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Vitamins for hair loss | These vitamins play a role in your hair

by Lotte Lindgren on Sep 10, 2020

Read through by Dorthe Kristensen

Hairdresser and former co-owner of the award-winning hairdressing chain Zoom by Zoom
With many years of experience in the hairdressing industry, Dorthe has advised many customers about hair and hair care. Dorthe has read through this blog entry to ensure high quality and professionalism. This blog post is professionally updated on April 20, 2024.

Table of contents

Vitamins and minerals that play a role in relation to your hair

After all, they say that "your hair is your best accessory" and therefore hair has always had great importance for people's identity, self-confidence and self-esteem. In women, hair is often associated with their femininity and in men it represents their masculinity and often youthfulness. Therefore, for both sexes, hair loss can cause great uncertainty and low self-esteem. If you have experienced or suffer from thin hair or definite hair loss, you can read along here and find out which vitamins and minerals can have a beneficial effect on your hair growth.

If you've started to shed more than usual or if you've discovered a bare spot on your scalp (gasp), it's completely normal to feel a bit of panic! As with most others, one's hair is incredibly important for how we feel about ourselves and how we 'see' ourselves - that is, our identity. Therefore, someone may even feel ashamed or embarrassed about their hair if it changes and becomes thinner than it has been. Depending on the cause, fortunately there are several different things you can do yourself to prevent or reduce hair loss. And here it is important that you start early! The sooner you start, the greater the chance of a good result!

What are the first signs of hair loss?

Hair loss will manifest itself differently from person to person and especially between men and women there is often a big difference. This is because there are different types of hair loss depending on the cause behind it. Regardless of the cause, it is important to start early, as it is always easier to prevent hair loss than to get the hair back once it is gone. Read along here and learn more about some of the first signs of hair loss.

Has your hairline moved?

One of the most visible (and frequent in the case of male hair loss ) signs of hair loss is if one's hairline starts to move. Particularly prevalent in men, the hairline will begin to change shape into an 'M' as the temples become high and recede.

You can keep an eye on whether your hairline is moving by taking a picture of your face from the front and comparing it to old pictures. You can also start taking a picture approx. once a month and then keep an eye over time. If you can see changes in your hairline, perhaps in the form of the aforementioned 'M', then this may be a sign of beginning hair loss. However, you must pay attention to setting the light the same in both pictures, as bright light can make the hair look thinner than it really is... And it would be boring and depressed if bad light has caused a distorted picture of your hair splendor!

Is your hair thinning?

It is not everyone where the hair loss starts to be visible at the hairline. In some, it comes on gradually and is distributed over the entire scalp, so that the hair slowly becomes thinner without necessarily noticing it at first (often seen with hair loss in women ). Here again you can take advantage of comparing pictures from now and before, or start taking regular pictures and then compare them. If you have long hair and put your hair in a ponytail, you can also keep an eye on whether it starts to thin over time.

This is what hair loss can look like for a man and a woman

Are there large amounts of hair in your hairbrush or in your bathroom drain?

In general, it is quite normal to shed during the day. We especially notice how quickly our hair brush fills up with hair or how long it takes to clean the drain in the bath. On average, we shed between 50-100 hairs a day, so if you are within this range, there is no need to panic!

If you shed more for a longer period of time, it may be a good idea to increase your attention. It is often a temporary stage that the body goes through on its own, but since hair loss can have many different causes, it is often a good idea to investigate whether you can do something yourself to prevent or reduce possible hair loss, even before it is a real one. problem.

Further down in this article you can read about vitamins and minerals that can be important for your hair.

Hairbrush filled with hair

Why are you losing your hair?

As mentioned earlier, there can be many different reasons why you experience hair loss. One of the most common causes is genetics. The majority of men and women who experience hair loss can mirror their hair's development in that of their parents. If you have parents or grandparents, you can usually look forward to inheriting the splendor of hair and the associated hair loss that they have. So if you have family members who have suffered from hair loss, it is a good idea to start preventing it now! Read later in the article what you need to do to prevent or reduce hair loss.

Causes of hair loss can be:

  • Age: the older you get, the more common it is for hair to thin.
  • Poor diet: if you lack important nutrients it can affect your hair.
  • Medicine or disease: certain types of medicine can have hair loss as a side effect. In addition, it often also happens if you go through a severe or long course of illness.
  • Hormonal imbalance: when imbalances occur in your hormones, it affects the whole body, including the hair follicles. This applies, for example, to during pregnancy and menopause, as well as when using hormonal contraceptives such as birth control pills.
  • Stress: if you experience stress or other psychological challenges, it can have a negative effect on your hair.

Vitamins and minerals that can affect your hair:

As we've established, hair loss can have many different causes, including eating a healthy and varied diet. So, for both women and men, it pays to make sure your body is getting the right nutrients. Therefore, you can supplement your daily food intake with a dietary supplement that contains vitamins and minerals that can maintain normal hair. We recommend our Hair Vitamins, which contain biotin and zinc, both of which contribute to the body's ability to maintain normal hair.


This vitamin is an important part of maintaining normal hair. It helps build the amino acids, proteins and fatty acids needed for normal hair growth. Biotin is a very popular supplement for hair and nails. Read more about biotin for hair here. Here is a description of biotin's effect on hair, supported by some scientific sources:

Biotin's role in keratin production:
Biotin is involved in the synthesis of keratin, which is an important structural protein that makes up hair, skin and nails. Studies suggest that biotin may play a role in maintaining healthy hair by supporting keratin production.

Biotin and hair loss:
A 2017 study published in the journal "Skin Appendage Disorders," reviewed existing literature and concluded that biotin deficiency may contribute to hair loss.
Source: Patel DP, Swink SM, Castelo-Soccio L. A Review of the Use of Biotin for Hair Loss. Skin Appendage Disord. 2017;3(3):166-169.

Clinical use of biotin for hair loss:
Another study, published in the Journal of Clinical and Aesthetic Dermatology in 2018, evaluated the use of biotin for hair loss and found that biotin treatment was associated with an improvement in hair health and texture.
Source: Almohanna HM, Ahmed AA, Tsatalis JP, Tosti A. The Role of Vitamins and Minerals in Hair Loss: A Review. J Clin Aesthet Dermatol. 2018;11(8):28-34.

However, it is important to note that the effect of biotin on hair is not uniform and results can vary between individuals. Some people experience improvements, while others have no noticeable effect


Zinc plays an important role in regulating the hormonal balance in the body and ensuring that the immune system functions normally. Zinc also helps to maintain normal hair. A lack of zinc levels in the body has been associated with hair loss in some studies. Here is a brief description of zinc's effect on hair, supported by some scientific sources:

Hair growth and zinc:

  • Zinc is essential for protein synthesis, including the production of keratin, the primary protein in hair.
  • A lack of zinc can affect the normal function of hair follicles and contribute to hair loss.

Zinc deficiency and hair loss:

  • A study published in the journal "Annals of Dermatology" in 2009 found that people with hair loss had lower levels of zinc compared to a control group.
  • Source: Park H, Kim CW, Kim SS, Park CW. The therapeutic effect and the changed serum zinc level after zinc supplementation in alopecia areata patients who had a low serum zinc level. Ann Dermatol. 2009;21(2):142-146.

Zinc's role in the hair follicle cycle:

  • Zinc participates in the regulation of the hair follicle cycle and plays a role in cell division in the hair follicles. An article published in the journal "Dermatologic Clinics" concludes that zinc is essential for normal hair growth and maintenance.
  • Source: Trueb RM. Serum Biotin Levels in Women Complaining of Hair Loss. Int J Trichology. 2016;8(2):73-77.

However, it is important to note that the results are not consistent across studies and more research is needed to confirm the exact role zinc plays in hair loss. If a zinc deficiency is suspected, it is recommended to consult a healthcare professional for an accurate assessment and advice on possible supplements.

Vitamin D

Vitamin D, also known as the sunshine vitamin, plays a role in the body and has the potential to affect hair health. Here is a description of vitamin D's effect on hair, supported by some scientific sources:

Vitamin D and hair follicles:

Vitamin D receptors are found in hair follicles, suggesting that vitamin D plays a role in hair growth and maintenance.A 2017 article in the journal "Dermatology and Therapy" discusses how vitamin D may affect hair follicles and the hair cycle.Source: Wacker M, Holick MF. Vitamin D effects on skeletal and extraskeletal health and the need for supplementation. Nutrients. 2013;5(1):111-148.

Vitamin D deficiency and hair loss:

Some studies suggest that vitamin D deficiency may be linked to hair loss. A 2019 study found that people with alopecia areata often had lower vitamin D levels.Source: Gerkowicz A, Chyl-Surdacka K, Krasowska D, Chodorowska G. The role of vitamin D in non-scarring alopecia. Int J Mol Sci. 2019;20(3):532.

Vitamin D and the immune system:

Vitamin D has immunomodulatory properties and some forms of hair loss, such as alopecia areata, are related to immune system activity.
A review article in the 2019 Journal of Translational Autoimmunity discusses the link between vitamin D and autoimmune diseases that can affect hair.
Source: Cantorna MT, Snyder L, Lin YD, Yang L. Vitamin D and 1,25(OH)2D regulation of T cells. Nutrients. 2015;7(4):3011–3021.

It is important to note that while there are some indications of a link between vitamin D and hair, research is still developing and results may vary.


This vitamin is important for the formation of sebum, which is an oily substance secreted by glands near our roots that keeps our scalp moist and our hair hydrated. Without sufficient sebum production, it can result in dry hair.  


This vitamin enables us to absorb e.g. iron normally, which is often important, as most people do not get enough in their daily diet. Plus its antioxidant properties which maintain a normal level of red blood cells. It also helps the body to produce collagen, which, for example, protects the hair from oxidative stress.

B vitamins

B vitamins are generally an important vitamin for many of the body's functions. Vitamin B12, B7 and B6 are some of the b vitamins you should pay particular attention to. They help to promote everything from normal blood circulation to maintaining a normal energy metabolism. Which has supporting properties for your hair.

Research behind vitamins for hair loss

As previously described, there are a number of research studies on vitamins for hair loss, where biotin and zinc, among others, are emphasised. However, there is still a need for further research in this area to further validate the results. However, there is a research result from the organisation Dovepress, called "Comparative evaluation between two nutritional supplements in the improvement of telogen effluvium" from 2018, where trials were conducted with different vitamin supplements, where one group received a supplement with zinc, biotin, iron, vitamins A, C, E and B complex, folic acid, magnesium and amino acids from keratin and collagen. Another group received a supplement consisting of calcium pantothenate cystine, thiamine nitrate, medical yeast, keratin and aminobenzoic acid. Here, after 90 days, there were no significant results between the 2 groups, but after 180 days, the first group with the vitamin supplement with biotin and zinc experienced a significant effect compared to group number 2.* Which may indicate that it has an effect. However, as mentioned, further research in this area will be required to back up the results.

Hair loss supplements

In order to obtain the vitamins and minerals the body needs to maintain normal hair, it may be beneficial for some people to use a dietary supplement that can provide vitamins and minerals in a concentrated form. I highly recommend our hair vitamins, which have a unique formula customised for hair. The hair vitamins are in a delicious strawberry flavoured wine gum form, which makes it easy to remember and apply.

Foods with vitamins and minerals for hair loss

Several foods contain vitamins and minerals that are beneficial for hair health. Here are some foods and the nutrients they contain:

  • Salmon:

    • Nutrients: Omega-3 fatty acids, vitamin D, protein, B vitamins.

  • Eggs:

    • Nutrients: Protein, biotin, vitamin B12, zinc.

  • Spinach:

    • Nutrients: Iron, vitamins A and C, folate.

  • Avocado:

    • Nutrients: Healthy fats, vitamin E, B vitamins.

  • Nuts and seeds:

    • Nutrients: Zinc, omega-3 fatty acids, biotin, vitamin E.

  • Poultry (chicken, turkey):

    • Nutrients: Proteins, zinc, iron, B vitamins.

  • Sweet potatoes:

    • Nutrients: Beta-carotene, vitamins A, C.

  • Beans and lentils:

    • Nutrients: Protein, iron, zinc, biotin.

  • Pumpkin seeds:

    • Nutrients: Zinc, omega-3 fatty acids.

  • Carrots:

    • Nutrients: Beta-carotene, vitamin A.

A balanced diet with a wide variety of nutrients is important for hair health. Often a healthy and varied diet can be enough to maintain normal vitamin, mineral and protein levels. However, there are cases where you may be deficient in certain vitamins and minerals. We will try to take you through this below.

Vitamin deficiency and hair loss

Do you sometimes lack vitamins in your diet? Do you know if you're getting enough biotin, zinc, vitamin D or vitamin A? You don't, do you?

A lack of vitamins, minerals and proteins is one of the biggest causes of hair loss.
Vitamin deficiencies can affect hair health and contribute to hair loss in several ways. Here we will try to give an insight into which vitamin deficiencies can affect hair.

Biotin deficiency has been linked to hair loss and flaky skin, and studies have discussed the role of biotin as a potential supplement for hair loss (Patel et al., 2017). Vitamin D receptors are found in hair follicles and vitamin D is essential for the hair growth cycle. Research suggests that vitamin D deficiency can disrupt this cycle and contribute to hair loss, especially in cases of alopecia areata (Gerkowicz et al., 2019). Overdose or deficiency of vitamin A can lead to dryness and dandruff, which in turn affects hair health (Prie et al., 1991). Vitamin E deficiency can result in increased fragility and loss of hair elasticity, and there are some studies that have investigated the effect of tocotrienol (a form of vitamin E) on hair growth (Beoy et al., 2010). However, as with all the research reviewed in this post, it should be emphasised that there is still a lot of research to be done in this area in order to draw any definitive conclusions.

It is important to understand that hair loss related to vitamin deficiency usually develops over time and often requires ongoing deficiency. If you suspect that your hair loss may be related to either a vitamin, mineral or protein deficiency, it's a good idea to consult a doctor to make sure this is the case.

Product recommendations against hair loss

Hair loss can be a difficult issue to combat as it can have many different causes and possibly a combination of several. Here we will try to give you some product recommendations against hair loss that might work for you.

Hair vitamins - Do they work against hair loss?

Hair vitamins are a very popular tool for when the first signs of hair loss appear. Hair vitamins cannot help with all hair loss, but can have beneficial effects on maintaining normal hair in certain situations. This is especially true when it comes to poor diet or a general vitamin deficiency. It may therefore be a good idea to check whether you have a vitamin deficiency of any kind or to look at your diet to see if you are getting enough vitamins and minerals. The reason why hair vitamins have become popular is also that you get a slightly more complete solution that you can supplement your diet with. In this way, you ensure that your body gets the vitamins and minerals it needs in relation to your hair. We can highly recommend our hair vitamins, which we believe are among the best on the market. We have spent several years developing the formula, which contains, among other things, 5000 mcg of biotin, zinc, folic acid and bamboo extract. All this adds up to a tasty wine gum which makes it a pleasure to consume. They are both free of sugar, lactose, gluten and gelatin. If you're considering it, remember that we also have a 30-day satisfaction guarantee, so if you don't like them, just send them back and get your money back.

Hair products against hair loss

If you are experiencing hair loss or would like to prevent possible hair loss, there are a wide range of products that can help you. We have developed a whole series for you who want to increase your hair growth or reduce hair loss. The Grow & Glow series consists of: shampoo, conditioner, serum and a hair treatment and all contain the growth-promoting ingredient Capilia Longa. In addition, it also contains Amaranthus Caudatus Seed Extract, which has been shown through studies to increase the diameter of hair strands by 11.3%. It is an extract from the plant Amaranthus, which is known for its high nutritional content. The series is made with an eye to reducing hair loss, but at the same time also taking care of your hair. The hair mask in particular contains a lot of caring ingredients which are a good supplement to the shampoo and conditioner. The most effective solution is our Grow and Glow hair serum, as it remains on the scalp and can therefore work for a longer time. The products are of course free of sulphate and silicone, so we take the best possible care of your hair.

Extract against hair loss

A study has shown that after 150 days of use, you can get up to 89% reduction in hair loss and up to 52% increase in hair density. If you want to read more about the ingredient Capilia Longa and its results, read here. Capilia Longa is an ingredient made by the Spanish biotech company Vytrus Biotech. The ingredient won the Hair Care Ingredient category at the European Region of the Beauty Industry Awards in 2017. The ingredient consists of Curcuma Longa or turmeric. Rich in curcuminoids (primarily curcumin), Curcuma longa (turmeric) is the most studied plant biomedically and has great biomedical potential. More than 400 preclinical trials have been described. More than 1,000 publications describe its many properties (antioxidant, anti-inflammatory, wound healing, antimicrobial, DNA protective, etc.)

You can read a lot more about hair loss and what you can do in the blog post in this guide

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