New follicles may help hair maintain thickness and prevent existing hair from falling out prematurely. Because of this link, getting adequate amounts of vitamin D can support hair growth and regrowth.
The good news is that hair loss due to vitamin D deficiency is usually reversible. Once levels of vitamin D are increased, hair follicles will typically begin to function properly again and hair will start to regrow.
That is why we recommend supplementing with between 5,000-10,000 IU per day in order to achieve healthy vitamin D levels (40-80 ng/ml).” The key to resilient, strong hair less prone to falling out lies in the follicles.
Thinning hair that arises solely as a result of dietary issues, including vitamin D deficiency - Telogen Effluvium or Diffuse Thinning - is likely to be temporary, with hair growth returning to normal within 6 to 12 months of the underlying trigger being addressed.
Vitamin D deficiency has become a common problem these days. Many people suffer from vitamin D deficiency due to lack of exposure to sunlight or poor intake of foods rich in vitamin D. This can lead to hair loss and other health issues.
Vitamin D and Hair Growth
A 2012 Japanese study suggested that vitamin D supplementation can help to create new hair follicles. Furthermore, in a 2007 Harvard study, researchers discovered that vitamin D actually can seem to “wake up” dormant hair follicles, leading to thicker hair growth.
Strengthens Bones
Vitamin D3 aids in the management and absorption of calcium, as well as being essential to your bones (and teeth). Calcium is the most common mineral in the body. The majority of this element is found in our bones and teeth.
Only riboflavin, biotin, folate, and vitamin B12 deficiencies have been associated with hair loss.
As it turns out, vitamin D3 is involved in various signaling pathways in the hair follicle and has a direct (and critical) role in the hair growth (aka anagen) phase.
Research has shown that vitamin D3 has anti-inflammatory properties that can help to reduce hair loss. Additionally, vitamin D3 has been shown to stimulate the production of new hair follicles, which can lead to thicker, fuller hair.
Magnesium has a direct impact on hair growth. It regulates hair follicle production and the overall hair growth cycle, making it an essential mineral for healthy hair growth. When magnesium levels are low, hair follicles go into a resting phase and stop producing new hair, leading to hair loss.
“Vitamins are essential for healthy hair growth and may help in preventing hair shedding and thinning,” says Michele Green, M.D., a cosmetic dermatologist in New York. “The best vitamins for hair growth include B vitamins, vitamin D, vitamin E, zinc, biotin and iron.
Some side effects of taking too much vitamin D include weakness, dry mouth, nausea, vomiting, and others. Taking vitamin D for long periods of time in doses higher than 4000 IU (100 mcg) daily is possibly unsafe and may cause very high levels of calcium in the blood.
However, taking too much vitamin D in the form of supplements can be harmful. Children age 9 years and older, adults, and pregnant and breastfeeding women who take more than 4,000 IU a day of vitamin D might experience: Nausea and vomiting. Poor appetite and weight loss.
There's no set time of day that's best to take vitamin D supplements. Some people say taking vitamin D supplements at night is an insomnia risk. There's no research to confirm this, but you might want to take your supplement earlier in the day if you think it's screwing with your sleep.
It can take anywhere from 1-6 months to raise vitamin D levels with supplements. How much your levels increase and how long it takes will depend on the dose and your baseline vitamin D levels.
Best overall vitamin for hair growth
Biotin, also known as vitamin B7, is a water-soluble vitamin that supports healthy hair, skin and nail growth. It is especially useful in breaking down foods such as proteins and carbohydrates, boosting energy. Nature Made's Biotin supplement contains 1,000 mcg of biotin.
Biotin (Vitamin B7)
Biotin is one of the eight B vitamins and one of the best vitamins for thicker hair. Biotin helps your body break down the food you eat into energy. It also plays a vital role in the production of keratin, the protein that makes up hair.
Context: Although the primary cause of premature hair graying (PHG) is considered to be genetic, certain environmental factors also play a role. Trace element deficiencies such as Vitamin B12, Vitamin D3, and calcium may also be associated with PHG.
In general, the two main causes of vitamin D deficiency are: Not getting enough vitamin D in your diet and/or through sunlight. Your body isn't properly absorbing or using vitamin D.
Growing evidence has demonstrated that vitamin D has a role in sleep regulation [12]. Specifically, vitamin D deficiency (VDD) can increase risk of sleep disorders and is associated with sleep difficulties, shorter sleep duration, and nocturnal awakenings in children and adults [13,14,15].