Popular vitamins that could be causing your hair to thin - full list
Many of us take some form of vitamin supplement each day, despite the NHS saying we don't really need to.
Ideally, everyone should get all their necessary vitamins and minerals by eating a healthy, balanced diet, says the health body. Yet according to recent data by YouGov, nearly 1 in 2 Brits take them every week, with many feeling better for doing so.
But Dr Balwi, leading hair surgeon at , says you have to be careful not to overdo it, as over-supplementation of certain popular supplements can lead to hair thinning, breakage, and loss. Over indulgence can lead to what's known as ‘telogen effluvium’ - a temporary excessive shedding of hair which can be caused by overusing certain vitamins and supplements. Here he outlines the worst offenders:
Selenium
Selenium is a common ingredient in hair growth supplements, while also a fantastic mineral for thyroid health and your immune system. However, when taken in high quantities, the use of this mineral can have adverse effects. Overuse creates a surplus of antioxidant enzymes which results in the body attacking its cells, including those in hair follicles.
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Over-supplementation can then lead to brittle hair, causing breakages and patchy hair loss. Additional symptoms of selenium toxicity include nausea, vomiting, nail brittleness and discolourations.
Vitamin E
Vitamin E is known for strengthening your immune system while maintaining healthy skin and eyes. The recommended dose of Vitamin E is 15mg per day for both men and women, and it can be found in a variety of different foods including seeds, nuts, and plant oils.
However, taken in excess, research suggests that this could lead to hair loss, despite being a great addition to your diet for skin and brain function.
Zinc
Similarly to selenium, zinc is often recommended for those suffering from hair loss. It’s also a great mineral for improving immune function and cell growth. It’s important to have a constant supply of zinc in your diet as it is an essential nutrient. Your body actually isn’t able to produce it. It can be found in foods such as eggs, shellfish and whole grains.
However, when taken in excess this mineral can have adverse effects and cause you to lose hair instead, so it’s important to find the right balance.
Vitamin A
This vitamin is fantastic for promoting healthy organ function and vision, alongside bone health - it’s present in a lot of fruits and vegetables such as leafy greens and yellow fruits. Though it has a lot of benefits, over-supplementation of vitamin A includes hair loss, vomiting, dizziness and blurred vision.
While vitamins and supplements can play a crucial role in supporting overall health and wellbeing, it's extremely important to be mindful of the dosage and potential consequences of over-supplementation. Before incorporating new supplements into your diet, we recommend consulting with a healthcare professional.
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Vitamins - handy at-a-glance guide and what foods they are in
A (Retinol): Supports vision, skin, bone and tooth growth, immunity and reproduction. Found in: Mango, carrots, butternut squash, pumpkin, broccoli and beef liver.
B1 (Thiamin): Supports energy metabolism and nerve function. Found in: Watermelon, tomato, spinach, soy milk, lean ham, pork chops and sunflower seed.
B2 (Riboflavin): Supports energy metabolism, normal vision and skin health. Found in: Spinach, broccoli, mushroom, milk, egg, liver, oysters and clams.
B3 (Niacin): Supports energy metabolism, skin health, nervous system and digestive system. Found in: Spinach, potatoes, tomato, lean ground beef, chicken breast, shrimp, tuna (canned in water) and liver.
B12: Used in new cell synthesis, helps break down fatty acids and amino acids, supports nerve cell maintenance. Found in: Milk, meats, poultry, fish, eggs and shellfish.
B6 (Pyridoxine): Amino acid and fatty acid metabolism, red blood cell production. Found in: Banana, watermelon, tomato, potatoes, broccoli, spinach, chicken breast and white rice.
C (Ascorbic Acid): Used in new cell synthesis, helps break down fatty acids and amino acids, supports nerve cell maintenance. Found in: Mango, orange, lemon, grapefruit, strawberries, kiwi, spinach, broccoli, red peppers, pes and tomato.
D: Promote bone mineralisation. Found in: Milk, egg yolk, liver, fatty fish and sunlight.
E: Antioxidant, regulation of oxidation reactions, supports cell membrane stabilisation. Found in: Avocado, cod, shrimp, tofu, wheat and sunflower seed.
K: Synthesis of blood-clotting proteins, regulates blood calcium. Found in: Spinach, broccoli, Brussels sprouts, leafy green vegetables and liver.
Folate: Supports DNA synthesis and new cell formation. Found in: Tomato, broccoli, spinach, asparagus, okra, green beans and black-eyed peas.
Biotin: Energy metabolism, fat synthesis, amino acid metabolism, glycogen synthesis. Found in: A widespread array of foods..
Pantothenic Acid: Supports energy metabolism. Found in: A widespread array of foods.
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