Vitamins for hair and hair loss: What to choose?

While coming out of the bathroom and brushing your hair, you notice that more and more hair stays on the comb. And you wonder... “Should I start taking hair vitamins?”, “Should I look for a shampoo for hair loss”, “Am I stressing out more than I should?” “How time flies and spring has just arrived?” What? No?

The truth is that hair loss is an obvious symptom that doesn't go unnoticed, which has to do with a range of pathological, hereditary and environmental causes, from the onset of an underlying disease to the changing of the seasons.

Seasonal hair loss or...hair loss?

Hair loss, also known as alopecia, refers to the loss of hair on the body. There are several types of hair loss, which tend to differ in terms of underlying causes, prevalence and the way in which hair loss occurs. Common types of hair loss include:

Male and female pattern hair loss (collectively referred to as androgenic alopecia - AGA)
Alopecia Areata
Telogen Effluvium
Anagen Effluvium

What causes hair loss?

Hair loss is a normal phenomenon, as new hair is regenerated every day, while some is lost. Although this phenomenon is normal to a certain extent, there are factors that can exacerbate hair loss and cause significant hair loss, which most often has to do with discontinued hair cycles.

Hair loss in men largely occurs, due to an androgen (a so-called ‘male hormone’) called dihydrotestosterone (DHT), which has also been associated with hair loss in women. Other factors - such as ageing and heredity - can also increase the risk of increased hair loss in both men and women. Alopecia areata is the result of immune cells attacking the hair follicles, resulting in inflammation and eventual hair loss. Hair loss can also occur, due to various medical conditions, infection or taking certain medications, hormonal changes as well as due to fluctuations in stress levels.

Diet and Hair Loss

Hair consists mainly of keratin and other proteins, while in the scalp area, there are the so-called keratinocytes, dead skin cells that retain moisture and keep the area moisturized. Consider that the human scalp consists of about 100,000 hair follicles, 90% of which are in the regeneration phase, thus requiring nutrients for healthy hair production. Nutrients such as protein, amino acids, vitamins and minerals are highly essential for healthy hair regrowth. A balanced Mediterranean diet has been associated with reduced hair loss, as it generously provides us with these valuable nutrients that our hair needs to keep it healthy, strong and shiny. More specifically:

High biological value protein - since keratin is a protein molecule that is recycled daily and needs support.
Specific amino acids, such as lysine and cysteine, which are greatly found in the hair amino acid content.

Extra tip: It's important to emphasize adequate protein intake, which will provide all the essential amino acids!

Omega 3 & Omega 6 fatty acids
Antioxidants, such as Vitamin A, Vitamin C & Vitamin E.
B vitamins, specifically biotin (B7), which has been directly linked to hair health, as biotin deficiency has been linked to increased hair loss.
Zinc, which enhances natural keratin synthesis.
Iron, deficiency of which has been linked to increased hair loss (a typical symptom of iron deficiency anaemia).
Selenium, with powerful antioxidant activity, which along with the aforementioned (A, C, E & zinc), protects hair from prolonged exposure to sunlight.

Dietary supplements for hair loss. What to choose?

Although there is a plethora of dietary supplements to strengthen hair and prevent hair loss, science has not yet come to a conclusion, as scientific data is scarce and needs further investigation. The most important part of supporting our hair is ‘internal’, combined with external care. It is therefore important to do everything we can to get the above nutrients by following a balanced diet, with an emphasis on adequate consumption of:

Protein (meat, fish, pulses, legumes, fish and soy products)
Colorful fruits and vegetables.
Complex Carbohydrates, as inadequate consumption has been associated with an increased risk of hair loss.
Fish and nuts.

However, because the rhythm of life is intensive and sometimes a balanced diet seems impossible to maintain, it is reasonable to use a dietary supplement for hair in a period of 2-3 months. But which supplement to choose? Let's see together what your options are.

If you want to help your energy levels at the same time, you can try a biotin complex, along with a vitamin C supplement.
If exercise is an important part of your life, you can combine a biotin supplement, along with a zinc supplement, which will greatly help with muscle recovery.
If you already take a multivitamin, you can try a collagen supplement, which seems to slow hair loss and enhance hair resilience.
If you are a man and you are experiencing ‘typical’ male hair loss, saw palmetto supplementation, along with that of pumpkin seed oil, is a reasonable option, as data demonstrates a positive effect against dihydrotestosterone (DHT) levels, which are actively involved in the typical clinical picture of male hair loss.

The ‘internal’ hair care comes with the external care and the choice of the right natural products. We talked in a previous article about our organic cold-pressed castor oil, which creates the ultimate combination of natural hair care. These and many more will be our recommendations, and if you visit one of our stores, our expert staff will guide you appropriately.

However, we want to remind you of the following very important rules when you start using a supplement.

In case of taking medication, pregnancy, breastfeeding or the presence of a disease, the approval of your doctor is necessary for any supplement use. And because we receive many questions about this, we want to remind you that each person is unique with a unique medical and pharmaceutical profile, which requires respect in its handling. For example, if you are taking medication for hypothyroidism, supplementing with selenium and/or iodine requires the approval of your endocrinologist.
To determine if your chosen supplement is helping you, you need to use it consistently and correctly for a 2-3 month period. Then, a one-month break is required, followed by a reassessment of your individual needs.

Holland & Barrett is by your side in a very important issue that affects thousands of people, that of hair loss, which ‘carries’ many causes behind it. To deal with it - or better - to prevent it, it is essential to maintain a balanced and caring lifestyle. A nutrient-rich diet, combined with healthy management of daily stress, as well as the choice of the right products is key in offering the most appropriate care for our ultimate confidence-boosting ally, that of our hair.

Scientific References

Almohanna, H. M., Ahmed, A. A., Tsatalis, J. P., & Tosti, A. (2019). The role of vitamins and minerals in hair loss: a review. Dermatology and therapy, 9(1), 51-70.Hosking, A. M., Juhasz, M., & Atanaskova Mesinkovska, N. (2019). Complementary and alternative treatments for alopecia: a comprehensive review. Skin appendage disorders, 5(2), 72-89.

Rajput, R. (2018). A scientific hypothesis on the role of nutritional supplements for effective management of hair loss and promoting hair regrowth. J Nutr Health Food Sci, 6(3), 1-11.