This isn’t an easy topic to write about nor is it an easy topic to find information about since it’s quite complex.
1. Vitamin A
Sebum moisturizes the scalp and helps keep hair healthy Sweet potatoes, carrots, pumpkins, spinach, and kale are all high in beta-carotene, which is turned into vitamin A. Vitamin A can also be found in animal products such as milk, eggs, and yogurt. Good sources include sweet potatoes, carrots, spinach, kale, and some animal foods.
1. Biotin
Biotin (vitamin B7) is important for cells inside your body. Low levels of it can cause hair loss, skin rashes, and brittle nails. Your levels may be low if you’re:
Pregnant or breastfeeding
Taking certain antibiotics or epilepsy drugs
Most people get enough biotin from their diet.
You can find it in foods like:
Egg yolks
Whole grains
Meat
2. Low levels can cause iron deficiency anemia. Symptoms include fatigue, pale skin, and hair loss.
You’re at risk for low iron i.
Vitamin D
A 2019 review found evidence to suggest a link between vitamin D deficiency and alopecia areata, which can involve severe hair loss. Alopecia areata is an autoimmune condition.
According to the review, some research also suggests that symptoms of alopecia areata may be more severe in people with low levels of vitamin D. However, the authors of a 2016 study that collected information from 55,929 women in the United States did not find a strong link between total vitamin D intake and hair loss in alopecia areata. There is also little evidence to suggest that vitamin D can lead to hair regrowth. More research is also necessary to confirm the potential benefits of vitamin D for hair growth.
People can find out their vitamin D levels and whether or not they are deficient by asking their doctor for a blood test. That said, vitamin D supplements are relatively safe, and toxicity is extremely rare. However, taking vitamin D in very high doses can lead to toxicity that may result in severe complications.
An excessively high dose would be over 50,000 IU or when blood levels of vitamin D are greater than 150 ng/ml .