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9 Essential Vitamins And Minerals For Thinning Hair + Their Best Food Sources

UPGUYS > Blog > Hair > 9 Essential Vitamins and Minerals for Thinning Hair + Their Best Food Sources
The person who wrote this article

Written by the UPGUYS Editorial Team
Published on August 30, 2022

Did you know that a poor diet and not getting enough protein can result in hair loss? Many men accept that as they age, some hair loss is normal; however, there are some things you can do to help keep your hair healthy and on your head.

One thing many have tried is hair vitamins for thinning hair. But do they work? And which ones should you take? 

Keep reading to find out everything you need to know about the best vitamins for thinning hair. 

Do Vitamins Actually Help With Thinning Hair?

For many, the ability to take a vitamin and grow luscious locks sounds like a dream come true. And, there's some truth to the fact that there are vitamins that help support healthy hair.

Vitamin deficiency can cause hair loss but if your hair is thinning, vitamins aren't guaranteed to solve the problem.

In general, while vitamins can support your hair health, unless your hair loss is caused by nutritional deficiencies, there is only so much vitamins can do.

What Hair Vitamins Help Support Hair Health?

Vitamins are an essential part of any healthy diet, and this is also true for your hair. The key, however, is to target vitamins which have been proven to support healthy hair. There are a variety of vitamins you can choose from for this purpose.

Vitamin B

Vitamin B is an essential vitamin that supports your hair and skin health. B vitamins are water-soluble, so it's important to take them daily.

A deficiency in vitamin B can lead to hair loss and dermatitis, so ensuring you get enough of this vitamin is important for healthy hair.

The vitamin B complex consists of eight different vitamins. However, only a few of them are associated with hair loss.

1- Riboflavin

Riboflavin plays a crucial role in hair growth. Part of this nutrient's job is to activate two other B vitamins that are vital to your hair health, B6 and niacin.

You'll find riboflavin in:

  1. Meats
  2. Fortified
  3. Green vegetables: like spinach
  4. Nuts: like almonds.

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2- Niacin

Niacin is also known as vitamin B3. It plays an interesting role in hair growth.

First, it can increase blood flow to your hair follicles, helping the follicles get the nutrients they need for your hair to grow. In addition, niacin helps get rid of waste products from your skin, making those follicles healthier.

Vitamin B3, or niacin, is found in a variety of foods:

  1. Meat
  2. Fish
  3. Poultry
  4. Whole grains
  5. Beans
  6. Peanut
  7. Avocado

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3- Biotin

Biotin is a water-soluble vitamin, similar to other B vitamins. Like all B vitamins, biotin helps release energy from the foods you eat.

However, biotin unlocks the energy from the foods you eat, helping deliver the energy to your cells. A deficiency in biotincan contribute to the loss of your hair and nails, so biotin is an important vitamin for both hair and nail growth.

You can find biotin in a variety of foods:

  1. Eggs
  2. Nuts
  3. Fish
  4. Seeds
  5. Sweet potatoes

4- Folate

Folate is also known as folic acid, which is the synthetic form of folate and is often used in multivitamins. Essential folate is needed to make the cells in your hair follicles.

It also plays a role in the creation of red blood cells. In order to combat hair loss, you need to ensure you get enough folate in your diet.

You can find folate in:

  1. Leafy greens
  2. Beans
  3. Broccoli
  4. Potatoes
  5. Orange juice

5- Vitamin B12

Double-duty vitamins are important for your health and your hair, and vitamin B12 is one of those. Your scalp needs vitamin B12 to produce the fatty acids that keep your hair healthy and prevent it from breaking.

With a vitamin B12 deficiency, your scalp will produce fewer of these fatty acids, which will eventually cause your hair to be dry and brittle. With this vitamin deficiency, you're also at a higher risk of hair loss.

You can find vitamin B12 in:

  1. Meat
  2. Fish
  3. Poultry
  4. Vegetables: including potatoes and mushrooms.
  5. Fortified yeasts
  6. Breakfast cereals

Vitamin C

Vitamin C is a strong antioxidant that fights against free radicals in the body. Free radicals can damage your cells and DNA and cause your hair to fall out.

Vitamin C also helps your body absorb other macronutrients like iron that can contribute to hair loss. A deficiency in vitamin C can also cause your hair to turn gray.

You can find vitamin C in:

  1. Citrus fruits: like oranges and lemons, berries, and kiwis
  2. Dairy products
  3. Potatoes
  4. Tomatoes


Iron deficiency is a common cause of hair loss in men. Iron is necessary to produce the proteins that strengthen your hair follicles, as well as your blood.

If you're deficient in iron, your hair might be weak and become more likely to break. Iron also helps your scalp stay healthy and keeps your hair follicles functioning well.

You can find iron naturally in:

  1. Red meats
  2. Fish
  3. Poultry
  4. Spinach
  5. Other green and leafy vegetables.


Keratin is a protein that you ingest in your diet. It helps your hair stay strong and healthy.

If you're eating a balanced diet, you're getting enough keratin. However, if you're not getting enough keratin, your hair might start to thin.

You can find keratin naturally in a variety of food:

  1. Mangoes
  2. Carrots
  3. Eggs
  4. Seeds
  5. Kale
  6. Garlic

Vitamin D

Vitamin D keeps the cells of your body healthy and promotes cell growth, including the cells in your hair. Adequate amounts of vitamin D can help your hair grow more quickly, prevent breakage and make your hair stronger.

Vitamin D is a nutrient that many Canadians (around 32 percent) do not get enough of. The good news is that it's very easy to get, especially during the warmer seasons.

While you can find vitamin D in egg yolks and fish, the best source of this nutrient is actually in the sun. If you live in a northern climate keeping the sun on your face for 5 to 10 minutes a day can help fight hair loss.

However, if you get too much vitamin D, it can make your hair fall out.


A deficiency in zinc can cause hair loss. However, there's evidence that too much zinc can cause hair loss as well. Your body only absorbs about 20 to 40 percent of the zinc you ingest, and your body can't store zinc.

A deficiency in zinc can cause your hair to thin out, especially at the hairline, and even cause you to go bald.

Fortunately, zincis easy to get from a variety of foods. Good sources include:

  1. Red meats
  2. Poultry
  3. Nuts
  4. Seeds
  5. Whole grains
  6. Legumes

Vitamin A

Adequate amounts of vitamin A keep your hair follicles healthy and prevent your hair from thinning. However, too much vitamin A can thin your hair and give it a weak texture.

You can find vitamin A in a variety of foods, including:

  1. Dairy products
  2. Potatoes
  3. Fish
  4. Spinach
If you do take a vitamin A supplement, use caution. Toxicity can occur if your body stores too much of this vitamin.

Vitamin E

Getting enough vitamin E can help keep your hair strong and healthy. It can also fight off free radicals and reduce the amount of damage they cause.

You can find this vitamin for thinning hair naturally in:

  1. Grains
  2. Nuts
  3. Seeds
  4. Olive oil
  5. Vegetables: like tomatoes, spinach, and carrots.


Your hair follicles need protein to stay strong and healthy. The right amounts of protein can make your hair shiny, strong and less likely to fall out.

Luckily, there are a variety of foods that contain protein. Good sources include:

  1. Beef
  2. Poultry
  3. Beans
  4. Chicken

If you're vegan or a vegetarian, consider sources like:

  1. Nuts
  2. Seeds
  3. Soy products

Should You Use Supplements or Natural Sources?

Now that you know the vitamins that are good for your hair, it's time to find out how to get them. Supplements are an option; however, with many of these vitamins for thinning hair, too much is just as bad as too little.

It's better to get the nutrients you need from a well-balanced, healthy diet, if possible.

Key Takeaways: Keep Your Hair Healthy With Vitamins for Thinning Hair

Some hair loss is natural as you age. However, there are things you can do to help keep your hair healthy, for example, vitamins for thinning hair for a male. However, eating right and getting the vitamins for thinning hair that you need from your diet is your best choice. 

This article is written for informational purposes only and does not constitute medical advice. The information provided in the articles cannot and should not replace advice from a healthcare professional. Talk to your healthcare provider about any physical or mental health concerns or the risks and benefits of any treatment or medication.