Did you know that hair vitamins can stimulate healthy growth? We explain why these nutrients are so important and the benefits they bring. If you dream of strong, shiny and healthy hair, read on!
Hair changes during the menopause
The health of the scalp and hair depends on the action of several hormones, including oestrogen. This is why they are affected during perimenopause and menopause, when women experience a drop in oestrogen levels. In general, hair loss and thinner, brittle and dull hair fibres may be experienced (1).
However, hormones are not the only ones involved in hair growth. Several vitamins and minerals are necessary to maintain a healthy head of hair. These nutrients promote increased blood flow to the scalp, stimulate growth and proper hair fibre formation. This results in reduced hair loss, as well as shiny, strong hair (2).
Therefore, a balanced diet rich in vitamins can help you combat menopausal hair loss. So, making sure you include hair vitamins in your daily diet will make all the difference to the appearance and strength of your mane. (3).
Important hair vitamins
Next, let’s explore some hair vitamins in more depth:
- Vitamin A: stimulates the growth of all cells in the body, including those of the skin, scalp and hair. It contributes to hair growth and skin care during menopause. It is also found in green leafy vegetables, fruits, liver, eggs and fish oil (3,4).
- Biotin (Vitamin B7): is important for preventing premature hair ageing and for stopping hair loss. Other biotin benefits include combating brittle nails and improving the appearance of the skin. You can find it in beans, breads, cauliflower, egg yolks, meat and seafood (5).
- Vitamin C: acts as an antioxidant, protecting the skin and hair from external agents. You can find it in citrus fruits, red and green peppers, kiwis, pineapples and strawberries. (3,6).
- Vitamin D: helps modulate the immune response, reducing scalp inflammation and preventing hair loss. During menopause, you may experience some scalp dermatitis and vitamin D helps to reduce inflammation in this case. You can find it in oily fish, egg yolk, cheese or fortified dairy products. (3,7).
- Vitamin E: acts as an antioxidant and moisturising agent. It helps to keep the scalp and skin moisturised, as well as promoting increased blood flow to the hair follicles and stimulating their growth. You can find it in seeds, nuts, almonds, vegetable oil, tomatoes or tomato. (3,8).
In addition to eating a balanced diet that allows you to get enough hair vitamin, you can use supplements. However, we suggest you consult a doctor before taking them for personalised recommendations. Excesses of some vitamins can lead to health problems as well as hair loss. (3).
Other beneficial hair habits
If you suffer from hair loss during the menopause it is important to complement your diet with other healthy habits such as (9):
- Wash and condition your hair gently.
- Avoid massaging the scalp or pulling the hair while washing.
- Use conditioner with every wash, this helps reduce friction, frizz and split ends.
- Brush your hair gently.
- Avoid using hairstyles that put too much tension on your hair such as braids or ponytails.
- Let it air dry and avoid using heat sources.
There is no doubt that hair vitamins are essential for a beautiful and healthy mane. However, when there is an excess of some, they can worsen hair loss during menopause. Therefore, it is best to consult your doctor for personalised recommendations.
Learn more about menopausal hair and skin care with us! Find out about the best face masks, what causes dandruff and how to deal with excessive sweating.
- Grymowicz M, Rudnicka E, Podfigurna A, Napierala P, Smolarczyk R, Smolarczyk K, Meczekalski B. Hormonal Effects on Hair Follicles. Int J Mol Sci. [Internet] 2020 [Cited 2023 Jul 6] 21(15):5342. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7432488/
- Wall D, Meah N, Fagan N, York K, Sinclair R. Advances in hair growth. Fac Rev. 2022 [Cited 2023 Jul 6]11:1. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8808739/
- Almohanna HM, Ahmed AA, Tsatalis JP, Tosti A. The Role of Vitamins and Minerals in Hair Loss: A Review. Dermatol Ther (Heidelb). [Internet] 2019 [Cited 2023 Jul 6] 9(1):51-70. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8808739/
- NHS. Vitamin A. [Internet] 2020. [Cited 2023 Jul 6] Available from: https://www.nhs.uk/conditions/vitamins-and-minerals/vitamin-a/
- Cleveland Clinic. Is biotin as good as advertised for you hair loss? https://health.clevelandclinic.org/is-biotin-as-good-as-advertised-for-your-hair-loss/
- NHS. Vitamin C. [Internet] 2020. [Cited 2023 Jul 6] Available from: https://www.nhs.uk/conditions/vitamins-and-minerals/vitamin-c/
- NHS. Vitamin D. [Internet] 2020. [Cited 2023 Jul 6] Available from: https://www.nhs.uk/conditions/vitamins-and-minerals/vitamin-d/
- NHS. Vitamin E. [Internet] 2020. [Cited 2023 Jul 6] Available from: https://www.nhs.uk/conditions/vitamins-and-minerals/vitamin-e/
- NHS. Good hair care advice. [Internet] 2022 [Cited 2023 Jul 6] Available from: https://www.gloshospitals.nhs.uk/media/documents/Good_hair_care_advice_GHPI1694_01_22.pdf