Dietary Supplements and Their Recommended Doses for Hair Loss
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Dietary Supplements and Their Recommended Doses for Hair Loss

Published on Feb 13, 2017 and last reviewed on Jul 11, 2023   -  4 min read


In this article, I have discussed the common vitamins and minerals required for hair growth and healthy skin.

Dietary Supplements and Their Recommended Doses for Hair Loss


Hair loss in an individual can be caused by various factors, from hereditary to medical conditions. Hair nutrition is, therefore, a vital part of any treatment regime. In addition, every stage of malnutrition has important effects on hair growth.

Certain conditions like dry hair indicate a vitamin deficiency or a lack of protein in the diet. Therefore, diet plays an essential role in the health of your hair. Combining essential nutrients can stimulate follicular embryonic activity and prevent hair nutrient depletion. Also, certain nutrients have been found to encourage and protect hair follicle health. Vitamins A and C, biotin, iron, and zinc are prescribed when the cause of hair loss has been determined.


Vitamins are essential for human hair.

1. Vitamin A:

Protect hair follicle cells from damage caused by free radicals. The deficiency of vitamin A causes dry hair. A therapeutic recommended dose is 25,000 IU per day.

2. B-complex Vitamins:

The vitamin B complex includes eight water-soluble vitamin substances:

The B complex vitamins (deficiency) associated with hair loss are riboflavin, biotin, folate, and vitamin B12.

Reduced levels of vitamin B1 (thiamin), vitamin B2 (riboflavin), niacin, and pantothenic acid can contribute to the undernourishment of hair follicle cells. Vitamin B2 (riboflavin) is a component of two important coenzymes: flavin mononucleotide (FMN) and flavin adenine dinucleotide (FAD). Riboflavin deficiency can rarely cause hair loss.

Can Biotin Deficiency Lead To Hair Loss?

Biotin or B vitamin is one of the excellent vitamins when it comes to hair. When there is a lack of biotin, the body cannot create enough red blood cells, and since less oxygen travels through the scalp, it can lead to poor nourishment of the scalp resulting in hair loss. Biotin deficiency can be acquired or can occur due to some genetic conditions.


Biotin deficiency caused due to genetics can be either neonatal or infantile. The neonatal type is a serious condition that can be fatal is manifested during the first six weeks of life. The symptoms of neonatal biotin deficiency may include severe dermatitis and alopecia. In addition, eyebrows, eyelashes, and lanugo hair (very thin and soft hair found on newborn babies) can also be absent. The infantile form of biotin deficiency usually occurs three months after birth due to a lack of biotinidase enzyme. In the infantile form, the hair of the scalp, eyebrows, and eyelashes are thinly distributed or absent. This form of biotin deficiency is an inherited condition and can be treated.


Avidin, a protein present in the egg white, can bind strongly to the biotin. Acquired biotin deficiency can be due to increased raw egg consumption, where avidin particles attach to biotin and inhibit its absorption into the intestinal gut. Egg whites contain high levels of avidin, but when cooked, avidin is partially denatured, and binding to biotin is reduced. However, in one study, it has been shown that 30% - 40% of the avidin activity was still present in the egg white even after frying or boiling. Other causes of acquired biotin deficiency include malabsorption, alcoholism, pregnancy, prolonged use of antibiotics that interrupt normal flora, and medications such as Valproic acid and Isotretinoin intake. The medicines mentioned above interfere with biotinidase activity. Evidence suggests that 50 % of pregnant women are deficient in biotin.

Signs and Symptoms of Biotin Deficiency:

The signs of biotin deficiency include:

  • Hair loss.

  • Skin rashes.

  • Brittle nails.

The efficacy of biotin in supplements for hair, skin, and nails as a remedy for these conditions has not been proved through large-scale studies. But only through case reports has it been used to justify the use of biotin supplements for hair growth. The daily use of 3 to 5 mg of biotin supplements in children with uncombable hair syndrome (dry and frizzy hair that cannot be adequately combed) has been reported to improve hair health after 3 to 4 months.

3. Folic Acid:

Folic acid is responsible for healthy cell growth. A decrease in folic acid may decrease hair follicle cell division and growth. One of the signs of folic acid deficiency is graying of hair. Therefore, folic acid can reduce hair fall and premature graying of hair. A recommended daily dose is 1000 mcg per day.

4. Vitamin C:

Vitamin C can promote hair growth and repair an unhealthy scalp. One of the major functions of vitamin C is to help produce and maintain healthy collagen. It is a type of connective tissue found within the hair follicle. Vitamin C acts as a strong antioxidant and protects cells found in hair follicles. A daily dose of 200 mg is recommended for hair and skin.

5. Vitamin E:

It helps maintain the integrity of hair follicles' cell membranes, provides physical stability to cell membranes, and acts as an antioxidant. A daily dose of 50 to 400 IU is recommended for hair and skin.


Iron - Iron deficiency symptoms include brittle hair and hair loss.

Zinc - Zinc is essential for DNA (deoxyribonucleic acid) and RNA (ribonucleic acid) production, which leads to normal follicle cell division. It is also useful in the removal of free radicals.

Copper - Copper deficiency can lead to baldness, and the recommended dose is 1 mg.


Protein is necessary for the growth of all cells, including hair cells. L-Methionine is a sulfur-containing amino acid. It supports hair strength by providing an adequate amount of sulfur to hair cells, essential for hair's normal growth and appearance. A good source of protein for hair growth is fish, shellfish, and other marine proteins that contain essential fatty acids (EFAs) and vitamin B3 (niacin).

Do Too Many Vitamins Cause Hair Loss?

Vitamins and nutritional supplements, when taken more than the daily recommended dosage can also cause hair loss. For example, excessive selenium can cause hair loss with hair brittleness, and taking too much vitamin A can cause hair loss, vomiting, and blurred vision. In addition, when you intake too much vitamin A, your body may develop a condition called hypervitaminosis A. Therefore, it is essential to avoid taking too many vitamins, leading to various health problems.


The recommended daily allowances of these vitamins can be acquired by eating a balanced diet, but the biotin is the only B vitamin produced by the body. In healthy people, a biotin supplement is not required. The solution is to increase the intake of vitamins, minerals, and proteins. But it is also important that you do not intake these vitamins and nutrients above the recommended dosage.

Frequently Asked Questions


How Much Biotin in Milligrams Should I Take To Prevent Hair Loss?

The Institute of Medicine's most recent recommendations for biotin say that an adult's daily average intake (AI) should be 30 g/day. Most healthy people may fulfill this need by eating a well-balanced diet, but many still need to supplement their diets with up to 1000 mg of biotin daily.


If You Have Hair Loss, What Vitamins Are You Lacking?

Only vitamin B12, biotin, riboflavin, and folate deficits have been linked to hair loss. Your hair follicles may be less effective at producing new hair when your vitamin B12 levels are low, leading to hair loss.


What Supplements Can I Take to Grow My Hair Back?

The following supplements can help in hair regrowth:
- Vitamin B, D, E, A, and C.
- Zinc.
- Biotin.
- Iron.
- Keratin.


Which Is More Effective for Thinning Hair, Collagen or Biotin?

Collagen and biotin are essential in maintaining your body in shape because they are both proteins and vitamins. They may also aid in accelerating hair growth. Scientific research suggests that collagen has a stronger case for enhancing hair health.


Can Hair Regrow Once It Thins?

Depending on what reasons caused the hair to thin in the first place, thinning hair may regrow. Regrowth of hair may be experienced by people whose hair is thinning because of vitamin deficiencies, stress, pregnancy, or other non-genetic causes. Therefore, one must see their doctor if they notice any new hair loss or thinning.


What Dosage of Zinc Is Recommended for Hair Loss?

The recommended daily dietary allowances for zinc are 11 mg and 8 mg for adult males and females, respectively. The tolerable amount or upper intake level (UL) for zinc in adults (19 years of age and older) is 40 mg daily.


Does Excessive Biotin Use Result in Hair Loss?

Occasionally, telogen effluvium, a transient disorder caused by high ingestion of specific nutrients, can result in hair loss. The effects of excessive vitamin B7, known as biotin toxicity, are still unknown.


Does Biotin Affect Your Thyroid Function?

A common ingredient in multivitamin products, biotin has been observed to interact with immunoassays at high doses, leading to incorrect thyroid function tests. The usage of biotin can lead to artificially high T4 and T3 levels and falsely low TSH values, which can lead to a mistaken diagnosis of hyperthyroidism or a misleading conclusion that the thyroid hormone dose is too high.


What Prevents Female Hair Thinning?

The following measures can help prevent female hair thinning:
- Eating a healthy, nutritious diet.
- Minoxidil.
- Low-level light therapy.
- Ketoconazole.
- Corticosteroids.
- Platelet-rich plasma.
- Hormone therapy.
- Hair transplant.
- Shampoos that are made especially for hair loss treatment.
- Scalp massage.


Does Magnesium Aid in Preventing Hair Loss?

Magnesium helps to promote healthy hair development by encouraging the growth of hair follicles. In addition, most professionals concur that magnesium is nature's anti-stress mineral, a significant factor in hair loss.


Which Foods Are Beneficial for Thickening Hair?

Foods rich in omega-3 fatty acids promote healthy hair and growth. Examples include:
- Fatty fish, such as mackerel, salmon, and tuna.
- Canola oil, chia seeds, and flaxseeds.
- Walnuts.
- Tofu, cruciferous vegetables, and soybeans.
- Vegetables (broccoli, cauliflower, Brussel sprouts).


Will I Gain Weight if I Take Biotin?

No, no proof exists that taking biotin pills can make you gain weight. However, biotin is occasionally promoted as a vitamin for weight loss.


Which Natural Hair Loss Treatment Works the Best?

Some of the home remedies that promote hair growth and decrease hair loss are as follows:
- Aloe vera.
- Fenugreek seeds.
- Coconut milk.
- Amla (Indian gooseberry).
- Beetroot juice.
- Onion juice.


Which Protein Benefits Hair the Most?

Biotin pills are frequently advertised for hair growth since they are necessary for synthesizing the protein keratin, which is found in hair. Additionally, studies have demonstrated that supplementing with additional biotin helps promote hair growth in those deficient in it.


What Should Not Be Consumed With Biotin?

Although there is no proof that any medication interacts with biotin, some medicines have the potential to lower biotin levels. Therefore, you should not be using biotin if taking any of the following drugs without consulting your doctor.
- Antibiotics.
- Anticonvulsant medications like Carbamazepine, Phenobarbital, Phenytoin, or Primidone.

Article Resources

Last reviewed at:
11 Jul 2023  -  4 min read




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