From boosting hair health and supporting hair growth, to maintaining hair strength, vitamin D has proven to be a key element when it comes to maintaining a thriving mane.
For a better understanding of all the hair benefits vitamin D has to offer, and why you should make sure you’re getting enough of the stuff, read on for Ricardo Vila Nova’s insights.
Understanding vitamin D and its role in hair health
Vitamin D is a fat-soluble vitamin that the body naturally produces when exposed to sunlight. It is also found in certain foods like fatty fish, fortified dairy products, and egg yolks.
“There are two main types of vitamin D: D2 (ergocalciferol) and D3 (cholecalciferol), with D3 being the more effective form for raising vitamin D levels in our blood. And while we often think of vitamin D in the context of bone health and immune function, it plays a significant role in the hair growth cycle as well. Our hair follicles have vitamin D receptors, and research has shown that a deficiency in vitamin D can lead to hair loss and thinning. This connection makes vitamin D an important player in hair regeneration and maintenance,” shares Vila Nova.
How vitamin D supports hair growth
One of the most important functions of vitamin D is regulating the growth cycle of our hair follicles, aka the anagen (growth), catagen (transitional), and telogen (resting) phases.
“Research indicates that vitamin D helps stimulate the anagen phase, and when you don’t have enough vitamin D in your body, your hair follicles may enter the telogen phase prematurely, causing more hair to shed than grow. This can lead to thinning hair and even hair loss,” explains Vila Nova.
The link between vitamin D deficiency and hair loss
Alopecia areata
This is an autoimmune condition where the body’s immune system mistakenly attacks the hair follicles, leading to hair loss. “Studies have found that people with alopecia areata often have lower levels of vitamin D in their blood compared to those without the condition. And that restoring normal vitamin D levels in individuals with the condition resulted in positive improvements in hair regrowth,” reveals Vila Nova
Telogen effluvium
This condition is marked by diffuse hair shedding, often triggered by physical or emotional stress, hormonal changes, or nutritional deficiencies. Vila Nova explains that “insufficient vitamin D is one of the factors that can contribute to telogen effluvium, as it disrupts the normal growth cycle of hair follicles, leading to more hair entering the shedding phase.”
Androgenetic alopecia
A common form of hair loss known as male pattern baldness and female pattern hair loss. Androgenic alopecia is a predetermined disorder caused by our genetics, and is triggered by an excessive response to the bodies sex hormones. “In women it presents as diffuse hair thinning over the central scalp, while the frontal hairline is usually retained, and in men hair loss is seen on the temples, crown and mid frontal scalp,” shares Vila Nova. Studies have shown that low levels of vitamin D could play a role in the premature onset of androgenic alopecia, and that boosting levels can delay this dramatically.
Vitamin D and hair strength
In addition to promoting hair growth, vitamin D also plays a role in maintaining the strength and health of your hair. Healthy hair is strong, shiny, and resilient to damage from styling, environmental factors, and even age. Vitamin D helps in the production of keratin, the protein that makes up the structure of each hair strand. By supporting keratin production, vitamin D helps maintain the integrity of your hair, preventing it from becoming brittle and prone to breakage.
“Some studies also suggest that vitamin D may also help regulate sebum production. Sebum is the natural oil produced by your scalp to keep hair moisturised. Adequate levels of vitamin D can help keep the scalp balanced, preventing conditions like dandruff or dry, flaky skin that may hinder the growth and appearance of healthy hair,” adds Vila Nova.
How to ensure you’re getting enough vitamin D
Given the crucial role that vitamin D plays in hair health, it’s important to ensure that you are getting enough of it. Unfortunately, many people around the world are deficient in vitamin D due to limited sun exposure, especially during the winter months. While people with Black and brown skin tones, the elderly, and those living in northern latitudes, are at a higher risk of deficiency. Here are Vila Nova’s top tips for how you can boost your vitamin D intake:
Get some sun
Your body naturally produces vitamin D when your skin is exposed to sunlight. Aim for around 10 to 30 minutes of sunlight a few times a week, but make sure to protect your skin when spending extended periods outside. This is to prevent sun damage to your hair and skin, and reduce your risk of developing skin cancer.
Eat vitamin D-rich foods
Incorporate foods that are rich in vitamin D into your diet, such as fatty fish (salmon, mackerel, sardines), fortified dairy products (milk, yogurt), eggs, and mushrooms.
Consider supplements
A blood test can help determine if you have a vitamin D deficiency. So, if your levels fall below the normal range, and it’s hard for you to get enough vitamin D through sunlight and food alone, supplements can be an effective way to fill the gap. Vitamin D3 is generally recommended for optimal absorption, but be sure to consult with a healthcare provider before starting any supplementation, especially if you have pre-existing conditions.
Ensuring that you have adequate levels of this vital vitamin can help you avoid hair loss, improve hair strength, and encourage regrowth. If you’re concerned about your vitamin D levels or noticing unusual hair thinning, book in for a consultation at 212.2 Ricardo Vila Nova Hair Doctors.
