22 Jan Vitamin supplements: A trichologist’s perspective
The topic of supplements is both fascinating and, at times, confusing.
Many of us, at one time or another, will wonder, “Do I need to take vitamin supplements, and if so, which ones and for how long?”
Unless you have a medical deficiency, a healthy, balanced diet should provide you with all the necessary vitamins and minerals. However, we’re only human, and we don’t always treat our bodies like the temples they are.
Here’s a Trichologist’s perspective on five of the most common vitamins and minerals to keep your body, mind and hair healthy – AND where you can find them naturally.
- Biotin
Biotin, part of the B Vitamin group, supports the normal growth and development of skin, hair, nerves, and bone marrow. It’s an essential vitamin that’s often associated with hair health.
Natural sources: Offal, artichokes, duck, eggs, some dairy products, and raspberries.
- Iron
Iron is one of the most talked-about minerals regarding hair loss. It’s essential for cognitive function, energy metabolism, red blood cell formation, oxygen transport, and immune system function. However, high doses can be harmful, especially to young children.
Natural sources: Liver, offal, red meat, beans, nuts, dried fruit, and fortified cereals.
- Vitamin C
Vitamin C is a powerhouse for overall health. It aids collagen formation, supports the nervous system, protects cells from oxidative stress, boosts metabolism, and reduces fatigue. Additionally, it enhances iron absorption.
Natural sources: Citrus fruits, peppers, kiwi, strawberries, and blackcurrants.
- Vitamin D
There are different types and doses of Vitamin D, which means it’s essential to use caution, especially for children under 11 years old or if you’re pregnant or breastfeeding. Vitamin D has been linked to certain hair loss conditions, though not all, and I would never recommend taking Vitamin D supplements without a blood test from your GP confirming a deficiency.
Natural sources: Oily fish, red meat, liver, egg yolks, and fortified foods.
- Zinc
Zinc is crucial for skin health, including the scalp. It aids in tissue renewal and normal oil gland function. Zinc also supports nails, hair, bones, and testosterone levels.
Natural sources: Meat, shellfish, dairy foods, bread, and cereals.
Do you need supplements?
There is no one simple answer for everyone because your health is individual to you.
Most of the vitamins and minerals mentioned above can be obtained through a balanced diet that includes all food groups, and I always recommend supplementing your diet with foods that naturally contain the key vitamins and minerals. If you’re eating well, there’s often no need for supplements.
However, supplements may be necessary if you have a confirmed deficiency or specific health concerns.
While I’m not a nutritionist, part of my training as a trichologist included studying the relationship between diet and hair and skin health. This foundational knowledge helps me guide my clients to improve their health, positively impacting their hair health.
I will only ever recommend supplements to my clients after a full consultation, and I only make these recommendations when I’m confident that supplements will benefit a client’s hair and overall health.