Vitamin A and hair loss: Is there a link?

Hair loss can be challenging to deal with. It's not just that it's stressful to see your hair thinning out, either, although that's a valid concern.

But when it comes to hair health, there are so many variables that contribute to hair growth and loss, and that can make it difficult to discern exactly what's impacting your regular hair growth cycle.

When it comes to vitamin A and hair loss, specifically, there's a lot to discuss. Could vitamin A be the culprit behind your hair loss? Or are other vitamin and mineral deficiencies impacting your hair health?

In this article, we'll break down everything you need to know about the link between vitamin A and hair loss, from the role the vitamin plays in the hair growth cycle, to how much of it you need to maintain healthy hair growth, and more.

The role of vitamin A in hair health

Vitamin A is essential for hair health, as it supports various processes in the scalp and hair follicles that promote healthy hair growth and strength [1].

Here’s how vitamin A works to contribute to hair health:

• Scalp health: Vitamin A aids in the production of sebum, an oily substance that keeps the scalp moisturised. This helps prevent dryness and flakiness and creates a better environment for healthy hair growth [2].
• Cell growth: As a powerful antioxidant, vitamin A supports cell growth and differentiation [3]. This is crucial for the development of healthy hair follicles and for maintaining the tissues around them.
• Reduced hair breakage: Proper levels of vitamin A can prevent hair loss via breakage. It does this by improving the flexibility and elasticity of hair, making it less prone to breakage and damage.
• Improved circulation: Vitamin A promotes healthy blood flow, which can enhance the delivery of nutrients to hair follicles, strengthening hair roots and supporting new hair growth.

Sounds simple, right? Get enough vitamin A, say goodbye to hair loss and hello to healthy hair growth? Unfortunately, it's a little more complicated than that.

You see, while vitamin A is essential for avoiding hair loss and maintaining healthy hair, it’s essential to get it in the right amounts.

In fact, excessive vitamin A can lead to hair loss, as it can become toxic when taken in high doses.

The good news is that a balanced diet with foods rich in vitamin A — like carrots, spinach, and sweet potatoes, for example — is usually sufficient to support healthy hair [1].

Can a vitamin A deficiency cause hair loss?

Vitamin A plays an essential role in the hair growth cycle, which means that yes, a deficiency could cause hair loss.

With that being said, the likelihood of this occurring is relatively rare, because your body doesn't need huge amounts of vitamin A to meet its requirements.

Here’s how a vitamin A deficiency might impact an otherwise healthy hair growth cycle:

Sebum production

Vitamin A is necessary for sebum production in the scalp [2], which helps keep it moisturised and healthy.

When your body doesn't produce enough sebum, you may find yourself dealing with a dry, flaky scalp, and in turn, this may weaken hair follicles and increase the risk of hair loss.

Reduced cell growth and repair

Vitamin A supports the growth and repair of cells, including those in hair follicles.

When you don't get enough vitamin A, it can slow down cell regeneration in the scalp, which can slow hair growth, and lead to hair loss or thinning hair.

Poor blood circulation

Vitamin A contributes to healthy blood flow. Deficiency might hinder nutrient and oxygen supply to the scalp, which can lead to slower hair growth.

Weakened immune system

Vitamin A also supports your body's immune system [3].

Poor immune function can exacerbate scalp conditions and increase the risk of infections, which may indirectly lead to hair loss.

Can too much vitamin A cause hair loss?

So we know that a vitamin A deficiency causes hair loss, but on the flip side, yes, too much vitamin A can also cause hair loss.

Vitamin A is a fat-soluble vitamin, which means that it can build up in the body to toxic levels if consumed excessively. This is called hypervitaminosis A, and one of its potential side effects is hair loss [1].

Here’s how excess vitamin A can negatively impact hair:

• Disruption of hair follicle cycles: Excess vitamin A can accelerate the hair follicle cycle, pushing hair into the shedding (telogen) phase prematurely [1]. This can result in hair loss via diffuse hair thinning or increased hair shedding.
• Dry scalp and brittle hair: Just as with deficiency, an overload of vitamin A can lead to a dryness that affects both the scalp and hair strands [1]. This disrupts healthy hair and makes it more prone to breakage.
• Hormonal imbalance: High vitamin A levels can also disrupt your body's hormonal balance. When your hormones are out of whack, it can negatively impact your hair growth and lead to shedding and hair loss.
• Other toxic effects: Hypervitaminosis A may cause other symptoms, like nausea, dizziness, fatigue, and liver problems, which can indirectly affect hair health (and your overall health).

For adults, the upper limit for vitamin A intake is about 3,000 micrograms (μg) per day.

Excessive intake typically comes from supplements rather than food, so it’s generally best to avoid high-dose vitamin A supplements unless specifically directed by a healthcare provider.

A balanced diet usually provides enough vitamin A for good hair health without the risk of toxicity.

How much vitamin A do you need?

The recommended daily amount of vitamin A varies by age, sex, and life stage. For the average man, it's recommended that you consume 900 micrograms (μg) per day. But what does that mean, really?

To give you an idea of what 900 μg looks like, Health Direct reports that [4]:

• 1 egg contains about 75μg of vitamin A
• 1 mango contains about 112μg of vitamin A
• Half a cup of raw carrots contains about 460μg of vitamin A

As you can see, it's fairly easy to reach the target of 900μg per day.

In Australia, most people will be able to meet their vitamin A needs through a balanced diet, and deficiencies are rare in well-nourished populations.

While a vitamin A deficiency causes hair loss, a healthy diet will prevent this and promote healthy hair growth — outside of other hair loss factors, that is.

For those who take supplements, it’s important to avoid exceeding the upper intake limit of 3,000 μg per day, as too much can lead to toxicity.

Sources of vitamin A

Vitamin A can be obtained from various foods, primarily in two forms: preformed vitamin A (retinol) found in animal-based foods, and provitamin A carotenoids (like beta-carotene) found in plant-based foods.

Here are some rich sources of each:

Animal-based sources (preformed vitamin A)

• Liver
• Fish Oils – for example, cod liver oil
• Dairy products – like milk, cheese, and butter
• Egg yolks
• Fortified foods – such as fortified milk and cereals

Plant-based sources (provitamin A carotenoids)

• Carrots – high in beta-carotene, which the body converts to vitamin A
• Sweet potatoes – especially with the skin, very rich in beta-carotene
• Spinach and other leafy greens – like kale and collard greens
• Pumpkin and squash
• Red and orange peppers
• Mangoes and cantaloupe

Eating a variety of these foods is typically enough to meet daily vitamin A needs, as the body can efficiently convert carotenoids from plant foods into vitamin A based on its requirements.

With that being said, if you're concerned about hair loss, Pilot is here to help.

Our medical hair loss treatments offer personalised, effective solutions that will allow you to keep and regrow your hair.

And, when it comes to maintaining healthy hair, our Hair Growth Shampoo and Conditioner will work to prevent hair loss and support your overall hair health.

At Pilot, we understand that taking the first step towards treating hair loss can be overwhelming.

That's why we get everything sorted for you over the phone, and then deliver the treatment directly and discreetly to your doorstep.

Whether you're just starting to notice some hair thinning or receding, or you're dealing with advanced hair loss, Pilot has a medically-backed treatment option to help.

In fact, 90% of men who opted for Pilot either kept or regrew their hair when using one of our treatment options. If you're ready to join them, check your eligibility today.

Image credit: Helena Lopes via Pexels