Vitamin A: Supports cell growth and development while moisturising the scalp. Limit liver intake to once a week due to its high Vitamin A content (do not exceed 1.5mg daily).

Vitamin D: Stimulates hair follicles in Spring and Summer. Sunlight exposure typically provides sufficient Vitamin D. However, a supplement may be necessary during Autumn and Winter. 

B Vitamins: There are eight vitamins in the B Complex: 

B1 (Thiami)

B2 (Riboflavin)

B3 (Niacin)

B5 (Pantothenic acid)

B6 (Pyridoxine)

B7 (Biotin)

B9 (Folate)

B12 (Cobalamin)

B Vitamins are vital in releasing energy from food, forming red blood cells, supporting circulation, and nourishing hair follicles throughout the hair growth cycle. Risk factors for developing a Vitamin B deficiency include age, gut health issues, adherence to a predominantly plant-based diet, pregnancy, and certain medications. B9 and B12 are the most commonly deficient B Vitamins, and testing for these deficiencies can be conducted by your GP.

Insufficient B vitamins, namely B2, B7, B9, and B12, have been directly associated with hair loss. However, it's essential to note that additional intake may not necessarily enhance hair growth for individuals not initially experiencing deficiencies in these vitamins. Now, considering iron, B6 has been validated as an effective treatment for hair loss induced by alopecia. It supports the hair growth cycle and contributes to various chemical reactions throughout the body. Alopecia, a recognised sign of zinc deficiency, is more likely to affect those who consume excess alcohol.

Zinc deficiency is also linked to the formation of red blood cells responsible for transporting nutrients to the hair follicle. Its deficiency can result in anaemia, hair loss, or restricted growth. Low iron levels may be attributed to factors such as significant blood loss (e.g., heavy menstrual flow), low thyroid function, celiac disease, and non-celiac gluten intolerance.

Hydration is crucial for overall bodily function, including the transportation of nutrients and lubrication of hair follicles. Dehydration may lead to hair shedding as water supplies are diverted to more vital bodily functions. Maintaining mindful eating habits, such as sitting at a table, chewing food thoroughly, and pausing between mouthfuls, supports digestion.

Individuals adhering to a predominantly plant-based diet should ensure adequate B12, iron, and zinc intake through diet, fortified foods, or supplementation.

However, caution is advised. Some vitamins and minerals may interact with medications, necessitating a consultation with a GP before taking food supplements. It's crucial to stay within the Recommended Daily Amount of vitamins and minerals. When using one or more supplements, considering dietary sources, consideration should be given to potential interactions.

Excessive intake of specific vitamins can have adverse effects. Vitamin A excess may lead to hair loss, B3 (as Nicotinic acid) can cause skin flushing, and supplemental B9 (as Folic Acid) may result in an upset stomach, irritability, confusion, skin reactions, and seizures. B7 can disrupt hormone function, causing insomnia, excessive thirst, increased urination, and may impact the absorption of Vitamin D. Always exercise caution and moderation when incorporating supplements into your routine.