Vitamin and mineral intake is known to be essential for good health, including healthy hair growth. But did you know that excess of certain nutrients can cause hair loss? The important thing is to find the perfect balance.
Can too many vitamins cause hair loss?
The short answer is yes. Excessive intake of certain vitamins and minerals, such as vitamin A, vitamin E, and B vitamins, can lead to hair loss.
Achieving a balance in the consumption of vitamins is vital to prevent hair loss and other health problems. If you are experiencing hair loss, evaluate your diet and supplements to see if excess vitamins are to blame.
What vitamins cause hair loss?
Most vitamins are essential for healthy hair growth, especially vitamin A, vitamin E, and B vitamins, which are known to play key roles in maintaining a healthy scalp and hair.
However, excessive consumption of these vitamins can lead to hair loss by triggering a condition known as telogen fluvium – hair thinning caused by stress.
Note: All Recommended Dietary Allowances (RDAs) listed below are based on the daily requirements for the average adult leading a normal lifestyle.
Vitamin A is essential for healthy eyes, skin, and hair. However, consuming too much of this vital nutrient can lead to hair loss.
One study revealed that too much vitamin A can cause hair follicles to shrink and eventually fall out. This toxic buildup in the body can lead to hair loss, brittle nails, or dry skin.
Vitamin A is a fat-soluble vitamin, which means it dissolves in fat and can be stored in fatty tissues in the body. It is found in many delicious foods, including sweet potatoes, carrots, spinach, and squash.
The RDA for adults is 900 micrograms for men and 700 micrograms for women. If you take dietary supplements, make sure your dose does not exceed this recommendation.
Some common early signs of vitamin A toxicity include headache, nausea, drowsiness, dry eyes, chapped lips, and thinning hair.
Vitamin E is an essential antioxidant for skin and hair health by reducing oxidative stress and the presence of free radicals. However, consuming too much vitamin E can affect blood clotting and lead to hair loss. It is worth noting that vitamin E toxicity is relatively rare and usually requires high doses exceeding the upper limit of 1000mg per day.
Foods rich in vitamin E include almonds, sunflower seeds, avocado, spinach, and broccoli. Vitamin E has a RDA of 15 milligrams.
Some early symptoms of consuming too much vitamin E include muscle weakness, fatigue, nausea, and diarrhea.
B complex vitamins
The B vitamins play an important role in promoting healthy hair growth by supporting the production of red blood cells and the supply of oxygen and nutrients to hair follicles.
However, excessive consumption of these vitamins can lead to nutrient imbalances in the body, which can cause hair thinning and even hair loss. Specifically, too much vitamin B6 can cause nerve damage and hair loss, while too much B9 (folate) can mask a vitamin B12 deficiency, which can also cause hair loss.
One study showed that high doses of vitamin B6 could cause hair loss by interfering with the production of hair follicles. Good food sources of vitamin B6 include chickpeas, salmon, potatoes, and bananas, while vitamin B12 is found in animal products such as meat, fish, and dairy. The recommended daily dose of vitamin B6 is 1.3 milligrams, while that of vitamin B12 is 2.4 micrograms.
Early signs of vitamin B6 toxicity include nausea, sensitivity to light, and numbness. On the other hand, itching, joint pain, and heart palpitations could indicate excessive amounts of vitamin B12.
How to treat hair loss due to excess vitamins
If you think you are experiencing hair loss due to excessive vitamin intake, you may want to assess your vitamin intake from both your diet and supplements to determine if excess is the underlying reason for a problem.
Here are some steps you can take to deal with the situation.
change your diet
The first step in coping with hair loss due to excessive vitamin intake is to change your diet. If you have been taking supplements, stop taking them and get all your vitamins from food. Aim for a balanced diet with plenty of fruits, vegetables, lean protein sources, and whole grains as main ingredients.
Check the doses of your supplements
Taking too many supplements can be detrimental to your health. Always check the dosage and make sure it does not exceed the recommended daily intake. If you do, reduce the dose or stop using it completely.
It’s also important to note that supplements are only necessary if you don’t get your daily amounts from food. You should not take supplements unless your blood work says so or your doctor has prescribed them.
Evaluate your hair care routine
Review your current routine to make sure you’re not using products that can damage your hair. Avoid harsh chemicals or hot tools that can weaken the structure of the hair follicle, making hair more susceptible to breakage.
Instead, try incorporating scalp massages, hair growth products, and natural oils into your routine.
When it comes to combating hair loss caused by excessive vitamin intake, balance is the key. Although getting adequate amounts of vitamins is essential for healthy hair, taking too many can have negative side effects that can lead to hair loss.
A balanced and nutritious diet that includes fruits, vegetables, whole grains, lean protein, and healthy fats is essential for optimal hair health.
If you suspect you have a vitamin deficiency or feel like you’re taking too much, talking to a doctor can help. It is necessary to prioritize the health of your hair.