85% of men experience noticeable and significant hair loss by the age of 50. For women, this rate is slightly more optimistic, but still not insignificant. Female pattern hair loss is a problem in 40% of women by the age of 50. Depending on people’s individual psychological make-up, this can have very serious destructive consequences for their comfort of life and self-confidence.
Fortunately, this condition is treatable and there are also ways to prevent it from the very beginning. Not only for hair loss but also for strength, volume and gloss of hair, nutrition and scalp health is one of the major task to take care.
Nutrition and Scalp Health
Nutrition plays a major role in maintaining hair and scalp health. Hair health is closely linked not only to external care, but also to getting the nutrients the body needs. The vitamins, minerals and fatty acids needed by the body for strengthening the hair follicles, shine, volume and prevention of hair loss should be taken in balanced and sufficient amounts.
Especially the moisture balance and general health of the scalp is maintained with the support of the right nutrients. Inadequate nutrition can lead to problems such as:
- Dryness
- Itching
- Flaking of the scalp
Which directly negatively affects hair health. Therefore, supporting the scalp from the inside is one of the cornerstones of having strong and healthy hair. A healthy scalp regulates the hair’s natural cycle and makes the strands stronger, shinier and more durable.
Best Vitamins for Hair Growth and Dry Scalp
Adequate and balanced intake of essential vitamins and minerals required by the body is of great importance to support hair growth and eliminate dry scalp problems.
Hair-growth vitamins, which ensure the healthy functioning of hair follicles, help the hair to:
- Strengthen
- Grow faster
- Reduce hair loss
They are often considered the best vitamins for hair growth as they target the root causes of weak or thinning hair. At the same time, they also contribute to the prevention of problems such as:
- Itching
- Flaking
By maintaining the moisture balance of the scalp.
Therefore, regular intake of nutrients such as:
- Vitamins A, D, E
- B group vitamins
- Omega-3 fatty acids
—commonly recommended as the best vitamins for hair loss and the best vitamin for hair in general— is essential for maintaining healthy hair and scalp.
What’s the Best Vitamin for Dry Itchy Scalp?
Vitamin B5
- Helps prevent dryness and itching by maintaining the moisture balance of the scalp
- Nourishes the hair follicles
- Reduces hair loss
- Promotes healthy hair growth
- Promotes cell regeneration
Vitamin B7 (Biotin)
- Supports keratin production
- Contributes to stronger and healthier hair growth
- Helps prevent dryness and irritation
- Strengthens the structure of the scalp
Vitamin B9 (Folic Acid)
- Increases blood and oxygen circulation to the hair follicles
- Promotes nourishment and healthy hair growth
- Contributes to scalp repair and cell regeneration
- Prevents thinning hair and hair loss
Vitamin D
- Supports hair growth and reduces hair loss
- Regulates the life cycle of hair follicles
- Prevents dryness, itching and flaking
- Has anti-inflammatory effects
Vitamin E
- Increases circulation in the scalp
- Promotes cell renewal
- Helps transport oxygen and nutrients to hair follicles
- Prevents dryness and irritation
- Protects against free radicals
Vitamin A
- Supports sebum production to keep the scalp moisturized
- Promotes cell renewal
- Contributes to stronger hair growth
- Should be consumed in balanced amounts (excess can cause hair loss)
Omega-3 Fatty Acids
- Reduce scalp irritation, dryness and itching
- Moisturize the scalp from the inside
- Prevent exfoliation
- Support the development of hair follicles
- Increase elasticity and shine
- Reduce hair loss
Essential Minerals for Vibrant Hair
Iron
- Vital for the production of red blood cells
- Carries oxygen to hair follicles
- Promotes hair growth and prevents hair loss
- Prevents pale, lifeless scalp
Zinc
- Required for repair and regeneration of hair follicles
- Maintains moisture balance of the scalp
- Prevents dryness and dandruff
- Supports immune system and prevents inflammation
Selenium
- Reduces inflammation
- Prevents dandruff and itching
- Protects against scalp fungus
- Promotes cell renewal
- Must be consumed with caution (excess intake can be toxic)
Magnesium
- Reduces inflammation
- Promotes cell regeneration
- Supports blood circulation in the scalp
- Prevents scalp tension, dryness and hair loss
How to Use Vitamins for Scalp Support
Before taking supplements, it is extremely important to:
- Measure vitamin and mineral levels via blood tests
- Consult a doctor before supplementing
- Avoid unnecessary or high doses (can cause toxicity)
Most effective and sustainable approach:
- Get nutrients from varied and natural food sources
- Maintain a balanced diet (vegetables, fruits, whole grains, legumes, nuts, healthy fats, proteins)
- Use supplements only when necessary
Fat-soluble vitamins (A, D, E) can accumulate in the body. Recommended daily limits:
- Vitamin A: 700-900 mcg RAE | Upper Limit: 3,000 mcg
- Vitamin D: 600-800 IU (15-20 mcg) | Upper Limit: 4,000 IU
- Vitamin E: 15 mg (22.4 IU) | Upper Limit: 1,000 mg
What to Expect: Timeline and Results
2–4 Weeks
- Slight decrease in scalp itching, dryness, and irritation
- Increased energy (if deficient)
- No new hair growth yet
1–2 Months
- Reduction in hair loss may begin
- Hair may appear less brittle and shinier
- Scalp feels healthier
After 3rd Month
- New hair growth becomes noticeable
- Increased hair density and fullness
- Significant reduction in hair loss
6 Months and Over
- Thicker, stronger, healthier hair
- Balanced hair growth cycle
- Best results when combined with proper nutrition, lifestyle and topical care
Can Topical Vitamins Be As Effective As Oral Ones?
- Oral Supplements: Work from the inside via bloodstream
- Topical Products: Stimulate blood flow, hydrate and nourish locally
Best Strategy: Combine both approaches for optimal and lasting results.
Can Vitamins Repair a Damaged Scalp?
Yes, vitamins can help repair damage caused by:
- Dryness
- Inflammation
- Irritation
- Nutrient deficiencies
But: For conditions like infections, psoriasis, or eczema — dermatological treatment is necessary.
How Diet Impacts Hair and Scalp Health
The body needs sufficient:
- Vitamins
- Minerals
- Proteins
- Healthy fats
Deficiencies in:
- Iron
- Zinc
- Biotin
- Folic acid
- Vitamin D
- Omega-3 fatty acids
Can lead to:
- Hair loss
- Scalp dryness
- Irritation
Excess sugar and processed food: Triggers inflammation, weakens follicles.
Your Hair Follicles Are What You Eat!
When you don’t provide your body with enough nutrients, hair follicles can’t function properly — leading to thinning, hair loss or scalp issues.
The Scalp Superfoods Your Body Needs
Maintaining a healthy scalp and strong hair growth largely depends on proper nutrition. Vitamins A, D, E and B group vitamins, which help to maintain the moisture of the scalp, are among the best diet for scalp health. Vitamins for scalp hydration, food for hair growth and thickness. Spinach, avocado, eggs, oily fish such as salmon and various nuts are among the most beneficial foods for hair growth and density. A balanced and varied diet that includes such foods is considered one of the best diets for scalp health.
Protein – The Building Block of Hair
Hair strands are 95% composed of a protein called keratin. Lack of protein causes:
- Weak, thin hair
- Slower growth
Vegetarians and vegans should focus on:
- Lentils
- Chickpeas
- Beans
- Quinoa
- Tofu
- Soy
Also monitor intake of:
- Vitamin B12
- Iron
- Zinc
Iron – Oxygen Delivery to Hair Follicles
Iron deficiency can cause:
- Scalp sensitivity
- Hair loss
- Slow growth
Iron-rich foods:
- Red meat
- Eggs
- Spinach
- Lentils
Zinc – For Scalp Repair and Oil Regulation
Zinc deficiency leads to:
- Dryness
- Flaking
- Hair loss
Zinc-rich foods:
- Red meat
- Pumpkin seeds
- Walnuts
- Whole grains
Omega-3 Fatty Acids – Hydration + Anti-inflammatory
Omega-3s reduce:
- Dryness
- Redness
- Scalp sensitivity
Rich sources:
- Salmon
- Mackerel
- Walnuts
- Chia seeds
- Flax seeds
Vitamins A, C, D, E, and B-Complex
For hair health, vitamins A, C, D, E and group B work together to nourish hair follicles, protect the scalp and promote healthy growth. Vitamin A balances the production of sebum, the natural oil of the scalp, while vitamin C increases collagen production, strengthens the hair fiber and protects against free radicals. Vitamin D regulates the hair growth cycle and supports the scalp through immunity, while vitamin E increases blood circulation in the scalp and contributes to better nourishment of the roots. B group vitamins support cell regeneration, regulate energy metabolism and are involved in the repair of hair follicles. In particular, Biotin (B7), Niacin (B3) and B12 are essential B vitamins that reduce hair loss and strengthen hair follicles.
Worst Foods for Hair and Scalp
Hair health is closely related not only to what you eat, but also to what you try to avoid. Diets high in sugar can cause a spike in insulin levels, leading to an increase in the hormone DHT in the body, which is one of the most important factors triggering hair loss. Excessive consumption of milk and dairy products can increase sebum production in the scalp, leading to oiliness, clogged pores and acne formation. Over-processed foods and trans fats trigger systemic inflammation in the body, leading to weakened hair follicles. In addition, alcohol and excess caffeine consumption can dehydrate the body and reduce vitamin and mineral absorption, reducing the nutritional support needed by the hair and scalp. Limiting these foods is an important step if you want to keep your hair healthy.
Diet Plan for Thicker Hair and a Balanced Scalp
Here is a sample daily diet plan for thicker, fuller hair and a healthy scalp. This plan is balanced with vitamins, minerals, healthy fats and protein to support hair growth:
Breakfast
2 boiled eggs (biotin, protein, vitamin D)
1 slice of whole wheat bread
1 avocado slice (vitamin E, healthy fats)
1 bowl of blueberries or strawberries (vitamin C, antioxidants)
1 cup of unsweetened herbal tea (green tea is preferable)
Lunch
Grilled salmon or mackerel (omega-3, vitamin D, protein)
Spinach or chard salad with olive oil (iron, vitamin A and C)
1 bowl of quinoa or bulgur (zinc, folate, vegetable protein)
Yogurt (probiotic, B12, protein)
Snack (optional)
A handful of pumpkin seeds or almonds (zinc, vitamin E)
1 banana or dried fig (magnesium, potassium)
Dinner
Chicken breast or lentil dish (protein, iron, vitamin B)
Boiled broccoli and carrots (vitamin A, C, folic acid)
1 teaspoon flaxseed or chia (omega-3)
Night snack (optional)
Warm milk or almond milk (B12, calcium)
1 whole walnut (omega-3, melatonin)
FAQs
- Can vitamin deficiencies cause scalp problems?
Yes, vitamin deficiencies can lead to scalp dryness, itching, flakiness and deterioration in hair health.
- Is Biotin good for your scalp?
Yes, biotin supports scalp health, strengthens hair follicles and helps reduce hair loss.
- How does Vitamin D affect the scalp?
Vitamin D regulates the healthy growth cycle of hair follicles and contributes to the renewal and repair of the scalp; a deficiency can lead to problems such as hair loss and scalp dryness.
- Which vitamin is most useful for hair?
The most effective vitamins for scalp health is considered vitamin B7 (Biotin) because Biotin strengthens hair follicles, maintains the scalp’s moisture balance and helps reduce hair loss.
- Can poor diet really cause scalp inflammation?
Yes, a poor and unbalanced diet can lead to scalp inflammation, because without adequate intake of vitamins, minerals and antioxidants, the scalp is left unprotected and at increased risk of irritation and inflammation.
- Are keto or vegan diets bad for hair?
The ketogenic diet is generally low in carbohydrates, high in fat and moderate in protein, which in some people can lead to scalp dryness and hair loss due to nutrient deficiencies, as the intake of certain vitamins and minerals may be restricted.
On the other hand, since a vegan diet completely excludes animal products, it can lead to deficiencies in vitamin B12, iron, zinc and protein, which can negatively affect hair health and cause hair loss and scalp problems.
- How fast can diet improve hair quality?
Balanced and proper nutrition usually starts to positively affect scalp health within 4 to 8 weeks; however, it is normal for this period to increase up to 3 months for fuller and healthier hair growth because the natural growth cycle of the hair is slow and regular nutritional support shows its effect over time.
- Should I take biotin for scalp health?
Biotin supplementation is only useful in case of deficiency; it should first be evaluated under the supervision of a doctor.