If you’re over 50, your hair is likely going through some changes. Maybe it feels more brittle, looks less shiny, or doesn’t have the same volume. You might have even noticed thinning or patchy spots appearing over time.

Why does hair loss happen as we get older? One of the most common reasons for age-related hair loss is androgenetic alopecia (AGA)—better known as male- or female-pattern baldness. This condition, which affects up to 80% of men and 50% of women,¹ occurs when hair follicles gradually shrink and stop producing healthy strands. Genetics and hormones both play a role.²

But that’s not the whole story. Nutrition also has a big impact on hair health. Without the right vitamins and minerals to feed it, hair can become weaker and more prone to shedding. In this guide, we’ll explore the link between vitamin deficiencies and hair loss—and share practical steps to keep your hair nourished from the inside out.

Can vitamin deficiency cause hair loss? 

Yes. Healthy hair growth depends on more than just good genes. It also requires balanced hormones and a diet rich in essential vitamins and minerals. When your body doesn’t get enough nutrients, your hair may grow more slowly and become weak and brittle. It may also shed more easily.

Improving your diet is a powerful way to strengthen your strands, reduce hair loss, and support your overall health at the same time.

Now that we’ve established the connection between nutrition and hair health, let’s take a closer look at the key vitamins involved—and the role each one plays.

Can vitamin D deficiency cause hair loss?

Vitamin D (the “sunshine vitamin”) helps create new hair follicles and supports the growth cycle of existing ones. Low vitamin D levels have been linked to alopecia areata, an autoimmune disease that causes hair loss.

Despite its importance, roughly 35% of American adults are deficient in vitamin D.³

"We just don't get outside as much, and the sun is one of those things that help," Florida-based physician Kevin Cooke, MD told CBS News. "So by nature of working indoors and then going into the winter months not having as much sun exposure, there's a lot of people that are vitamin D deficient."

Older adults are especially vulnerable to vitamin D deficiency. This can happen for many reasons. As we age, our skin becomes less efficient at producing vitamin D from sunlight and our intestines don’t absorb it as well from foods. We may also consume fewer calories, take certain medications, and spend less time in the sun. What’s more, the body’s liver and kidneys may have a harder time processing vitamin D with advancing age.

Symptoms of low vitamin D

Vitamin D deficiency doesn’t always cause obvious symptoms right away. But over time, signs can include:

• Fatigue
• Muscle pain, weakness, or tremors
• Bone or joint pain
• Bowed legs (severe cases)
• Tingling sensation in hands or feet
• Mood changes, like depression

Hair thinning or excess shedding may also be a clue. Since symptoms of vitamin D deficiency are often attributable to other conditions, many people only find out they’re deficient after a blood test.

Recommended daily intake of vitamin D

For adults, the recommended daily amount of vitamin D is 600-800 according to the National Institutes of Health. Adults under 70 typically need at least 600 IU (15 micrograms), while adults 70 or older require 800 IU (20 micrograms). But individual needs can vary, and your health care provider may recommend a higher dose if your blood levels are low.

How to improve vitamin D levels

Boosting your vitamin D can be as simple as spending short periods in sunlight, but diet also matters. Foods rich in vitamin D include fatty fish like salmon or tuna, egg yolks, fortified dairy products, and fortified cereals. Mushrooms are another great source of vitamin D, especially those treated with UV light (be sure to buy mushrooms only from a trusted source).

In some cases, supplements are the most reliable way to raise your D levels—especially if you live in northern climates or avoid the sun. According to the Office of Dietary Supplements, vitamin D3 (cholecalciferol) may be more effective at raising and maintaining overall vitamin D levels than vitamin D2 (ergocalciferol). Always check with your doctor before starting supplements.

Can vitamin C deficiency cause hair loss?

Vitamin C is well-known for supporting immunity, but it also plays a role in hair health. It helps your body absorb iron—another nutrient closely tied to healthy hair. Iron carries oxygen to your hair follicles, which fuels hair growth. Without enough vitamin C, your hair may become weaker and more prone to breakage. While a mild deficiency won’t cause baldness, it can contribute to overall thinning and dullness.

Symptoms of vitamin C deficiency

Low vitamin C can cause a range of symptoms, including:

• Fatigue
• Rough, bumpy skin
• Tooth loss and bleeding gums
• Easy bruising
• Slower wound healing
• Scurvy (severe cases)

While vitamin C deficiency is rare in developed countries due to ready access to fresh produce, it still affects 8.4% of adults in the United States.⁴

Recommended daily intake of vitamin C

Most adults need 75-90 mg of vitamin C per day. Smokers should aim for an additional 35 mg since smoking depletes vitamin C levels.

How to improve vitamin C levels

To boost your vitamin C levels, try adding more fruits and vegetables to your diet. Citrus fruits, strawberries, cherries, bell peppers, broccoli, spinach, kale, and tomatoes are all excellent sources. Vitamin C supplements are available, but for many people, diet alone is enough.

Can vitamin A deficiency cause hair loss?

Yes, vitamin A deficiency can contribute to hair loss. This nutrient is crucial for cell growth, including cells that help build new hair. Without enough vitamin A, hair follicles may not function as well, which can lead to thinning or shedding. It’s important to note that too much vitamin A—usually from supplements rather than food—can also cause hair loss. Balance is key. 

Symptoms of vitamin A deficiency 

Vitamin A deficiency is rare in the U.S. But it can happen in people with limited diets or absorption issues. Symptoms of vitamin A deficiency include:

• Poor vision (especially at night)
• Delayed wound healing
• Dry eyes
• Throat and chest infections 

Recommended daily intake of vitamin A

The recommended daily amount of vitamin A varies by age and sex. For adults, men generally need about 900 micrograms (mcg) per day, while women need about 700 mcg per day.

How to improve vitamin A levels

You can boost vitamin A by eating a mix of foods from both animal and plant sources. Animal-based sources like liver, dairy, and fish provide a form of vitamin A the body uses right away. Plant-based foods like carrots, sweet potatoes, spinach, and kale are rich in beta-carotene, which the body converts into vitamin A. For most people, diet alone is enough. But if your provider finds you’re low in vitamin A, they may recommend a supplement.

What other vitamins are linked to hair health?

Below are some other nutrients that contribute to strong, well-nourished hair:

• B vitamins: Biotin (vitamin B7) is often marketed for hair and nail health, and for good reason: it helps produce keratin, the main protein in hair. B12, meanwhile, supports healthy red blood cells, which carry oxygen to the scalp and follicles. Deficiency in either of these B vitamins may lead to thinning or brittle hair.
• Vitamin E: This powerful antioxidant helps shield cells from damage. Evidence of its impact on hair health is limited, but it’s thought to support circulation to the scalp and hair follicles and promote hair growth. The daily recommended vitamin E intake for adults is 15 mg. Nuts, wheat germ, spinach, fish, and leafy greens are all good sources.
• Iron: If you don’t get enough iron, your body can’t make sufficient hemoglobin—the part of red blood cells that carries oxygen. Without enough oxygen, your cells, including those that support hair growth, can’t grow and repair themselves properly. Low iron (anemia) is a common cause of hair loss in women. “Many women are low in iron,” dermatologist Melissa Piliang, MD, told the Cleveland Clinic. “Hair shedding may be the first sign that patients notice.”
  
  For older adults (age 51+), the recommended daily intake of iron is 8 mg. Iron-rich foods include spinach and broccoli, eggs, legumes, and beef.
• Zinc: Research has linked lower zinc levels with hair loss. Adults should aim for 8-11 mg of zinc daily. Adding foods like red meat, seafood, beans and legumes, and whole grains (e.g., oats, quinoa, whole wheat) to your diet can help you maintain optimal zinc levels.
• Selenium: Selenium is needed in small amounts for thyroid function and immune health, both of which influence hair growth. Brazil nuts, seafood, and eggs are good sources. Adults need about 400 mcg of selenium daily—but too much can have adverse effects. Chronically high selenium levels can lead to hair loss and brittle nails.

What are some other causes of hair loss?

While nutrition is important, many other factors can contribute to hair loss. These include:

• Genetics (e.g., androgenetic alopecia)
• Hormonal changes (e.g., menopause, thyroid conditions)
• Medications (e.g., retinoids, chemotherapy, blood thinners, beta-blockers)
• Chronic stress and illness&
• Scalp conditions (psoriasis, fungal infections, alopecia areata)

What are the risk factors for vitamin deficiency?

Certain groups are more at risk for deficiencies:

• Older adults: As we get older, our bodies become less efficient at absorbing nutrients from the food we eat. Challenges like reduced appetite and problems swallowing and chewing can also make it harder for some older people to get the right balance of vitamins and minerals.
• People with chronic illnesses: Conditions like liver failure, kidney disease, and Crohn's disease can make it difficult for the body to absorb and metabolize nutrients properly.
• Those on certain medications: Acid-reducing drugs to treat heartburn, for example, can lower vitamin B12 absorption.
• Limited diets: Vegan, vegetarian, dairy-free, and gluten-free diets can all predispose a person to vitamin deficiencies. Older adults experiencing food insecurity are also at risk.
• Low sunlight exposure: This is a major risk factor for vitamin D deficiency. It’s especially relevant for older adults who live in areas with a colder climate—since they tend to spend less time outdoors in winter.

Frequently asked questions (FAQ)

How long does it take to recover from a vitamin deficiency? 
 It depends on the nutrient and severity of the deficiency. Some people notice improvements in hair and energy within a few months of correcting a deficiency. But full recovery can take longer. 

Is vitamin E oil good for hair?
 Applying vitamin E oil topically may improve scalp circulation and hair growth and add luster to dull hair—though results can vary. If you choose to try vitamin E oil, buy it from a brand you trust and choose one with minimal ingredients (a simple mix of vitamin E and a carrier oil is your best bet).  

What vitamin is good for hair growth? 
 Vitamins A, C, D, and E; B vitamins; and minerals like iron and zinc all contribute to healthy hair.

Be your own healthy-hair advocate  

Age-related hair loss can be frustrating, but you can take control by being proactive. Eating well, getting enough sunlight, and taking supplements (under your doctor’s guidance) can all make a noticeable difference over time.  

If you find improving your diet isn’t enough to slow hair thinning and shedding, there are additional steps you can take:

• Talk to your health care provider about the best hair loss treatments for men and women.
• Check out our comprehensive Hair Loss Medications Guide.

Sources

1. Alessia Villani, et al. Hair Aging and Hair Disorders in Elderly Patients. International Journal of Trichology. Nov–Dec 2022. Found on the internet at https://journals.lww.com/ijot/fulltext/2022/14060/hair_aging_and_hair_disorders_in_elderly_patients.1.aspx

2. American Hair Loss Association. Androgenetic Alopecia. Found on the internet at https://www.americanhairloss.org/types-of-hair-loss/androgeneticalopecia/

3. NIH National Library of Medicine. Vitamin D Deficiency. February 15, 2025. Found on the internet at https://www.ncbi.nlm.nih.gov/books/NBK532266/

4. NIH National Library of Medicine. Global Vitamin C Status and Prevalence of Deficiency: A Cause for Concern? July 6, 2020. Found on the internet at https://pmc.ncbi.nlm.nih.gov/articles/PMC7400810/