UNHEALTHY HABIT: Overdosing with certain supplements can damage your hair (Image: Getty)
Roughly half of all Brits take a vitamin or supplement each week, as suggested by a recent YouGov poll. While smart supplements supports overall health, especially when combined with a balanced diet, overdoing certain nutrients may actually have a detrimental effect on your hair.
Dr Ali, a hair-loss specialist, warns that taking excessive amounts of a few popular supplements can trigger telogen effluvium. This temporary health condition causes more hairs than usual to shift into the shedding phase.
“Supplements aren’t benign just because they’re sold over the counter,” says Dr Ali. “In high doses, some can stress the hair cycle and lead to increased shedding, brittleness, and breakage.”
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Too much of these four common nutrients can lead to hair shedding and other toxic side effects:
- Selenium: This mineral is common in ‘hair growth’ blends and valued for immune support, but excess consumption can cause problems. Dr Ali explains: “Too much selenium can disrupt cellular balance and irritate hair follicles. People may notice brittle strands, patchy thinning, and other signs of toxicity such as nausea, vomiting, and nail brittleness or discolouration.”
- Vitamin E: Found widely in seeds, nuts, and plant oils, the general adult guideline is about 15mg per day. Dr Ali said: “Overshooting that with supplements has been linked in research to increased hair shedding for some individuals, despite vitamin E’s legitimate benefits in appropriate amounts.”
- Zinc: Essential for immune function and cell growth, this mineral often appears in hair-loss remedies, but balance is crucial. The specialist at UK Hair Transplants advises: “Your body can’t make zinc, but more isn’t always better. Chronic high intake may actually worsen hair loss rather than help it. Balance is key.”
- Vitamin A: Important for vision and skin health, over-supplementation with Vitamin A can be particularly risky. Dr Ali said: “Excess Vitamin A is a classic driver of hair shedding. People might also experience symptoms like vomiting, dizziness, or blurred vision when levels are too high.”
Protect your hair and health
Protecting your hair starts with a measured approach to your overall nutrient intake, not just supplements.
- Start with food first: Always aim to get these essential nutrients from a varied diet whenever possible.
- Check labels and totals: Ensure you add up all sources of a nutrient, including multivitamins, single-nutrient pills, and fortified foods, to avoid reaching toxic levels.
- Avoid mega-doses: Recognise that ‘more’ is not a shortcut to ‘better’ health or hair growth without a specific medical reason.
- Test, don’t guess: If you are worried about a deficiency or experiencing hair loss, always talk to a clinician about blood tests before aggressively supplementing.
Remember, hair loss has many potential causes, including stress, illness, hormonal changes, and certain medications and supplements, and addressing these factors is just one piece of the puzzle. “Vitamins and minerals can absolutely support healthy hair – just stick to evidence-based doses and get personalised guidance before stacking multiple supplements,” said Dr Ali.
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