Hair loss affects approximately 70% of men and 40% of women by age 50. But it can start at any age–and may dramatically impact your self-esteem. For this and other mane-related issues, some experts recommend using vitamin E. But what is it, why is vitamin E good for hair health, and how can you up your intake?
What is vitamin E?
Vitamin E is a fat-soluble vitamin found in many whole foods, including meat and produce. Our bodies need it to function properly, as it’s involved in:
- Immunity
- Cardiovascular health
- Proper cellular function
It also has beneficial effects for your skin. That’s why vitamin E has been a staple in many skin care regimens for decades, and is even recommended by dermatologists to facilitate wound healing. But vitamin E can also have a huge impact on your hair health.
How is vitamin E good for hair?
Vitamin E can help combat numerous hair problems. Here are a few ways adding more of this vital nutrient can benefit your strands.
1. Promotes a healthy scalp
Healthy hair starts with a healthy scalp–and vitamin E can help. Research suggests this nutrient:
- Controls sebum (oil) production
- Prevents clogged pores and hair follicles
- Restores hydration
When your scalp is too dry, your sebaceous glands start overproducing sebum, which combines with dead skin cells and sweat to develop buildup. This buildup creates the perfect environment for Malassezia–a fungus associated with dandruff–to thrive.Malassezia growth can lead to further dryness, irritation, and flaking, as well as follicle damage–disrupting the hair growth cycle and contributing to hair loss. This fungus also raises the scalp’s ideal acidic pH balance (about 4.5 to 5.5), leaving the scalp more prone to infections and irritation.Scratching due to dandruff further exacerbates follicle damage, contributing to hair loss. Vitamin E helps mitigate these problems by promoting a healthy, balanced scalp.
2. Repair damage
A potent antioxidant, vitamin E protects your hair from free radical damage, preventing oxidative stress (damage to DNA) that can harm your hair and scalp. In this way, vitamin E helps ward off issues like breakage and split ends.What’s more, its anti-inflammatory properties minimize inflammation in the scalp, strengthen hair follicles, and potentially prevent premature graying.
3. Helps prevent hair loss
According to a handful of studies, a form of vitamin E called tocotrienol improved hair growth better than a placebo among volunteers struggling with thinning strands. More research is needed, but experts believe vitamin E’s antioxidant properties stimulate hair growth and slow thinning by reducing oxidative stress in the scalp.
4. Improves blood flow to the scalp
Vitamin E also boosts blood flow, allowing more oxygen and essential nutrients to reach your scalp. It does this by:
- Dilating blood vessels
- Strengthening endothelium (the inner lining of blood vessel walls)
- Minimizing the likelihood of platelets in blood clumping together
5. Boosts hydration
Vitamin E is also a powerful emollient. It provides deep hydration to your hair–especially when applied topically–even in later life, when moisture levels naturally decline. It works by smoothing and sealing the hair’s outer layer, creating a protective barrier that helps retain moisture. This keeps your locks:
- Shinier
- Easier to manage
- Less prone to frizz
How to get more vitamin E
There are a number of effective ways to up your vitamin E intake. For best results, consider including a mix of all four methods.
Eat vitamin E rich foods.
One of the best ways to get more of this essential nutrient is through food. Enjoy the following regularly to experience the benefits of vitamin E for hair growth, as well as whole-body health.
Wheat germ oil
Wheat germ is an oil extracted from the germ of wheat kernels. It’s the richest food source of vitamin E–providing 20 milligrams (mg) per tablespoon. It also contains other beneficial compounds for hair growth and overall health, including:
- Vitamin A
- B vitamins (B2, B3, B6)
- Omega-3 fatty acids
Always opt for unrefined, cold-pressed, and organic wheat germ oil–and only if you’re not sensitive to gluten. Add a tablespoon to salads, vegetables, or casseroles for a lock-loving nutrient boost.
Almonds
All nuts contain vitamin E, but almonds are particularly abundant in it, offering 7.3 mg per ounce. They also offer a wealth of other hair-healthy nutrients, such as:
- Biotin (vitamin B7)
- Magnesium
- Oleic and linoleic acids
The combination of biotin and vitamin E in almonds is particularly powerful for:
- Stimulating hair growth
- Improving blood circulation in the scalp
For maximum benefits, enjoy raw almonds or drink unsweetened, organic almond milk.
Avocado
Avocados are an excellent source of vitamin E, boasting 2.1 mg of vitamin E per half-fruit. They also contain other hair-healthy nutrients like:
- Biotin
- Magnesium
- Essential fatty acids
Dip raw veggies in guacamole, top a fresh, green salad with avocado slices, or simply enjoy half a fruit as a daily snack.
Peanut butter
It may be high in calories, but peanut butter is a popular, healthy snack for a reason. It offers about 2.9 mg of vitamin E per 2 tablespoons, as well as other strand-supporting nutrients, including:
- B vitamins
- Protein
- L-arginine
For maximum benefits, spread unsweetened peanut butter on whole-grain bread or blend it into smoothies.
Kiwi
Kiwis are a nutritional powerhouse for your hair, providing 1.1 mg of vitamin E per half-medium-sized fruit. These delicious tropical fruits also contain:
- Iron
- Zinc
- Phosphorus
- Vitamins C and K
Enjoy kiwis daily as a snack or in smoothies.
Take a vitamin E supplement.
While getting your vitamin E from foods may be the most beneficial, if you’re struggling to do so, consider a supplement. Just make sure to:
- Consult your healthcare provider first.
- Follow dosing directions carefully.
- Take your supplement with food, since it’s fat-soluble.
It’s also important to note that many vitamin E supplements are synthetic. According to the National Institutes of Health (NIH), you’d need about 50% more synthetic vitamin E compared to natural forms to reap the same health benefits.Synthetic forms begin with a “dl-” prefix, whereas natural vitamin E will be listed as one of the following:
- D-alpha tocopherol
- D-alpha tocopheryl acetate
- D-alpha tocopheryl succinate
Some research suggests that alpha-tocopherol is the most easily absorbed form of vitamin E.
Apply vitamin E oil to your hair.
Another way to use vitamin E for hair growth and health is using a topical oil. Always make sure your vitamin E oil is diluted beforehand. In its pure form, vitamin E oil is extremely thick and concentrated and can cause skin irritation. So, most oils on the market feature a blend of vitamin E and a carrier oil, such as olive or jojoba. Blending with carrier oil also keeps vitamin E from oxidizing too quickly. For convenience, look for pre-diluted products and:
- Massage into your scalp.
- Use a wide-tooth comb to distribute it evenly.
- Leave the oil in your hair for at least 15 minutes.
- Wash it out with your regular shampoo. Conditioner may be optional.
Try other vitamin E rich hair products.
There are also a number of vitamin-E-fortified shampoos and conditioners on the market. You can use these products the same way you use other hair products.Follow the instructions on the label carefully, as these products may be too moisturizing for some people to use daily. Always let vitamin E-enriched shampoo and conditioner sit for a few minutes before rinsing to better penetrate your hair and scalp.
Can you get too much vitamin E?
If you’re going the supplement route, keep in mind that more is not always better. It is possible to take too much vitamin E. Studies have linked high doses of this nutrient to:
- Diarrhea
- Nausea
- Fatigue
- Stomach cramps
- Blurred vision
- Headaches
- Bleeding
- Bruising
- Rashes
- An increased risk of prostate cancer in men
According to the National Institutes of Health, adults only need 15 mgs (22.4 IU) of vitamin E daily. So, talk to your healthcare provider before starting vitamin E supplements. Consider starting with an increase in vitamin-E-rich foods and topical treatments for your hair and scalp. Vitamin E is vital for many bodily processes and can be extremely beneficial if you’re struggling with hair loss, breakage, and/or frizz. For a safe, holistic approach to nourishing your hair, try incorporating nutritious foods, topical vitamin E treatments, fortified hair products, and supplements only when necessary.References:Male Androgenetic Alopecia – Endotext – NCBI BookshelfUnderstanding Pattern Hair Loss—Hair Biology Impacted by Genes, Androgens, Prostaglandins and Epigenetic Factors – PMCDemographics of women with female pattern hair loss and the effectiveness of spironolactone therapy – PMCThe Role of Vitamin E in Human Health and Some Diseases – PMCOn the Potential Role of the Antioxidant Couple Vitamin E/Selenium Taken by the Oral Route in Skin and Hair Health – PMCEffects of Tocotrienol Supplementation on Hair Growth in Human Volunteers – PMCScalp Condition Impacts Hair Growth and Retention via Oxidative Stress – PMCThe Shampoo pH can Affect the Hair: Myth or Reality? – PMCAlopecia – StatPearls – NCBI BookshelfDiet and hair loss: effects of nutrient deficiency and supplement use – PMCAn update on the role of the sebaceous gland in the pathogenesis of acne – PMCStratum corneum dysfunction in dandruff – PMCVitamin E in dermatology – PMCVitamin E – Health Professional Fact SheetSignaling pathways in hair aging – PMCEffects of Tocotrienol Supplementation on Hair Growth in Human Volunteers – PMCHigh-dose vitamin E supplementation normalizes retinal blood flow and creatinine clearance in patients with type 1 diabetes.Control of hair growth and follicle size by VEGF-mediated angiogenesis – PMCInfluence of vitamin E on platelet function in humansHair Cosmetics: An Overview – PMCHair Oils: Indigenous Knowledge Revisited – PMCNuts, almondsA Review of the Use of Biotin for Hair Loss – PMCA Double-blind, Placebo-controlled Study Evaluating the Efficacy of an Oral Supplement in Women with Self-perceived Thinning HairThe Role of Vitamins and Minerals in Hair Loss: A Review – PMCStructure and functions of keratin proteins in simple, stratified, keratinized and cornified epithelia – PMCActivation of Hair Cell Growth Factors by Linoleic Acid in Malva verticillata Seed – PMCEffect of a nutritional supplement on hair loss in womenMackerel-Derived Fermented Fish Oil Promotes Hair Growth by Anagen-Stimulating Pathways – PMCPeanuts as functional food: a review – PMCSerum Zinc Concentration in Patients with Alopecia Areata – PMC(PDF) Impaired Arginine Metabolism in Hair Follicles: A Potential Mechanism in Androgenetic AlopeciaPeanut butter nutritionWheat Germ Oil – an overview | ScienceDirect TopicsAvocados, raw, all commercial varietiesAvocado Oil Extract Modulates Auditory Hair Cell Function through the Regulation of Amino Acid Biosynthesis GenesThe nutritional and health attributes of kiwifruit: a review – PMC.The Role of Vitamins and Minerals in Hair Loss: A Review – PMCHuman plasma and tissue alpha-tocopherol concentrations in response to supplementation with deuterated natural and synthetic vitamin E(PDF) Natural vitamins may be superior to synthetic onesA Comparison of Natural (D-α-tocopherol) and Synthetic (DL-α-tocopherol Acetate) Vitamin E Supplementation on the Growth Performance, Meat Quality and Oxidative Status of Broilers – PMCThe effects of topical vitamin E on the cosmetic appearance of scarsAllergic contact dermatitis from vitamins: A systematic review – PMCVitamin E – ConsumerVitamin E – Consumer
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