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Vitamin D plays a crucial role in many bodily functions. Also referred to as the sunshine vitamin, Vitamin D enhances bone health, immune functions, and cellular growth. It is a unique vitamin that the body can synthesize on its own when exposed to sunlight.
Although your body can easily synthesize and get Vitamin D, many people still suffer from its deficiency. Vitamin D deficiency can be common in individuals with limited sun exposure and poor dietary intake. Your body can also become vitamin D deficient if it cannot properly synthesize or metabolize the nutrient.
As expected, research has linked vitamin D deficiency with various health challenges, including weakened immunity and hair loss. The correlation between vitamin D and hair loss is more recent and stems from the comparison of the impact of Vitamin D on hair follicles.
Recommended Doses of Vitamin D
The least Recommended Daily Allowance (RDA) for vitamin D for a 1-year-old is 600 IU (international units) or 15 micrograms (mcg).
For a child is less than one, about 400 IU is recommended.
The normal range for individuals above age one is between 600 IU and 800 IU, depending on your body situation. However, you need at least 800 IU of vitamin D at age 80.
Vitamin D and Hair Loss: What's the Connection?
Recent studies have shown a correlation between your vitamin D intake and your hair health. Vitamin D is effective in strengthening hair follicles and helps regulate the hair growth cycle.
Here are some effects the absence of Vitamin D can have on your hair health:
- Vitamin D activates the active hair growth stage, so its deficiency can interrupt this stage.
- Vitamin D deficiency can lead to a weakened hair follicle.
- Vitamin D deficiency may worsen alopecia areata.
- Vitamin D affects hormone balance, and its deficiency can disrupt your hormones, leading to hair loss.
Forms of Vitamin D
Vitamin D is an important vitamin, and it is easy to become vitamin D deficient. Fortunately, vitamin D is available in multiple forms. Let’s discuss some of the ways you can obtain vitamin D.
Sun exposure
Vitamin D is one of the most unconventional nutrients, as you can make it in your own body. Often referred to as the sunshine vitamin, you can obtain Vitamin D simply by exposure to the right amount of sunshine.
When sunlight’s ultraviolet B (UVB) rays hit the skin, they trigger the synthesis of vitamin D3 (cholecalciferol). This form of vitamin D is then transported to the liver and kidneys, where it is converted into its active form, calcitriol, which supports numerous bodily functions, including calcium absorption, bone health, and immune regulation.
Foods with vitamin D
One of the best ways to ensure sufficient vitamin D levels is through diet, especially for individuals who may have limited sun exposure. Here are some of the foods that are naturally rich in vitamin D.
Fatty Fish
Fatty fish are among the best natural sources of vitamin D. Salmon, in particular, is one of the most well-known sources of vitamin D. A 100-gram serving of salmon can provide around 250–600 IU of vitamin D, depending on whether it’s wild or farmed.
Herring and Sardines
Herring and sardines are small, oily fish that are packed with vitamin D. A 100-gram serving of fresh herring provides around 1,628 IU of vitamin D, far exceeding the recommended daily intake.
Cod Liver Oil
Cod liver oil is one of the most concentrated sources of vitamin D, making it an effective supplement for those with deficiencies. Just one tablespoon of cod liver oil can provide about 1,300 IU of vitamin D, which is more than twice the recommended daily allowance for most adults.
Canned Tuna
Canned tuna is a popular, affordable, and convenient source of vitamin D. A typical 100-gram serving of canned light tuna can provide around 236 IU of vitamin D, making it a good option for people who need to boost their intake.
Egg Yolk
Egg yolks are another natural source of vitamin D, making them an excellent option for individuals who don’t consume fish. One large egg yolk typically contains about 37 IU of vitamin D.
Supplements
Although your body can easily synthesize vitamin D, you may also need to supplement it to meet the RDA. Supplements are great for preventing vitamin D deficiency, especially if you live in places with limited sunlight and your diet does not cover the intake.
However, it is essential that you talk to your healthcare provider before taking Vitamin D supplements to avoid vitamin D toxicity.
Vegan Sources of Vitamin D
Vegans usually find it challenging to derive most nutrients, including Vitamin D. Fortunately, the increasing rate of this dietary preference is making more people pay attention to vegan sources of vitamin D.
While some are only plant-based foods that contain Vitamin D, nutritionists and food scientists are also fortifying other foods to enhance their Vitamin D concentration.
Fortified Soy Milk
Soy milk is one of the most widely consumed plant-based milk alternatives. It is often fortified with vitamin D2 and D3, as well as calcium and other essential nutrients, making it a well-rounded option for those seeking plant-based nutrition.
Mushrooms
Mushrooms are one of the few natural, plant-based sources of vitamin D. When exposed to ultraviolet (UV) light, certain mushrooms, such as shiitake, maitake, and portobello, can synthesize vitamin D2. This occurs in a manner similar to how human skin produces vitamin D when exposed to sunlight.
Fortified Cereal
Many breakfast cereals are fortified with vitamins and minerals, including vitamin D. These fortified cereals are an easy way to increase vitamin D intake, especially when paired with fortified plant-based milk like soy or rice milk. Brands vary in their vitamin D content, but a typical serving of fortified cereal can provide anywhere from 40 to 100 IU of vitamin D.
Fortified Orange Juice
Fortified orange juice is another common vegan source of vitamin D. A typical glass (about 8 ounces) can contain 100 IU or more of vitamin D, helping vegans meet their daily needs.
Fortified Iron Milk
A single serving of fortified almond milk can provide between 100 and 120 IU of vitamin D, depending on the brand. Almond milk is also typically fortified with calcium, making it suitable for vegans seeking both calcium and vitamin D in their diet.
Fortified Rice Milk
Rice milk is another plant-based milk that is commonly fortified with vitamin D. Although less protein-dense than soy or almond milk, fortified rice milk can still be a valuable source of vitamin D for vegans. A typical 8-ounce serving of fortified rice milk contains around 100 IU of vitamin D, making it a suitable alternative for those with allergies to soy or nuts.
What Are the Symptoms of Vitamin D Deficiency?
Many people know that vitamin D is essential and can be easily synthesized by their bodies in the right atmosphere, so they may not really pay attention to symptoms of a possible deficiency of vitamin D.
You should pay attention to these signs and symptoms and get tested to check if you are vitamin D deficient based on knowing them.
- Bone pain and tenderness
- Muscle weakness
- Increased risk of fractures
- Compromise of the immune system and frequent infections
- Chronic fatigue
- Depression and mood swing
- Difficulty thinking clearly
- Hair loss and alopecia
- Delayed wound healing
- Rickets in children
Frequently Asked Questions
The relationship between vitamin D and hair loss is a little complex. Just as a deficiency can, excess Vitamin D, also known as Vitamin D toxicity, can also cause hair loss. Although this condition is rare, you must consult your healthcare provider immediately if you notice hair loss alongside other symptoms of vitamin D toxicity. Other symptoms include bone pain, hypercalcemia, and kidney damage.
Vitamin D is not the only nutrient you may lack if your hair keeps falling out. Instead, you may also be lacking other nutrients like Vitamin B12, biotin, Vitamin A, Vitamin E, iron, and Zinc.
Since the deficiency of some vitamins can cause hair loss, you can also control hair fall by taking the right vitamins. You should increase your intake of Vitamin D, Vitamin B12, Vitamin B7 (biotin), Vitamin A, Vitamin E, Vitamin C, Zinc, and iron.
