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14 Vitamins and Supplements for a Healthy Scalp

Newbie shavers and veterans alike would agree that an unhealthy scalp may cause many problems. From scalp dryness to excessive oiliness, it can be stressful and lead to loss of confidence.

But don't worry. There's a solution no matter which end of the spectrum you are.

Taking the right vitamins and supplements can transform your scalp health and allow you to rock your baldness confidently with healthy skin on your head.

Join me as we dig deeper into the best vitamins and supplements for a healthy scalp.

What are the signs of an unhealthy scalp?

bald guy scratching his head

Are you constantly scratching your head or dealing with dry scalps and flaking? These are signs of an unhealthy scalp. Our scalp is one of the most sensitive parts of our body, and it's good to know the symptoms of an unhealthy scalp so we'll learn how to treat them.

Flaky scalp

Dandruff caused by Malassezia is one of the main reasons for a flaky scalp. Another cause of scalp dryness and flakes is contact dermatitis. You'll experience this condition if you're allergic to ingredients in shampoos and hair products.

Redness

Aside from flakes, another sign of an unhealthy scalp is redness. Scalp redness may happen due to sunburn or harsh chemicals from hair products, or you may have a hairstyle or hat that is too tight. Other causes of redness are:

  • bacterial infection

  • fungal infection

  • psoriasis

  • eczema

  • chronic inflammation

Itchiness

Are you tired of constantly scratching your scalp? It may be a sign of Pruritus, meaning you have an irritant in your scalp that needs treatment. You may have dandruff, dermatitis, psoriasis, or eczema.

Using too many hair products can also cause itchiness. In this case, regular scalp exfoliation will ease the symptoms.

If this itch persists for over three months, it's time to consult a professional for proper diagnosis and medical treatment.

Severe hair loss

It's normal to lose 50 to 100 hairs a day. Anything more than that may be due to a medical condition that needs attention. When there's a deficiency problem, the body draws energy and nutrients from the hair growth system.

Seek medical attention to determine whether your excessive shedding is caused by something serious or just because you're stressed out.

If you want to learn more about caring for a bald head, click the link to our comprehensive guide.

Top Vitamins, Minerals, and Supplements for a healthy scalp

While moisturizers and sunscreen are common in our shaving arsenal, you'll be glad to know that vitamins and supplements can play a significant role in nurturing healthy skin on our heads.

It's time to meet your newest scalp warriors. These vitamins and minerals are proven to combat any scalp or skin health problems you may have.

Vitamin C

Vitamin C food sources

Adding vitamin C to your arsenal is like having your scalp basking in the sun without the sunburn. Vitamin C is a powerful antioxidant that acts as a shield from free radical damage. These free radicals are villains trying to wreak havoc on your scalp. You can either take a vitamin C supplement or get it from various foods rich in vitamin C, like:

  • orange

  • papaya

  • kiwi

  • blueberry

  • strawberry

  • blackcurrant

  • sweet potato

  • broccoli

Biotin

Biotin food sources

Biotin helps stimulate hair follicles and helps keep your scalp healthy. Biotin deficiency may lead to weak hair and hair loss. There are biotin supplements available, or you can add them to your diet by eating:

  • eggs

  • brown rice

  • wholewheat bread

  • buckwheat

Omega 3

omega 3 food sources

Scalp dryness is a sign of an unhealthy scalp. To keep your scalp hydrated and happy, adding Omega-3 fatty acids is key. No more dry scalps or flaky patches. Omega 3 can be added by taking fish oil supplements or eating foods high in Omega 3. These include:

  • salmon

  • sardines

  • herring

  • trout

  • mackerel

  • chia seeds

  • walnuts

  • flaxseed

  • avocados

  • brussels sprouts

  • pumpkin seeds

Iron

Iron food sources

Iron deficiency is a common cause of hair loss and an unhealthy scalp. It can also cause anemia, which can cause excess shedding.

Iron increases blood flow to the scalp, transporting essential nutrients to hair follicles. Add iron-rich foods to your diet or take iron supplements to boost scalp health.

Foods high in iron include:

  • kale

  • broccoli

  • lentils

  • chickpeas

  • beans

  • nuts

  • kale

  • tofu

  • dried figs

  • apricots

Protein

protein food sources

Hair mainly consists of protein, so adding protein to your diet is a no-brainer. Adding protein is easy. There are protein nutritional supplements, protein shakes, or you can eat foods like:

  • chicken

  • eggs

  • legumes

  • beans

  • lentils

  • yogurt

  • nuts

Collagen

collagen food sources

In the realm of scalp care, collagen emerges as a silent guardian, offering myriad benefits to those navigating the challenges of maintaining a healthy scalp. This powerhouse protein, known for its pivotal role in skin elasticity and rejuvenation, extends its virtues to the scalp, offering support and strength from the root up.

Collagen supplements, available as powders, capsules, and gummies, are a straightforward method for boosting collagen intake. For better absorption, opt for hydrolyzed collagen.

Natural sources of collagen include:

  • Bone Broth

  • Fish and Shellfish

  • Chicken

  • Egg Whites

  • Berries

  • Garlic

  • Citrus Fruits

Vitamin A

vitamin a food sources

If scalp dryness is a problem, adding Vitamin A can help since it helps produce sebum. More sebum production means a moisturized scalp, essential to scalp health. Think of Vitamin A as your scalp's exfoliator. It gently removes dead skin cells and allows new cells to grow.

You can take Vitamin A supplements or incorporate Vitamin A into your diet by eating:

  • carrots

  • pumpkins

  • sweet potato

  • dairy

  • broccoli

  • fortified cereals

Vitamin B

You'll see B Vitamins as a main ingredient when shopping for hair, skin, and nail supplements.

The B Vitamins are essential for overall scalp health. Vitamin B7(Biotin), which we already discussed, B3(Niacin), and B5(Pantothenic Acid) play a role in promoting blood circulation to the scalp.

You can take Vitamin B supplements or eat foods like:

  • eggs

  • dark leafy vegetables

  • whole grains

Vitamin E

vitamin e food sources

Vitamin E is a powerful antioxidant. It protects the scalp from oxidative stress and free radical damage. You can take Vitamin E supplements in capsule or pill form, buy a topical Vitamin E oil, or add to your diet by eating foods rich in vitamin E like:

  • sunflower seeds

  • almonds

  • avocados

  • spinach

Zinc

zinc food sources

Zinc is a warrior in promoting cell growth and repair. Zinc aids in regulating sebum production in our scalps, which helps in hydration. If you're dealing with dandruff, Zinc is an excellent option to add to your dietary supplements. Zinc-rich foods are:

  • beef

  • oysters

  • pumpkin seeds

Home remedy supplements for a healthy scalp

If you are looking for natural remedies to improve your skin health, Mother Nature has plenty to offer that you can add to your vitamin and supplement regimen.

Neem

Are you stressed out due to recurring dandruff? Neem is here to solve your problem.

Neem oil has powerful antibacterial and antifungal properties, making it an excellent remedy for dry scalp and dandruff. It fights the dandruff-causing fungus on your head and prevents it from returning.

Massaging neem oil into your scalp can help soothe and calm your scalp and improve hair health.

Apple Cider Vinegar

apple cider vinegar

A natural astringent, apple cider vinegar can help remove dry skin itching and buildup from harsh hair products. Dilute it with water and use it as a rinse after shampooing. Pure ACV may burn, so diluting it with warm water is needed before applying. ACV has antibacterial, antifungal, and anti-inflammatory properties, which can help promote hair growth and a healthier scalp.

Lemon Juice

lemon juice

Lemon juice is rich in Vitamin C and has antiseptic properties that help deal with dandruff and oily scalps. Mixing lemon juice with water and applying it to your scalp before shampooing can help remove excess oil and promote a healthy scalp.

Green Tea

green tea

Green tea contains antioxidants and catechins that help lower scalp inflammation and promote healthy hair.

Additional tips for a healthy scalp

We share additional tips to add to your vitamin and supplement routine for optimal skin health.

Reduce sugar

bald man with donut in one hand and an apple in another

If you have a sweet tooth, you should start taking notice.

Consuming too much sugar, especially refined sugar, can lead to inflammation in the body, including our scalps. When this happens, you'll notice a dry scalp flaking. Reducing sugar can help lower inflammation and promote overall skin health.

Swap sugary sodas for good old refreshing water or diet drinks, and choose fruit and nuts over cakes and pastries. To satisfy your sugar cravings, you can substitute coconut sugar as an excellent alternative to refined sugar, but remember to consume it in moderation.

Reduce alcohol

bald man drinking alcohol

Alcohol can dehydrate our bodies, including our scalps. If you have a dry or itchy scalp and like to tip back a drink or six after work, try taking a break from the booze for a few weeks to see if that helps. Reducing alcohol intake and staying hydrated can help maintain balance and relieve an itchy scalp.

Reduce stress

bald man stressed out

Stress isn't good for us and may show on our scalps. Chronic stress can lead to hair loss and scalp problems. Try to relax and spend more time in nature to keep those stress levels in check. Mindfulness and meditation have been shown to help reduce stress levels significantly.

Scalp Massage

bald man getting a scalp massage

Regular scalp massages can be such a treat. This boosts blood circulation and helps distribute natural oils evenly.

The Bottom Line

As baldies, our scalp is our best buddy. Pay attention to signs of an unhealthy scalp and treat symptoms immediately when needed.

Remember, prevention and early intervention are essential to maintaining scalp health.

If your scalp issues persist and worsen, you should see a medical professional or dermatologist for a diagnosis.

FAQ

What supplements are good for scalp inflammation?

Supplements like Omega 3 fatty acids, Vitamin E, and Zinc are good for scalp inflammation.

What probiotics are suitable for the scalp?

Probiotics are "living" bacteria that may help improve scalp health. They help balance the scalp's microbiome and are a good option for maintaining a healthy scalp. Look for products that contain Lactobacillus acidophilus and Bifidobacterium longum strains.

Can I put Vitamin D on my scalp?

While Vitamin D is excellent for overall health, applying it to your scalp may not be necessary. An adequate amount of sunlight and fatty fish that contain Vitamin D are sufficient. Remember not to stay too long under the sun and wear sunscreen or a summer hat while at it. UV rays can damage our scalps, so we need to protect them at all costs.

If you're dealing with scalp psoriasis, calcipotriene is a type of Vitamin D topical solution used to treat the condition.

Can winter cause scalp dryness?

Yes. Cold weather increases the chance of developing a dry and flaky scalp. Instead of producing enough natural oils, the cold weather affects sebum production. You can take the vitamins and supplements suggested in this guide to solve this problem. Staying hydrated by drinking plenty of water can also help hydrate our scalps. You can also check out our article on how to get rid of dandruff, which may also be a seasonal problem for most baldies.

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