Is Vitamin E Good for Hair: Benefits, Risks, Tips

As an antioxidant, vitamin E (alpha-tocopherol) has long been shown to neutralize those pesky free radicals that damage our cells. It also reduces oxidative stress and may reduce the risk of chronic disease. This vitamin is also important for keeping skin soft and moisturized, and helps provide natural UV protection.

Because of its benefits, vitamin E is often found in beauty product formulations such as moisturizers, serums, sunscreens, lip balms, body oils, and hair care products. It also occurs naturally in nuts (especially almonds), seeds, vegetable oils (including sunflower and wheat germ), egg yolks, and some green vegetables such as broccoli and spinach. Vitamin E supplements are available as soft gels, oils, liquids, or capsules, and are often sold as a mixture of eight tocotrienols and tocopherols.

Vitamin E promotes scalp and hair health with its powerful antioxidant activity and ability to fight free radical damage. However, vitamin E deficiency is not the only factor to consider. Lifestyle factors such as stress, chemical treatments, and hormonal changes can also affect hair health. Here’s what you need to know about vitamin E for hair health.

Potential benefits of vitamin E for hair health

Vitamin E is an important nutrient that benefits your body in many ways. It can even affect your hair health. Here are the benefits of vitamin E for hair.

Reduce oxidative stress

Because of its ability to protect against oxidative stress, vitamin E has been studied for its potential role in maintaining hair and scalp health. We hear a lot about oxidative stress and how harmful it is to us, especially our appearance. But what exactly is it?

Oxidative stress occurs when our bodies are unable to fight off free radicals on their own, either because we don’t have enough antioxidants in our bodies or because the free radicals’ attack is overwhelming. Imagine being surrounded by toxic air, whether it’s pollution or second-hand smoke. You can’t eat enough fresh produce to avoid the negative effects of these free radicals (i.e. smoke or toxins).

“Supplementing vitamin E can help improve hair growth and thickness by increasing blood circulation in the scalp and nourishing hair follicles,” says nutrition and health expert Samantha Cassetti, MS, R.D.. “Vitamin E may also help reduce oxidative damage, which is associated with hair thinning.”

In addition to air pollution and cigarette smoke, other factors that can cause hair and scalp damage include the sun’s UV rays, chemical hair treatments, and overheating from styling tools, which can damage the hair’s protective cuticle, or outer layer.

Increase blood circulation

Blood carries nutrients and oxygen throughout the body, so it makes sense that improving overall circulation would benefit our scalp and hair. Cassetti outlines the effects of vitamin E on skin and hair health. This review found that applying vitamin E oil to the scalp can increase blood flow and provide moisture to the hair.

The review also noted that although evidence is limited, vitamin E supplementation may increase hair growth and thickness in patients with alopecia by promoting blood circulation to the scalp. This increased blood flow nourishes the hair follicles and promotes growth.

Potential risks of taking vitamin E

When it comes to supplements, more is not always better. The same is certainly true for vitamin E.

If you are taking blood-thinning medications such as Coumadin, vitamin E supplements may increase your risk of bleeding. If you are taking cholesterol-lowering medications such as statins, vitamin E supplements (especially when combined with other antioxidants) may lower your “good” cholesterol or HDL cholesterol levels.

Finally, if you are receiving chemotherapy or radiation therapy to treat cancer, you should avoid supplementing with antioxidants because they may protect the cancer cells targeted by these treatments.

Patricia Bannon, MS, RDN, author From burnout to balancesays that while vitamin E does help keep your scalp and hair healthy, it shouldn’t be viewed as a “magic bullet.” You should also consider genetics, hormonal changes (such as perimenopause), and nutritional deficiencies. Many people experience these pitfalls, especially when trying to lose weight.

When should you take vitamin E?

Vitamin E is fat-soluble, so it’s best to take the supplement with a meal (and don’t skimp on the salad dressing). Healthy fats like avocado, olive oil, nuts, and seeds also enhance the absorption of vitamin E and other fat-soluble vitamins.

How much vitamin E should you take?

The recommended dietary allowance (RDA) for vitamin E for those 14 years and older is 15 mg per day. For those who are breastfeeding, increase the dosage to 19 mg per day. For people 19 and older, the upper limit of the vitamin is 1,000 mg per day.

Alternatives to Vitamin E Supplements

Bannon advises that, like most nutrients, it’s best to get them from food. She recommends consulting a registered dietitian or other health care professional before taking any supplements. Instead, consider foods rich in vitamin E, such as almonds, sunflower seeds, hazelnuts, peanut butter, spinach, broccoli, soybean oil, kiwi, mango and egg yolks.

If you don’t like taking supplements, there are topical solutions, such as hair growth serums, that can boost hair growth.