5 natural vitamin D supplements for overall hair health

Each strand of our hair grows from a follicle, which requires proper nourishment to produce overall healthy hair growth and appearance. Vitamin D is one of the essentials required for hair growth, as it keeps the follicles healthy. Lack of vitamin D can contribute to excessive hair loss. People living in areas with limited sunlight or night shift workers are more likely to have vitamin D deficiency. Fortunately, this nutrient can be easily obtained through a balanced diet or by affordable supplements. Let’s take a look at some.

Egg yolks contain vitamin D, which is beneficial not only for our hair but also for our entire body. One large egg yolk usually contains around 40 IU of vitamin D. You can either boil your egg, consume scrambled eggs, or make simple omelettes. Many people also bake them with chocolate and use them as toppings for salads. Since the vitamin D in an egg comes from its yolk, it’s important to use the whole egg and not just the whites.
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There are a variety of mushrooms exposed to UV light that can be found easily in the market. However, pick one that is edible, and start by checking if you’re not allergic to mushrooms. These UV-exposed mushrooms have a significant amount of vitamin D. Varieties like maitake and shiitake are some good sources of vitamin D and are types of mushrooms that are popularly consumed by human beings. You can create soups, salads, and stir-fry dishes and also include them in wraps and vegetables.
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Indian cottage cheese, or paneer, is a good source of protein and also contains vitamin D. It is in smaller amounts compared to other foods and also aids in calcium absorption, bone, and hair health. However, use it when it's fortified, and add it to curries, parathas, salads, soups, rolls, and more. You can also consume it raw, but choose a fortified one.
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Ghee contains a small amount of vitamin D along with other fat-soluble vitamins like A, K, and E. It is not a significant source of vitamin D, but it should be consumed in a balanced diet. A staple in Indian cooking, it is commonly found in Indian sweets, curries, dals, on parathas, and rotis. However, consumption of ghee should always be limited, as it adds flavour and weight.
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Tofu, when fortified with vitamin D, is a great option for vegans who are looking to increase their intake. Fortified tofu usually has around 100 IU per 100 g serving and can be included in curries, salads, smoothies, and stir-fries. While tofu and other foods are a good source of vitamin D when fortified, remember that exposure to sunlight is still important for an overall positive result.
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Fatty fish like rohu (rui), hilsa (ilish), surmai (king mackerel), and rawas (Indian salmon) are not just flavourful additions to your plate, they’re also packed with vitamin D, which is essential for healthy hair growth. This vitamin helps activate hair follicles and supports the growth cycle, making it especially useful if you’re experiencing thinning or hair fall. Alongside vitamin D, these fish are rich in omega-3 fatty acids, which nourish the scalp, reduce inflammation, and keep hair shiny and strong. A couple of servings a week of these Indian fish could be just what your hair needs to thrive naturally.

Vitamin D plays a crucial role in maintaining healthy hair follicles and supporting the hair growth cycle. Often called the "sunshine vitamin," it helps stimulate hair follicles and may even activate dormant ones, promoting new hair growth.

A deficiency in vitamin D has been linked to conditions like hair thinning and alopecia. Getting adequate sunlight exposure, consuming foods rich in vitamin D like fatty fish, eggs, and fortified dairy, or taking supplements (after consulting a doctor) can help support overall scalp health and reduce hair shedding.

From slow hair growth to thinning of strands over time, vitamin D regulates the overall nourishment of our strands. Deficiency of vitamin D decreases the volume and density, further making your hair texture look meagre, dry, brittle and more prone to breakage.
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Yes, vitamin D supplements should be consumed in adequate amounts, as too much consumption can lead to hypercalcemia, which is a rare condition in which too much calcium starts building up in our blood, leading to deposits in soft tissues and arteries. It may also predispose people to painful kidney stones.

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