Egg Yolks: Tiny Powerhouses for Vitamin D
Egg yolks are often overlooked, but they pack a surprising punch of vitamin D. In each yolk, there’s about 37 IU of vitamin D, which may not sound like much, but it’s one of the few natural food sources. Since vitamin D helps regulate the growth cycle of hair follicles, eating eggs could support healthier hair. According to research published in the International Journal of Trichology, people with hair loss often have lower levels of vitamin D. The yolk’s nutrients, including proteins and healthy fats, also help nourish the scalp. It’s easy to incorporate eggs into breakfast or salads. Just remember, the vitamin D is in the yolk, not the white. Eating eggs a few times a week could be a delicious way to boost your levels.
Fatty Fish: Salmon, Mackerel & Sardines
Fatty fish like salmon, mackerel, and sardines are vitamin D superstars. For example, a 3.5-ounce serving of cooked salmon can deliver up to 570 IU of vitamin D. That’s more than half of what adults need each day. These fish are also loaded with omega-3 fatty acids, which are known to support scalp health and reduce inflammation that might play a role in hair thinning. The Journal of Steroid Biochemistry and Molecular Biology noted that people with alopecia often have reduced vitamin D levels, suggesting a possible link. Regularly eating fatty fish could help you get both the vitamin D and healthy fats needed for strong, shiny hair. Plus, baked or grilled fish is easy to add to your meals a couple of times a week.
Mushrooms: The Only Plant-Based Vitamin D Source
Mushrooms are the only significant plant-based source of vitamin D, and some varieties, especially those exposed to sunlight, can contain over 2300 IU per 100 grams. That’s more than many supplements! According to a 2024 study in Nutrients, vitamin D2 in mushrooms can help improve vitamin D status in people who don’t eat animal products. Including mushrooms like maitake, shiitake, or UV-exposed white mushrooms in your diet can be a tasty way to get more vitamin D. Stir-frying or roasting them brings out their flavor. For vegetarians or vegans experiencing hair loss, mushrooms are a must-have in your meal planning.
Fortified Milk and Plant Milks
Most cow’s milk in the United States and many other countries is fortified with vitamin D, usually providing about 100 IU per cup. Many plant-based alternatives, like soy, almond, and oat milk, are also fortified. A 2023 review in the Journal of the American Academy of Dermatology highlighted that vitamin D deficiencies are common in people with diffuse hair thinning. Including fortified milk or plant milks in your morning cereal or coffee can make a noticeable difference. If you’re lactose intolerant or prefer non-dairy options, check the label to ensure your preferred milk is fortified. Drinking two cups a day can help you get closer to your daily vitamin D needs and support your hair health.
Canned Tuna: Convenient and Affordable
Canned tuna is a budget-friendly and accessible source of vitamin D, offering about 154 IU per 3-ounce serving. This makes it an easy pantry staple for boosting vitamin D intake. According to recent data from the National Institutes of Health, regular consumption of canned tuna can help maintain vitamin D levels, which is important for anyone experiencing increased hair shedding. Tuna also provides protein, another vital nutrient for hair structure. You can add canned tuna to salads, sandwiches, or pasta. Just be mindful of mercury content—limit intake to a few times a week, especially for children and pregnant women.
Cod Liver Oil: The Classic Supplement
Cod liver oil has been used for generations to support bone and immune health, but it’s also a powerful source of vitamin D, delivering about 450 IU per teaspoon. New research from 2024 found that vitamin D supplementation can improve hair density in people with diagnosed deficiencies. Cod liver oil is also rich in vitamin A and omega-3s, which together promote a healthy scalp environment. If you don’t like the taste, cod liver oil is widely available in capsule form. Just be sure not to exceed recommended doses, as too much vitamin A can be harmful. A small daily spoonful can make a significant difference for those struggling with hair loss.
Fortified Breakfast Cereals: Easy Morning Boost
Many popular breakfast cereals are fortified with vitamin D, often providing 40-100 IU per serving. This makes them an effortless way to start your day with a vitamin D boost, especially when paired with fortified milk. A 2024 survey by the Centers for Disease Control and Prevention found that people who regularly consumed fortified cereals had higher average vitamin D levels than non-consumers. Cereals are also often fortified with other hair-healthy nutrients like iron and B vitamins. Be careful to choose varieties with lower sugar content. Adding a serving of fortified cereal to your breakfast routine can help address mild deficiencies and support overall hair vitality.
Shrimp: Small but Mighty
Shrimp may be small, but they pack a surprising amount of vitamin D, with about 152 IU per 3-ounce cooked serving. Recent studies published in the British Journal of Dermatology have shown that people with chronic telogen effluvium, a common type of hair loss, frequently have low vitamin D. Shrimp also provide zinc and selenium, which are important for hair growth and repair. Grilled or sautéed shrimp can be a delicious addition to salads, pastas, or tacos. Including shrimp in your diet once or twice a week provides both variety and a vitamin D boost, giving your hair a better chance to thrive.
Beef Liver: A Nutrient-Dense Option
Beef liver isn’t the most popular food, but it’s one of the richest sources of nutrients, including about 49 IU of vitamin D per 3-ounce serving. It’s also loaded with iron, which is crucial for preventing hair shedding due to anemia. Research from the Journal of Investigative Dermatology has found that combined deficiencies in vitamin D and iron can worsen hair loss in women. Sautéed with onions and herbs, beef liver becomes more palatable and can be enjoyed occasionally as part of a balanced diet. Eating beef liver once or twice a month is enough to get its benefits without overdoing it on cholesterol. This nutrient powerhouse can play a surprising role in supporting hair regrowth.
