How Vitamin E Affects Hair Growth and Overall Health

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Hair loss affects approximately 70% of men and 40% of women by age 50. But it can start at any age–and may dramatically impact your self-esteem.

For this and other mane-related issues, some experts recommend using vitamin E. But what is it, why is vitamin E good for hair health, and how can you up your intake?

What is vitamin E?

Vitamin E is a fat-soluble vitamin found in many whole foods, including meat and produce. Our bodies need it to function properly, as it’s involved in:

Immunity
Cardiovascular health
Proper cellular function

It also has beneficial effects for your skin. That’s why vitamin E has been a staple in many skin care regimens for decades, and is even recommended by dermatologists to facilitate wound healing.

But vitamin E can also have a huge impact on your hair health.

How is vitamin E good for hair?

Vitamin E can help combat numerous hair problems. Here are a few ways adding more of this vital nutrient can benefit your strands.

1. Promotes a healthy scalp

Healthy hair starts with a healthy scalp–and vitamin E can help. Research suggests this nutrient:

Controls sebum (oil) production
Prevents clogged pores and hair follicles
Restores hydration

When your scalp is too dry, your sebaceous glands start overproducing sebum, which combines with dead skin cells and sweat to develop buildup. This buildup creates the perfect environment for Malassezia–a fungus associated with dandruff–to thrive.

Malassezia growth can lead to further dryness, irritation, and flaking, as well as follicle damage–disrupting the hair growth cycle and contributing to hair loss. This fungus also raises the scalp’s ideal acidic pH balance (about 4.5 to 5.5), leaving the scalp more prone to infections and irritation.

Scratching due to dandruff further exacerbates follicle damage, contributing to hair loss. Vitamin E helps mitigate these problems by promoting a healthy, balanced scalp.

2. Repair damage

A potent antioxidant, vitamin E protects your hair from free radical damage, preventing oxidative stress (damage to DNA) that can harm your hair and scalp. In this way, vitamin E helps ward off issues like breakage and split ends.

What’s more, its anti-inflammatory properties minimize inflammation in the scalp, strengthen hair follicles, and potentially prevent premature graying.

3. Helps prevent hair loss

According to a handful of studies, a form of vitamin E called tocotrienol improved hair growth better than a placebo among volunteers struggling with thinning strands.

More research is needed, but experts believe vitamin E’s antioxidant properties stimulate hair growth and slow thinning by reducing oxidative stress in the scalp.

4. Improves blood flow to the scalp

Vitamin E also boosts blood flow, allowing more oxygen and essential nutrients to reach your scalp. It does this by:

Dilating blood vessels
Strengthening endothelium (the inner lining of blood vessel walls)
Minimizing the likelihood of platelets in blood clumping together

5. Boosts hydration

Vitamin E is also a powerful emollient. It provides deep hydration to your hair–especially when applied topically–even in later life, when moisture levels naturally decline.

It works by smoothing and sealing the hair’s outer layer, creating a protective barrier that helps retain moisture. This keeps your locks:

Shinier
Easier to manage
Less prone to frizz

How to get more vitamin E

There are a number of effective ways to up your vitamin E intake. For best results, consider including a mix of all four methods.

Eat vitamin E rich foods.

One of the best ways to get more of this essential nutrient is through food. Enjoy the following regularly to experience the benefits of vitamin E for hair growth, as well as whole-body health.

Wheat germ oil

Wheat germ is an oil extracted from the germ of wheat kernels. It’s the richest food source of vitamin E–providing 20 milligrams (mg) per tablespoon.

It also contains other beneficial compounds for hair growth and overall health, including:

Vitamin A
B vitamins (B2, B3, B6)
Omega-3 fatty acids

Always opt for unrefined, cold-pressed, and organic wheat germ oil–and only if you’re not sensitive to gluten. Add a tablespoon to salads, vegetables, or casseroles for a lock-loving nutrient boost.

Almonds

All nuts contain vitamin E, but almonds are particularly abundant in it, offering 7.3 mg per ounce. They also offer a wealth of other hair-healthy nutrients, such as:

Biotin (vitamin B7)
Magnesium
Oleic and linoleic acids

The combination of biotin and vitamin E in almonds is particularly powerful for:

Stimulating hair growth
Improving blood circulation in the scalp

For maximum benefits, enjoy raw almonds or drink unsweetened, organic almond milk.

Avocado

Avocados are an excellent source of vitamin E, boasting 2.1 mg of vitamin E per half-fruit. They also contain other hair-healthy nutrients like:

Biotin
Magnesium
Essential fatty acids

Dip raw veggies in guacamole, top a fresh, green salad with avocado slices, or simply enjoy half a fruit as a daily snack.

Peanut butter

It may be high in calories, but peanut butter is a popular, healthy snack for a reason. It offers about 2.9 mg of vitamin E per 2 tablespoons, as well as other strand-supporting nutrients, including:

B vitamins
Protein
L-arginine

For maximum benefits, spread unsweetened peanut butter on whole-grain bread or blend it into smoothies.

Kiwi

Kiwis are a nutritional powerhouse for your hair, providing 1.1 mg of vitamin E per half-medium-sized fruit. These delicious tropical fruits also contain:

Iron
Zinc
Phosphorus
Vitamins C and K

Enjoy kiwis daily as a snack or in smoothies.

Take a vitamin E supplement.

While getting your vitamin E from foods may be the most beneficial, if you’re struggling to do so, consider a supplement. Just make sure to:

Consult your healthcare provider first.
Follow dosing directions carefully.
Take your supplement with food, since it’s fat-soluble.

It’s also important to note that many vitamin E supplements are synthetic. According to the National Institutes of Health (NIH), you’d need about 50% more synthetic vitamin E compared to natural forms to reap the same health benefits.

Synthetic forms begin with a “dl-” prefix, whereas natural vitamin E will be listed as one of the following:

D-alpha tocopherol
D-alpha tocopheryl acetate
D-alpha tocopheryl succinate

Some research suggests that alpha-tocopherol is the most easily absorbed form of vitamin E.

Apply vitamin E oil to your hair.

Another way to use vitamin E for hair growth and health is using a topical oil. Always make sure your vitamin E oil is diluted beforehand.

In its pure form, vitamin E oil is extremely thick and concentrated and can cause skin irritation. So, most oils on the market feature a blend of vitamin E and a carrier oil, such as olive or jojoba.

Blending with carrier oil also keeps vitamin E from oxidizing too quickly. For convenience, look for pre-diluted products and:

Massage into your scalp.
Use a wide-tooth comb to distribute it evenly.
Leave the oil in your hair for at least 15 minutes.
Wash it out with your regular shampoo. Conditioner may be optional.

Try other vitamin E rich hair products.

There are also a number of vitamin-E-fortified shampoos and conditioners on the market. You can use these products the same way you use other hair products.

Follow the instructions on the label carefully, as these products may be too moisturizing for some people to use daily. Always let vitamin E-enriched shampoo and conditioner sit for a few minutes before rinsing to better penetrate your hair and scalp.

Can you get too much vitamin E?

If you’re going the supplement route, keep in mind that more is not always better. It is possible to take too much vitamin E. Studies have linked high doses of this nutrient to:

Diarrhea
Nausea
Fatigue
Stomach cramps
Blurred vision
Headaches
Bleeding
Bruising
Rashes
An increased risk of prostate cancer in men

According to the National Institutes of Health, adults only need 15 mgs (22.4 IU) of vitamin E daily.

So, talk to your healthcare provider before starting vitamin E supplements. Consider starting with an increase in vitamin-E-rich foods and topical treatments for your hair and scalp.

Vitamin E is vital for many bodily processes and can be extremely beneficial if you’re struggling with hair loss, breakage, and/or frizz. For a safe, holistic approach to nourishing your hair, try incorporating nutritious foods, topical vitamin E treatments, fortified hair products, and supplements only when necessary.

References:

Male Androgenetic Alopecia – Endotext – NCBI Bookshelf

Understanding Pattern Hair Loss—Hair Biology Impacted by Genes, Androgens, Prostaglandins and Epigenetic Factors – PMC

Demographics of women with female pattern hair loss and the effectiveness of spironolactone therapy – PMC

The Role of Vitamin E in Human Health and Some Diseases – PMC

On the Potential Role of the Antioxidant Couple Vitamin E/Selenium Taken by the Oral Route in Skin and Hair Health – PMC

Effects of Tocotrienol Supplementation on Hair Growth in Human Volunteers – PMC

Scalp Condition Impacts Hair Growth and Retention via Oxidative Stress – PMC

The Shampoo pH can Affect the Hair: Myth or Reality? – PMC

Alopecia – StatPearls – NCBI Bookshelf

Diet and hair loss: effects of nutrient deficiency and supplement use – PMC

An update on the role of the sebaceous gland in the pathogenesis of acne – PMC