10 Warning Signs of a Deficiency in Vitamins

3 – Brittle, thinning hair

A long-term issue with brittle or thinning hair may stem from a lack of B vitamins or folic acid (i.e., folate). In most cases, a shortage of the former is the culprit. In a 2018 study, deficiencies of vitamin B12 and folate are both implicated as potential catalysts of clinical hair loss, or alopecia. Many research papers have reported similar findings.

RDI for vitamin B12:

(Adolescents and Adults)

• Males and females age 14 and older: 2.4 mcg
• Pregnant teens and women: 2.6 mcg
• Breastfeeding teens and women: 2.8 mcg

Sources of vitamin B12:

Dairy products, eggs, fortified bread and cereals, meat, poultry, seafood (e.g., clams, haddock, salmon, trout, and tuna.)

RDI for folic acid:

400 mcg; pregnant women: 400 to 800 mcg

Sources of folate:

Beans, fruits (e.g., bananas, lemons, melons), leafy green vegetables (e.g., broccoli, lettuce, and spinach), lentils, and peas.

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