If your hair is dry, brittle, or not growing as it should, your diet—and more specifically, your vitamin A intake—might be part of the problem. While often overlooked in mainstream hair care tips, vitamin A plays a crucial behind-the-scenes role in supporting a healthy scalp and promoting strong, resilient strands. But getting the right amount is key: both deficiency and excess can negatively affect hair health.
To better understand the delicate link between vitamin A and hair, we spoke with dermatologists about how this nutrient works and how to incorporate it safely into your hair care steps.
What Vitamin A Does for Your Hair
“Vitamin A is basically the behind-the-scenes stylist for your scalp,” explains Dr. Chytra V Anand, dermatologist and founder of Kosmoderma Skin & Hair Clinics. It helps the scalp produce sebum, the natural oil that keeps both your scalp and hair hydrated and healthy.
Vitamin A also aids in follicular function and cell renewal—key components in the hair growth process. Without enough of it, the scalp can become dry and flaky, setting the stage for weakened follicles and stunted growth.
“Retinoic acid, the active form of vitamin A, plays a direct role in regulating the hair growth cycle,” adds Dr. Sonali Kohli, senior consultant dermatologist at Sir HN Reliance Foundation Hospital. “It supports follicle stem cell function, wound healing, and even melanocyte activity, which impacts hair pigmentation.”
Can It Help with Hair Growth?
Yes—but not in the way many expect. “Adequate vitamin A levels help hair follicles transition smoothly through their growth, rest, and renewal phases,” says Dr. Kohli. In other words, vitamin A doesn’t spark instant growth but creates the right environment for consistent, healthy hair cycles.
Dr. Anand puts it succinctly: “A healthy scalp equals a happy hair cycle.”
How to Use Vitamin A: Diet vs. Topical Products
Both internal and topical sources of vitamin A can benefit your hair—but in different ways.
“Dietary vitamin A is foundational,” says Dr. Anand. Foods rich in the nutrient, like carrots, spinach, egg yolks, and mangoes, support the follicles from within. Topical products like retinoid-based scalp serums are better suited for treating issues like flakiness or congestion, according to Dr. Meghna Mour, co-founder and chief dermatologist at Skuccii Supercliniq.
However, experts caution against overuse. “Too much topical vitamin A can irritate the scalp,” says Dr. Anand. “Always consult your doctor before adding it to your routine.”
The Dangers of Too Much Vitamin A
Since vitamin A is fat-soluble, excess amounts accumulate in the body instead of being excreted. This buildup can have adverse effects.
“Too much vitamin A can actually trigger hair shedding,” warns Dr. Mour. The condition, called telogen effluvium, occurs when many hair strands shift prematurely into the shedding phase.
Adults should not exceed 3,000 mcg (10,000 IU) of vitamin A per day. Going beyond that can lead to dry skin, brittle nails, liver strain—and yes, hair loss.
Best Food Sources for Hair-Friendly Vitamin A
Plant-based sources:
Sweet potatoes
Carrots
Pumpkin
Spinach
Red bell peppers
Animal-based sources:
Egg yolks
Dairy products
Oily fish like salmon
Liver (in moderation)
“Beta-carotene from plant-based sources is the safest form, as the body converts only what it needs,” says Dr. Anand. For better absorption, Dr. Mour recommends pairing these foods with healthy fats like olive oil, avocado, or ghee.
Signs of a Deficiency
Low vitamin A intake doesn’t go unnoticed by your hair. “It may become dry, brittle, and more prone to snapping,” says Dr. Kohli. A deficiency can also cause follicular hyperkeratosis—small, rough bumps around hair follicles—and overall thinning or breakage.
Should You Try Vitamin A Scalp Products?
Topical treatments can be helpful, but only when combined with a balanced diet. “Nutrition is the first wave of improvement in the health of hair,” says Dr. Mour. Without that foundation, serums and retinoids won’t make much of a difference.
The Bottom Line
When it comes to hair health advice, more isn’t better. Whether consumed through food or applied topically, vitamin A must be balanced to benefit your hair. Support your follicles with a nutrient-rich diet, be cautious with supplements, and always consult a healthcare provider before trying new products.
Because healthy hair starts beneath the surface.
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