Vitamin E is one of those ingredients that's been in beauty routines forever. You've probably seen the little capsules people poke open and rub into their hair, or spotted it on a supplement label.
I like vitamin E, but I want to be honest about what we know. It's a real antioxidant, and there's one small study on a specific form of it and hair. That's a long way from the "miracle oil" you'll read about online. Here's what vitamin E is, what the research says, how to use it, and how much is too much.
Index
What is Vitamin E?
Vitamin E is a fat-soluble vitamin, and it's actually a group of compounds called tocopherols and tocotrienols. They're all antioxidants, meaning they help protect your cells from damage caused by free radicals.
Because it's fat-soluble, your body stores vitamin E in your liver and fat tissue, so you don't need a huge amount every day.
The Types of Vitamin E
There are a few different forms:
- Alpha-tocopherol is the most active form in people, the most studied, and the one most often used in supplements.
- Beta, gamma and delta-tocopherol show up in different foods and play a smaller role.
- Tocotrienols are less well known, but they're the form used in the hair study I mention below.
Vitamin E's Role in Our Body
Vitamin E does more than fight free radicals. It's involved in immune function, skin health and how your cells communicate. It's a nutrient your whole body uses, hair included.
Why is Vitamin E Good for Hair?
The main reason vitamin E is so popular in hair care is that it's an antioxidant. Your hair deals with a lot every day, from sun and pollution to heat styling, and all of that contributes to damage over time. Antioxidants are part of how your body handles that kind of stress.
Vitamin E oil is also popular as a hair and scalp oil, and like a lot of oils, it can leave dry hair feeling softer and looking shinier.
Beyond that, you'll read claims that it boosts circulation, stops breakage and grows hair. I wouldn't count on any of those. The research just isn't there.
Vitamin E for Hair Loss: What We Know
Here's the study people point to. In a 2010 study of 38 people with hair loss, the group that took tocotrienol capsules for eight months had more hair at the end than the group that took a placebo.
It's an interesting result, but it was a small study, it used tocotrienols specifically (not the vitamin E most supplements contain), and it hasn't been widely repeated. So I'd call vitamin E "promising," not "proven," for hair loss. It's definitely not a cure.
Does Vitamin E Stop Hair Fall?
There isn't enough evidence to say it does. Hair fall has a lot of possible causes, including genetics, hormones, stress and nutrient deficiencies, and a dermatologist is the best person to figure out which one is behind yours.
Getting enough vitamin E through a balanced diet is a good idea for your overall health. Just don't expect it to fix shedding on its own.
How to Use Vitamin E for Hair
There are a few ways to get vitamin E into your routine.
1. Eat Vitamin E-Rich Foods
Food is the easiest place to start, and most people get enough this way. Good sources include:
- Nuts and seeds, like almonds, sunflower seeds and hazelnuts
- Vegetable oils, like sunflower, almond and wheat germ oil
- Leafy greens, like spinach, kale and Swiss chard
- Avocados
2. Use Vitamin E Oil on Your Hair
If you want to try vitamin E oil, mix it with a carrier oil like coconut or jojoba oil and work it through your scalp and lengths. Wash it out after. Do a patch test first, because some people react to it.
And for everyday care, a good shampoo, conditioner and weekly hair mask are the easiest way to keep hair feeling soft and hydrated.
3. Vitamin E Supplements
If your diet falls short, a supplement is another option. Just be careful with it:
- Talk to your doctor first, especially if you take any medication.
- Stick to the recommended amount. More vitamin E isn't better, and high doses can be risky (more on that below).
Combining Vitamin E with Other Ingredients
If you're making your own hair oil, these are popular pairings:
- Jojoba oil is light and close to your scalp's natural oils, so it's an easy carrier.
- Aloe vera feels soothing on the scalp and adds a hydrating feel to hair.
- Tea tree oil is known for its antimicrobial properties, which is why people use it for an itchy scalp. It needs to be diluted, and if you have real dandruff, a proper dandruff shampoo is the better first step.
Whatever you mix, start with a small batch and patch test, especially if your skin or scalp is sensitive.
Are There Any Side Effects of Using Vitamin E for Hair?
On your skin, vitamin E oil can cause irritation or an allergic reaction in some people, so always patch test first.
Supplements are where I'd be more careful. According to the National Institutes of Health, high doses of vitamin E can increase the risk of bleeding, and vitamin E can interact with blood thinners. If you take any medication, check with your doctor before taking vitamin E.
How Much Vitamin E Per Day Is Safe?
According to the National Institutes of Health, adults need 15 mg of vitamin E a day. Most people can get that from food.
The upper limit for adults from supplements is 1,000 mg a day. Going over that can cause problems, so stick to what your doctor recommends.
Goldie Locks Hair Supplements
If you'd like a hair-focused supplement, Goldie Locks Hair Supplements include vitamin E along with other vitamins and minerals, collagen and herbs. The serving is four capsules a day, and our customers love making them part of their daily routine.
Final Thoughts
Vitamin E is a real antioxidant your body needs, and there's some early, interesting research on one form of it and hair. But it's not a miracle, and I'd be careful with anyone who says it is.
Get it from food first, enjoy vitamin E oil as a nice addition to your routine if you like, and talk to your doctor before taking a supplement, especially if you take blood thinners. And if you're dealing with real hair loss, start with a dermatologist.