For 11 years, from 20 years old, I followed a vegetarian diet, mainly for ethical reasons but also believing it was a healthy choice for my body. However, I didn’t realise how my genetic makeup made this diet less optimal for me. 

Many essential vitamins, especially in their active forms, are found in animal products, and my body struggled to convert plant-based nutrients into the forms I needed. Only after diving into my genetic profile in my early 30s, and understanding how certain SNPs affected my nutrient absorption did I start to address the gaps in my diet, and from that day, my health went from strength to strength. 

You can hear more about my story in this episode of The Autoimmune RESET podcast, Natural Therapies for Alopecia Areata.

Theses nutrients are especially relevant for those dealing with autoimmune conditions like alopecia, where nutrient imbalances can exacerbate hair loss.

Genetics play a key role in how we process certain nutrients, particularly those that support hair growth and scalp health.

In this article, I will explore five critical nutrients for alopecia—vitamin A, folate, omega-3s, vitamin D, and vitamin B12—and why your genetics may mean you need the active forms of these nutrients to promote healthier hair.

What is the root cause of alopecia?

Alopecia, an autoimmune condition that affects hair growth, is often linked to nutrient deficiencies. If you have this condition, understanding your unique genetic makeup can be crucial to ensuring that your body is absorbing and utilising the right nutrients effectively. 

Genetic variations, known as single nucleotide polymorphisms (SNPs), can impact how your body processes certain vitamins, making it necessary for some people to consume the active forms of these nutrients. Over time, the diet I was following didn’t provide enough of these nutrients, so I became deficient in them, which led to chronic fatigue and hair loss. 

You can also become deficient in these vitamins if you gut health is impaired, you can read more about this in my other article, “What is the link between parasites, histamine and alopecia?“

I also recently shared a Hair Growth Essentials series in my free group, The Autoimmune Forum; you can join us here.

Vitamin deficiencies linked to alopecia

Vitamin A 

Firstly let’s talk about vitamin A. Vitamin A is essential for the growth and repair of skin cells, including the scalp. It also supports the production of sebum, which keeps your hair hydrated. 

However, certain SNPs, like those in the BCMO1 gene, can reduce your body’s ability to convert beta-carotene from plant foods into active vitamin A (retinol). If you have this genetic variation, you might need to focus on animal-based sources of retinol, such as liver, eggs, and dairy, or consider supplements that provide vitamin A in its active form. 

A common sign of vitamin A deficiency is the appearance of small, red or rough bumps on the back of the arms, a condition known as keratosis pilaris. These bumps occur when hair follicles become clogged with keratin, a protein in the skin, leading to a rough, sandpaper-like texture. 

Vitamin A plays a critical role in maintaining healthy skin by supporting the production and shedding of skin cells. When levels are low, the natural process of cell turnover is disrupted, which can cause keratin to build up and form these bumps. If you have alopecia, addressing vitamin A levels can help improve both skin and hair health.

You can learn about your own genetics through genetic testing. At The Autoimmunity Nutritionist clinic, we offer Genetic Profiling, which you will learn more about here.

Folate

Another critical nutrient is folate, which plays a key role in cell division and growth, processes that are critical for hair health. Folate deficiencies are often linked to hair thinning and loss. However, not everyone can efficiently convert folic acid (the synthetic form found in many supplements and fortified foods) into its active form, 5-methyltetrahydrofolate (5-MTHF), due to SNPs in the MTHFR gene. 

The MTHFR gene provides instructions for making an enzyme called methylenetetrahydrofolate reductase, which plays a crucial role in processing folate. Variants in the MTHFR gene can potentially lead to issues like elevated homocysteine levels and increased risk of nutrient deficiencies. Those with MTHFR mutations should opt for supplements containing 5-MTHF rather than folic acid to ensure optimal folate levels.

Omega-3

Next is omega-3s, which are anti-inflammatory and help nourish hair follicles, promoting healthy hair growth. However, those with certain SNPs in the FADS1 and FADS2 genes may have a reduced ability to convert plant-based omega-3s (ALA) into their active forms (EPA and DHA). 

EPA has strong anti-inflammatory properties, which help reduce inflammation in the body, making it beneficial for autoimmune conditions like alopecia. DHA is crucial for brain health, supporting cognitive function and promoting the development and maintenance of the nervous system. Both EPA and DHA play key roles in overall health, including supporting heart health, reducing inflammation, and promoting healthy skin and hair. If you have these variations, you may benefit from consuming more EPA and DHA directly from oily fish or high-quality fish oil supplements.

Vitamin D

Then there is vitamin D, which is deficient and common in people with autoimmune conditions, including alopecia, and is linked to hair loss. Genetic variations in the VDR gene (Vitamin D receptor) can affect how efficiently your body uses vitamin D. 

Think of the vitamin D receptor (VDR) gene like the speakers in a music system. When your body produces or absorbs vitamin D, it’s like the music being played—without the right speakers, you won’t hear it clearly. If you have certain genetic variations in the VDR gene, it’s like having faulty or low-quality speakers; even if there’s plenty of music (vitamin D) available, your body can’t “hear” or use it properly. This means you may need more vitamin D or better ‘speakers’ (supporting nutrients or higher doses) to get the full benefits. This means some people may need higher doses of vitamin D to maintain optimal levels. Getting your vitamin D levels tested and adjusting your intake based on your genetics can be an important part of your alopecia management strategy.

Vitamin B12

And lastly, vitamin B12 is crucial for cell growth and energy production, both of which affect hair growth. People with SNPs in the TCN2 gene may have trouble transporting B12 into their cells, even if they consume enough through their diet. In this case, the active form of B12, known as methylcobalamin or adenosylcobalamin, may be more effective than the synthetic form, cyanocobalamin.

Even more concerning, cyanocobalamin from sources like spirulina can block B12 receptors, making it harder for your body to absorb the more beneficial active forms of B12. When I was vegetarian, I had a lot of spirulina as a protein source but didn’t realise that this might be impacting me negatively based on my genetics.

Supplementing with methylcobalamin is a better option for those with these genetic variations, as the body more readily utilises it. This is especially important for those managing alopecia, as vitamin B12 plays a significant role in maintaining healthy hair follicles and preventing further hair loss.

Signs of vitamin B12 deficiency can include fatigue, weakness, difficulty concentrating, and neurological symptoms like tingling in the hands and feet or memory issues. One key indicator is enlarged red blood cells (a condition called megaloblastic anemia), which occur because B12 is needed for proper red blood cell formation. Without enough B12, red blood cells grow larger than normal and are unable to function efficiently, leading to poor oxygen delivery throughout the body. This can result in additional symptoms like shortness of breath and pale skin.

This is one of the first nutrient deficiencies I identified in my early 30s and was the starting point for transforming my health and making dietary decisions that would benefit my body based on my genetics.

And if you are looking for the first step to improve your health for healthy hair growth, you can watch my free workshop, Nutrition Essentials for Healthy Hair Growth here.  

The role of genetic and metabolomic testing

If you’re struggling with alopecia, understanding how your body processes key nutrients could be a crucial part of your recovery. Genetic testing can identify SNPs that affect your ability to convert vitamins into their active forms, while a Metabolomix panel, which I often refer to as the cell health test,  provides insight into your nutrient levels and how well your body is metabolising them. These tests can guide you in making informed decisions about your diet and supplements, helping you address potential deficiencies that may be contributing to hair loss.

As a functional nutrition expert, I offer personalised consultations that include these advanced tests to create a tailored plan for improving your health and supporting healthy regrowth. You can book a free initial consultation with me here if you would like to learn more about my services.

Whether it’s optimising your nutrient intake or identifying specific imbalances, these tools can provide valuable insights into your unique nutritional needs. If you’re interested in discovering how your genetics might be affecting your alopecia, reach out to learn more about how we can work together to uncover and address the root causes.

If you would like to learn more about autoimmune disease, you can listen to my interview with the Institute for Optimum Nutrition on autoimmunity here. You can also download my free guide, The Autoimmunity Recovery Plan, so you can take steps today to improve your health.

VJ Hamilton, BSc, RNT

VJ Hamilton is a Registered Nutritionist (BANT) and an expert in autoimmune disease. VJ combines her knowledge from her medical science degree in Biochemistry & Immunology with Nutritional Therapy to offer a thorough and personalised approach to support her clients based on the most current scientific research. VJ runs a virtual and in-person nutritional therapy and functional medicine practice, The Autoimmunity Nutritionist, specialising in gut skin and immune health.