Why Your Scalp is Tender — And How Vitamin D Could Be the Missing Link

If brushing your hair feels more like a punishment than a part of your beauty routine, you might have been told you’re just “tender-headed.” But here’s something you might not know: in some cases, scalp tenderness isn’t just about having a sensitive scalp — it can be your body’s way of signaling a nutrient deficiency.

One surprising culprit? Vitamin D.

Why Vitamin D Matters for Your Scalp

Vitamin D is often called the “sunshine vitamin” because our bodies make it when our skin is exposed to sunlight. While most people know it’s essential for bone health and immunity, it also plays an important role in your skin — and your scalp is skin too.

Vitamin D helps regulate the growth cycle of hair follicles and supports nerve health in the skin. When you’re low on it, you might notice:

• A sore or tender feeling when touching or brushing your scalp

• More shedding than usual

• Hair that feels more fragile or breaks easily

• Dullness or slower growth

How a Deficiency Can Make You Tender-Headed

Your scalp is packed with tiny nerves and blood vessels that feed and protect your hair follicles. Without enough Vitamin D, the skin barrier can weaken and inflammation can increase, making the area more sensitive to touch. This can show up as pain when brushing, pulling your hair into a ponytail, or even just running your fingers through it.

It’s not just about discomfort — chronic inflammation and poor nutrient support can affect your hair’s health and growth over time.

Common Reasons for Low Vitamin D

Even though your body can make Vitamin D from the sun, many people still end up deficient — especially if they:

• Spend most of their time indoors

• Live in areas with long winters or low sunlight (hello, mountain towns)

• Use sunscreen regularly (important for skin health, but limits Vitamin D production)

• Have darker skin tones (more melanin = less Vitamin D production from sunlight)

• Follow a strict vegan diet without fortified foods

What You Can Do About It

If you’re dealing with scalp tenderness and suspect low Vitamin D might be part of the problem, here’s where to start:

1. Get tested. A simple blood test can confirm if you’re deficient.

2. Boost your intake. Depending on your levels, your doctor may recommend supplements or more Vitamin D-rich foods like salmon, sardines, egg yolks, or fortified plant milks. Here's my favortie brand: for adults and one for kids.

3. Get mindful sun exposure. Even 10–15 minutes of direct sunlight a few times a week can help, depending on your skin type and where you live.

4. Support scalp health topically. While you work on your vitamin levels, nourish your scalp with gentle oils and massage to improve circulation and comfort. Want to learn the right way to oil your hair for maximum benefits? Check out my Hair Oiling 101 guide — part of the blog for my soon-to-launch haircare line.

The Bottom Line

Being tender-headed isn’t always “just how you are.” Sometimes, it’s your body whispering (or shouting) that it needs more support. If your scalp has been extra sensitive lately, Vitamin D might be worth looking into.

Healthy hair starts from within — but that doesn’t mean you can’t show your scalp some love along the way.