Hair loss can be a frustrating and emotionally distressing condition for many. While it’s normal to lose a certain amount of hair every day, excessive shedding can indicate underlying issues. While genetics and hormonal imbalances are common factors, diet plays a significant role. Poor eating habits, nutrient deficiencies, and an imbalanced diet can contribute to hair thinning and even accelerated hair loss. Understanding the connection between your diet and your hair health is essential to managing this condition.
The Link Between Diet and Hair Health
Excessive hair fall is often linked to poor eating habits. A lack of essential nutrients, a diet high in processed foods, or the overconsumption of certain ingredients can contribute to thinning hair and hair loss. Hair loss doesn’t always occur overnight.
Hair loss can result from a variety of causes, and one of the significant contributors is diet. Hair is primarily made up of keratin, a type of protein. When your diet lacks sufficient protein, your body may prioritise other functions over hair growth, leading to thinning hair or hair loss.
Essential Nutrients for Hair Health
Several nutrients play a vital role in maintaining healthy hair. Deficiencies in these nutrients can lead to hair loss and other hair-related problems.
Protein
Hair is primarily made up of keratin, a protein. Adequate protein intake is crucial for hair growth and strength. Include lean meats, eggs, beans, and legumes in your diet to ensure sufficient protein consumption.
Read also: How digestive health affects weight loss
Iron
Iron is essential for healthy hair, as it helps oxygen circulate to the hair follicles. A lack of iron can cause hair thinning, as well as general weakness and fatigue. Leafy greens like spinach, beans, lentils, and iron-fortified cereals can help boost iron levels. Iron deficiency is the most common nutrient deficiency in the world and can cause hair loss. This condition is related to a type of hair loss known as telogen effluvium (TE), a type of hair loss characterized by a disruption in the normal hair growth cycle. This leads to excessive hair shedding and hair loss. Researchers are still studying how iron deficiency causes hair loss, but it appears to disrupt hair growth by diverting iron stores in the hair follicle to other areas of the body. Some studies have shown that people with hair loss tend to have lower iron levels in their blood and hair compared with people who don’t have hair loss. Iron is essential for healthy hair as it helps red blood cells to deliver oxygen to the scalp and hair follicles. A lack of iron in the body can cause anemia, which can lead to dry and brittle hair, or even hair loss. Consequently, a doctor may recommend an iron supplement in cases of low iron levels.
Omega-3 Fatty Acids
Omega-3 fatty acids, found in fatty fish like salmon, chia seeds, and walnuts, are crucial for maintaining healthy hair follicles. They nourish the scalp and help to prevent dryness and flakiness. Incorporate sources of healthy fats, such as avocados, nuts, and seeds, into your diet. Essential fatty acids, especially omega-3s, play a key role in the health of your skin, hair, and nails. You should eat some of these foods, which are rich in omega-3, every day: Salmon, tuna, mackerel, and other fatty fish Flaxseed oil, Flaxseeds, chia seeds, canola oil Walnuts Soy beans, tofu and cruciferous Cruciferous vegetables (broccoli, cauliflower, Brussels sprouts).
Vitamins
Biotin, a B-vitamin, is essential for strong hair. Vitamin C is a powerful antioxidant that helps protect hair follicles from oxidative stress and supports the production of collagen, a protein essential for hair health. Vitamin D plays an important role in hair growth and the health of your hair follicles. Research has shown that vitamin D levels are lower in people with hair loss conditions, including female pattern hair loss and an autoimmune skin disease called alopecia areata. Research has shown that taking vitamin D supplements promoted hair regrowth in some people with hair loss related to vitamin D deficiency. A 2020 study that included 109 people found that those with hair loss had significantly lower blood levels of vitamin D than people without hair loss. In fact, nearly 80% of the people with hair loss had low vitamin D levels. Iron deficiency was common among those with hair loss as well. These findings led the researchers to recommend that all people with diffuse hair loss be tested for low vitamin D and iron levels.
Vitamins B6, B12, and folic acid are also important to your hair. Vegetarians and vegans often don't get enough of them. Foods with B6 include bananas, potatoes (both white and sweet), and spinach. Major sources of B12 include meat, poultry, fish, and dairy products. You can get folic acid with plenty of fresh fruits and vegetables, especially citrus fruits and tomatoes. Whole-grain and fortified-grain products, beans, and lentils also have it. Because trace minerals like iron, magnesium, zinc, and biotin also affect hair, it's a good idea to take a daily multivitamin. The National Library of Medicine says studies have reported associations between nutritional deficiencies and chronic Telogen Effluvium (TE), androgenetic alopecia (AGA), and alopecia areata. Taking adequate vitamins and minerals can help prevent and manage hair loss, and many women can cover all their nutritional needs with a healthy, balanced diet. A variety of vitamins and minerals can play a role in new hair growth, as well as strengthen your immune system (vital for healthy hair). According to Harvard Health, vitamins and minerals such as these can contribute to hair health: Vitamin A Vitamin C Vitamin B7 (biotin) Vitamin B9 (folate) Vitamin B2 (riboflavin) Vitamin B3 (niacin) Vitamin B12 Vitamin D Vitamin E Zinc Iron Selenium.
Zinc
Zinc is a mineral that plays important roles in immune function, protein synthesis, cellular division, and more. It’s necessary for hair follicle function and helps protect against hair follicle shrinkage and slowed growth. It also helps promote hair follicle recovery. Zinc deficiency can cause hair loss, and studies show that people with certain hair loss conditions tend to have lower zinc levels than people without hair loss. Those conditions include: alopecia areata male pattern hair loss female pattern hair loss telogen effluvium (TE). Zinc is also important for healthy hair growth. It acts as a cofactor in numerous enzymatic reactions involved in tissue growth and maintenance, including that of the hair follicles. Low zinc levels can lead to thinning and shedding of hair. Doctors may suggest a zinc supplement if patients are deficient in this mineral.
Read also: Dietary Habits of Whip-poor-wills
Other Nutrients
In addition to the vitamins and minerals listed above, research has found that deficiencies in the following nutrients are associated with hair loss: copper biotin vitamin B12 folate riboflavin.
Foods to Avoid for Healthy Hair
Foods that cause hair loss include those high in sugar, refined carbs, unhealthy fats, and processed ingredients. Avoiding foods that contribute to hair thinning, such as those high in processed sugars, fats, and artificial ingredients, can make a significant difference in the health of your hair.
Sugary and Refined Carbohydrates
A diet high in sugar and refined carbohydrates can cause spikes in insulin levels and inflammation in the body. This can disrupt the hair growth cycle and contribute to hair loss. The worst foods for hair loss include processed sugars, fast food, refined carbohydrates, and foods high in unhealthy fats.
Unhealthy Fats
Fast food and processed snacks, high in unhealthy fats, not only contribute to weight gain but can also impair hair health. The excess oil from fatty foods can affect the scalp, clogging hair follicles and hindering hair growth. Fatty foods, such as fried chicken and French fries, contain high levels of saturated fats that cannot be absorbed by the body. These fats then clog the follicles and block essential nutrients from entering into them. Additionally, fatty foods may contain chemicals which also disrupt regular supplies of nutrients and contribute to serious scalp issues.
Processed Foods
Certain foods, such as processed and fast food, foods high in sugar, and deep-fried foods can contribute to hair loss.
Read also: The Hoxsey Diet
Acidic Foods
Highly acidic foods, such as pickles and vinegar-based sauces, create an overly acidic environment in the body. When this happens, the acid begins to break down healthy cells which can lead to weakness and thinning in the follicles. In addition to damaging scalp cells, acidic foods can deplete essential vitamins in the body that protect follicles from damage and breakage.
The Impact of Acidity and Toxins on Hair Health
Acidity and toxins can have a significant impact on overall hair health and can contribute to hair loss. The natural balance of pH in your scalp and hair follicles is slightly acidic, generally between 4.5 - 5. As this acidic solution helps protect the scalp against bacteria, viruses, and fungi, extreme levels of acidity (when the pH is lower than normal) can lead to inflammation, dryness and itching. This, in turn, may disrupt the hair follicles and cause them to go dormant or inactive for extended periods of time.
Toxins are another major contributor to increased acidity in the scalp and hair loss. Noxious substances like heavy metals, pollutants, industrial dyes, artificial preservatives and flavoring, drugs (both prescription and non-prescription), alcohol, and caffeine can become concentrated in the sebum (oil produced by scalp glands) causing a build up over time that results in abnormal levels of acidity leading to an unhealthy scalp environment.
There is some debate about whether certain acidic foods may actually be beneficial to the hair by helping with protein synthesis and balancing out the alkaline or acidic levels of our bodies. While it is important to maintain a healthy balance of nutrient-rich acidic foods such as lemons, tomatoes, apples, citric fruits and salicylic acid-rich vegetables like spinach or kale; your intake should likely be limited to avoid excessive acidity levels that could lead to poor hair health or thinning.
Finally, reducing toxin exposure is also an effective way of maintaining a healthy scalp environment that promotes strong hair growth. Avoiding exposure to environmental toxins like smoke or pollution will help reduce the amount of toxins building up on the scalp. Additionally, focusing on eating organic produce whenever possible will reduce your body’s toxic burden significantly over time as well as reduce exposure to pesticides or other harmful chemicals that can increase inflammation around the hair follicles.
The Effects of Unhealthy Diets
The effects of an unhealthy diet on hair loss can be dramatic and long-lasting. Both deficiencies in nutrients as well as excessive intake of certain foods pose a risk to hair health. Too many processed foods, particularly those sugary and/or fatty can lead to nutrient deficiencies that affect the scalp’s ability to produce proteins necessary for hair growth. The body also needs adequate amounts of vitamins, minerals and fatty acids found in natural foods to keep the scalp nourished and healthy, making it harder for the hair follicles to become damaged or dormant.
Other Dietary Considerations
Calorie Restriction
Calorie restriction affects the energy supply to the hair follicle, which can lead to hair loss. Studies have shown that very low calorie diets can result in hair loss in some people. A very low calorie intake and protein restriction can negatively affect health in many other ways, too. That’s why it’s essential to fuel your body with enough calories and include protein-rich foods in your diet to ensure your body is getting the nutrients it needs.
Rapid Weight Loss
When people lose a significant amount of weight, they may experience hair loss. However, people tend to experience this in extreme situations, such as after bariatric surgery, or after following an extreme diet that didn’t provide adequate calories or nutrients. Research has shown that the rapid weight loss often experienced among people following very low calorie, restrictive diets may also lead to hair loss.
Supplements and Hair Loss
Consuming some nutrients in supplement form may help your hair stay healthy and grow at an optimal rate. However, taking other kinds of supplements can have the opposite effect. In fact, some supplements are associated with hair loss. If you don’t have a nutrient deficiency, taking high doses of certain nutritional supplements can harm your hair. These supplements include: selenium vitamin E vitamin A.
Excessive nutrient intake from food may lead to hair loss as well. What’s concerning is that many supplements that claim to boost hair growth contain high amounts of nutrients that may lead to hair loss if you consume too much of them. Other dietary supplements, including herbal supplements, may likewise lead to hair loss, especially at high dosages. That’s why it’s essential to speak with a trusted healthcare professional before you start taking supplements.
Other Factors Affecting Hair Loss
Other factors may also be associated with an increased risk of hair loss, according to research. These include: smoking drinking stress lack of sleep. A 2013 study including 92 male identical twins found that smoking, consuming more than four alcoholic drinks per week, increased caffeine consumption, and increased stress duration were linked to hair loss. Interestingly, the study found that complete abstinence from alcohol and increased exercise duration were also associated with hair loss. Research has also shown that poor sleep quality is a risk factor for alopecia areata.
If you want to limit the other factors that may cause hair loss, consider avoiding smoking, limiting your alcohol intake, getting optimal sleep, and managing your stress levels. In combination with a nutritious diet, these actions may help keep your hair healthy and reduce your risk of hair loss.
Natural Foods that Promote Hair Health
Eating a healthy, balanced diet that includes natural foods provides essential nutrients to the body and keeps hair strong and healthy. Natural foods are known to help improve the overall health of the follicles, providing them with necessary minerals, vitamins, proteins and fatty acids. Foods like fruits and vegetables, nuts, whole grains and lean proteins have all been linked to improved hair health.
Fruits and vegetables in particular are known for their ability to improve hair health. Dark leafy greens like spinach, kale and Swiss chard are full of iron and vitamin C, two essential vitamins needed for healthy hair growth and maintenance. Colorful fruits such as oranges, kiwi and bananas are high in vitamin C as well as other important dietary fibers. Berries contain potent antioxidants that help boost scalp circulation, which is important in the growth of strong healthy hair. Adding these types of food to your diet can ensure hair follicles are receiving their daily dose of vital nutrients for optimal growth.
Nuts such as almonds, walnuts and peanuts are also highly beneficial for hair health as they provide our bodies with fatty acids like omega-3s or monounsaturated fats that can be used to create cell membranes found within hair strands. These fatty acids are especially helpful in restoring moisture back into dry brittle strands, improving softness and shine while strengthening against breakage.
Whole grains are another source of essential vitamins needed for maintaining healthy hair. Oats provide enough dietary fiber needed for normalizing hormones associated with shedding; quinoa is one of the few plant proteins available that contains all nine essential amino acids; barley is rich enough in selenium for reducing inflammation related scalp conditions; topped off with rye which improves blood circulation throughout the scalp optimizing nutrient delivery to the follicles promoting strong growth patterns.
Diet and Gut Health
Not only is a pro-inflammatory diet bad for your hair, it’s bad for your gut. Quite simply, a healthy gut supports healthy hair growth. Any disruption in nutrient absorption can result in noticeable changes in hair texture, growth rate, and overall scalp health. Indeed, nutrient absorption, hormone regulation, and inflammation control are all critical for promoting a thriving environment for hair follicles. The imbalance of gut microbiota can disrupt that harmony, compromising your body’s natural ability to nourish and sustain healthy hair growth.
Diets That Help Hair Health
On the flip side, there are certain diets that can promote hair health. One such diet is the anti-inflammatory diet, similar to a Mediterranean diet. Vitamins and minerals derived from food play a vital role in the hair follicle growth cycle and cellular turnover. However, a diet lacking in necessary nutrients may lead to hair loss, including deficiencies in: Vitamins B12 and D Biotin Riboflavin Iron Protein That’s why it’s important to consume a balanced diet rich in these vitamins and minerals to promote hair growth, especially when your hair loss is due to poor nutrition.
Foods that fight inflammation include: Tomatoes Olive oil Green leafy vegetables (spinach, collard greens, kale) Nuts (almonds and walnuts) Fatty fish (salmon, mackerel, sardines, tuna) Fruits (strawberries, blueberries, oranges, cherries) Green tea Dark chocolate Whole grains
Maintaining Healthy Hair Growth With Supplementation
Taking the right vitamins and supplements consistently can significantly support your body in maintaining healthy hair growth. The nutrients essential for hair development are also required by other areas of your body. When these vital nutrients are deficient, the body prioritizes vital organs, which can lead to hair suffering the consequences. This is why we recommend that nearly all of our patients use a hair loss supplement that provides extra support. However, hair loss in women is multifaceted, which is why we advise patients to choose a supplement that addresses not only nutritional gaps but also other contributing factors such as stress, genetics, inflammation, hormone imbalances, and scalp or follicular health.
The Role of Physicians
Patients presenting with hair loss should be screened by medical history, dietary history and physical exam for risk factors for nutrient deficiency. If warranted, laboratory studies may be performed. In patients with no risk factors, further laboratory evaluation searching for nutritional deficiencies is not warranted. For patients with nutritional deficiencies, it is clear that those deficiencies should be corrected. Further research is required to determine whether any benefit exists for nutrient supplementation in the absence of documented deficiency. Patients with hair loss often inquire whether nutritional supplements can help restore hair growth or prevent further hair loss. In fact, many will start dietary supplements without consultation in the hope that the supplements will help. The unregulated supplement industry also capitalizes on this population’s vulnerability. Physicians must be prepared to answer these questions. One point to emphasize is that such supplements are not without risks. In the absence of deficiency, supplementation may actually prove harmful to hair. Over-supplementation of certain nutrients, including selenium, Vitamin A, and Vitamin E, has actually been linked to hair loss. Physicians must counsel their patients on the lack of research supporting these products. Since supplements are not regulated by the FDA, it is up to the physician and the consumer to review the efficacy and safety of supplements. Equally important is a discussion of the potential toxicity of some of these supplements.