Leena Watts
A healthy diet can help your hair stay strong and shiny, and even prevent hair loss. Nutrient deficiencies can negatively affect hair growth, and hair follicles are highly sensitive to your nutrient and fuel intake. A diet lacking in calories, protein, vitamins A, C, D, and E, zinc, B vitamins, iron, biotin, and essential fatty acids may slow hair growth or cause hair loss. On the other hand, a diet high in refined sugar or carbs can cause insulin problems, triggering an inflammatory response that causes hair to fall out. Alcohol intake and smoking have also been linked to hair loss.
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What You'll Learn
Nutrient deficiencies
Vitamin deficiencies that can affect hair health include vitamins A, C, D, and E, zinc, B vitamins, iron, biotin, and copper. For example, vitamin A can affect the production of sebum, which helps keep hair healthy. Vitamin C helps promote collagen production, which strengthens hair strands, and also aids in iron absorption, which is necessary for hair growth. B vitamins aid in cellular metabolism and growth, and a deficiency in vitamin B6 may cause hair thinning or hair fall. Zinc deficiency can cause excessive shedding, and restoring adequate levels through diet or supplementation can help normalise follicle cell function and support regrowth.
Essential fatty acids, especially omega-3s, play a key role in maintaining hair health. A very low-calorie diet and protein restriction can also negatively impact hair health and lead to hair loss. Vegetarians and vegans may be at higher risk of certain deficiencies, such as vitamin B12, which is abundant in animal products.
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Alcohol and smoking
Excessive alcohol consumption can negatively impact hair health and cause hair loss. Alcohol is a diuretic, which means it pulls water out of the body through sweating and urination. This can lead to dehydration, making the hair more susceptible to damage. Additionally, heavy drinking can result in nutritional deficiencies, as the body may not be getting enough nutrients to maintain hair health. These deficiencies can include a lack of zinc, copper, or protein, which are essential for healthy hair. According to a 2018 review, chronic alcohol consumption is associated with an increased risk of nutritional deficiencies.
The negative effects of alcohol on hair can be mitigated by drinking in moderation. The Centers for Disease Control and Prevention (CDC) recommend limiting alcohol intake to two standard drinks or fewer for men and one drink or fewer for women per day. It is important to note that the CDC does not advise individuals who do not drink alcohol to start drinking, as drinking less or abstaining is better for hair health and promotes hair growth.
Smoking is also associated with negative consequences for hair health. The nicotine in cigarettes, along with other chemicals, can affect the hair and scalp. Nicotine accumulation in hair follicles and the hair shaft can occur due to ambient tobacco smoke exposure. Smoking can narrow blood vessels and impact blood flow, reducing the oxygen and nutrient supply to the skin and hair. This can lead to hair loss and premature hair greying.
The link between smoking and hair loss has been observed in several studies. One study found that mice exposed to environmental tobacco smoke exhibited hair loss and premature hair greying. Another study specifically explored the relationship between smoking and baldness and found a significant association. However, it is important to note that the effects of smoking on hair loss may not be reversible, as current research does not suggest that hair loss improves after quitting smoking.
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Calorie restriction
Protein-rich foods such as meat, poultry, fish, dairy, eggs, legumes, beans, quinoa, and soy are recommended to support hair health. Hair follicles feed on the body's blood supply, and a diet rich in iron can help to promote healthy hair growth. Dark leafy greens, red meat, chicken, fish, tofu, broccoli, eggs, mussels, and oysters are all good sources of iron.
In addition to protein and iron, other essential nutrients for hair health include vitamins A, C, D, and E, zinc, B vitamins, biotin, and essential fatty acids. A well-balanced diet that includes a variety of nutrient-rich foods can help support healthy hair growth and prevent hair loss due to nutrient deficiencies.
It is important to note that while calorie restriction can impact hair health, other factors such as genetic disorders, medical conditions, and supplement use may also contribute to hair loss. Seeking guidance from a medical professional or licensed nutritionist can help individuals address any dietary deficiencies and improve their hair health.
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Antioxidants
Vitamin C is another powerful antioxidant that may support hair growth. It helps promote collagen production, which can help strengthen hair strands. It also helps the body absorb iron, which is necessary for hair growth. Sweet peppers are an excellent source of vitamin C, with one yellow pepper providing up to 456% of the daily vitamin C needs of females and 380% for males. Berries are another great source of vitamin C and other antioxidants.
Polyphenols are another type of antioxidant that can be found in green tea extracts. Topical applications containing green tea extracts can be beneficial for those dealing with scalp issues or wanting to boost hair growth. Selenium is another antioxidant that has benefits for hair health in addition to its immune system-modulating abilities. It plays a supportive role in antioxidative effects and the maintenance of cellular function involved in hair growth and maintenance. Selenium also has potent anti-inflammatory properties and can help combat scalp inflammation and conditions like dandruff.
Niacinamide, also known as vitamin B3, is another antioxidant that can be found in fish, meat, and whole grains. It enhances the skin barrier, reduces inflammation, and increases the moisture retention of the scalp, which is essential for healthy hair growth. It is also involved in the synthesis of keratin, a major structural protein of the hair shaft.
In addition to dietary sources of antioxidants, there are many antioxidant hair products available, such as shampoos, conditioners, serums, and sprays. These products can help protect the hair from the harmful effects of time and environmental factors, such as oxidation, which can cause hair to become damaged, thin, dull, and fragile.
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Vitamins and minerals
Vitamin A is linked to hair health and can affect the production of sebum, which helps keep hair healthy. Sweet potatoes are a good source of beta-carotene, which the body converts into vitamin A. Avocados are also a great source of vitamin E, which may support hair growth.
Vitamin C is an important antioxidant that may support hair growth. It helps promote collagen production, which can help strengthen hair strands. Sweet peppers and berries are good sources of vitamin C. Vitamin C also helps the body absorb iron, which is necessary for hair growth.
Vitamin D is another nutrient that may be linked to hair loss, although the relationship is not yet clear. Fatty fish are a good source of vitamin D.
B vitamins are also important for hair health. Vegetarians and vegans may not get enough vitamins B6 and B12, which are found in bananas, potatoes, spinach, meat, poultry, fish, and dairy products.
Minerals such as zinc, iron, and magnesium are also necessary for healthy hair. Zinc helps keep the scalp and hair healthy by boosting tissue growth and repair, as well as regulating hormones. Iron is necessary for hair growth and can be found in meat, fish, and plants. However, the iron found in plants has lower bioavailability than that found in animal products.
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Frequently asked questions
Yes, diet can have both short-term and long-term effects on hair health.
Nutrients that help with hair growth include protein, antioxidants, iron, and fatty acids.
Foods that contain these nutrients include fatty fish, sweet potatoes, avocados, flaxseeds, walnuts, salmon, tuna, kale, and Brussels sprouts.
A calorie-restricted diet can cause hair loss as the body diverts important nutrients to vital functions.
Other factors that can affect hair health include age, environment, hair care regimen, smoking, drinking, stress, and lack of sleep.
