Brenda Khan
A poor diet can cause hair thinning and hair loss. Nutrient deficiencies, such as a lack of zinc, selenium, iron, vitamin C, and protein, can cause hair to stop growing and fall out. Very low-calorie diets or those that restrict certain food groups may cause hair loss. Weight loss can also lead to hair loss, and extreme diets may not provide adequate calories or nutrients, which can negatively affect hair growth. Certain foods, such as simple carbohydrates, refined sugars, and grains, are linked to an increased risk of hair loss. However, a nutritious diet that includes plenty of fruits, vegetables, whole grains, and lean proteins can promote hair health and prevent hair loss.
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What You'll Learn
Nutrient deficiencies
A poor diet can cause hair thinning and hair loss. Nutrient deficiencies can negatively affect hair growth, as hair follicles are highly active and sensitive.
Protein malnutrition can result in hair thinning and hair loss. Since hair is made up of protein, a diet lacking in protein can cause hair loss. Eating too much protein may also lead to hair loss because it can cause a biotin deficiency. Biotin is found in eggs, whole grains, soy, and yeast.
Iron is another important nutrient for hair health. Insufficient iron can disrupt the nutrient supply to hair follicles, stopping the hair growth cycle and causing hair loss. Good sources of iron include dark leafy greens, legumes, beef, poultry, and sardines. Vitamin C is also important, as it helps the body absorb iron. Good sources of vitamin C include citrus fruits, green peppers, and potatoes.
Zinc and selenium are essential trace minerals that must be consumed through food because the body cannot produce them on its own. Not getting enough zinc or selenium can lead to hair loss. Good sources of zinc include pumpkin seeds, oysters, and beef.
Other nutrients that may affect hair loss include vitamin D, vitamin B12, folate, riboflavin, and copper. Essential fatty acids are also important, as not consuming enough can cause hair to break or fall out. Good sources of healthy fats include avocados, fatty fish like salmon and sardines, olive oil, nuts, and seeds.
In addition to nutrient deficiencies, eating too many simple carbohydrates or fish high in mercury could increase the risk of hair loss.
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Micronutrient deficiencies
Zinc, selenium, and iron are essential trace minerals that must be consumed through diet since the body cannot produce them. Selenium deficiencies affect the health of the scalp and hair follicles, and zinc and iron deficiencies are known to cause hair loss. Good sources of zinc include pumpkin seeds, oysters, and beef. Iron can be found in dark leafy greens, legumes, beef, poultry, and sardines.
Protein malnutrition can also result in hair thinning and hair loss. Since hair is made up of protein, not eating enough protein can lead to hair loss. Eating too much protein may also cause hair loss because it can cause a biotin deficiency. Biotin can be found in eggs, whole grains, soy, and yeast.
Vitamin C is another nutrient that affects hair health. Vitamin C helps the body absorb iron, which is needed for hair growth. Good sources of vitamin C include citrus fruits, green peppers, and potatoes.
Other nutrients that may contribute to hair loss include vitamin D, vitamin B12, folate, riboflavin, and copper.
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Weight loss
A 2015 study of 180 women with hair loss found that the most common causes were iron deficiency and psychological stress. Women who experience hair loss are commonly deficient in iron, and it is thought that very low levels of iron can impact hair follicles, disrupting the nutrient supply and causing hair loss. However, it is unclear whether low iron is the cause of hair loss or how the two are connected.
Zinc is another important mineral that creates new cells and helps our bodies process nutrients. A study has shown a link between hair loss and low levels of zinc, but more research is needed. A lack of zinc can also lead to other symptoms such as loss of appetite, weight loss, and tiredness.
Protein malnutrition can also result in hair thinning and hair loss, as amino acids are the building blocks of protein, which is essential for hair growth. When the body does not get enough protein, it prioritises protein-dependent functions like tissue repair, digestion, and hormone production.
Other vitamins and minerals that may contribute to hair loss when lacking include vitamin C, selenium, vitamin B12, riboflavin, folate, and biotin.
It is important to note that diet is not the only factor influencing hair thinning and hair loss. Family history, genetics, stress, and medical conditions may also play a role.
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Vitamins and minerals
Zinc and selenium are essential trace minerals that must be consumed through food as the body cannot produce them on its own. Selenium deficiencies affect the health of the scalp and hair follicles, and zinc deficiencies are known to cause acute and chronic hair loss. Iron is another important mineral for hair growth and health. Lack of iron can lead to anemia, which can cause hair loss. B vitamins play a role in hair follicle health and help in the creation of red blood cells. Vitamin D may help create new red blood cells, and vitamin A is essential for cell growth, which in turn helps hair grow. However, too much vitamin A can cause hair loss. Vitamin C is vital in creating collagen, the protein used to make keratin, the protein that hair is mostly made of.
If you are concerned about hair thinning, it is important to consult a healthcare professional to determine which supplements or dietary changes may be appropriate for you.
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Inflammatory foods
While there are no specific foods that directly cause hair thinning, a poor diet can lead to overall thinning of the hair. A diet lacking essential nutrients or full of unhealthy foods can cause hair thinning.
Inflammation caused by high-sugar diets is associated with hair loss conditions like androgenetic alopecia. Sugary snacks, desserts, and beverages can cause blood sugar spikes, leading to restricted blood flow to the hair follicles. This can also cause insulin resistance, which is linked to hair loss.
Excessive alcohol consumption can lead to dehydration, nutrient depletion, and hormonal imbalances, all of which contribute to hair thinning and loss. Alcohol impacts the absorption of vitamins and minerals that promote hair growth and affects the healthy functioning of the thyroid, which secretes hormones related to hair health.
Diets high in sodium can lead to water retention and electrolyte imbalances, affecting blood flow to the scalp and hair follicles. Choosing low-sodium alternatives and flavoring meals with herbs, spices, and citrus juices can help maintain scalp blood flow and support hair health.
Fatty foods, such as fried chicken and French fries, contain high levels of saturated fats that cannot be absorbed by the body. These increase oil production and free radicals that damage cells necessary for hair growth.
A well-balanced diet with adequate amounts of healthy foods can help reduce hair shedding and promote normal hair growth.
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Frequently asked questions
Yes, a poor diet can cause hair thinning. Diets that are very low in calories or restrict certain food groups can cause hair thinning due to nutrient deficiencies. Nutrient deficiencies can negatively affect hair growth as hair follicles are highly active and sensitive.
Nutrients that may be lacking in a poor diet that can cause hair thinning include biotin, iron, vitamin C, zinc, selenium, protein, vitamin D, vitamin B12, folate, riboflavin, and copper.
Foods that can help prevent hair thinning include eggs, whole grains, soy, yeast, dark leafy greens, legumes, beef, poultry, sardines, pumpkin seeds, oysters, spinach, kale, avocados, fatty fish like salmon, olive oil, nuts, and seeds.
