Brenda Khan
A healthy diet can help prevent hair loss and promote hair growth. Nutrient deficiencies, rapid weight loss, and extreme dieting can all contribute to hair loss. Essential fatty acids, vitamins A, C, D, and E, zinc, B vitamins, iron, biotin, protein, and antioxidants are all important for maintaining healthy hair. Fatty fish, such as salmon, sweet potatoes, avocados, and spinach are all great sources of these nutrients. Correcting any deficiencies in these nutrients may help treat hair loss and promote hair growth. Additionally, managing stress, getting optimal sleep, and avoiding smoking and excessive alcohol intake can also help reduce the risk of hair loss.
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What You'll Learn
Consume vitamins A, C, D, and E
Consuming a healthy, balanced diet with the recommended essential nutrients, including vitamins A, C, D, and E, can help support healthy hair growth. A lack of proper nutrients may slow hair growth or cause hair loss.
Vitamin A contributes to hair health by supporting the secretion of sebum, a substance that prevents hair breakage. However, supplementing with too much vitamin A can lead to hair loss. You should aim to meet your vitamin A needs by eating vitamin-A-rich foods like sweet potatoes, spinach, and other dark, leafy greens.
Vitamin C helps promote collagen production, which can help strengthen hair strands. It is also a powerful antioxidant that may protect hair strands against oxidative stress, which has been linked to hair loss. Vitamin C is found in sweet peppers, red peppers, leafy green vegetables, citrus fruits, and berries.
Vitamin D is essential for creating the cells that develop into hair follicles. It may also help improve symptoms of androgenetic alopecia and telogen effluvium. While supplementation with vitamin D may not have direct links with hair growth, having a deficiency may impact hair health. Vitamin D can be obtained from fatty fish, sweet potatoes, and sunlight.
Vitamin E may support hair growth, and avocados are an excellent source of this vitamin.
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Eat foods rich in zinc, iron, and selenium
A healthy diet can help prevent hair loss and promote hair growth. Essential fatty acids, vitamins, and minerals are all vital for maintaining healthy hair. Zinc, iron, and selenium are among the essential nutrients that can help keep your hair strong and prevent hair loss.
Zinc is a mineral that helps your body make proteins, heal wounds, and maintain its immune function. It is commonly found in animal products, but there are also plant-based sources. Zinc-rich foods include oysters, beef, turkey, chicken, shrimp, lobster, crab, dairy products, and certain vegetables like mushrooms, spinach, broccoli, kale, and garlic.
Iron is another crucial mineral for hair health. It helps red blood cells carry oxygen throughout the body, fuelling metabolism and aiding growth and repair. Spinach is an excellent plant-based source of iron, along with other green vegetables. Vitamin C is also important, as it helps the body absorb iron. Sweet peppers and berries are rich in vitamin C.
Selenium is an antioxidant that aids in reproduction and thyroid hormone metabolism. It is commonly found in high-protein foods such as Brazil nuts, fish, eggs, and lean meats. Other good sources of selenium include cottage cheese, bananas, and refined grains like white bread and pasta, which are often fortified with selenium and other minerals.
Incorporating a variety of these foods into your diet can help ensure you are getting sufficient amounts of zinc, iron, and selenium, all of which contribute to healthy hair and can help prevent hair loss.
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Get enough protein
A healthy diet can help your hair stay strong and shiny. Eating enough protein supports hair growth because hair follicles are mostly made of protein. A lack of protein may cause hair loss. According to the American Academy of Dermatology (AAD), after about two to three months of not getting enough protein, a person may start to notice hair loss.
Protein deficiency is incredibly rare in the U.S., even among those who follow vegetarian and vegan diets, according to the U.S. National Library of Medicine. However, it's important to make sure you're getting enough of the nutrient. The 2020-2025 Dietary Guidelines for Americans for adults recommend that adults consume 0.8 grams of protein per kilogram of body weight per day. So a 70kg adult needs to eat 56 grams of protein every day. Depending on body weight, most adults require between 40 to 60 grams of protein per day.
If you're chronically low on protein, adding a protein powder to your meals can help you get enough of the nutrient if food alone isn't cutting it, according to the Cleveland Clinic. This may help reverse symptoms of a deficiency, like hair thinning or loss. One popular supplement is whey protein, which is a type of protein found in milk. It typically comes in the form of powder that you can add to drinks, oatmeal, yogurt, and other dishes.
Eggs are a great source of protein and biotin, two essential nutrients for hair growth. Dairy products are also a fairly rich and convenient source of protein. For vegetarians, we recommend eating egg white omelets, cottage cheese, and Greek yogurt along with high-protein legumes, nuts, and seeds as an easy way to boost protein intake. For strict vegans, we recommend a plant-based diet that includes a variety of high-protein legumes, seeds, nuts, and vegetables.
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Avoid supplements unless deficient
While dietary supplements are often marketed as a solution to hair loss, it is important to understand that they are not always effective and may even be harmful in certain cases.
Firstly, it is worth noting that hair loss can be caused by a variety of factors, including genetic disorders, inflammatory diseases, thyroid issues, anaemia, autoimmune diseases, hormone issues, and environmental stressors such as cigarette smoke and ultraviolet radiation. Therefore, it is important to consult a medical professional to determine the underlying cause of hair loss before considering any form of treatment, including dietary changes or supplements.
Secondly, when it comes to nutritional supplements, it is crucial to understand that they are intended to address specific deficiencies. If your hair loss is not due to a nutritional deficiency, then supplements are unlikely to provide significant benefits. In fact, excessive intake of certain vitamins or minerals, such as vitamin A, selenium, or iron, can lead to increased hair loss or even toxicity.
Thirdly, a well-balanced diet that includes a variety of nutrient-rich foods is typically sufficient to meet the body's nutritional needs and support healthy hair growth. Essential fatty acids, omega-3s, vitamins B6, B12, and folic acid, protein, antioxidants, iron, and vitamins A, C, D, and E are all important for hair health and can be obtained through a healthy diet. For example, fatty fish like salmon, herring, and mackerel are great sources of protein, vitamin D3, and B vitamins, while sweet potatoes are an excellent source of beta-carotene, which the body converts into vitamin A.
Lastly, it is important to be cautious when considering supplements, as they can interact with medications or medical conditions. For instance, biotin (vitamin B7) can interfere with lab tests, including assessments of thyroid function and certain hormone levels. Therefore, it is always advisable to consult a healthcare professional before taking any supplements to ensure they are safe and appropriate for your individual needs.
In summary, while nutritional supplements may be beneficial in cases of specific nutritional deficiencies that contribute to hair loss, they are not a cure-all solution. A healthy, well-rounded diet that includes a variety of nutrient-dense foods is typically the best approach to supporting healthy hair growth and preventing nutrient deficiencies that could lead to hair loss.
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Consume healthy fats
Consuming healthy fats is an important part of maintaining strong and healthy hair. Essential fatty acids, especially omega-3s, play a crucial role in scalp and hair hydration, as well as in the health of your skin and nails. Omega-3 fatty acids are important fats that our bodies cannot produce, so we need to obtain them through our diet.
Fatty fish, such as salmon, herring, sardines, trout, and mackerel, are excellent sources of omega-3 fatty acids. These fish also provide other nutrients that may promote hair growth, including protein, selenium, vitamin D3, and B vitamins. Including fatty fish in your diet regularly is a good idea, even though it is unclear if low vitamin D leads to hair loss.
If you're not a fan of fish, there are plant-based sources of omega-3 fatty acids as well. Pumpkin seeds, chia seeds, flaxseeds, and walnuts are all great options to include in your diet. To get the widest range of nutrients, it is recommended to consume a variety of seeds.
In addition to omega-3 fatty acids, avocados are another great source of healthy fats. They are also an excellent source of vitamin E, which may support hair growth. Vitamin E acts as an antioxidant, helping to prevent oxidative stress and neutralise free radicals, thereby keeping your hair healthy and strong.
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Frequently asked questions
A diet rich in essential fatty acids, vitamins, calcium, protein, antioxidants, iron, and zinc can help prevent hair loss. Consuming a variety of seeds, avocados, fatty fish, spinach, sweet potatoes, citrus fruits, tomatoes, whole grains, beans, and lentils, and dairy products can provide these nutrients.
Vitamins A, C, D, and E, as well as B vitamins like B6, B12, and folic acid, are important for hair health. Vitamin C aids in iron absorption, which is crucial for hair growth.
A nutritious diet with adequate calories and nutrients can support healthy hair growth. Deficiencies in certain nutrients can slow hair growth or cause hair loss. Rapid weight loss or extreme diets that lack sufficient nutrients may contribute to hair loss.
Consuming certain nutrients in supplement form, such as iron, can help support hair health and growth. However, taking supplements without a nutrient deficiency or in high doses can have the opposite effect and contribute to hair loss.
Yes, vegetarian and vegan diets may be risk factors due to lower bioavailability of zinc and iron, respectively. Ensuring adequate nutrient intake through supplementation or diet variations can help mitigate these risks.
