How Nutrition Relates to Healthy Hair

Hair follicles are among the most active tissues in the body, and they rely on a steady supply of energy and nutrients. When the diet falls short, hair is often one of the first places it shows. That does not mean a supplement is the answer to every hair concern. Here is what the evidence supports.

What hair is made of

Hair is made mostly of a protein called keratin. To build it, follicles need amino acids from dietary protein, along with vitamins and minerals that support cell division. Very low-calorie diets and rapid weight loss are recognized triggers of temporary hair shedding.

Nutrients linked to hair

Protein

Too little protein can lead to hair thinning. Meat, fish, eggs, dairy, beans, lentils, nuts and soy foods are all good sources.

Iron

Iron helps red blood cells carry oxygen. Low iron is a recognized contributor to hair loss, and it is more common in people with heavy periods, during pregnancy and in those who eat little or no meat. Iron is found in meat, seafood, beans, lentils, spinach and fortified cereals.

Zinc

Zinc is involved in protein production and cell growth. Deficiency can cause hair loss, although deficiency is uncommon in people who eat a varied diet. Sources include meat, shellfish, dairy, beans, nuts and whole grains.

Biotin

Biotin deficiency can cause thinning hair, but it is rare. There is little evidence that biotin supplements help hair in people who are not deficient.

More is not better

Hair loss can also be caused by getting too much of certain nutrients, notably vitamin A and selenium. Iron and zinc supplements can be harmful in excess, and iron is dangerous to young children in overdose. For these reasons, supplementing “just in case” is not advised.

A hair-friendly way of eating

• Include a source of protein at each meal.
• Eat a variety of vegetables, fruit, whole grains and legumes.
• Include iron-rich foods, and pair plant sources with vitamin C-rich foods to aid absorption.
• Avoid crash diets.

When to consider testing

If you have ongoing hair shedding together with fatigue, heavy periods, a restricted diet or a digestive condition, ask a doctor whether blood tests are appropriate. If a deficiency is found, your doctor or pharmacist can recommend the right supplement and dose.

A general multivitamin such as our Daily Multivitamin can help fill small dietary gaps, but it is not a hair loss treatment.

Hair care still matters

Good nutrition supports growth at the root; gentle handling protects the length. The two work together.

The bottom line

Eat a varied diet with enough protein and iron, avoid megadoses, and get tested before treating a suspected deficiency. For the care side of the equation, visit our hair care range or browse vitamins and nutrition.

Sources

1. American Academy of Dermatology. Hair loss: Who gets and causes.
2. NIH Office of Dietary Supplements. Iron.
3. NIH Office of Dietary Supplements. Zinc.
4. NIH Office of Dietary Supplements. Biotin.