When it comes to achieving healthy hair, most of us focus on shampoos, conditioners, and styling products. However, the true foundation of vibrant, strong hair starts with something even more important: nutrition. Just like the rest of your body, your hair needs the right fuel to grow, stay strong, and thrive. Let's explore how simple dietary changes can improve the quality of your hair and scalp health—starting from the inside out!
The Link Between Nutrition and Healthy Hair
The most important part to remember is whole foods give the most nutrients that are easiest for your body to use.
1. Protein: The Building Block of Hair
Proteins should make up 10-25% of your diet depending on age and lifestyle. They provide strength, rate of growth, and diameter of hair. Deficiencies can cause brittleness/fragile hair and hair loss.
Best sources:
Meats like chicken, fish, and real beef
Plant-based proteins such as legumes, seeds, and nuts
Eggs, which are also rich in biotin (a key nutrient for hair health)
Cottage cheese & yogurt
2. Fats: For Scalp Health and Hydration
There are 2 different kinds of fats that matter to hair and scalp health: saturated & polyunsaturated (Omega-3). These fats help keep your hair attached to your scalp, have proper sebum (oil) production, and give your hair hydration. Excess fats in your diet can lead inflammation and overproduction of sebum (oily scalp). Deficiencies can cause hair loss and dry hair.
Best sources:
Fatty fish like salmon, mackerel, and sardines
Rapeseed & olive oil
Chicken
Eggs
3. Vitamins: For Hair Growth and Scalp Health
There are many important vitamins when it comes to your hair & scalp health and each one has a different function. Vitamin C is a major contributor to creating the external external hair that you see. Vitamin D regulates your growth cycle. Folate prevents greying, regulates sebum, and supports your hair follicles. Pantothenic acid (B5) is a major supporting vitamin for multiple functions. Biotin is vital for scalp health. Vitamin A moisturizes and protects your hair.
Best sources:
Vitamin C: citrus fruits, strawberries, bell peppers, and broccoli
Vitamin D: fish, eggs, mushrooms, yeast, & full fat dairy
Folate: eggs, kale, green peas, asparagus, cod
B5: mushrooms, cauliflower, green leafy vegetables, whole grains
Biotin: milk, egg yolk, vegetables, meat, yeast
Vitamin A: Sweet potatoes, carrots, spinach, bell peppers, cantaloupe, and mango
**Important to note: Biotin deficiency is RARE in industrialized countries
4. Iron: Supporting Healthy Hair Follicles
Iron directly influences the strength and rate your hair grows. It is also the number 1 cause for chronic Telogen Effluvium (long-term excessive shedding). An iron deficiency can also make Androgenic Alopecia (genetic/hormonal hair loss) and Alopecia Areata (AA) worse.
Best sources:
Beef
Pork
Poultry
Fish
*Important to note: everyone's "normal" level of iron is different. Some people can experience hair loss with low levels and others at the same level will see none.
5. Zinc: Essential for Hair Growth and Strength
Zinc plays a key role in your hair growth and strength. It is also important for utilizing fats and proteins. This is a common deficiency with diuretics (water pills). This is another key mineral we look at when you are experiencing Telogen Effluvium (excessive shedding), Androgenic Alopecia, and Alopecia Areata.
Best sources:
Any protein
Spinach
Legumes like chickpeas and lentils
Oysters
6. Magnesium: Major Influence on Whole Body Health
Magnesium has 3 very important roles both throughout the body that also directly influence your hair; helps to alleviate inflammation, assists protein utilization, and is the primary element for multiple cell cycles. It is directly & indirectly involved in shedding because of how many steps it influences in your hair cycle.
Best sources:
Pure cacao
Whole grains
Nuts
Legumes
Small Dietary Changes, Big Results
Healthy hair and skin starts with good nutrition. By incorporating nutrient-dense foods into your diet, you can support your hair from the inside out. The key is to maintain a balanced, whole-foods-based diet that includes the vitamins, minerals, and healthy fats that are crucial for hair health.
Start by focusing on the nutrients mentioned above, and try to make small changes to your diet that will nourish your hair and scalp. With a little patience and consistency, these dietary improvements can help promote hair growth, reduce shedding, and give your hair the healthy shine it deserves.
If you need help making small changes that have a BIG impact, I am happy to guide you. I have been on this journey myself. It is not something that is done in 1 week or even in 1 month. However, including even 1 extra whole/fresh food a day from the above can make a difference.
Your Trichologist,
Cali
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