Hair loss and nutrition: how your habits affect your scalp
Your ultimate guide to prevent hair loss.
Hair loss is a condition also known in more technical terms as Alopecia. Many factors, such as genetics, hormonal dysregulation, hypothyroidism, tension, trauma, and infection cause it. But, most importantly, it can be a result of poor diet choices, nutrient deficiencies, and supplement usage.
Nutritional factors and hair loss
Hair consists of two primary components: the visible hair shaft and the hair follicle, which lies beneath the skin's surface (Hoover et al., 2023). On average, hair grows about 0.35 mm per day, and the scalp naturally sheds around 100 hairs daily, though this number can rise with activities like washing or brushing (Murphrey et al., 2023). Hair growth originates from the follicle, and they are highly active and sensitive, with follicle cells being some of the fastest-dividing cells in the body.
Hair loss is a common issue in dermatology clinics that impacts the quality of life for both men and women. Identifying the underlying causes of hair loss is fundamental for effective treatment.
Having a balanced and consistent diet is important for healthy hair. Sudden weight loss, low-calorie diets, imbalanced eating, obesity, and excessive consumption of vitamin and mineral supplements can all contribute to hair loss. Micronutrients, essential for the hair follicle cycle, play a significant role in alopecia, making dietary supplements, particularly vitamins and minerals, popular for preventing hair loss. Given the prevalence of hair loss today and its effects on individuals' social lives, discovering effective treatments for alopecia is necessary for a large segment of the population. The Mediterranean diet, which is low in saturated fat and animal protein but high in unsaturated fats, fiber, polyphenols, and antioxidants, plays a significant role in hair loss treatment. This diet's nutrients are rich in antioxidant and anti-inflammatory properties, and recent treatment strategies increasingly incorporate polyphenols and unsaturated oils (Gokce et al., 2022).
Nutricosmetics refer to supplements, available as tablets, capsules, powders, or functional foods, that promote beauty by nourishing the body from within. Unlike traditional cosmetics, which are applied topically to affect the skin's surface, nutricosmetics work internally to provide essential vitamins, minerals, and bioactive compounds. These nutrients support the health and appearance of skin, hair, and nails by replenishing vital substances. Key active ingredients in nutricosmetics include antioxidants, collagen, vitamins A, C, and E, minerals like zinc and selenium, and bioactive compounds such as ceramides and hyaluronic acid. Consuming these nutrients daily helps boost the body’s natural processes for maintaining healthy, radiant skin and strong hair and nails (Krzykalska, 2024). Yet, overconsumption of nutritional supplements can potentially lead to hair loss and isn't advisable unless there's a confirmed deficiency. Nutritional elements not only impact hair health directly but also influence skin condition. Some people reduce how often they shampoo due to concerns about losing more hair, but this can result in increased hair loss during subsequent washes, reinforcing their fear of balding and negatively impacting their overall well-being (Rushton, 2002).
What to eat to support hair growth
Having a balanced and nutritious dense diet with sufficient intake of vitamins and minerals is fundamental for preventing and keeping your scalp and locks healthy and glowing.
Let’s see what you should include in your next run at the supermarket:
Eggs: They are a source of protein and biotin, but also vitamins such as zinc and selenium. A lack of protein can cause hair weakness and loss; biotin, instead, is vital to produce keratin.
Berries: They are full of beneficial properties and vitamins like vitamin C, which have great antioxidant properties that produce collagen, help absorb sources of iron from food, and protect hair follicles against damage and pollution.
Spinach: It’s green, so it must be healthy! No, but for real, it is loaded with important nutrients. It’s an amazing plant-based source of iron, but also vitamin A, vitamin C and folate.
Soybeans: Compounds of them promote hair growth because of spermidine, which is essential for growing stronger hair.
Avocados: Other than delicious, they are a source of healthy fats and vitamin E, an important antioxidant that neutralizes free radicals. Try to pair it with something different than chips, though.
Fish: Salmon, herring, and mackerel are great sources of omega-3 fatty acids, but also protein, selenium, vitamin D and B. These are useful for stronger hair and increased hair density.
Nuts and seeds: Not only are they convenient to snack around, but they are also full of vitamin B, vitamin E, zinc, and other essential healthy fats that reduce irritations and inflammation.
Sweet potatoes: According to the U.S. Department of Agriculture, a medium sweet potato contains enough beta carotene to provide up to 160% of your daily vitamin A needs, affecting the production of sebum that keeps hair healthy (2019).
Oysters: If you are feeling a bit fancy, you should indulge in some oysters. They are the best source of zinc, which is important for fighting hair loss.
Conclusion
A balanced and nutrient-rich diet is essential for having healthy hair and preventing hair loss. A good intake of vitamins, minerals, and other nutrients like biotin, omega-3 fatty acids, and antioxidants can strengthen hair follicles, support hair growth, and protect against damage. While genetics and other health conditions can contribute to hair loss, dietary choices play a significant role in managing and potentially reversing this uncomfortable issue. Adding various nutrient-dense foods such as eggs, berries, spinach, and fish, along with a diet rich in healthy fats, can help keep the scalp and hair in great condition. Thus, over-reliance on supplements should be avoided unless medically necessary, as overconsumption can exacerbate hair loss rather than prevent it. So, it is clear that a healthy lifestyle, combined with a well-rounded diet, remains key to sustaining strong and radiant hair.