"You are what you eat" applies to your hair as much as anything else. Hair is the second-fastest growing tissue in your body, requiring significant nutritional resources. Poor diet can lead to hair problems; good nutrition supports healthy growth.
Essential Nutrients for Hair Health
Protein
Hair is primarily made of keratin — a protein. Inadequate protein intake means your body may redirect resources away from non-essential functions like hair growth. This is especially relevant for people on very restrictive diets or those not eating enough.
Good sources: Eggs, fish, lean meat, legumes, nuts, dairy
Iron
Iron deficiency is one of the most common nutritional causes of hair loss, particularly in women. Iron helps red blood cells carry oxygen to follicles. Low iron = struggling follicles.
Good sources: Red meat, spinach, lentils, fortified cereals, tofu
Vitamin D
Vitamin D receptors in hair follicles play a role in hair cycling. Deficiency is increasingly common (especially in the UK) and linked to hair loss.
Good sources: Sunlight exposure, oily fish, fortified foods, supplements
Zinc
Zinc supports hair follicle structure and recovery. Deficiency can cause hair loss and make existing loss worse.
Good sources: Oysters, beef, pumpkin seeds, chickpeas
Omega-3 Fatty Acids
These healthy fats nourish hair and support scalp health. They're not produced by the body, so must come from diet.
Good sources: Fatty fish (salmon, mackerel), walnuts, flaxseeds, chia seeds
Biotin
Often marketed for hair, biotin deficiency does cause hair loss — but deficiency is actually rare. Most people get enough from diet.
Good sources: Eggs, nuts, wholegrains, meat
Dietary Patterns That Harm Hair
Crash Dieting
Rapid weight loss and very low-calorie diets commonly trigger hair shedding 2-3 months later. Your body prioritises vital functions over hair growth.
Restrictive Diets
Vegan, vegetarian, or elimination diets can be perfectly healthy for hair — but require careful planning to avoid deficiencies (especially iron, B12, zinc, protein).
Eating Disorders
Both restricting and purging affect nutrient status dramatically. Hair loss is often one of the visible signs.
High Sugar Diets
Excessive sugar may contribute to inflammation and hormone disruption, potentially affecting hair health.
Should You Take Supplements?
Only if you're actually deficient. Taking supplements when your levels are normal rarely helps hair — and some supplements in excess can actually cause problems.
If you suspect nutritional factors are affecting your hair, blood tests (through your GP) can identify actual deficiencies worth addressing.
The Bigger Picture
Diet is one piece of the puzzle. A trichology consultation can assess whether nutritional factors seem to be contributing to your hair concerns and recommend whether dietary changes or blood tests might help.
At Solent Trichology Clinic in Gosport, consultations consider the whole picture — including lifestyle and nutrition alongside scalp examination.
📞 Phone: 07904 268599
🌐 Website: solenttrichologyclinic.co.uk