Hair loss can have very different causes, including genetic, hormonal, stress-related, disease-related, drug-related treatments, or nutritional deficits. When hair loss is associated with unbalanced feeding or deficiencies of certain nutrients, the hair may weaken, growth slow, the lifespan of the hair shaft may be shortened, or the follicle may not receive enough support to produce strong hair. In these cases, intervening with a balanced diet rich in targeted micronutrients can slow down hair loss and make hair stronger, shinier and more resistant. Adequate levels of vitamin D, iron and zinc are associated with lower hair loss, while high sugar and alcohol consumption is related to weakening of the hair.
The essential nutrients for strong hair are:
- Protein: Hair is made mostly of keratin (a protein). Without sufficient protein, the body can reduce its production and the hair becomes fragile. We find them mainly in eggs, legumes, fish, lean meat, dairy products, tofu.
- Iron: transports oxygen to the follicles, promoting hair growth. We find it mainly in liver, red meat, legumes, spinach, dried fruit.
- Zinc: Helps in cell growth, regulating sebum production and protecting follicles. We find it mainly in pumpkin seeds, meat, whole grains, nuts, oysters.
- Vitamin D: promotes follicle activity. We find it mainly in fatty fish, eggs, sunlight, some fortified dairy products.
- Vitamins B (biotin, B12, folate): support protein synthesis and cellular metabolism, supporting the health of the skin and scalp. We find them mainly in eggs, leafy green vegetables, legumes, meat, dairy products
- Vitamin C: helps iron absorption and collagen production that strengthens hair structure. We find it mainly in citrus fruits, kiwis, peppers, broccoli, strawberries.
- Omega-3: nourish the scalp, improving microcirculation. We find them mainly in fatty fish (salmon, mackerel), flaxseeds, walnuts.
- Vitamin A/beta-carotene: Promotes sebum production that keeps the scalp hydrated, however, excessive intake can be counterproductive. We find it mainly in carrots, sweet potatoes, spinach, pumpkin.
- Silicon: it is a trace element that contributes to the formation of collagen, elastin and glycosaminoglycans, fundamental structures for the strength of the hair. In addition, it enhances the absorption and effectiveness of calcium, magnesium and zinc, all of which are important for hair structure. We find it in many plant foods, especially whole and unrefined ones, including: whole oats, barley, millet, brown rice, bamboo, cucumbers, asparagus, green beans, bananas, dates.
Some habits or excesses can compromise the well-being of the hair, including: excessive consumption of sugars and sugary drinks; overly restrictive diets/low calories that prevent an adequate intake of fundamental nutrients; excess vitamin A or poorly made supplements; deficiencies of iron, zinc, vitamin D, etc.
Here are some useful, concrete tips:
- Ensure a good protein intake at every meal: even a breakfast with eggs or yogurt can help.
- Eat fatty fish regularly (1-2 times a week) or include plant-based sources of omega-3s.
- Consume green leafy vegetables and fruits rich in vitamin C, which improve iron absorption and provide many antioxidants.
- Eat healthy snacks with nuts, seeds, and dried fruit: good sources of zinc, vitamin E, and healthy fats.
- Ensure moderate sun exposure to promote vitamin D synthesis, or consider foods or supplements if your levels are below optimal.
- Drink enough water, as general hydration also supports scalp health.
- Have your blood levels checked, especially iron (ferritin), vitamin D, vitamin B12, and zinc, if you notice excessive or unusual hair loss.
Don't expect immediate changes: hair's life cycle is slow. It can take several months (often 3-6 months) of a consistent, well-balanced diet to notice strengthening, reduced hair loss, and increased density. It is also important to act on multiple fronts: nutrition, stress management, physical activity, sleeping well and avoiding aggressive treatments.
(Article by Dr. Maddalena Della Bianca)
