The Best Food Types for Hair Loss

In this article, we’ll look at whether your diet could be affecting your hair. We'll explore how certain food types can support healthy hair growth, which nutrients play a key role in maintaining strong, healthy hair and how to build a balanced, hair-friendly diet. We’ll also highlight common deficiencies that may contribute to hair thinning or loss. If you're concerned about changes in your hair or considering dietary changes to support your hair health, it's best to speak with a healthcare professional first.

Key Takeaways

Here are the five biggest takeaways from this article about the best food types for hair loss:

• Eating a balanced, nutrient-rich diet supports strong, healthy hair growth.

• Hair is mainly made of keratin, a type of protein. Without enough protein in your diet, your body may struggle to produce healthy hair.

• Nutrients like iron, zinc, vitamin A, vitamin C, and B vitamins help regulate blood flow to the scalp, support follicle function, and maintain the natural phases of hair growth.

• Omega-3 fatty acids help moisturise the scalp and may reduce inflammation that can contribute to certain types of hair loss.

• A hair-healthy diet should include lean proteins, whole grains, a wide range of fruit and vegetables, healthy fats, and iron-rich foods.

Can what you eat affect your hair?

Yes, what you eat can have an impact on the health and appearance of your hair. A lack of key nutrients in your diet can lead to thinning, hair loss, or dull, lifeless hair. On the other hand, eating a balanced diet that includes the right vitamins and minerals can help support healthy hair growth and improve strength.

Your diet can affect:

Nutrient deficiencies

Your diet can have a direct effect on both the structure and growth of your hair. Certain nutrient deficiencies, particularly a lack of riboflavin (vitamin B2), biotin, folate, and vitamin B12, have been linked to hair loss. These vitamins play key roles in maintaining healthy cells.

Deficiencies can lead to conditions such as telogen effluvium, where hair sheds more than usual, often triggered by sudden weight loss or low protein intake. In more severe cases, a lack of nutrients can cause thinning across the scalp. Making sure your diet contains the right balance of essential vitamins and minerals is an important step towards protecting your hair [1] [2].

Hormonal imbalances

Certain foods and eating patterns can influence hormone levels, which can affect your hair. Hormonal imbalances, such as excess androgens, can lead to the shrinking of hair follicles, a common cause of thinning hair and male pattern hair loss [3]. Similarly, a drop in oestrogen may also contribute to hair loss.

Thyroid hormones also play an important role in regulating hair growth, and thyroid disorders are often linked to common types of hair loss, including telogen effluvium and alopecia areata. Diets lacking key nutrients may affect thyroid function, which can lead to common types of hair loss like telogen effluvium and alopecia.

Melatonin, a hormone best known for regulating sleep, also supports hair growth by protecting hair follicles from oxidative stress and influencing the hair growth phase [4].

Blood circulation to your scalp

Blood circulation plays a vital role in delivering oxygen and nutrients to hair follicles. When blood flow to the scalp is reduced, it may limit the supply of both oxygen and nutrients. This can slow down the activity of hair follicles, potentially leading to weaker, thinner hair over time.

Poor circulation can also affect aerobic metabolism in the follicles, a process that supports the active phase of hair growth. Without sufficient oxygen and nutrients, the growth phase can lead to more hairs entering the shedding phase earlier than they should.

Diet can influence circulation throughout the body, including the scalp. Foods that support healthy blood flow, such as those rich in iron, omega-3 fatty acids and certain antioxidants, may help maintain the oxygen and nutrient supply that hair follicles need to function properly [5] [6] [7].

Hair growth cycles

The hair growth cycle is made up of several phases: 

• Anagen (growth)

• Catagen (transition)

• Telogen (resting)

• Exogen (shedding)

A healthy diet can help to maintain this cycle, supporting steady hair growth and reducing the risk of excessive shedding.

If your body lacks key nutrients, the anagen phase may be cut short, causing more hairs to enter the telogen phase too soon. This can lead to telogen effluvium.

The right balance of vitamins, minerals and proteins helps to keep your hair follicles nourished, encouraging more of them to stay in the growth phase for longer [7].

Which food types can support your hair health?

Protein

Protein is one of the most important nutrients for healthy hair. This is because hair is made almost entirely of a protein called keratin [8]. Without enough protein in your diet, your body may struggle to produce strong, healthy hair, which can lead to thinning or increased shedding over time.

To support hair growth, it’s important to include a variety of protein-rich foods in your meals. Good options include:

• Lean meats such as chicken and turkey

• Fish

• Eggs

• Beans

• Quinoa

• Tofu

• Nuts

• Greek yoghurt

Iron

Iron plays a key role in supporting healthy hair growth as it helps carry oxygen to the hair follicles. Without enough iron, this oxygen supply can become limited, which may weaken the follicles and lead to increased shedding or thinning over time.

Iron deficiency has been linked to hair loss, especially in premenopausal women. While the exact relationship is still being studied, there is evidence that improving iron levels may help in some cases of female pattern hair loss and other forms of non-scarring hair loss, such as telogen effluvium [9] [10] [11].

Good dietary sources of iron include:

• Spinach

• Lentils

• Beans

• Red meat

• Poultry

• Fortified cereals

• Dark green leafy vegetables

It’s also helpful to pair iron-rich foods with sources of vitamin C, such as citrus fruits or tomatoes, to improve absorption.

Zinc

Zinc is an essential mineral that supports hair growth, repair and the proper functioning of hair follicles. It plays a role in tissue growth and healing, helps maintain the oil glands around the follicles, and supports the hair growth cycle [12] [13].

Low zinc levels have been linked to certain types of hair loss, including telogen effluvium and alopecia.

You can support your zinc intake by including foods such as:

• Oysters

• Beef

• Pumpkin seeds

• Lentils

• Chickpeas

• Whole grains

Omega-3 Fatty Acids

Omega-3 fatty acids are known for supporting overall health, but they may also benefit your hair and scalp. Some evidence suggests that healthy fats can help reduce hair thinning and improve hair density in certain people.

Omega-3s provide essential nutrients that help keep the scalp moisturised and may support the health of hair follicles. They also have anti-inflammatory properties, which could be helpful for people experiencing hair loss linked to inflammation. In one study, women who took omega-3 and omega-6 supplements along with antioxidants saw a reduction in hair loss and improvements in hair thickness and density over six months [14] [15].

Good food sources of omega-3 include:

• Oily fish like salmon

• Mackerel

• Sardines

• Flaxseeds

• Chia seeds

• Walnuts

Vitamin A

Vitamin A plays an important role in supporting healthy skin and hair. It helps with the production of sebum, a natural oil that keeps the scalp moisturised, and it also supports the growth and maintenance of hair follicles. Without enough vitamin A, your scalp may become dry, and hair growth may slow down.

However, vitamin A needs to be consumed in the right amount. While a deficiency can lead to hair issues, getting too much can have the opposite effect and may even contribute to hair loss. Excess vitamin A may overstimulate hair follicle stem cells, potentially making the follicles more vulnerable to damage or disruption, particularly in certain conditions such as alopecia areata [16] [17].

You can get a healthy amount of vitamin A through your diet by eating foods like:

• Leafy green vegetables

• Carrots

• Sweet potatoes

• Eggs

• Fatty fish

Vitamin C

Vitamin C plays a key role in supporting hair health, mainly by helping your body absorb iron. Without enough vitamin C, even an iron-rich diet might not be as effective, potentially leading to iron deficiency and related hair loss.

Vitamin C also helps protect hair follicles from damage caused by free radicals, which can affect hair structure and growth. It also supports the production of collagen, a protein that helps strengthen hair and promotes a healthy scalp [18] [19].

Good sources include:

• Citrus fruits like oranges and lemons

• Strawberries

• Kiwi

• Red and green peppers

• Broccoli

B Vitamins

B vitamins are essential for healthy hair, particularly biotin (vitamin B7) and vitamin B12. These vitamins support the body's ability to produce energy and maintain the health of skin, scalp and hair cells [20] [21].

Biotin is often linked with stronger, shinier hair, and, while deficiency is rare, low levels may lead to thinning or brittle strands. Good sources of biotin include:

• Eggs

• Almonds

• Sweet potatoes

• Avocados

Vitamin B12 supports the production of red blood cells and helps carry oxygen to the hair follicles. Some research also suggests it may directly influence hair follicle activity and promote growth by supporting certain cellular pathways involved in the hair cycle. Foods rich in B12 include:

• Meat

• Fish

• Dairy products

• Fortified cereals

Here is a table that shows which food types can help support hair health:

How can I achieve a hair-healthy diet?

Achieving a hair-healthy diet means eating a balanced range of foods that provide the key nutrients your hair needs to grow and stay strong. 

Eat a Variety of Whole Foods

Aim for a balanced diet that includes:

• Lean proteins (e.g. chicken, fish, eggs, beans) to support keratin production.

• Whole grains (e.g. brown rice, oats, quinoa) for B vitamins and sustained energy.

• Plenty of fruit and vegetables, especially leafy greens and colourful varieties, for vitamins A, C, and antioxidants.

• Healthy fats from nuts, seeds, avocados, and oily fish for omega-3 fatty acids.

Include Iron-Rich Foods

Iron helps carry oxygen to the hair follicles. Include:

• Red meat, poultry, spinach, lentils, beans, and iron-fortified cereals.

• Pair with vitamin C-rich foods (like peppers or oranges) to help with absorption.

Don't Skip Healthy Fats

Hair needs essential fatty acids to stay shiny and strong. Include:

• Oily fish like salmon or sardines

• Flaxseeds, chia seeds, and walnuts

Stay Hydrated

Drink enough water throughout the day. A dry scalp can lead to brittle, breakable hair.

Limit Ultra-Processed Foods

Highly processed snacks and ready meals are often low in the nutrients your hair needs and may contain ingredients that promote inflammation.

Final Thoughts

Your diet plays a key role in supporting the health and strength of your hair. A lack of essential nutrients such as protein, iron, zinc, and certain vitamins can contribute to thinning, shedding or dull-looking hair. At the same time, a well-balanced, nutrient-rich diet can help promote healthy growth and maintain the hair growth cycle. 

By including a wide variety of whole foods like lean proteins, leafy greens, healthy fats and iron-rich ingredients, you can support your scalp and hair follicles from the inside out.

Sources

[1] The Role of Vitamins and Minerals in Hair Loss: A Review - PMC

[2] Diet and hair loss: effects of nutrient deficiency and supplement use - PMC

[3] Effects of Hormones and Endocrine Disorders on Hair Growth - PMC

[4] The Hormonal Background of Hair Loss in Non-Scarring Alopecias - PMC

[5] Standardized Scalp Massage Results in Increased Hair Thickness by Inducing Stretching Forces to Dermal Papilla Cells in the Subcutaneous Tissue - PMC

[6] The Menopausal Transition: Is the Hair Follicle “Going through Menopause”? - PMC

[7] Integrative and Mechanistic Approach to the Hair Growth Cycle and Hair Loss - PMC

[8] “Let Food be Thy Medicine”: Value of Nutritional Treatment for Hair Loss - PMC

[9] Iron Plays a Certain Role in Patterned Hair Loss - PMC

[10] The diagnosis and treatment of iron deficiency and its potential relationship to hair loss - PubMed

[11] Vitamins, minerals, and hair loss: Is there a connection? - Harvard Health

[12] Analysis of Serum Zinc and Copper Concentrations in Hair Loss - PMC

[13] The Therapeutic Effect and the Changed Serum Zinc Level after Zinc Supplementation in Alopecia Areata Patients Who Had a Low Serum Zinc Level - PMC

[14] Omega 3 Benefits for Hair Strength & Hair Growth - HS Hair Clinic

[15] Effect of a nutritional supplement on hair loss in women - PubMed

[16] Vitamin A in Skin and Hair: An Update - PMC

[17] Dietary vitamin A regulates wingless-related MMTV integration site signaling to alter the hair cycle - PMC

[18] The Role of Vitamins and Minerals in Hair Loss: A Review - PMC