Have you noticed hair clumps collecting by the drain as you step out of the shower or found yourself pulling strands out while grooming? If you have, you might relate to the genuine anxiety that often accompanies it. Although hair’s presence (or absence) doesn’t determine our survival or self-worth, it’s perfectly reasonable to wish for it to remain on your head.
Hair loss can stem from various factors, including stress, hormonal shifts, nutritional deficiencies, and more. If nutrition is indeed a contributing factor, what nutrients might you need to incorporate more of? Experts offer insights into what to include in your meals and snacks to ensure you receive the nutrients that support hair preservation.
Protein
Interestingly, hair is primarily composed of protein. “Our hair is mainly constructed from a protein known as keratin,” notes Brea Lofton, a registered dietitian at Lumen.
Thus, increasing your protein intake can result in healthier, stronger, and more resilient hair. “Protein is crucial for hair health as it provides the structural basis for the formation and maintenance of hair,” she explains.
Now might be the time to come up with meal prep ideas that feature protein-rich foods and snacks. But what is the recommended amount? “The daily protein requirement can vary for each person, so it’s a good idea to consult with a healthcare professional or registered dietitian for personalized advice regarding appropriate protein intake,” Lofton advises.
Vitamin A
Vitamin A offers more benefits than just supporting your vision and immune system! “Vitamin A contains retinal, which can encourage healthy hair growth, aid against hair loss, promote stronger hair, and influence your overall hair cycle,” explains Morgana Colombo, MD, FAAD, a dermatologist and advisor for HYAESTIC, a science-driven skincare line.
The Cleveland Clinic recommends that those assigned female at birth (AFAB) require 700 micrograms and those assigned male at birth (AMAB) need 900 micrograms. To help meet these needs, Dr. Colombo suggests incorporating foods like sweet potatoes, butternut squash, red peppers, carrots, spinach, kale, salmon, tuna, cheese, eggs, mangoes, grapefruit, watermelon, or papayas into your diet.
Green Tea
This herbal mainstay is a favorite for your hair too! In fact, it effectively addresses two of the three main causes of hair loss, as pointed out by William Gaunitz, FWTS, a certified trichologist and founder of Advanced Trichology.
“Green tea exhibits anti-inflammatory properties that can mitigate inflammation leading to scalp issues, including dandruff and seborrheic dermatitis,” he explains. “It also boosts the immune system to combat microbial threats and diminishes the impact of DHT on hair follicles, lessening the effects of both male and female pattern hair loss.”
He recommends consuming green tea daily. Time to boil some water!
Iron
Indeed, iron deficiency is a prevalent cause of hair loss, according to Lofton. “Iron is crucial for hair health as it aids in delivering oxygen to hair follicles and stimulates the growth and repair of hair cells,” she explains.
To enhance your iron intake, add foods such as lean red meat, poultry, fish, beans, lentils, and fortified cereals into your diet, she advises. Additionally, “Pairing iron-rich foods with sources of vitamin C, such as citrus fruits, berries, and broccoli, can increase iron absorption and help prevent hair loss.”
As with all nutrients necessary for preventing hair loss, the amount you need varies, but the National Institutes of Health suggests that adults AFAB require an average of 18 milligrams, while adults AMAB need about eight milligrams.
Vitamin D
According to Dr. Colombo, this vitamin “may assist in cell turnover and promote regrowth.”
The recommended daily intake of vitamin D is 600 international units for individuals aged one to 70, with dietary sources including cow’s milk, salmon, eggs, mushrooms, orange juice, and
Probiotics
A notable point, as noted by Gaunitz, is the significant connection between gut health and hair loss. He mentions that antibiotics, allergens in foods, and certain medications can negatively impact gut health.
“This can be mitigated or resolved by incorporating foods rich in probiotics and prebiotics, such as fermented items like kimchi and sauerkraut, along with raw milk, kefir, and Icelandic yogurt,” he explains. Adults typically require around 20 billion CFUs of probiotics daily, which might be an effective solution.
Omega-3 Fats
Omega-3 fats serve various purposes beyond just boosting mood. Lofton notes that the anti-inflammatory characteristics of omega-3 fatty acids are vital for nourishing hair follicles. Additionally, they contribute to scalp health and assist in the production of sebum, which keeps both hair and scalp hydrated.
To include omega-3-rich foods in your diet, consider additions like fatty fish such as salmon and mackerel, flaxseeds, walnuts, avocados, and olive oil. Lofton points out, “A standard recommendation for omega-3 fat consumption is 1.1 grams per day for women and 1.6 grams per day for men.” For instance, three ounces of Atlantic mackerel can provide approximately 93 percent of the required intake for those assigned female at birth (AFAB) and just over 60 percent for those assigned male at birth (AMAB).
However, she stresses that individual nutritional needs can vary based on medications, age, health history, and much more. Consulting with a nutrition professional or healthcare provider is essential to ensure you are receiving the right balance of nutrients tailored to your specific needs.
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