What Your Hair Says About Your Nutrition
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- October 20, 2025
Your hair can tell you more about your health than you might think. This article will help you recognise the signs your hair may be sending, understand the nutrients it depends on, and explore diet, lifestyle, and scalp-care habits that support stronger, healthier hair from within.
The Hair–Body Connection: How Nutrition Influences Hair Health
Hair follicles are among the most metabolically active structures in the body, which means they rely on a steady supply of nutrients to function properly. When dietary intake is lacking or imbalanced, hair growth can slow, strands can weaken, and shedding can increase.
Recent research has found that dietary factors such as low iron and vitamin D levels are strongly linked to hair loss and reduced follicle activity. Conversely, restoring these nutrients can significantly improve growth and density over time.
However, more isn’t always better. Over-supplementation of certain vitamins, particularly vitamin A, can cause the opposite effect and actually trigger hair loss rather than prevent it. So, balance, not excess, is key to healthy, thriving hair.
Key Nutrients Your Hair Needs (and What to Look Out For)
- Protein & Amino Acids: Hair is made primarily of keratin, a structural protein. Insufficient protein intake can make strands brittle and slow growth.
- Iron & Ferritin: Iron deficiency (particularly low ferritin stores) is one of the most common causes of hair thinning in women. Fatigue, pale skin, or brittle nails may also accompany it.
- Vitamin D: Plays a vital role in follicle cycling. Low levels are associated with diffuse hair shedding and slower regrowth.
- Zinc & B Vitamins (Biotin, B12, Folate): Support cell renewal and keratin production. However, biotin deficiency is rare, so high-dose supplements are often unnecessary without a confirmed shortage.
- Antioxidants & Omega-3 Fatty Acids: Found in nuts, seeds, and oily fish, these protect follicles from inflammation and oxidative stress.
Hair Clues: What to Watch Out For
- Excessive shedding: finding more hair in your brush or shower drain than usual.
- Brittle, thinning strands: that break easily or have lost shine and elasticity.
- Texture changes: hair that feels unusually coarse, dry, or lifeless.
- Scalp discomfort: dryness, flaking, or inflammation.
Strategies to Nourish Your Hair from Within
- Eat balanced meals: Include protein at each meal (fish, eggs, legumes, tofu) alongside complex carbs and healthy fats.
- Focus on variety: Leafy greens, lentils, nuts, seeds, and oily fish provide essential vitamins and minerals.
- Pair nutrients smartly: Combine iron-rich foods (red meat, spinach, lentils) with vitamin C (citrus, peppers) to enhance absorption.
- Don’t overdo supplements: Evidence shows that excessive supplementation (especially with fat-soluble vitamins like A or D) can cause harm. Aim for food first, supplements second. There is no all-in-one product that solves everything either and if something has been marketed as such, it might end up doing more harm than good.
- Supportive lifestyle: Prioritise sleep, manage stress, and maintain good gut health, all of which influence nutrient absorption and hormonal balance.
5. Topical and Supplemental Supports: When and How to Use Them
- Supplements: Only take them when a deficiency is medically confirmed. Iron, vitamin D, and B12 are common examples prescribed after blood tests.
- Topical treatments: Scalp massage, microneedling, and gentle exfoliation can stimulate circulation. Look for clinically tested products like a hair growth serum formulated with peptides or plant extracts to support follicle health.
- Protective care: Use sulphate-free shampoos, avoid excessive heat styling, and protect hair from UV exposure.
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Our Editorial Team are writers and experts in their field. Their views and opinions may not always be the views of Wellbeing Magazine. If you are under the direction of medical supervision please speak to your doctor or therapist before following the advice and recommendations in these articles.
