When our diet goes awry, one of the first places it shows is our hair. Yes, more than a bad hair day, sad, limp, or thinning locks could be a sign that our nutrition needs a closer look.
“Hair is primarily made up of keratin, which is a structural protein,” says Maz Packham, head of nutrition for W-Wellness. “If protein intake is consistently too low, over a period of time the body will prioritise essential functions over hair growth, so hair may become thinner, weaker or the person may experience more shedding.”
“Healthy growth also relies on a range of vitamins and minerals, so I’d encourage a varied, nutrient-dense diet,” says Eli Brecher, a registered nutritionist specialising in gut health and women’s health.
What affects our hair health?
Our hormones
Our hair can bear the brunt when our hormones fluctuate. Postpartum and perimenopause are two such shifts. The reason? Declining oestrogen.
“When levels of oestrogen drop, the hair growth phase can shorten, and more hair may enter the shedding phase more quickly, which can lead to hair that feels thinner,” Maz explains.
And while nutrition can’t stop hormonal changes, it can help to support us through these changes. Making sure we get enough protein, iron, zinc and omega-3 fats will help to provide the building blocks needed to support healthy hair.
Appetite and hair loss
As weight-loss medication enters the conversation, making sure we’re getting the right nutrients has never been more important. If we’re eating less, we’re at risk of reduced nutrient intake. This includes key hair-supporting vitamins and minerals such as B12, iron and vitamin D.
Reduced appetite can also mean inadequate protein intake. When the body doesn’t have enough amino acids needed for keratin production, hair growth can slow down and hair may shed more easily.
“When you consistently consume fewer calories than the body actually needs, it can shift the body into survival mode,” says Maz. “This is where it prioritises essential bodily functions over non-essential processes like hair growth.”
An easy rule of thumb is to aim for around 25-30g of protein at each meal (or top up with protein-rich snacks or a powder in between). Make every mouthful count with nutrient-dense foods, too.
How to get the healthiest hair
Nutrition is a key pillar when it comes to hair health, but Eli reminds us to be patient.
“Hair grows slowly, so improvements typically take several months, and significant hair loss should always be medically assessed,” she says.
Hair is also influenced by factors such as genetics, age, medical conditions and medications, so it’s rarely driven by nutrition alone.
Maz recommends prioritising a wholefood, anti-inflammatory diet, which can reduce the risk of nutrient deficiencies and provide the body with the building blocks it needs for healthy hair growth.
8 of the best foods to support hair health
Eggs
Cheap, versatile and packed full of high-quality protein, eggs are the dietary essential that will keep your locks in luscious condition. This quality source of protein is key for hair structure and strength, while biotin in eggs can help support keratin production.
Salmon
The protein, plus omega-3 fats and vitamin D in this oily fish, help support scalp health and reduce inflammation.
Greek yoghurt
Start your day with some creamy Greek yoghurt and your hair will thank you for it. The protein plus iodine supports healthy thyroid function, which is important for hair health.
Lean red meat
Red meat is still on the menu. It’s one of the richest sources of highly absorbable iron, alongside zinc and vitamin B12 – all of which are essential for healthy hair growth.
Lentils
If you’re following a plant-based diet, lentils are a great source of protein, iron and folate. “This is particularly useful for women who are choosing to eat less meat,” Eli explains.
Berries
Load your Greek yoghurt up with colourful berries, which are rich in vitamin C and antioxidants. This can support collagen production and protect hair follicles from oxidative stress, while blueberries are rich in anthocyanins, which are powerful antioxidants.
Pumpkin seeds
These little seeds are rich in zinc, magnesium and iron – nutrients which are involved in normal hair follicle function.
Brazil nuts
You don’t need to go nuts on this snack (pun intended)! Just two nuts provide your daily selenium intake, which supports normal thyroid function, and in turn, healthy hair.
