According to Tiffany Young, a certified trichologist and CEO at ThinHairThick, and Alan J. Bauman, MD, founder and CEO of Bauman Medical Hair Transplant & Hair Loss Treatment Center, the food we consume has a direct impact on the health of our hair. A diet high in refined sugar or carbs can cause insulin problems, which can trigger an inflammatory response leading to hair loss. However, incorporating certain foods into your diet can work to reverse these changes naturally.
Dr. Bauman recommends prioritizing foods that contain omega-3 fatty acids, such as flaxseeds, walnuts, salmon, tuna, kale, and Brussels sprouts. These nutrients nourish the follicles and promote healthy hair growth. Consuming foods that are high in zinc is another way to support your hair health. Chickpeas, wheat germ, oysters, beef, and liver are common examples, as they help boost tissue growth and repair, regulate hormones, and maintain oil-secreting glands that help hair grow.
Additionally, incorporating foods that are high in protein helps replenish the proteins in your hair, while foods high in iron help promote blood flow. Foods that are high in vitamins A and C help hair follicles produce sebum, while those high in selenium help regulate metabolism and immunity. If sourcing and incorporating some of these kinds of foods is time-consuming or inconvenient, supplements like bone broth protein and collagen protein can be used in addition to a balanced diet. It is important to get advice from a healthcare provider before adding supplements, as many may interfere with existing medications or cause side effects given your medical history.
Young suggests getting tested for common nutritional deficiencies such as iron, Vitamin D, and Vitamin B if your hair health has declined rapidly. Depending on the specific issues you’re experiencing, consulting a general health practitioner, trichologist, dermatologist, or dietitian can offer personalized guidance on the best way to take care of your hair and nutrition moving forward.
