Do you find yourself anxiously eyeing clumps of hair in the shower drain or fretting over strands falling out as you run your fingers through your hair? If so, you’re not alone in the real fear that accompanies these experiences. While hair loss isn’t a life-or-death matter, its impact on our appearance can be significant. Addressing the various causes of hair loss, from stress to hormonal shifts to nutritional deficiencies, is essential. If nutrition plays a role, experts weigh in on the nutrients that may help prevent hair loss.
7 Nutrients to Bolster Hair Health
1. Protein:
Hair, composed mainly of the protein keratin, thrives on a protein-rich diet. According to Brea Lofton, RD, a registered dietitian with Lumen, adequate protein is vital for the structural formation and maintenance of hair. Lofton suggests consulting a healthcare professional or dietitian for personalized protein intake recommendations.
2. Vitamin A:
Morgana Colombo, MD, FAAD, a dermatologist and advisor for HYAESTIC, highlights the role of vitamin A in supporting healthy hair growth. Consuming 700 micrograms for individuals assigned female at birth (AFAB) and 900 micrograms for those assigned male at birth (AMAB) is recommended. Foods rich in vitamin A include sweet potatoes, butternut squash, red peppers, spinach, and more.
3. Green Tea:
William Gaunitz, FWTS, certified trichologist and founder of Advanced Trichology, reveals that green tea has anti-inflammatory effects that combat scalp issues and minimize the impact of hair loss culprits. It aids in reducing inflammation associated with dandruff and seborrheic dermatitis.
4. Iron:
Lofton warns that iron deficiency is a common contributor to hair loss, as iron is crucial for delivering oxygen to hair follicles and promoting growth and repair. Incorporating lean red meat, poultry, fish, beans, and vitamin C-rich foods enhances iron absorption and prevents potential hair loss.
5. Vitamin D:
Dr. Colombo suggests that vitamin D aids in cell turnover and regrowth. Sources like cow milk, salmon, eggs, mushrooms, orange juice, and yogurt can help meet the daily recommended intake of 600 international units.
6. Probiotics:
Gaunitz emphasizes the link between gut health and hair loss. Consuming probiotic-rich foods, including kimchi, sauerkraut, raw milk, kefir, and Icelandic yogurt, can counterbalance the effects of antibiotics and certain medications on gut health.
7. Omega-3 Fats:
Lofton underscores the role of omega-3 fatty acids in nourishing hair follicles, maintaining scalp health, and supporting sebum production. Fatty fish, flaxseeds, walnuts, avocados, and olive oil are excellent sources. Recommendations suggest 1.1 grams per day for women and 1.6 grams per day for men.
While these nutrient-rich foods can contribute to healthier hair, individual needs vary based on factors such as medications, age, and medical history. Seeking guidance from nutrition experts or healthcare professionals ensures a personalized approach to meet your specific nutrient requirements.
