You will see plenty of claims online about foods and supplements for healthier hair. Some have a basis, and many are exaggerated. This guide gives an honest overview of how diet relates to hair health, and where to be careful.
This article is general information, not medical advice. It does not claim that any food or supplement prevents or treats hair loss. If you are worried about your hair or your diet, speak to your GP or a registered dietitian.
Why diet matters for hair
Hair is made from protein, and growing hair uses energy, vitamins and minerals. Your body prioritises vital organs when supplies are short, so very restrictive diets, rapid weight loss or nutrient deficiencies can sometimes show up in your hair.
Nutrients often linked to hair health
- Protein: hair is mostly made of protein. Good sources include meat, fish, eggs, dairy, beans, lentils and tofu.
- Iron: low iron is a recognised factor in some hair thinning, particularly in women. Sources include red meat, beans, dark leafy greens and fortified cereals.
- Zinc: found in meat, shellfish, seeds, nuts and dairy.
- Vitamin D: from sunlight, oily fish, eggs and fortified foods.
- B vitamins, including biotin: found in many everyday foods such as eggs, fish, whole grains and nuts.
- Omega-3 fats: from oily fish, flaxseed and walnuts.
What a balanced diet can do
Eating a varied diet helps ensure you get the nutrients your body needs. If your hair is thinning because of a deficiency, correcting it may help. But for many people, thinning is down to genetics or hormones, and diet alone will not change it.
Be careful with supplements
- Test before you take. If you suspect low iron or another deficiency, ask your GP about a blood test. Taking iron or other nutrients you don't need can be harmful.
- More is not better. Taking high doses of some vitamins and minerals can cause problems, including hair loss in some cases.
- Be wary of big promises. No supplement can guarantee thicker hair or reverse thinning.
- Check with a professional if you take medication, are pregnant or have a medical condition.
Crash diets and hair
Very low-calorie diets and rapid weight loss are sometimes followed by increased shedding a few months later. If you are planning a major change to your diet, speak to a health professional first.
Simple habits that support overall health
- Eat a varied diet with plenty of vegetables, fruit, wholegrains and protein.
- Stay hydrated.
- Get enough sleep.
- Manage stress where you can.
The bottom line
A balanced diet supports your health, including your hair, but food is not a cure for hair thinning. If you are concerned, get checked, and treat bold supplement promises with caution. In the meantime, cosmetic options such as styling and hair fibres can help you feel more confident.