What You Eat May Affect Your Hair
Your thinning hair might not just be a sign of aging; rather, it could be linked to your diet.
Recent studies reveal that certain foods can lead to hair loss, while others may promote hair growth. For instance, sugary drinks and alcohol are correlated with an increased risk of hair loss, according to a study published in the journal Nutrition and Health, which reviewed 17 different research pieces on diet and hair.
“High sugar intake can cause insulin spikes that lead to inflammation, disrupting normal hair growth cycles,” says Laura Acosta, a registered dietitian and associate professor of Food Science and Human Nutrition at the University of Florida.
As for alcohol, while it may not directly cause hair loss, it can lead to nutrient deficiencies, malabsorption, liver stress, poor sleep, and overall inflammation—all factors detrimental to hair growth.
Lack of protein can also be a contributing factor to hair loss. Acosta emphasizes the importance of consuming half a gram of protein for each pound of body weight daily.
“Many people don’t realize they’re lacking in protein,” noted Dr. Jila Senemar, a menopause specialist in Miami, explaining the connection between hormones, hair shedding, and diet.
To foster healthy hair, consider incorporating soy products like edamame or tofu, along with cruciferous vegetables such as broccoli and cauliflower, which may decrease hair loss risk.
Nutritionists attribute these benefits to the antioxidant and anti-inflammatory effects of compounds like isoflavones and carotenoids. Persimmon leaf has also shown potential for improving hair density and thickness, likely due to its antioxidants, including quercetin, which may boost blood flow to the scalp. It can be consumed as tea or in supplement form.
While much of the research has focused on women, one study involving 76 men with male pattern baldness noted that those taking 400 mg of pumpkin seed oil over 24 weeks experienced more hair growth than those who took a placebo. Researchers speculate that this effect could be hormonal, as pumpkin seed oil may lower dihydrotestosterone (DHT), a hormone linked to hair thinning.
Vitamin D is considered the most studied supplement for hair growth. The review found that higher vitamin D levels might protect against hair loss, with a recommended daily intake of about 2,000 international units (IUs). However, caution is advised, as excessive amounts may be toxic.
Iron is another supplement worth considering. One study indicated that women who took 100-milligram iron tablets saw improved hair growth. Senemar recommends pairing iron supplements with vitamin C to enhance absorption since certain foods like spinach, lentils, and almonds are excellent iron sources.
Acosta advises checking your iron, zinc, and biotin (Vitamin B7) levels, as deficiencies can cause hair loss. Adults should aim for 30 micrograms of biotin per day from sources like meats, eggs, fish, seeds, nuts, and vegetables such as sweet potatoes.
“If you’re not biotin deficient, taking supplements probably won’t make a difference for your hair,” Acosta added.
There’s also growing interest in collagen for hair growth. “Recent research in collagen supplements is intriguing,” she noted, “something I may have overlooked a few years ago.”
For their review, researchers examined three major scientific databases—PubMed, Web of Science, and Scopus—using keywords related to diet and hair growth. In total, the studies involved over 613,000 participants, primarily females aged 7 to 77 years.
Acosta clarified, “These were observational studies, which means we see associations, but proving causation is a different matter.”
