Could Your Diet Be Causing Premature Hair Loss?
Here Are the Foods You Should Eat to Keep Your Follicles in Top Health
If you are what you eat, your hair can reveal a lot about your diet. It turns out, your eating habits can potentially worsen premature hair loss. On the flipside, there are certain foods that can stave it off.
“As a hair loss surgeon, I often see the significant impact that diet can have on hair health, and I wish all men understood that the foods they eat can indeed play a role in the condition of their hair. Hair is a reflection of your overall health, and a poor diet can exacerbate hair loss, particularly if you're genetically predisposed to it,” according to Dr. Ross Kopelman, hair transplant surgeon at Kopelman Hair Restoration.
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So, before researching hair transplants and hair loss treatments, you might want to take an honest look at your diet and make adjustments to your lifestyle. Here’s what you need to know about the link between food and premature hair loss.
The Link Between Certain Foods and Hair Loss
According to Medical News Today, research points more towards certain foods being able to boost hair health rather than foods directly causing hair loss. But there is plenty of evidence showing that what you eat can have an impact on your locks. A review of 24 studies revealed that anti-inflammatory diets like the Mediterranean diet can improve hair health and prevent hair loss.
“Systemic inflammation creates a slow or no-growth hair cycle due to limited blood supply,” says Tiffany Young , CEO, and Certified Trichologist at Thin Hair Thick. “Some foods increase inflammation and inhibit hair growth.” For example, processed foods and excess sugar can lead to inflammation. If you eat a lot of commercially produced sweets, white bread, fried foods or processed meats, you could very well be setting the stage for premature hair loss.
Mercury exposure is another sneaky culprit to watch out for. This is tricky, because fish has many health benefits – and those omega-3 fatty acids are great for your hair, too – but too much of a good thing can backfire. A 2019 case study of two women experiencing hair loss revealed that they had high mercury levels in their blood from eating fish like tuna. Once they changed their diets, their hair loss was reversed.
Finally, not getting enough key nutrients can also lead to weaker hair follicles and premature thinning, according to Kopelman: “Nutritional deficiencies, such as low levels of iron, zinc, and vitamins like D and B12, can weaken hair follicles and lead to hair thinning or loss.”
Foods that Stave Off Premature Hair Loss
So, what should you be eating for the best odds of maintaining a full, healthy mane? Felipe Jimenez, PhD, President and Chief Science Officer at NULASTIN, says you should start by making sure you’re getting adequate protein: “If you don’t eat enough protein, you can lose your hair. Keep in mind that hair is made of protein, which means that a diet rich in protein and amino acids will aid in growing hair.”
Also, if you choose to eat animal protein, you’ll likely be ingesting more iron and zinc. As Kopelman mentioned above, a deficiency in both of these nutrients can lead to thin, brittle hair and hair loss. Zinc also plays a role in testosterone function, which can have an impact on your hair.
Additionally, Jimenez recommends focusing on the following foods to consume an array of nutrients that contribute to hair health:
- Eggs, beef liver, nuts, seeds, bananas, dairy products, beans and fish are a great source of biotin, a vitamin that reportedly can assist with hair growth.
- Carrots, cantaloupe and beef liver are packed with vitamins A, B, C, and E – key antioxidants that combat oxidative stress (and potential premature hair loss).
- Fish like salmon and mackerel, flaxseed, nuts, and chia seeds are rich in essential fatty acids, which help reduce inflammation and promote hair health.
- Citrus fruits, dark leafy greens like spinach, avocados, eggs, broccoli, eggs and asparagus are rich in folate and riboflavin – deficiencies in both those nutrients have been linked to hair changes.
- Fruits like pears and mangos, whole grains, nuts and seeds like cashews and sunflower seeds, and shellfish are rich in copper, which may help increase blood circulation and send oxygen to your hair follicles in the process.
Keep in mind that hair loss can be genetic and aging-related. Even your best efforts to eat a healthy diet won’t prevent that outcome if you’re predisposed to it, but it can possibly slow down the process. That said, there are also plenty of environmental factors that can lead to premature hair loss, from hormonal imbalances to nutritional deficiencies and a poor lifestyle. Focusing on eating antioxidant-packed fruits and veggies, healthy fats and protein can only benefit your mane – and overall – health.
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