10 Essential Nutrients for Hair Health
Did you know that your diet impacts both hair structure and growth? When someone is deprived of nutrients, or nutrient deficient, they often present with hair loss or a change in hair texture/structure, reiterating the fact as to why our nutrition is so crucial! So, what nutrients can impact our hair health? Let’s start with the foundation of hair...
PROTEIN
Hair (and nails) are made up of a protein called keratin, which serves as the structural component of hair. When we are not eating enough protein, or protein deficient, we are at risk for developing changes in hair texture such as thinning and even hair loss, which is commonly observed in restricted dieters and other medical disorders. To prevent hair loss or thinning, ensure you are consuming quality protein sources daily such as:
Poultry
Eggs
Seafood
Lean Meat
Tofu
Dairy Products
Beans
Lentils
Whole Grains
Nuts & Seeds
Soy Products
Micronutrients obtained though diet play a key role in normal cell growth and function. There are certain key nutrients to pay attention to in order to prevent deficiency, leading to hair loss.
VITAMIN A
Vitamin A is a fat-soluble vitamin, critical for vision support, immune function, and cellular growth. We can obtain adequate levels of vitamin A through diet by eating foods like:
Sweet potatoes
Carrots
Butternut squash
Pumpkin
Leafy Greens
Tomatoes
Dairy Products
Beef
Poultry
Goji berries
VITAMIN C
Vitamin C is a water-soluble vitamin (meaning we do not store it, so we need to continuously consume it) and a potent antioxidant. Vitamin C aids in collagen synthesis and enhances iron absorption, which are all crucial components of maintaining healthy hair and preventing hair loss. Plant-based sources of vitamin C include:
Bell peppers
Kale
Kiwi
Citrus Fruits
Broccoli
Potatoes
VITAMIN D
Vitamin D is not only a fat-soluble vitamin but also a hormone that must be obtained from our diet or through direct skin exposure to sunlight. Several studies have shown a direct association between low vitamin D levels and alopecia areata (an autoimmune condition causing patchy hair loss). However, the science is lacking to officially state whether vitamin D plays a role in hair growth as this has not been proven on humans, only animal studies. So, be skeptical of the claims some supplements make about vitamin D’s role on hair growth.
Even though we do not have the strong evidence to suggest Vitamin D aids in hair growth, it is one of the most common deficiencies, impacting roughly 1 billion people worldwide, and most people are unaware they are even deficient. That being said, it wouldn’t hurt to make sure you are getting vitamin D sources from your diet, sunlight or supplementation to avoid deficiency. Sources include:
Sunlight (~ 20 minutes daily)
Supplementation (shop here)
Fatty Fish
Cheese
Egg Yolk
Mushrooms
Fortified Milk & Cereals
B VITAMINS
Riboflavin, Folate, Biotin and B12 deficiencies are all associated with hair loss. B vitamins are necessary for metabolism and carrying oxygen and nutrients to all cells throughout the body, including hair follicles. A popular B vitamin that has been associated with hair health is Biotin. Biotin deficiency is associated with hair loss, however, there are no published scientific studies to support high-dose biotin supplementation for hair growth in people who do not have a biotin deficiency, which in most cases is rare in the United States. We can obtain the sufficient levels of B vitamins through our diet, unless you are vegan, in which then you will need to supplement B12.
B vitamins can be found in a variety of plant and animal-based sources such as:
Lean Meats, Poultry & Fish
Nuts & Seeds
Beans
Soy Products
Dairy
Eggs
Whole Grains
Vegetables
SELENIUM
Selenium is an essential mineral and powerful antioxidant required for the synthesis of more than 35 different proteins in our body. Selenium deficiency is associated with lack of hair pigment or color changes, making it an important nutrient to protect the appearance of your hair. However, more is not better when it comes to selenium (as with most other nutrients)! Selenium toxicity from supplementation has been found to actually promote hair loss. We can obtain adequate amounts of selenium from our diet without needing to take the risk of over doing it with supplementation! Food sources include:
Brazil nuts (the most potent source)
Seafood
Lean Meat & Poultry
Eggs
Legumes
Whole Grains
Dairy
IRON
Iron is another common nutritional deficiency world wide, and the most common cause of hair loss in pre-menopausal women (due to mensuration). To prevent deficiency, make sure you are eating iron-rich foods such as:
Beans & Lentils
Seafood
Oysters
Nuts & Seeds
Tofu
Dark Chocolate
COPPER
Copper is an essential mineral used in the body for energy production, iron metabolism, immune function and much more. Copper deficiency is known to result in depigmentation of hair, causing premature graying, which is reversible. To prevent deficiency, we should eat copper-rich sources of foods like:
Oysters
Potatoes
Shiitake Mushrooms
Cashews
Sunflower Seeds
Tofu
Beans
Whole Grains
ZINC
Zinc is another essential mineral involved in cellular metabolism, immune function, protein synthesis, DNA synthesis, wound healing and cell division. Zinc has also been shown to influence the health of our hair by suppressing hair growth when we are deficient, leading to hair loss. Zinc deficiency, or inadequacy, is commonly seen in certain diseases, and amongst those who are on restricted diets and taking certain medications that decrease the bioavailability of zinc. To protect hair integrity, we can obtain adequate amounts through our diet by eating foods like:
Oysters
Pumpkin Seeds
Lean Meats, Poultry & Seafood
Beans
Cashews
Whole Grains
Fortified Cereals
And saving the best for last….(in my biased opinion)
OMEGA-3 FATTY ACIDS
Okay so, if you know me you know how much I LOVE salmon, and with good reason! Not just for hair health, but for overall optimal well-being.
Omega-3 fatty acids are an anti-inflammatory fat also known as poly-unsaturated fatty acids. Omega-3’s are beneficial for (but not limited to) cardiovascular, immune, endocrine, and pulmonary function. Omega-3’s can be found in plant foods in the form of alpha-linolenic acid (ALA) such as flax seed, chia seed, walnuts and plant oils. As well as in the form of EPA and DHA found in fatty fish like salmon, tuna, mackerel and others.
So, how do omega-3’s affect our hair? A 2015 study looked at the possible effects antioxidants, omega-3 and omega-6 fatty acids had on hair density on 118 female participants. 79 of the 118 participants were given a daily dose of fish oil, blackcurrant seed oil, vitamin E, vitamin C and Lycopene (antioxidant found in red colored foods). After 6 months, participants were evaluated and found that the intervention group had a statistically significant improvement in hair density compared to the control group who were not given any supplementation. Although this study did not determine exactly which nutrients from the intervention group had the biggest impact on improving hair density, it still showed the positive effects nutrition can have on hair health.
In a perfect world, we would eat fresh foods daily, however life just doesn’t always work that way. If your’e someone who does’t consume the foods listed throughout this article frequently, supplementation may fit your current lifestyle right now, and that’s okay! It’s better to know where you are lacking nutrients and supplement, rather than guess and take anything and everything you see on Instagram. Shop my online pharmaceutical-grade supplement shop to receive 15% off all products!
Thanks for reading! Share with your friends and family, and if you have any questions, feel free to contact!
Healthy Regards,
Amanda Marnon
Healthful Coaching LLC