Can you eat your way to healthier, stronger hair? Nutrition does play an important role in hair growth, strength and structure, but the relationship isn’t always straightforward.
Hair loss has been linked to certain nutritional deficiencies. For example, low iron or inadequate protein intake can trigger a temporary form of hair shedding called telogen effluvium, where more hairs than usual enter the resting phase and fall out. If you’re experiencing sudden or unexplained hair loss, your doctor may recommend blood tests to check for deficiencies.
But before you start taking vitamin supplements like they’re tic-tacs, to make sure you’re covering all your bases the first step should be making sure you’re eating a balanced diet that provides the nutrients your hair follicles need to function properly. Below are some of the most important nutrients for hair health and where you can find them.
Iron
Hair follicle cells divide rapidly and are some of the fastest growing cells in the body. Iron is essential for carrying oxygen in the blood, as well as for DNA and protein synthesis, all of which are crucial to the hair growth cycle.
Iron deficiency is a well-established cause of thinning hair and increased shedding. When follicles don’t receive enough oxygen, they may leave the growth phase sooner than they should, and can lead to visible hair loss.
How much do you need?
Iron requirements vary by age, sex, and lifestyle. Adult women typically need around 18 mg per day, while adult men require about 8 mg. Those following a vegetarian or vegan diet are advised to consume roughly 1.8 times more iron, as plant-based iron is absorbed less efficiently than iron from animal sources.
Where to get it
Lean red meat, poultry and seafood are the richest sources. Plant-based sources include beans, lentils, tofu, leafy greens, nuts and seeds, especially when paired with vitamin C to boost absorption.
Biotin (Vitamin B7)
Biotin plays a key role in keratin synthesis, the protein that makes up hair, skin and nails. While true biotin deficiency is rare, low levels have been associated with brittle hair and increased shedding.
How much do you need?
The adequate intake for adults is approximately 30 micrograms per day.
Where to get it
Biotin is widely available in foods including eggs, meat, fish, nuts, seeds and whole grains, making deficiency unlikely in a balanced diet.
Selenium
Selenium is an antioxidant that helps protect hair follicles from oxidative stress, which can contribute to hair thinning. However, it’s a nutrient where balance is critical.
Both too little and too much selenium have been linked to hair loss. In fact, in 2025, a region in India experienced unexplained hair thinning, brittle nails and fatigue, later traced back to wheat flour fortified with excessive selenium.
How much do you need?
Adults generally need 55–70 micrograms per day, depending on age.
Where to get it
Brazil nuts are the most concentrated source, just one or two nuts can meet your daily requirement. Selenium is also found in seafood, meat, poultry and eggs.
Vitamin D
Vitamin D receptors play an important role in regulating the hair follicle cycle, particularly the start of the anagen (growth) phase. In a healthy scalp, around 80-90% of hairs should be in this growth phase at any given time.
Low vitamin D levels have been linked to several forms of hair loss, although research is ongoing to fully understand the relationship.
How much do you need?
The recommended intake for most adults is around 15 micrograms (600 IU) per day.
Where to get it
Your body produces vitamin D when sunlight hits the skin. Short daily exposure, around 5 to 30 minutes, depending on skin tone, season and location, is usually enough. Food sources include oily fish, egg yolks, beef liver and cheese, and many foods such as bread, milk and cereals are fortified with vitamin D.
L-Lysine
L-lysine is an essential amino acid involved in the absorption of iron and zinc, both of which are important for hair structure and follicle strength. Adequate protein intake overall is essential for maintaining healthy hair growth.
Where to get it
L-lysine is found in meat, eggs, dairy products, legumes and quinoa.
Omega-3 and Omega-6 Fatty Acids
Fatty acids contribute to scalp health and may influence the hair growth cycle. One study involving 126 healthy women found that supplementation with omega-3 and omega-6 fatty acids, alongside antioxidants, significantly reduced the proportion of hairs in the telogen (shedding) phase after six months. The women in the supplement group also saw a higher percentage of hairs in the anagen phase compared to the control group.
Where to get them
Omega-3s are found in oily fish (such as salmon and mackerel), flaxseeds, chia seeds and walnuts. Omega-6s are present in vegetable oils, nuts and seeds.
What to Avoid
When it comes to hair health, more is not always better. Too much of certain nutrients, particularly vitamin A, vitamin E and selenium, has actually been linked to hair loss. For this reason, you should have a blood test and work with your doctor to figure out if you need to take any supplements, and if so, which ones.
Lifestyle factors also play a role. Studies suggest that excessive alcohol consumption and drinking a lot of sugary drinks may be associated with increased hair loss, likely due to their impact on overall metabolic and hormonal health.
Experiencing hair loss?
Sometimes eating well isn’t enough to keep hair loss at bay. Hair loss can be caused by a number of other factors., with the most common cause being genetics This is called male pattern baldness (or female in women), and even if you were hitting your nutritional goals every day, you wouldn’t be able to counteract it. That doesn’t mean you can’t do anything about genetic hair loss, as clinically proven treatments like finasteride and minoxidil are effective treatments to stop it. If you want to learn more, you can read more about potential treatments here or take a free consultation for personalised recommendations.
All of our blog articles are reviewed by our Medical Director before publication.
