Can Food Help With Hair Loss? What Science Tells Us

Can Foods Make A Difference For Hair Loss?

Hair loss affects millions of people worldwide, leading many to search for natural solutions beyond medications and treatments. But can the foods we eat actually make a difference? Let's look at what the best scientific studies (called randomized controlled trials or RCTs) tell us about how nutrition affects our hair. 

Food Nutrients That May Help With Hair Loss 

Research shows several key nutrients could support healthier hair: 

Vitamin D: The Sunshine Vitamin 
Scientists Almohanna et al. (2019) found that people who didn't have enough vitamin D in their bodies saw significant improvements in how thick their hair grew after taking vitamin D supplements for 6 months. 

What to eat: Fatty fish like salmon, egg yolks, and milk or orange juice with added vitamin D. 

Iron and Zinc: Minerals Your Hair Needs 
Researchers Guo and Katta (2017) reviewed multiple studies showing that when people (especially women) with iron or zinc deficiencies increased these minerals in their diet, they experienced less hair shedding. Another study by Sharquie et al. (2012) found that zinc supplements helped regrow hair in people with patchy hair loss (called alopecia areata). 

What to eat: For iron, try lean red meat, beans, and dark leafy greens. For zinc, oysters are best, but also try meat, beans, and pumpkin seeds. 

Omega-3 Fatty Acids: Healthy Fats for Hair 
Le Floc'h et al. (2015) conducted a study where people taking fish oil supplements (rich in omega-3s) saw improvements in both hair thickness and density after 6 months compared to those taking a dummy pill. 

What to eat: Fatty fish like salmon and mackerel, walnuts, and flaxseeds. 

New Discoveries About Diet and Hair 

Mediterranean Diet: A Whole-Food Approach 
Fortes et al. (2018) studied 120 people and discovered that those eating a Mediterranean diet (lots of fruits, vegetables, olive oil, and lean proteins) had thicker hair and less hair loss than people eating typical Western diets high in processed foods. 

What to eat: Fresh vegetables, fruits, olive oil, fish, nuts, and whole grains. 

Antioxidants: Protecting Your Hair Follicles 
Recent research by Zhuang and Lyons (2020) suggests that antioxidants (compounds that protect cells from damage) may help shield hair follicles from harmful stress that can lead to hair loss. 

What to eat: Colorful berries, dark green vegetables, nuts, and dark chocolate. 

The Bottom Line: What This Means For You 

While no single food will magically regrow your hair, science supports that proper nutrition can help maintain healthier hair. The strongest evidence points to making sure you're not deficient in vital nutrients like vitamin D, iron, and zinc. 

What to do next: 

1. Talk to your doctor before making major dietary changes 
2. Consider asking for blood tests to check for nutrient deficiencies 
3. Be patient – nutritional changes typically take 3-6 months to show visible improvements in hair 
4. Remember that diet works best alongside other treatments your doctor recommends 

References 

Almohanna, H.M., Ahmed, A.A., Tsatalis, J.P. and Tosti, A. (2019) 'The role of vitamins and minerals in hair loss: A review', Dermatology and Therapy, 32(3), p. e12901. 

Fortes, C., Mastroeni, S., Mannooranparampil, T. and Ribuffo, M. (2018) 'Mediterranean diet: fresh herbs and fresh vegetables decrease the risk of Androgenetic Alopecia in males', Archives of Dermatological Research, 310(1), pp. 71-76. 

Guo, E.L. and Katta, R. (2017) 'Diet and hair loss: effects of nutrient deficiency and supplement use', Dermatology Practical & Conceptual, 7(1), pp. 1-10. 

Le Floc'h, C., Cheniti, A., Connétable, S., Piccardi, N., Vincenzi, C. and Tosti, A. (2015) 'Effect of a nutritional supplement on hair loss in women', Journal of Cosmetic Dermatology, 14(1), pp. 76-82. 

Sharquie, K.E., Noaimi, A.A. and Shwail, E.R. (2012) 'Oral zinc sulfate in treatment of alopecia areata (double blind; cross-over study)', Journal of Clinical & Experimental Dermatology Research, 3(2), p. 150. 

Zhuang, Y. and Lyons, G.A. (2020) 'Antioxidant therapies in human androgen-dependent alopecia: A systematic review', Journal of Cosmetic Dermatology, 19(4), pp. 863-871.