Hair loss can be a concerning issue for many individuals. While there are a variety of factors that can contribute to hair loss, including genetics, hormonal changes, and stress – diet can also play a significant role. In this blog post, we will explore the importance of diet when it comes to hair loss and discuss the nutrients that are essential for maintaining healthy hair.

Diet is important, but it isn’t the be all and end all. Diet means restriction to alot of us. And restriction has huge implications on the hair. Your hair is the second fastest dividing cell in the body, it requires a hell of a lot of energy to grow. Your body will distribute your key vitamins and minerals from your diet to your vital organs – your hair will only get the dregs of what’s left. If there’s no dregs, there’s nothing left for the hair. We see alot of clients within our consultations in their 20’s who are struggling with hair shedding and breakage, when we dive deep – there’s generally an element of restriction or an isolation of particular food groups. So yes, diet is important – but be aware of what diet means, it doesn’t mean restriction, it means inclusion. And you should be including the following:


Protein is an essential nutrient for hair growth, as hair is primarily made up of a protein called keratin. A diet that is low in protein can lead to weak and brittle hair, which can eventually result in hair loss. To ensure that you are getting enough protein in your diet, incorporate foods such as lean meats, eggs, fish, and plant-based sources such as beans, lentils, and nuts.


Iron is another nutrient that is important for hair health. Iron helps to carry oxygen to the hair follicles, which is essential for hair growth. A lack of iron in the diet can lead to anemia, a condition that can cause hair loss. To increase your iron intake, consume foods such as red meat, poultry, fish, leafy greens, and fortified cereals.

Vitamin C

Vitamin C is an antioxidant that helps to protect hair from damage caused by free radicals. It also helps the body to absorb iron, which is important for hair growth. Foods rich in vitamin C include citrus fruits, strawberries, kiwi, bell peppers, and broccoli.

Omega-3 Fatty Acids

Omega-3 fatty acids are essential fats that are important for maintaining healthy hair. They help to nourish the hair follicles and promote healthy hair growth. Omega-3s can be found in fatty fish such as salmon and mackerel, as well as in nuts and seeds such as flaxseed and walnuts.

Vitamin D

Vitamin D is important for hair health. Exposure to sunlight is the primary way that the body produces vitamin D, but it can also be found in foods such as fatty fish, egg yolks, and fortified foods.


Biotin, also known as vitamin B7, is a nutrient that is essential for healthy hair growth. It helps to strengthen the hair follicles and promote hair growth. Foods that are rich in biotin include eggs, nuts, whole grains, and sweet potatoes.

In conclusion, a diet that is rich in protein, iron, vitamin C, omega-3 fatty acids, vitamin D, and biotin can help to promote healthy hair growth and prevent hair loss. Incorporating these nutrients into your diet can help to nourish your hair from the inside out, resulting in stronger, healthier hair. But please remember, you have to eat to have healthy hair.