How does Diet and Hair Loss Interrelate?
Our hair is a non-essential tissue, meaning it is one of the last to receive its nutrient supply to grow and repair after vital organs tissues have been accommodated. Therefore, your diet can be a factor to your hair loss and is worth further investigation.
What are the Factors that Influence Hair Loss?
First, a question to ask yourself, ‘Am I eating enough to provide nutrients to all my tissues…?’ If you’re unsure on the answer, it’s possible you aren’t consuming sufficient calories/energy for your body’s essential tissues – resulting in inadequate nutrient supply for your hair.
It is also common among those who have experienced extreme weight loss (such as those recovering from bariatric surgery) to experience noticeable scalp hair thinning. This is due to an extremely restricted/ low calorie diet where nutrients are initially not met through diet alone due to an inadequate calorie intake.
This is where nutrient supplementation can be considered. Generally, after nutrient and calorie intake has been replenished, your hair should start to improve after a few months.
If your energy needs are being met, then the next factor to consider is, do you have any nutrient deficiencies?
What are the Nutrients to Consider?
Protein:
Hair is predominately made from protein, it is important to meet your protein requirements. Try to aim for 20-30g of protein at each main meal and 10-15g of protein in your snacks.
Protein Sources:
Lean red meat, chicken, turkey, eggs
Seafood: fish, prawns
Dairy products: natural yoghurt, cheese, milk
Legumes: lentils, chickpeas, kidney beans
Soy products: tofu, edamame, tempeh
Iodine:
Is important for thyroid hormone production which has a significant influence on metabolic activity and hair growth. In Australia, fortification of baked commercial breads with iodised salt became mandatory, in response to iodine deficiency in the general population (1). Iodine deficiency can result in growth and development problems as a child or thyroid disease such as hypothyroidism or goitre (2).
Iodine Sources:
Seafood, especially seaweed
Baked commercial bread- fortified with iodised salt
Iodised salt
Eggs
Selenium:
Is important for the absorption of iodine as well as contributing to conversion of inactive thyroid hormone to the active form (2). With an inadequate selenium intake, you may not be absorbing adequate amounts of iodine for your thyroid to produce thyroid hormones or convert it to its active form.
Selenium Sources:
Brazil nuts- richest source (2 nuts, equal our selenium intake for the day)
Oysters
Tuna
Wholewheat pasta
Zinc
An essential nutrient for cell growth and repair, and a fundamental factor of the hair cycle. It also contributes to thyroid homeostasis, meaning it is involved in regulating/converting your thyroid hormones (3). Therefore, zinc deficiency may result in decrease thyroid hormone levels (3) and further hair loss.
Zinc Sources:
Lean red meat
Oysters
Shellfish- crab
Nuts: cashews, pine nuts
Seeds: hemp, pumpkin
Lentils
Iron
Is essential to produce haemoglobin which is found in our red blood cells. Its role in the hair cycle has not been well researched (4). However, as haemoglobin travels around the body it carries oxygen for the growth and repair of cells, including cells associated with hair growth. Iron deficiency is one of the common causes of hair loss in younger women (4), as iron is regularly lost in menstruation, consequently, iron requirements are higher. This is why a woman’s iron intake is an important factor to consider.
Iron Sources:
Animal based: haem iron = better absorbed
Lean red meat
Fish: tuna
Eggs
Plant based: non-haem iron = not as well absorbed - consume with vitamin C (lemon juice, capsicum, tomato) to increase absorption and avoid caffeine (coffee, tea, energy drinks, coke), calcium supplements and alcohol 30 minutes to 1 hour before and after your iron rich meal.
Tofu
Cooked dark leafy greens
Legumes: red kidney beans, black beans, lentils
Iron-fortified cereals: Uncle Toby’s Iron Plus
Cooked oats
Nuts: almonds, cashews
Dried apricots
Seeds: hemp, chia, flax, pumpkin
If you have a sufficient calorie intake and no demonstrated nutritional deficiencies, the final consideration is impaired nutrient absorption. This may be due to potential gut disturbances such as a parasite, and/or inflammatory diseases such as Coeliac Disease, inflammatory bowel disease, and diverticulitis. These can contribute to poor absorption of certain nutrients so it is always valuable to assess (based off gut symptoms such as bloating & bowel movements) to eliminate these potential causes.
If you have any hair loss concerns and want further information, please check out Anthony Pearce Trichology who is a hair loss specialist.
References:
doi: 10.1155/2017/1297658
doi: 10.1159/000103324
Copyright: Lyndal Schnabel Dietitian 2023