What are the best foods to eat for hair loss?

It's not about a single "miracle" food (if only it were that easy!), but a balanced diet rich in key nutrients for hair growth support.

The best way to promote fuller hair is through a diet rich in protein, minerals, healthy fats, B vitamins, and antioxidants. Understanding the function of these essential hair nutrients will help guide you towards the nutritional support you need for optimal follicle health and the hair growth cycle.

Protein

What role does Protein play in hair growth? Think of protein as your hair’s VIP. Hair is primarily composed of protein, specifically keratin, which serves as its fundamental building block. Get ready for the fallout if you don't give it the attention it deserves.

At the center of hair loss and dietary deficiency, insufficient protein intake can manifest as dry, weak, and brittle hair, often resulting in hair loss. This underscores why protein is necessary to produce amino acids that grow stronger, thicker-looking hair.

What are ideal sources of protein for hair loss? Good sources provide the building material vital for keratin production, with each having additional components to promote hair recovery. Eggs, lean poultry, beef, fatty fish, and dairy provide the essential amino acids for a healthy and complete, bioavailable protein source that is key to keratin production.

For comprehensive plant-based solutions, soy products and quinoa contain all nine essential amino acids, making them excellent sources of complete protein. A diet enriched with a variety of legumes, nuts, and seeds can also provide essential amino acids.

If you're wondering, “How much protein in the diet do I need to avoid hair loss?” talk to your doctor about the recommended amounts of protein and other nutrients for hair thinning before making any dietary changes.

Minerals

Healthy hair loves minerals! Your hair health relies on these beloved nutrients, the turning point in your hair’s relationship status. So, which specific vitamin or mineral deficiencies are most likely to cause hair loss or thinning? Iron and zinc deficiencies are well-recognized causes of hair loss.

Iron, an essential component of red blood cells, helps increase circulation to the scalp. Just imagine it as tiny oxygen delivery trucks reaching their follicle destination, where healthy hair begins.

Zinc perks up keratin production, regulates hormones tied to hair loss, and enhances scalp circulation and repair. It also helps the oil-secreting glands around the follicles function smoothly, strengthens the follicles, and promotes healthier hair. Consequently, a lack of zinc weakens hair and disrupts the hair growth cycle, leading to hair shedding and dull, brittle strands.

Red meat, poultry, oysters, legumes, nuts, seeds, and whole grains are excellent sources of both of these nutrients for healthy hair.

B Vitamins

Unlike B-list actors, B vitamins make the A-list, playing a starring role in maintaining healthy hair. They help transport oxygen to the follicles and promote cell growth and metabolism for optimal hair health, which explains why vitamin B deficiency is a significant cause of hair fall.

Here is what each B vitamin does to help halt hair loss:

• B1 (thiamine) helps convert nutrients into the energy needed to support hair growth.
• B2 (riboflavin) & B3 (niacin) enhance scalp circulation and cell development.
• B5 (pantothenic acid) promotes blood flow to the scalp.
• B7 (biotin), the most well-known hair vitamin, is essential for keratin production.
• B9 (folate) plays a role in hair cell division and growth.
• B12 is instrumental in creating red blood cells and in carrying oxygen to the hair follicles.

Aim for a well-balanced diet of eggs, Greek yogurt, leafy greens, legumes, meat, nuts, seeds, and whole grains to help ensure adequate nutrition for better hair.

Healthy Fats

Healthy fats are indispensable for ensuring a healthy scalp—the foundation for thicker, fuller hair. No, this isn’t an invitation to drown everything in butter! We’re talking about omega-3 fatty acids, avocados, and olive oil.

Do Omega-3 Fatty Acids and other healthy fats truly impact scalp and hair follicle health? 100%. Omega-3 fatty acids, found in fatty fish, walnuts, and many seeds, nourish the scalp, reduce dryness and inflammation, while enabling hair to stay in the hair growth phase longer.

But they aren’t the only healthy fats in town. Avocados and olive oil are great fats for a healthier scalp, follicles, and strands.

Antioxidants

Antioxidants save the day from free radicals, brandishing a shield of protection like the superheroes they are. Free radicals are unstable scavengers that attempt to stabilize themselves by stealing electrons away from healthy hair follicles. But, with antioxidants helping protect hair cells from their damaging effects, your hair stays safe another day!

• Vitamin C helps strengthen the hair shaft and prevent breakage, contributing to fuller, lusher-looking hair.
• Vitamin A and beta-carotene promote hair cell growth and help the scalp produce natural oil vital for moisture.
• Vitamin E assists with follicle cycling and promotes blood circulation to the scalp, improving hair follicle vitality. 

Nutrient-Rich Hair Care

In addition to nourishing your hair from the inside out through your diet, it is vital to treat it from the outside in by using proven hair loss products with effective ingredients.

DEKOHAIR harnesses the power of healthy fats (castor oil, olive oil), vitamins (biotinyl tripeptide), proteins (arginine and other amino acids), and powerful antioxidants (apigenin - a flavonoid), to moisturize, strengthen, protect, and improve scalp circulation.

Think it’s a coincidence that these actives mirror many of the dietary nutrients vital for hair loss? It isn’t! Together, these nutrients support follicle health and density, making them a dynamic, high-octane addition to your hair loss hair care routine.

Practical strategies for overcoming hair thinning include a diet that incorporates each of the featured nutrients for hair loss, combined with science-backed hair loss solutions. Stay tuned for our next blog, which outlines the best options to include in your diet and hair recovery routine.

Note: For significant hair loss, consult a dermatologist or physician who can test for nutritional deficiencies or underlying medical conditions that diet alone cannot correct.