While no diet can reverse androgenetic hair loss, nutritional status meaningfully affects hair fibre quality, growth rate, and the severity of reactive shedding. Eating well supports the best possible performance from your existing follicles.
Protein is the most important macronutrient for hair. Hair is made almost entirely of keratin — a structural protein. Inadequate protein intake directly impairs hair growth and increases shedding. Target a minimum of 1.2 grams of protein per kilogram of body weight daily. Quality sources include eggs, lean meat, fish, legumes, and dairy.
Iron — particularly for women and men with restricted diets — is the most common nutritional deficiency associated with diffuse hair shedding. Red meat, dark leafy greens, pulses, and fortified cereals are good sources. Eat them with vitamin C to maximise absorption.
Zinc supports follicle structure and oil gland function around the follicle. Deficiency is associated with hair loss and slow regrowth. Oysters, pumpkin seeds, beef, and chickpeas are among the richest sources.
Omega-3 fatty acids — from oily fish, walnuts, and flaxseed — support scalp health and reduce inflammation that can affect the follicle environment. Their direct effect on androgenetic hair loss is modest, but they contribute to overall scalp condition.
Vitamin D deficiency is common in the UK and has been associated with hair cycling disorders. Supplementation during the winter months is advisable for most UK adults. Fifteen to twenty minutes of midday sun in summer produces adequate vitamin D in most skin types.
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