Hair Falling Out? Why Your Diet May Be to Blame

Are you finding more hair on your brush or the floor than usual? Hair loss can be caused by a number of different things. “What we eat plays a pivotal role in the health and growth of our hair,” shares PIH Health Physician Isaiah Ho.

Diet and Hair Loss

The foods we consume—or lack thereof—can influence the strength and vitality of our hair. “When certain key nutrients are amiss, your hair often pays the price,” shares Dr. Ho. Very low-calorie diets or those that restrict certain food groups may cause hair loss due to nutrient deficiencies. Essential nutrients like biotin, iron, omega-3 fatty acids, and various vitamins and minerals act as building blocks for strong, resilient hair follicles. A well-balanced diet rich in these nutrients nourishes the scalp and supports the natural hair growth cycle.

The Missing Nutrients: Where to Find Them

Restoring the health of your hair might be as simple as making strategic additions to your diet. Here are some key dietary elements that may be causing you to lose hair:

• Biotin: Not getting enough biotin in your diet can cause your hair to become brittle and fall out. Good sources of this vitamin include eggs, whole grains, soy and yeast.
• Iron: Too little iron can disrupt the nutrient supply to your hair follicles. This can stop the hair growth cycle, causing hair loss. Good sources of iron include dark leafy greens, legumes, beef, poultry and sardines.
• Vitamin C: If you don’t get enough vitamin C, it’s harder for your body to absorb iron, which is needed for hair growth. Good sources include citrus fruits, green peppers and potatoes.
• Zinc: A trace mineral that you must get through food because your body can’t produce it, not getting enough zinc can lead to hair loss. Good sources include pumpkin seeds, oysters and beef.
• Selenium: Another essential trace mineral, not enough selenium in your diet can affect the health of your hair follicles. Good sources include brazil nuts, fish and brown rice.
• Protein: Since your hair is made up of protein, you may experience hair loss if you don’t consume enough of it in your diet. However, eating too much protein may also lead to hair loss because it can cause you to become deficient in biotin.

If you find you’re losing more hair than normal, make an appointment with your primary care physician. To learn more about PIH Health Physician Isaiah Ho visit PIHHealth.org/Find-a-Doctor.

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