How Nutrition Affects the Hair and Scalp

By Stephanie Hinkle, Registered Dietitian, BosleyMD Educator, and Yoga Instructor

To understand the connection between nutrition and hair we first must understand keratinization, the body's process of making hair.

Keratinization is the intricate process by which new hair cells form, mature, and eventually appear from the scalp. This produces keratin, our hair's primary protein. But here is the catch, keratinization is not an easy "walk in the park." It is a demanding process that requires ample energy and an array of nutrients to fuel the journey. Just like a construction site bustles with activity – your body diligently works to synthesize keratin, fueled by the nutrients you provide through your diet.

What happens when the body's nutrient supply falls short? Similar to a construction project that halts in the absence of essential building materials, the process of hair growth can come to a screeching stop when there is a deficiency of key nutrients.

When the body senses a shortage of vital nutrients, it prioritizes its resources, channeling them towards essential bodily functions to ensure survival. Unfortunately, since hair is a non-vital organ it often takes a back seat in this scenario. The body conserves energy by temporarily suspending hair growth until the deficiency is addressed and more resources become available.

Hair serves as a barometer of overall health, reflecting the body's internal state and nutritional status. By nourishing our bodies with a balanced diet rich in essential nutrients, we provide the building blocks for robust keratinization and healthy hair growth.

Many hair loss conditions, including common androgenetic alopecia, often have inflammation at the center of the issue. Androgenetic alopecia, also known as male-pattern baldness or female-pattern baldness, is influenced by genetic and hormonal factors. In this condition, hair follicles gradually shrink over time, producing finer and shorter strands until they eventually cease to grow. Research shows that inflammation at the hair follicle plays a significant role in this process. Inflammation can disrupt the normal hair growth cycle, leading to a reduction in both the quantity and quality of hair. Understanding this inflammatory aspect is crucial in developing effective strategies to manage and potentially reverse the hair loss associated with androgenetic alopecia.

Inflammation disrupts the delicate and intricate cycle the three phases of hair growth: anagen (growth), catagen (transitional) and telogen (resting). Thus, inflammation plays a pivotal role in various hair loss conditions.

When inflammation occurs at the hair follicle, it can interfere with this growth cycle, leading to premature entry into the resting phase and impeding new hair growth. Inflammatory processes may damage the follicle's environment, affecting blood flow, nutrient supply, and the normal functioning of cells crucial for hair development. Consequently, the disruption of the hair growth cycle due to inflammation contributes to the manifestation of conditions, such as alopecia, causing a noticeable impact on the thickness and density of the hair. Mitigating inflammation is a key aspect to promote a healthy hair growth environment.

Eating healthy foods is like giving your hair a special kind of superpower. Imagine your hair as a superhero cape and the nutrients from food are what make it strong and shiny.

■ Proteins , like those found in chicken or beans, act as the building blocks for your hair, making it tough and preventing it from becoming weak or breaking easily. Foods with omega-3 fatty acids, such as fish or nuts, are like magic potions for your scalp, keeping it healthy and happy.

■ Vitamins and minerals , like vitamin A from carrots or vitamin E from almonds, are like little helpers that make sure your hair gets everything it needs to grow. Biotin, found in foods like eggs, is like the superhero's sidekick that boosts hair growth and stops it from falling out.

■ Drinking water is like giving your hair a big, refreshing drink. Just like plants need water to grow, your hair needs water to stay hydrated and look its best.

Now, let's talk about energy, the superhero's fuel. Your body needs a lot of energy for hair growth, just like superheroes need power to save the day. Eating healthy food is like putting the right fuel in your superhero's tank. So, when you eat healthy meals, you're not just feeding yourself, you're also giving your hair the energy it needs to grow strong and fast.

Remember, every bite you take is like a little adventure for your hair superhero, making sure it stays healthy and ready for any challenges that come its way!

When your body faces a deficiency or a shortage of nutrients, it prioritizes the essential organs like the heart, liver, and lungs over less critical areas like hair and nails. This means that if you're not getting enough of certain nutrients, your body will direct those resources to where they are needed most for survival.

In times of nutritional deficiency, hair may be affected, leading to issues like hair loss or dullness. This emphasizes the importance of maintaining a balanced diet to ensure your body gets the necessary nutrients for overall health, with the added benefit of supporting healthy hair as well. So, while hair may not be a vital organ, it can serve as a visible indicator of your overall well-being.

The 10 Best Foods to Help You Achieve Healthy Hair:

Provided by Judy Geisinsky, Licensed Trichologist, Founder, Milano Wigs

Salmon: Salmon is rich in omega-3 fatty acids, which are amazing for hair. They nourish hair follicles and promote a healthy scalp.

Spinach: Spinach is high in iron, vitamins A and C and folate (otherwise known as vitamin B9), all of which contribute to a healthy scalp and hair growth.

Sweet Potatoes: Sweet potatoes are loaded with beta-carotene, which the body converts to vitamin A, essential for maintaining a healthy scalp.

Eggs: Eggs provide protein, biotin and other essential nutrients that promote hair growth and strength.

Avocado: Avocados are packed with vitamins E and C, which help combat oxidative stress and promote collagen production for healthy hair.

Nuts and Seeds: Nuts and seeds contain omega-3 fatty acids, zinc and vitamin E, supporting hair health and preventing hair loss.

Greek Yogurt: Greek yogurt is high in protein, which is essential for hair structure and contains vitamin B5 (pantothenic acid), which is great for hair health.

Berries: Berries are rich in antioxidants, vitamins and minerals that promote overall health, including that of the hair.

Lean Poultry: Lean poultry is high in protein and iron. Protein is crucial for hair health and growth.

Oysters: Oysters are a great source of zinc, a mineral that supports hair growth and helps prevent hair loss.