Does Nutrition Affect Our Hair?

With

Christianna Karaolis from Eat Happy Feel Good

Absolutely yes! We tend to think of hair as being cosmetic but it can be a reflection of our health. So if you want your tresses looking their best, I would definitely recommend paying attention to your nutrition. The truth is we all care about how our hair looks but it does needs a little more TLC than just an occasional cut and blow-dry.

Focusing on food, nutritional deficiencies can show up in your hair and result in hair loss, thinning, breakage or change in texture. Hair cells are the second fastest dividing cells in our body, which means they need a lot of energy and nutrients. But to our body, hair is not essential or a priority. So if you’re lacking nutrients, your body will prioritise the nutritional needs of important organs (as it should), which can then cause your hair to suffer.

Ultimately, what this means is that it’s important to have a nutrient-rich diet –give your body enough nutrients for all its needs, including your hair.

That being said, there are some nutrients that are particularly important for healthy hair, starting with protein. Hair is composed primarily of protein (a type called keratin), so getting enough quality protein in your diet is vital.

Insufficient protein could mean that hair won’t grow past a certain length and is more prone to breakage or becoming brittle and falling out. Aim to have protein with every meal; fish, chicken, meat, eggs, beans, quinoa, tofu, legumes, nuts or Greek yoghurt are all great sources.

Next there’s iron; a vital mineral for hair growth. Monitoring iron levels is especially important for menstruating women. If you notice changes in your hair, testing iron levels might be a good idea. To try and make sure you’re getting enough iron in your diet, include meat, liver, fish, beans, lentils, green leafy veg, seeds.

If you suspect you have low iron, do not take supplements without testing and the supervision of a health professional; it can be unsafe.

Linked to iron, is vitamin C because among its many functions, vitamin C helps our body absorb iron from plant foods and produce collagen; both are important for healthy hair. Our body can’t make or store Vitamin C, so we need to consume a source of Vitamin C daily. Good sources are citrus fruits, strawberries, kiwis, peppers, broccoli, kale.

It’s worth remembering that Vitamin C is water soluble, so it is easily lost from foods through overcooking. To make sure you’re getting the best from these foods, have them raw or lightly cooked.

Next we have Omega 3; healthy levels have been shown to help reduce hair loss; and most people don’t get enough. Make an effort to include Omega 3 rich foods from oily fish, chia seeds, walnuts and hemp seeds, or take a supplement.

Other nutrients that can have an effect on hair include zinc; we get zinc from meat, liver, kidneys, oysters, crab, peanuts, milk, cheese.

Vitamin B12 and biotin also support healthy hair, and research has shown that it can help reduce hair fall. CoQ10, vitamin A and vitamin E have also been linked to healthy hair, in part due to their antioxidant properties.

Hydration also matters. The scalp, just like the rest of the skin, can become dehydrated, which can affect hair growth, so stay well hydrated.

Times of hormone fluctuation can have a massive impact on hair; such as pregnancy and menopause; and by supporting the body during this time with the right nutrition, lifestyle and supplement interventions it can really help.

It’s also very important to say that, while nutrition matters, hair changes may indicate an underlying health condition that needs addressing, such as thyroid dysfunction, autoimmune conditions, anaemia, scalp conditions – all of which can affect hair. So when I see hair issues in clinic, depending on what other symptoms are also present, I would consider further testing or referring to a doctor. There are further possibilities such as alopecia and genetic influences can play a big role too.

And of course, lets not forget one of the most common causes of hair problems, stress.

Whatever the reasons, identifying why your hair might be suffering has got to be the starting point. In almost every case, there is a lot we can do, including optimal nutrition.

If you’d like to have a consultation with Christianna, contact her on 07851 680211 or christianna@eathappyfeelgood.co.uk