Hair – Strength, Growth & Balance

Why Hair Health Matters

Hair is more than just appearance — it reflects the state of your body. Thick, shiny hair shows balance and nourishment, while thinning, shedding, or poor quality often signal that something is missing inside. The good news is that with the right nutrition and care, many hair problems can be improved naturally.

Hair Loss & Thinning

The issue: Gradual thinning or loss of volume happens when follicles don’t receive enough nutrients or when stress disrupts the growth cycle. Iron, vitamin D, zinc, and biotin are common deficiencies that weaken hair roots.

How it works:
  • Iron carries oxygen to the follicles.
  • Vitamin D keeps follicles active.
  • Zinc supports scalp repair.
  • Biotin strengthens keratin, the protein that makes up hair.
  • Stress increases cortisol, which can push more hairs into a resting phase.
What helps:
  • Iron-rich foods (spinach, lean red meat, lentils) to restore oxygen supply.
  • Vitamin D from sunlight or fortified foods to reactivate dormant follicles.
  • Zinc from pumpkin seeds and legumes to support repair and growth.
  • Biotin from eggs and nuts for stronger hair shafts.
  • Omega-3s from fish or flaxseed to calm inflammation and improve scalp health.
Pattern Baldness

The issue: Unlike general thinning, pattern baldness is hereditary and linked to sensitivity to DHT, a testosterone derivative. Men often see receding hairlines or crown thinning, while women notice diffuse thinning at the top.

How it works: DHT shortens the growth cycle and gradually shrinks follicles, leading to finer hair until growth stops completely.

What helps:

  • Zinc to support hormone balance and scalp integrity.
  • Vitamin D to keep follicles healthier for longer.
  • Omega-3 fatty acids to reduce inflammation in the scalp.
  • Collagen supplements to strengthen existing hair shafts.
Excessive Shedding

The issue: Sudden handfuls of hair often appear after illness, childbirth, or extreme stress. This condition, telogen effluvium, is usually temporary but alarming.

How it works: A stressor pushes many hairs into the resting phase at once. Weeks later, they shed together, leaving the impression of sudden hair loss.

What helps:

  • Magnesium (bananas, nuts) to calm stress responses.
  • B-vitamins (eggs, poultry) to restore energy and support growth.
  • Vitamin C (citrus, bell peppers) to strengthen hair shafts with collagen.
  • Probiotics (yogurt, kefir) to help recovery after illness or antibiotics.
Dry, Brittle, or Oily Hair

The issue: Hair that breaks, looks dull, or gets oily quickly often points to nutrient imbalances combined with external damage from heat, dyes, or harsh products.

How it works:

  • Dry hair reflects low intake of omega-3s, zinc, or biotin.
  • Oily hair results from overactive sebum glands, influenced by zinc and vitamin A.

What helps:

  • Omega-3s (salmon, walnuts, flaxseed) to restore shine and flexibility.
  • Biotin (eggs, almonds) for keratin strength.
  • Zinc (pumpkin seeds, beans) to regulate oil production and repair.
  • Vitamin A (carrots, sweet potatoes) for balanced skin turnover.
  • Probiotics (fermented foods) for a healthy scalp microbiome.
Lifestyle Tips for Healthier Hair
  • Manage stress with sleep, relaxation, and physical activity.
  • Avoid tight hairstyles and reduce frequent heat styling.
  • Stay hydrated and eat healthy fats daily.
  • Protect your scalp from harsh chemicals and UV damage.

Medical Note

If you experience sudden bald patches, rapid loss, or scalp inflammation, consult a healthcare professional. For hereditary baldness, medical treatment may be necessary in addition to nutrition and lifestyle support.