Nutrition For Healthy Hair

Healthy Hair

In order to keep your hair in optimum condition and have optimum growth be sure to eat a healthy balanced diet.  The condition of your health manifests in the health of your hair.  If you are stressed, sleep deprived, suffer acute or chronic illness or even possibly on some fad diet this will all have an effect on your hair.

Hair is sensitive to any internal changes within the body.  It is the second fastest growing cell in the body, intestinal cells take first place.  Although, unlike the intestines, hair is a non-essential tissue, which results in the metabolism not prioritising the needs of hair.  It is more important to assist the functioning of essential tissues.  This will result in hair likely to deteriorate first from any upset within the body and the last to benefit from any improvement.

Certain nutritional deficiencies can lead to badly conditioned hair and sometimes even hair loss.  This most often suggests underlying metabolic problems, illness, psychological or emotional stress.  Fortunately, this can be restored if the deficiency is addressed.

However, hair loss and thinning do not always correspond with the disruption that has caused it.  It can take as long as three months for the effects to be evident in the hair.  To treat hair loss caused by nutritional deficiencies it is paramount that a healthy balanced diet is consumed.

Possible Causes

The following can be responsible for underlying metabolic problems or illness and can include:-

  • Anaemia
  • Hormonal Imbalances
  • Thyroid Dysfunction
  • Restrictive Dieting
  • Shock
  • Distress or Severe Upset
  • Stress
  • Acute Illness
  • Chronic Illness
  • Chemotherapy
  • Fever
  • High Fever
  • Surgical Procedures
  • Pregnancy
  • Menopause

Optimum Nutrition For Hair 


Eat a nutritious balanced breakfast try to include protein and complex carbohydrates.


Depending on your activity level drink approximately 1.5 to 2 litres of water a day.  Your scalp can also become dehydrated.

Salt Intake

Salt causes water retention.  Be careful of hidden salt and the amount you are consuming.

Eat Healthy Snacks

Sustain energy levels to improve energy for your follicles.  Snack on fruit or vegetables, nothing high in sugar or saturated fat.

Eat Enough Protein

It is fundamental to get enough protein since this is mostly what your hair is composed of.  Adequate amounts in the diet is essential for hair growth.  Eat lean protein sources or plant based alternatives, beans, legumes and nuts.   Eggs are a phenomenal source of protein and biotin, which are two nutrients commonly associated with hair loss.

Eat Enough Iron

Stored Iron (Ferritin) is important for hair growth.  Ensure to consume protein with vitamin C for adequate absorption.

Eat The Rainbow

Eating a balanced variety of foods and colours will ensure a wider range of essential vitamins and minerals are consumed.

Omega 3 Fatty Acids

Fish such as salmon, mackerel, trout and herring, or ones which contain omega 3 fatty acids also contain protein, selenium, vitamin D3 as well as some B vitamins.  These nutrients may help promote strong and healthy hair.

A lack of the correct nutrients including vitamins A, C, D and E, Zinc, Vitamin B  Iron, Biotin, Protein and essential fatty acids may slow down hair growth or even cause hair loss.

Always speak with you doctor before making changes to your diet.


Get in touch to get  further nutritional advice or a meal plan to improve your crowning glory.