When your hair starts to thin, become brittle, or stop growing as it used to, your first instinct might be to switch shampoos or try a new hair mask. But what if the root cause isn't on your scalp, but on your plate?
Hair health isn’t just about what you apply externally. It’s strongly tied to internal nutrition. Your hair follicles are some of the most metabolically active cells in the body and require a steady supply of nutrients to function properly. A poor diet can lead to dryness, breakage, hair fall, and even slowed hair growth.
Let’s break down how your diet impacts your hair—and more importantly, how to fix it.
Protein: The Foundation of Strong Hair
Hair is made mostly of keratin, a structural protein. When your body doesn’t get enough protein, it diverts what little it has toward essential organs, leaving hair growth low on the priority list. This can push hair into a resting phase, leading to thinning and delayed regrowth.
Fix it: Make sure your diet includes quality protein sources such as lentils, chickpeas, tofu, Greek yogurt, and eggs. These foods supply essential amino acids your body needs to build and maintain keratin.
Healthy Fats: Nourish from Within
Omega-3 fatty acids don’t just benefit your heart; they also hydrate your scalp and improve hair elasticity. A deficiency can result in dry, brittle strands that are more prone to breakage and split ends.
Fix it: Add fatty acid–rich foods like avocados, walnuts, flaxseeds, chia seeds, and olive oil to your meals. These nourish the scalp and improve shine and softness naturally.
Vitamin Deficiencies That Impact Hair
Several vitamins play a direct role in follicle function and hair growth cycles. Let’s look at some common culprits behind lackluster hair.
Vitamin A: Essential for sebum production and healthy skin turnover. A deficiency can cause a dry, flaky scalp.
Food sources: Sweet potatoes, spinach, carrots, and kale.
B Vitamins: Especially biotin (B7) and B12, support cell growth and oxygen delivery to the scalp. Deficiencies are linked to hair loss and premature greying.
Food sources: Whole grains, almonds, spinach, apples, yogurt, mushrooms, seaweed.
Vitamin C: A potent antioxidant that supports collagen production and helps absorb iron. Low levels can weaken the hair shaft.
Food sources: Citrus fruits, bell peppers, strawberries, and gooseberries.
Vitamin D: Involved in the creation of new hair follicles. Low levels are increasingly associated with chronic hair fall.
Food sources: Mushrooms, fortified dairy, and daily exposure to sunlight.
Iron: A Critical Mineral for Hair Growth
Iron helps deliver oxygen to hair follicles. Without it, follicles become starved of oxygen and nutrients, often leading to excessive hair shedding or even telogen effluvium (a form of temporary hair loss).
Fix it: Include iron-rich foods like spinach, lentils, pumpkin seeds, broccoli, and beans in your diet. Pairing them with vitamin C–rich foods can improve absorption.
Inflammatory Foods: A Hidden Threat
A diet high in refined sugar, processed snacks, and fried foods can lead to systemic inflammation. Chronic inflammation may disrupt the hair growth cycle and negatively affect scalp health.
Fix it: Reduce your intake of sugary drinks, refined carbs, and processed foods. Opt instead for whole grains, fresh fruits and vegetables, lean proteins, and healthy fats to keep inflammation in check.
A Holistic Approach to Hair Health
Fixing your diet is one of the most effective ways to improve hair health, but it works best as part of a well-rounded lifestyle. Here are a few additional practices to support your hair journey:
1. Stay Hydrated
Water plays a vital role in nutrient transport and scalp hydration. Aim for at least 10–12 glasses a day, especially if you're active or live in a dry climate.
2. Manage Stress
Chronic stress raises cortisol levels, which can disrupt the hair cycle and lead to shedding. Incorporate stress-reducing activities like yoga, meditation, journaling, or nature walks.
3. Consider Supplements (If Needed)
If you're not getting sufficient nutrients from food alone, supplements can fill the gap. Dr. Su Glow x Grow is a dermatologist-formulated blend designed to support skin, hair, and gut health.
4. Minimize Heat and Chemical Damage
Frequent use of flat irons, curling wands, or chemical treatments can lead to cuticle damage and long-term breakage. Use heat protectants, limit styling, and opt for air-drying when possible.
External Care Still Matters
While improving your diet lays the foundation, topical treatments can boost results. A nutrient-rich serum or oil helps nourish the scalp and strengthen strands from the outside in. Look for products formulated with peptides, botanical extracts, biotin, rosemary, stem cells and caffeine.
At Dr. Su, we recommend pairing internal support with targeted external care. Our Hair Growth Serum and Hair Oil are designed to work in synergy with a nutrient-dense diet to promote fuller, healthier hair.
Final Thoughts
Your hair reflects what’s happening inside your body. Thinning, dullness, or breakage might not just be cosmetic; it could be a sign your body needs better fuel. By prioritizing a diet rich in protein, healthy fats, essential vitamins, and minerals, you create the perfect internal environment for stronger, shinier hair.
Pair that with smart lifestyle habits and science-backed scalp care, and you’re on your way to reclaiming your hair’s natural vitality.