Learn about the key nutrients, vitamins, minerals, herbs and omega oils to support healthy and vibrant looking locks
Hair loss or thinning can affect men and women of any age and at any life phase. While factors such as hormonal health, stress, as well as the scalp health can play a big part in experiencing changes in hair, nutrition is key to supporting healthy hair growth. In this article, nutritionist Will Jordan explores causes of hair loss and how specific vitamins, minerals and omega oils can help optimise the hair growth cycle and scalp health.
Introduction
Hair is often a defining part of our look, and a way to reflect our personality to the world. Hair loss, medically known as alopecia, can affect our self-esteem and is often caused by dysregulation of the hair growth cycle. There are many different reasons why this cycle can be dysregulated, including hormonal changes, stress, poor scalp health, and inadequate nutrition or deficiencies.
How fast your hair grows will vary from person-to-person. Our hair grows in four defined stages lasting between two to eight years, the first phase is the anagen phase where new hairs grow, the second phase is the catagen, or transition, phase where the hair follicles regress and detach and lie dormant. The third phase is the telogen, or resting, phase which is where new hair begins to grow at the base of the hair follicle, which is the resting phase, and finally the exogen, or shedding, phase which is where the old hair is shed, and the new hair is pushed out. [1]
Hormonal health
Hormones play an essential role in the regulation of the hair growth cycle, and this can affect both men and women. These include hormonal changes and dysregulation, such as those experiencing menopause and the fluctuation of oestrogen and progesterone, excess androgen hormones such as testosterone, elevated cortisol levels from chronic stress, and thyroid dysfunction, may affect hair health and growth. [2]
Key nutrient: Omega oils, when hair loss is associated with thyroid dysfunction
Dysregulated thyroid hormones are linked to poor skin health and hair loss. [3] One factor in supporting thyroid health is managing systematic inflammation, omega oils may help reduce this and provide the body with a more stable environment to produce and regulate hormones. [4]
Key nutrient: Pumpkin Seed may naturally inhibit DHT, linked to androgenetic alopecia
An excess of androgens can also directly impact the hair growth cycle. Pumpkin seed has been found to inhibit the conversion of testosterone into dihydrotestosterone (DHT), the hormone that can weaken hair follicles and cause androgenetic alopecia. [5]
Stress
Alopecia can be caused by both physical changes in the body, but also the state of our mental health and well-being. Stress can exert pro-inflammatory effects and disrupt hormones which can negatively impact the hair cycle and cause hair loss and slow regrowth.
Key nutrient: Omega 3 for its anti-inflammatory benefits and promoting a healthy environment for hair growth.
Omega 3 may help as it has been found to reduce perceived stress [6], reduce systematic inflammation and cortisol levels, as well as boosting the repair mechanisms of the body. [7]
Lifestyle factors may also potentially help support stress. Regular exercise, from gentle activities such as yoga and walking to more intense activities such as sports and resistance training, may help relieve stress. [8]
Nutritional Deficiencies
Different nutritional deficiencies may increase the risk of premature hair loss. Iron deficiency has been strongly associated with telogen hair loss. [9] Additionally, human trials have found that low levels of both zinc and vitamin E have been linked to alopecia. [10] [11]
Biotin helps maintain healthy hair as it supports the structure and strength by being involved in keratin production, so low levels may impact hair health. [12] [13] Mineral deficiencies or inadequate intake including zinc, copper, selenium, iron and iodine are also all associated with increased risk of hair loss as they play an important, and not yet fully understood role in hair follicle, development, health, and immune cell function. [11]
Deficiency of omega 3 may lead to poor hair quality by becoming dry and brittle. Ensuring adequate amounts of omega 3 fatty acids in the diet can aid in the retention of moisture of the hair shaft, leaving the hair feeling softer, smoother, and more hydrated. [14]
As well as rebuilding your nutrient reserves where shortfalls exist, eating a colourful, balanced, and varied diet, with at least 2 portions of oily fish per week will provide a range of nutrients and support overall health. Additionally, aim to eat complete, high-quality proteins, or eating two or more incomplete proteins, called protein complementation, can provide all essential amino acids to avoid any deficiencies which may impact hair health.
Medications
Certain medications can cause all types of hair loss. Medications that may affect hair health include amphetamines, Selective Serotonin Reuptake Inhibitors (SSRIs), Angiotensin-Converting Enzyme (ACE) inhibitors, beta blockers, and hormone medications including the contraceptive pill or HRT, among others. Some blood thinning, cholesterol, and weight management drugs all have risk associated with increased hair loss too. Additionally, chemotherapy used to treat some cancers often leads to total hair loss. [15] [16]
Promoting Hair Growth and Thickness
There are some scientifically studied nutrients and botanicals that may help support hair re-growth and increase hair density and hair count.
Key Nutrients:
Millet seed extract has been found to potentially support hair re-growth. Two clinical trials have found significant improvements to hair growth in the frontal region of the head, as well as improvements to hair thickness compared to the baseline and the placebo groups. [17] [18]
Horsetail researched for strengthening strands and reducing breakage. Horsetail is a herb that contains up to 25% of its total weight of silica, making it one of the richest sources of the mineral. Silica supplementation has a positive effect on hair’s tensile strength, elasticity, and break load and resulted in thicker hair. [19]
Pine bark extract studied for improved hair density. Pine bar extract has been shown to increase hair density by up to 30% by improving blood flow and therefore nutrients to hair follicles. [20]
Vitamin E shown to help maintain hair growth. Vitamin E is a powerful antioxidant, and 8 months of supplementation increased hair growth by 34.5% compared to the control group. [21]
Methyl sulphonyl methane (MSM) may increase hair growth, density and thickness. MSM is a naturally occurring in plants and dairy products and is a good source of sulphur. A study found that supplementing MSM for 45 days lead to 92% of participants observing new hair growth, and after 120 days, 80% of participants saw an increase in hair count and thickness. [22] [23]
Pumpkin seed oil may inhibit DHT production, linked to hair loss. Pumpkin seed oil may also help support hair health as it has been found in research to it inhibit the action of DHT in relation to hair loss. A study found that 24 weeks of supplementation lead to self-reported improvements, as well as up to 40% increase to hair count. [24]
Why the health of your scalp matters
A healthy scalp can help grow and maintain healthy hair. Skin conditions on the scalp, such as dermatitis may impact hair health and hair growth. Evening primrose oil, which is high in gamma-linoleic acid, has been found to significantly improve atopic dermatitis after 4 months of supplementation. [25]
Minerals also support skin and scalp health. Copper is one of the most common trace minerals in the human body and has been widely researched. Copper has been found to aid in wound healing, reducing inflammation, and protection of the skin from UV rays, among others. [26]
Every cell in the body contains zinc, including the skin on our scalp. Zinc may help support inflammatory skin diseases, as well as supporting antioxidant functions in the body, and support proper functioning of the immune system. [27] [28]
Vitamin C has many different functions in the body, including supporting skin health and maintaining normal function of the immune system. Similar to zinc, these can help support scalp health by reducing and managing oxidative stress and inflammation, as well as supporting the immune system. [29] Proper function of the immune system, antioxidant and anti-inflammatory mechanisms can help support skin health and promote a healthy scalp.
Physical exercise can help promote healthy blood flow to the scalp. Running, swimming, and cycling can improve cardiovascular health and therefore blood circulation. Yoga poses that invert the body or bring the head closer to the floor may also stimulate blood flow to the scalp. Finally, scalp massages can also increase the blood flow to the scalp and hair follicles. It is worth considering using an oil serum while massaging your scalp for greater benefit.
Conclusion:
Healthy hair begins by nourishing from within and prioritising certain nutrients and dietary choices can be beneficial to hair health, growth and strengthen your locks. Due to the duration of the hair cycle, it may take several months before a difference is noticed. When choosing targeted supplements to support hair growth, look for formulations and omega oils that specifically work together to support scalp health, hair health, and hair growth. Other areas such as lifestyle choices and topical hair care may also help alongside nutritional supplements.
For more information, visit your local health food store for dietary, supplement and lifestyle advice. Find your local health store at www.findahealthstore.com.
Author: Will Jordan, BSc (Hons) MSc, is a Nutrition Advisor at Viridian Nutrition. He holds a Master’s degree in Sports and Exercise Nutrition, BSc in Food and Nutrition.
References:
[1] Natarelli N, Gahoonia N, & Sivamani RK. Integrative and Mechanistic Approach to the Hair Growth Cycle and Hair Loss. Journal of Clinical Medicine. 2023; 12 (3) 893
[2] Owecka B, Tomaszewska A, Dobrzeniecki K, & Owecki M. The Hormonal Background of Hair Loss in Non-Scarring Alopecias. Biomedicines. 2024; 12 (3) 513
[3] Taraghijou P, Safaeiyan A, Mobasseri M, & Ostadrahimi A. The effect of n-3 long chain fatty acids supplementation on plasma peroxisome proliferator activated receptor famma and thyroid hormones in obesity. Journal of Research in Medical Sciences. 2012; 17 (10) 942-946
[4] Ihnatowicz P, Drywień M, Wątor P, & Wojsiat J. The importance of nutritional factors and dietary management of Hashimoto’s thyroiditis. Annals od Agricultural and Environmental Medicine. 2020; 27 (2) 184-193
[5] Heim S, Seibt S, Stier H, & Moré MI. Uromedic® Pumpkin Seed Derived Δ7-Sterols, Extract and Oil Inhibit 5α-Reductases and Bind to Androgen Receptor in Vitro. Pharmacology & Pharmacy. 2018; 9 (6) 85764
[6] Bradbury J, Myers SP, & Oliver C. An adaptogenic role for omega-3 fatty acids in stress; a randomised placebo controlled double blind intervention study (pilot) [ISRCTN22569553]. Nutrition Journal. 2004; 3, 20
[7] Madison AA, Belury MA, Andridge R, Renna ME, Shrout MR, Malarkey WB, Lin J, Epel ES, & Kiecolt-Glaser JK. Omega-3 Supplementation and stress reactivity of cellular aging biomarkers: an ancillary substudy of randomised, controlled trial in midlife adults. Molecular Psychiatry. 2021; 26, 3034-3042.
[8] Stults-Kolehmainen M, & Sinha R. The Effects of Stress on Physical Activity and Exercise. Sports Medicine. 2014; 44, 81-121
[9] Moeivaziri M, Mansoori P, Holakooee K, Naraghi ZS, & Abbasi A. Iron Status in Diffuse Telogen Hair Loss among Women. Acta Dermatovenerol Croat. 2009; 17, (4) 279-289
[10] Kil MS, Kim CW, & Kim SS. Analysis of serum zinc and copper concentrations in hair loss. Annals of Dermatology. 2013; 25 (4) 405-409
[11] Almohanna HM, Ahmed AA, Tsatalis JP, & Tosti A. The Role of Vitamins and Minerals in Hair Loss: A Review. Dermatology and Therapy. 2018; 9, 51-70
[12] EFSA Panel on Dietetic Products, Nutrition and Allergies (NDA). Scientific Opinion on the substantiation of health claims related to biotin and energy-yielding metabolism (ID 114, 117), macronutrient metabolism (ID 113, 114, 117), maintenance of skin and mucous membranes (ID 115), maintenance of hair (ID 118, 2876), and function of the nervous system (ID 116) pursuant to Article 13 (1) of Regulation (EC) No 1924/20061. EFSA Journal. 2009; 7 (9) 1209
[13] Patel DP, Swink SM, & Castelo-Soccio L. A Review of the Use of Biotin for Hair Loss. Skin Appendage Disorders. 2017; 3 (3) 166-169
[14] Sahu K, Sahu R, Sahu Y, Dahariya N, Wamankar S, Nema RK, & Sahu GK. A Review on Flaxseed as a Hair Smoothing Agent. International Journal of Advanced Multidisciplinary Research and Studies. 2024; 4 (6) 803-806
[15] Alhanshali L, Buontempo M, Shapiro J, & Sicco KL. Medication-induced hair loss: An Update. Journal of the American Academy of Dermatology. 2023; 89 (2) Supplement, S20-S28
[16] Mounessa J, Caravaglio JV, Domozych R, Chapman S, Dellavalle RP, Dunnick CA, & Norris D. Commonly prescribed medications associated with alopecia. Journal of the American Academy of Dermatology. 2023; 88 (6) 1326-1337.e2
[17] Cetinkunar D, & Onder M. Evaluation of the effects of “millet extract, wheat germ oil. Calcium pantothenate and L-cystine combination” therapy in women with diffuse alopecia by using “Digital Photorichogrm”. Archives of the Turkish Dermatology and Venerology. 2012; 46 (2) 78.
[18] Najima M, Miyata A, & Inotsume Y. Hair Restoration Efficacy of a Food Containing Millet Extract with Keratin Powder. Diagnosis and New Drugs. 2016; 53 (2) 43-49
[19] Wickett RR, Kossmann E, Barel A, Demeester N, Clarys P, Berghe DV & Calomme M. Effect of oral intake of choline-stabilised orthosilicic acid on hair tensile strength and morphology in women with fine hair. Archives of Dermatological Research. 2007; 299, 499-505
[20] Cai C, Lin L, Zheng M, Burki C, Grether-Beck S, & Krutmann J. An oral French maritime pine back extract improves hair density in menopausal women: A randomised, placebo-controlled, double-blind intervention study. Health Science Reports. (2023) 6 (1) e1045
[21] Beoy LA, Woei WJ, & Hay YK. Effects of Tocorienol Supplementation on Hair Growth in Human Volunteers. Tropical Life Sciences Research. 2010; 21 (2) 91-99
[22] Muizzuddin N, & Benjamin R. Beneficial Effects of a Sulphur-Containing Supplement on Hair and Nail Condition: A prospective, double-blind study in middle-aged women. Natural Medicine Journal. 2019; 11 (11) 1-8
[23] Benjamin R, Cortinoz JR, Guerra LO, & Muizzaddin N. Methylsulfoylmethane and Hair Health: Effect of sulphur containing supplement on improving hair condition. Natural Medicine Journal. 2023; 13 (5) Available from: https://www.naturalmedicinejournal.com/journal/beauty-from-within
[24] Cho HY, Lee SY, Jeong DW, Choi EJ, Kim YJ, Lee JG, Yi YH, & Cha HS. Effect of pumpkin seed oil on hair growth in men with androgenetic alopecia: a randomised, double-blind, placebo-controlled trial. Evidence-Based Complementary and Alternative Medicine. 2004; 549721
[25] Chung BY, Park SK, Jung MJ, Kim HO, & Park CW. Effect of Evening Primrose Oil on Korean Patients with Mild Atopic Dermatitis: A Randomised, Double-Blind, Placebo-Controlled Clinical Study. Annals of Dermatology. 2018; 30 (4) 409-416
[26] Ragi SD, Ahmed F, Gibson J, & Moseley I. Clinical Uses of Copper in Skin Aging and Wound Healing. Cosmeceutical Science in Clinical Practice. 2nd Edition. 2023; 1-12. CRC Press. London.
[27] Dhaliwal S, Nguyen M, Vaughn AR, Notay M, Chambers CJ, & Sivamani RK. Effects of Zinc Supplementation on Inflammatory Skin Diseases: A Systematic Review of the Clinical Evidence. American Journal of Clinical Dermatology. 2019; 21, 21-39
[28] Rostan EF, DeBuys HV, Madey DL, & Pinnell SR. Evidence supporting zinc as an important antioxidant for skin. International Journal of Dermatology. 2002; 41 (9) 606-611
[29] Wang K, Jiang H, Li W, Qiang M, Dong T, & Li H. Role of Vitamin C in Skin Diseases. Frontiers in Physiology. 2018; 9, 378515
The information contained in this article is not intended to treat, diagnose or replace the advice of a health practitioner. Please consult a qualified health practitioner if you have a pre-existing health condition or are currently taking medication. Food supplements should not be used as a substitute for a varied and balanced diet.
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