Nutrition can aid hair loss: experts list key foods and nutrients

Hair loss is a common concern for men and women. Specialists explain that dietary deficiencies can exacerbate shedding, while adequate intake of certain nutrients may help maintain healthy hair follicles.

Key nutrients highlighted include biotin (vitamin B7) for keratin production, zinc for cell division, omega‑3 fatty acids for reduced inflammation, vitamin C for collagen synthesis, vitamin E as an antioxidant, and sufficient protein. Excess vitamin A, especially from supplements, may worsen hair loss.

Recommended foods rich in these nutrients are fatty fish such as sardines and salmon, eggs, peppers, almonds, pistachios, walnuts, sunflower and pumpkin seeds, tofu, yogurt, oysters and avocado. Experts stress that nutrition benefits only when a nutrient deficiency exists; there is no solid evidence that any single food can accelerate hair growth in otherwise healthy individuals.

Dietitian Kim Yawitz and hair‑restoration surgeon Dr. Aziz Elgindi caution against relying solely on supplements and advise a balanced diet to support overall hair health.