Hair loss can be a frustrating experience, especially when it feels out of your control. For many men, the main driver is genetic, androgenetic alopecia, caused by sensitivity to DHT. While there’s no dietary cure for genetic hair loss, nutrition and lifestyle choices can help create the best internal environment for healthy hair growth.
The Nutritional Foundations
Hair follicles are metabolically active, meaning they require a steady supply of macronutrients to function properly. Falling short, whether due to restrictive dieting or poor food choices, places extra stress on the body and may exacerbate hair loss.
Protein is the backbone of keratin production. Aim for 1.6–2.2 g/kg bodyweight per day from sources like fish, eggs, dairy, legumes, and lean meats.
Dietary fats support hormone production, which is critical for regulating hair growth. Around 25–30% of daily calories should come from healthy fats such as olive oil, fatty fish, nuts, seeds, and avocado.
Carbohydrates are also important for energy balance and fibre intake, which support overall health.
Key Micronutrients
Micronutrients play a supporting role in scalp and follicle health:
Iron supports oxygen delivery to follicles.
Zinc helps regulate sebum and cell turnover.
Vitamin D plays a role in hair follicle cycling.
Vitamin C boosts collagen production and enhances non-heme iron absorption.
Vitamin E provides antioxidant protection.
Selenium supports scalp and immune health.
Deficiencies in these nutrients can contribute to hair shedding, making a varied diet essential.
Practical Examples
A day of eating for hair health might look like:
Breakfast: Greek yoghurt, oats, berries, pumpkin seeds, kiwi
Lunch: Tinned salmon, wholegrain bread, spinach, tomato, avocado
Dinner: Lean beef stir-fry with broccoli, capsicum, brown rice, olive oil
Snack: Cottage cheese with strawberries and wholegrain crackers
Small swaps also go a long way:
White rice → wholegrain or legume pasta (for folate, iron, zinc)
Add salmon or sardines a few times weekly (for omega-3s, vitamin D)
Use iodised salt (for iodine)
Pair plant-based iron with vitamin C foods (for absorption)
Include nuts daily (for vitamin E and selenium)
Supplements
Food should come first, but supplements may help fill gaps:
Zinc (if low dietary intake)
Vitamin D (especially in winter or with limited sun exposure)
Vitamin C (for antioxidant and collagen support)
Biotin (only in true deficiency, which is rare)
Always prioritise blood testing and professional guidance before supplementing.
Lifestyle Levers
Nutrition is one piece of the puzzle. Lifestyle habits also influence hair health:
Stress management: Walking, journaling, meditation, or breathwork can help reduce stress-induced shedding.
Sleep: Aim for 7–9 hours nightly with consistent sleep–wake times.
Physical activity: Daily movement (8–10,000 steps) supports circulation and overall health.
Summary
While nutrition won’t “cure” genetic hair loss, a balanced diet rich in protein, healthy fats, and key micronutrients creates the conditions for optimal hair health. Combined with stress management, sleep, and activity, these strategies can make a meaningful difference to your wellbeing.
If you’re experiencing persistent shedding, consult a healthcare professional to rule out underlying issues.
If you’d like tailored guidance on how your nutrition and lifestyle can support your hair and overall health, our 1:1 coaching can help. We’ll design an evidence-based plan around your needs, goals, and preferences. Reach out below!