Diet & Hair Loss in Men

can your diet affect your hair?

It’s no secret that our dietary habits have a substantial influence on our health. Loading up on lean proteins, fresh produce, and healthy fats invigorates the body and mind with vitality and physical stamina. Conversely, saturated fats, fried foods, and fast food cause bloating, fatigue, and lowered motivation. Even worse: what we eat dictates the quality of our hair.Crash dieting depletes the body’s energy stores, forcing it to operate on muscle tissue. How’s your diet? If you’ve recently implemented a new regimen, or struggle to get nutrients, your diet may be the source of your sudden hair loss. Even if you’re eating healthier than ever, a significant change in diet can result in rapid hair (and weight) loss.It might seem straightforward that hair and diet are linked, but there’s more to know about this remarkable relationship.

The Role Diet Plays  on Hair Health

Simply put: hair is dead. Well, the strands are but head closer to the scalp, and you’ll discover that the follicles are booming with life. Inside each follicle is an active world of biochemistry. Cells rapidly grow, but they live on nutrients supplied by the food you eat.When there’s a nutritional deficit or poor diet, the body’s cellular response is to go into self-preservation mode. Instead of seeking out nutrients, the body cuts off energy to less needy functions and preserves it for essential functions like digestion and circulation. And what’s one of the first functions on the chopping block? The hair growth cycle.A restricted diet thrusts the body into preservation mode to protect vital life functions. The result? Hair cells prohibit hair follicles from producing hair strands. Furthermore, a poor diet diminishes stamina, lowers self-esteem, and, ultimately, your quality of life along with it. Sound familiar?


Poor Nutrition

If you’ve eaten unhealthy foods for a long time, poor nutrition is likely the root cause of your hair loss. Also, crash dieting, calorie restriction, eating disorders, and nutritional deficiencies can each cause shedding, thinning, and loss.

The resulting medical condition is called:

Chronic Telogen Effuvium
A hair loss condition caused by prolonged poor nutrition or dietary deficiency. The issue can last longer than six months and lead to thinning across the entire scalp. Unfortunately, hair may take longer to regrow due to prolonged damage.


Some diets are safe and effective for sustainable weight loss. Of course, your weight loss journey depends on your starting weight, genetics, and medical history. As it turns out, these variables also impact your hair health. Whichever diet you choose, the main goal is to get an adequate intake of nutrients and vitamins, which is why you should consult with your doctor before switching your diet. Crash diets, extreme weight loss, or nutrition deficiency can cause:

Telogen Effuvium
A hair loss condition resulting in stress on the body caused by crash dieting. With this condition, hairs rapidly scatter from the growing phase and into the shedding phase, causing hair loss. Once you address and alter the dietary issue, hair starts regrowing within 3-6 months.

SIGNS & SYMPTOMS OF DIET-related hair loss in men

When there’s a nutritional deficiency, hair cells can’t produce new healthy strands. In turn, hair looks dull and sheds excessively. 

You may also notice the following symptoms:

• Hair dryness, brittleness, and breakage
• A dry, itchy scalp
• Dull, flat strands
• Lack of shine and volume


If you’ve lost more than 20 pounds, you may experience sudden shedding. Typically, once your body adjusts, hair will return to its normal growth cycle. You may not outright know that your diet is the cause of hair loss. To identify the issue, think back on your nutritional choices over the last 2-3 months:

As always, we recommended consulting with your doctor before making any significant changes to your diet.

• Have you started a new diet?
• Have you lost or gained weight?
• Have you cut out, or implemented any major food groups?

If you answered yes to any of the above questions and are experiencing noticeable hair loss, diet is likely the source. If you’re still unsure, consult with your medical doctor or a licensed nutritionist. Mineral analysis can determine whether or not there is a nutritional or dietary deficiency. Your doctor or nutritionist can work with you on a treatment plan tailored to your nutritional needs.

foods that help PREVENT men's HAIR LOSS

We all know that it’s essential to eat a balanced diet, but life gets in the way. It helps to have a no-fuss diet plan that you can quickly implement without devoting hours to meal prepping and cooking.At every meal, fill up half of your plate with vegetables. Change up your vegetables a few times a week to provide a bounty of nutrients to your body. Avoid trans-fat, empty carbs, or singular diets that only emphasize eating a couple of food groups. Instead, eat a healthy balance of lean protein, complex carbs, and adequate levels of vitamins and minerals. 


Implement the following strategies to maintain your weight loss journey without losing hair:

• Consult with your doctor and test mineral and nutrient levels
• Avoid skipping meals
• Eat a balanced breakfast every day
• Meal prep your lunches over the weekend to ensure you're eating healthy, quick lunches
• Cook most meals instead of eating out
• Eat a palm-sized portion of protein at every meal (lean meats, fish, nuts, legumes, eggs, tofu, seitan, quinoa)
• Stay hydrated with 64oz. of water each day, no excuse.  Dehydrated hair follicles result in breakage, shedding, and hair loss
• Monitor your intake of iron and essential nutrients

Essential Nutrients For Healthy Hair Growth

The human body is a powerhouse, but biologically, it depends on certain nutrients to perform successfully. Essential nutrients must be eaten or incorporated with an oral or sublingual supplement.

Best Food For Men's Hair Growth


Anatomically, hair is made of a protein called Keratin. Low protein levels result in weak, brittle hair. Excellent protein sources are lean meat, poultry, dairy, eggs, fish, legumes, beans, quinoa, and soy.


Hair follicles live under the scalp and feed on your blood supply, so they crave blood rich in iron. Iron deficiency is a leading cause of hair loss. Load up on protein with dark leafy greens, chicken, fish, tofu, red meat, broccoli, egg, mussels, oysters, veal, or iron-fortified or enriched foods like cereal or brown rice.

Healthy Fats - Omega Fatty Acid

Microcirculation is the movement of blood through the tiniest vessels in the body — like hair follicles. Healthy fats promote microcirculation, minimize inflammation of the blood vessels, and stimulate healthy hair growth. Get healthy fats from salmon, avocado, and coconut oil.


Biotin is also crucial for producing Keratin, the protein building block of hair strands. Get biotin from eggs, almonds, mushrooms, cauliflower, and cheese, or take a supplement.

Vitamin B12, C, E & D

These are all essential nutrients that support many functions, including healthy hair. Stock up on these vitamins by eating fruits, vegetables, and nuts. If you struggle to get your greens, take a daily multivitamin.


Calcium supports strong, healthy bones and teeth, but it also secretes androgens, the hair growth hormone. Calcium deficiency causes hair breakage and excessive shedding. Consume calcium from milk, yogurt, almond milk, broccoli, sesame seeds, salmon, sardines, oranges, and apricots.Your hair can recover from diet-related hair loss, but in the meantime, you may want to grab an easy to use cosmetic solution to give your hair a powerful boost.


René Wig

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