Hair loss is linked to multiple factors (hormonal, inflammatory, infectious, stress, etc.), but it can also be the result of a vitamin or nutrient deficiency.

In this case, the patient’s diet must be adjusted to effectively stimulate hair growth and strengthen it over time.

Here are some recommended nutritional elements:

  • iron
  • proteins
  • vitamin C
  • vitamin B
  • vitamins B5 and B8
  • vitamin D
  • beta-carotene
  • zinc and magnesium
Nutrition pour les cheveux

Iron

Iron deficiency is a frequent cause of hair loss, especially for women during menstruation. Iron is involved in the metabolism of red blood cells and the proper oxygenation of tissues. As a result, it can prevent hair loss.

Foods rich in iron:

  • Liver (beef or chicken)
  • Red beans
  • Lentils
  • Spinach

Protein

A good way to stop hair loss through diet is to consume protein on a regular basis. Hair is mainly made up of keratin and the main source of keratin is protein. Be careful though, because not all proteins are good for the hair.

Foods rich in “good” proteins:

  • Free-range chicken
  • Grass-fed beef
  • Legumes (vegetable protein)

Vitamin C

Vitamin C effectively fights oxidative stress that makes hair thin and brittle.

Foods rich in vitamin C:

  • Peppers
  • Broccoli
  • Cauliflower
  • Brussels sprouts
  • Strawberries
  • Kiwi

Vitamin B

Vitamin B helps the hair follicle renew its cells and produce keratin. It is crucial to healthy hair.

Foods rich in vitamin B :

  • Eggs (the best source of vitamin B)
  • Peanuts
  • Almonds
  • Salmon
  • Avocado

Vitamins B5 and B8

The most important B vitamins are B5 and B8. Vitamin B5 promotes the hydration and development of the hair follicle, while B8 stimulates the scalp and limits seborrhea.

Foods rich in vitamins B5 and B8 :

Liver
Mushrooms
Lentils
Milk

Vitamin D

Researchers have demonstrated a strong connection between hair loss and vitamin D deficiency. Low levels of vitamin D in the body seem to prematurely age hair follicles, which then struggle to reproduce. If the sun remains the best source of vitamin D, it can also be found in some foods.

Foods rich in vitamin D :

Cod liver oil
Calf’s liver
Herring
Mackerel
Sardines
Salmon/trout
Tuna
Dark chocolate
Milk
Eggs
Mushrooms

Beta-carotene (vitamin A)

Beta-carotene plays an important role in the synthesis of vitamin A. It helps hair follicles produce sebum, which then protects the hair root and shaft and helps hair grow back.

Foods rich in beta-carotene :

Sweet potato
Carrot
Spinach
Pumpkin
Salad (lettuce, romaine)
Apricot
Tomato
Mango
Prune

Zinc and Magnesium

Zinc and magnesium are antioxidants that penetrate the micro blood vessels to nourish the hair follicle and fight against premature aging. They also help regulate stress, a major factor in hair loss.

Foods rich in zinc and magnesium :

Seafood
Cheese (hard)
Veal
Egg yolk
Cocoa
Whole grain cereals
Banana