Hair as a marker of general health

Food and nutrition can affect the hair to a very significant extent. Hair is not a vital organ, but it is an extraordinary marker of health. When there is an imbalance in the body – a lack or, in some cases, an excess of certain nutrients – the hair often reflects it early.

The body prioritises essential organs such as the heart, brain and liver. When nutrients are limited or poorly distributed, hair follicles can receive less of what they need. As a result, changes in hair quality, shine, strength or density may appear before other symptoms are clearly recognised.

This does not mean that every change in the hair is caused by food alone, but it does mean that diet is a key factor in maintaining normal hair growth and condition.

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How nutritional status influences the hair

The hair follicle is a highly active structure with constant cell turnover. To function correctly, it needs an adequate supply of energy, protein, vitamins and minerals delivered through the bloodstream.

Protein and energy intake

Hair is mainly composed of keratin, a structural protein. If protein intake is very low, or if overall calorie intake is insufficient, the body may reduce the resources available for hair production. Over time, this can contribute to increased shedding or hair that grows back thinner and weaker.

Very restrictive diets, repeated crash dieting or eating patterns that exclude major food groups without proper planning can therefore have a negative impact on hair.

Vitamins and minerals

Certain vitamins and minerals play an important role in normal hair growth and scalp health. Iron status, zinc, some B-group vitamins and vitamin D, among others, are often mentioned in relation to hair. When there is a deficiency, the hair may lose vitality and increased shedding can appear as one of the signs.

On the other hand, taking large quantities of supplements without medical indication does not automatically improve the hair and, in some cases, can be harmful. The aim should be to achieve balanced levels, not excess.

Essential fatty acids and overall balance

Essential fatty acids contribute to the normal condition of the skin and scalp. Diets extremely low in healthy fats may be associated with dryness or a lack of comfort in the skin and hair. Once again, balance is important: neither extreme restriction nor uncontrolled excess is desirable.

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When diet supports, but does not explain everything

Although nutrition has a strong influence on hair, it is not the only factor. Genetics, hormones, age, medications, illnesses, stress and scalp conditions also play a major role.

A person can follow a very good diet and still experience hair loss due to androgenetic alopecia, autoimmune conditions or other medical causes. In the same way, improving food alone does not replace specific treatment when there is an established hair disorder.

What diet can do is provide a solid base so that the hair follicles receive what they need to function as normally as possible, and so that potential deficiencies do not add an avoidable burden to an already sensitive system.

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Practical dietary habits that can benefit the hair

From a trichology point of view, some general principles can help support hair health:

Aim for variety and regularity

• Include a range of foods that provide good-quality protein, complex carbohydrates, healthy fats, vitamins and minerals.
• Avoid long-term restrictive regimes that repeatedly remove whole food groups without supervision.

Avoid excesses and extremes

• Very high sugar intake, highly processed foods and extreme dieting patterns are not ideal for general health and can also be reflected in the hair over time.
• Alcohol and smoking may also negatively influence circulation and the appearance of skin and hair.

Seek assessment when hair changes are marked

If you notice sudden or clearly increased hair loss, visible thinning or other worrying changes, it is advisable not to assume that diet is the only cause. A professional evaluation can determine whether there is a nutritional component, a medical condition or a combination of factors.

An authorised Simone Trichology hair centre can:

• review your hair and scalp condition
• consider your nutritional history and lifestyle
• indicate when further medical tests may be appropriate
• and suggest complementary trichology treatments and care routines

Food is indeed essential for hair health, but it is most effective when it forms part of a broader, well-structured approach to hair and scalp care.