The Role of Diet in Hair Health: Key Nutrients for Strong, Healthy Hair

Key Nutrients for Strong, Healthy Hair

When I was in high school, I was misdiagnosed with an anxiety disorder and put on medication that didn’t seem to help. I often felt so overwhelmed that I would pass out without warning. My boyfriend at the time, now my husband, encouraged me to see a nutritionist. After some testing, the nutritionist revealed that I wasn’t passing out due to panic attacks but was actually pre-diabetic. My blood sugar was dropping so low, that I would fall to the ground, and I was re-diagnosed with hypoglycemia.

I was lucky to catch it just in time before it developed into full-blown diabetes. She taught me that I can't survive off of a single pop tart or a slice of pizza for the day, but rather, how to nourish my body with wholesome foods like steel-cut oats, blueberries, walnuts, chia seeds, juicy fruits with fiber and living enzymes and dark leafy green salads. Since making these changes, I haven’t passed out once and my blood sugar levels are normal.

This experience showed me firsthand how much food impacts our day-to-day health—it's not just about feeling better, it’s about feeling your best. And this principle applies to hair health too; just as the right nutrients healed my body, the right diet can nourish your hair, helping it grow stronger and healthier.

A well-balanced diet is essential for maintaining healthy hair. Hair requires specific nutrients to grow strong, shiny, and resilient. Here are some of the most important nutrients to support hair health:

1. Protein & Amino Acids: Hair is primarily made of keratin, a protein. To support hair growth and strength, it's essential to consume protein-rich foods like eggs, chicken, fish, and if you're plant based like me, amino acid combining like beans with rice, walnuts with lentils or tofu with quinoa. Amino acids, the building blocks of protein, play a key role. Key amino acids for hair health include cysteine and methionine, which help form keratin and prevent hair damage.

2. Iron: Iron is vital for hair growth, as it helps red blood cells carry oxygen to your hair follicles. Iron-rich foods like spinach, lentils, fried figs and lean meats can help prevent hair thinning and support overall hair health.

3. Vitamin C: This powerful antioxidant not only aids in iron absorption but also supports collagen production, which strengthens hair strands. To boost your vitamin C intake, enjoy citrus fruits, strawberries, and bell peppers.

4. Omega-3 Fatty Acids: Healthy fats help keep your scalp nourished, promoting hair growth and thickness. Omega-3 fatty acids found in fatty fish like salmon, flaxseeds, and walnuts are excellent choices for supporting hair health.

5. B Vitamins (including Biotin): B vitamins, including biotin, play a vital role in hair health by supporting cell turnover and hair growth. Biotin, in particular, strengthens hair and promotes its growth. Other B vitamins like B12 and B6 are important for creating red blood cells, which carry oxygen to your hair follicles. Foods like nuts, whole grains, and leafy greens are rich in B vitamins.

6. Zinc: Zinc helps with hair tissue growth and repair. A deficiency in zinc can lead to hair shedding and slower hair growth. Zinc-rich foods include pumpkin seeds, and legumes.

7. Vitamin D: Low levels of vitamin D are linked to hair loss, especially in conditions like alopecia. Vitamin D helps to create new hair follicles. To boost your vitamin D levels, include sunlight exposure in your routine.

A diet rich in these essential nutrients can make a significant difference in the health, strength, and growth of your hair. By nourishing your body with a variety of nutrient-dense foods, you can promote fuller, healthier hair.

Today's blog is to not direct you to blindly go and take all of these in supplement form. It's important to get these nutrients from your diet, as food contains a more bio-available form of nutrition compared to a supplement. Now, if you believe you are low in any of these, I recommend getting a blood test to see how low you are, and supplement as needed.

Nourishing from the inside should be first. Second, nourishing from the outside:

Emunah Beauty Hair and Scalp Oil: Direct Scalp Nourishment

Emunah Beauty Hair and Scalp Oil is formulated to support your journey toward a healthier scalp and hair

• Nourishes Hair Follicles: Packed with essential nutrients, it strengthens hair from the root.
• Balances Scalp Microbiome: Maintains a healthy scalp environment, crucial for hair density.
• Contains Natural DHT Blockers: Helps prevent hair thinning associated with hormonal factors.

Emily DeNard (Em)Certified Trichologist

United States Trichology Institute

American Medical Certification Association

March 10, 2025