Hair is non-essential tissue — your body prioritizes nutrients for vital organs first. Hair loss can signal: iron deficiency (ferritin <70), zinc deficiency, protein insufficiency, biotin deficiency, thyroid dysfunction, or post-stress telogen effluvium. Nutritional correction takes 3-6 months to show (hair growth cycle).
Top Foods
| Food | Why It Helps | Best Timing |
|---|---|---|
| egg | Complete protein (hair is keratin protein). Biotin (B7) in yolks. Zinc (10% DV). Iron (7% DV). Sulfur amino acids (cysteine, methionine) for keratin cross-linking. | 2-3 eggs/day |
| salmon | Omega-3 (scalp health, reduces inflammation around follicles). Vitamin D3 (follicle cycling). Protein (20g). Astaxanthin (antioxidant for scalp). | 3x/week |
| spinach | Iron (15% DV) — low ferritin is #1 cause of hair loss in women. Vitamin A (sebum production for scalp). Folate for cell division (hair follicle cells divide rapidly). | Daily, cooked |
| pumpkin-seeds | Zinc (64% DV) — zinc deficiency causes hair loss. Also iron + protein. Phytosterols may mildly inhibit 5α-reductase (DHT → androgenetic alopecia). | 30g/day |
| bone-broth | Collagen + glycine + proline — amino acid building blocks for keratin. Gelatin supports hair shaft strength and elasticity. | Daily |
💊 Helpful Supplements
🩸 Lab Tests
- Ferritin (target >70 for hair growth, not just "normal" >15)
- Zinc
- Vitamin D (25-OH)
- TSH, Free T3, Free T4
- B12
- Iron panel