Your hair is built from protein, powered by vitamins, and maintained by minerals. While no diet replaces medical treatment for pattern hair loss, optimizing your nutrition creates the best environment for your follicles to thrive. Here's a practical week of hair-healthy eating.
The Key Nutrients for Hair
- Protein: Hair is 95% keratin—you need adequate protein to build it
- Iron: Ferritin deficiency correlates with hair shedding
- Zinc: Supports hair tissue growth and repair
- Biotin: Deficiency causes hair loss (though supplementation only helps if you're deficient)
- Omega-3s: Support scalp health and hair shine
Meal Prep Strategy: Cook proteins and grains in bulk on Sunday. Prep vegetables for easy assembly. Store in containers for grab-and-go meals throughout the week.
Sample Day
Breakfast: Eggs (protein, biotin) with spinach (iron) and avocado (healthy fats)
Lunch: Salmon bowl (omega-3s, protein) with quinoa (complete protein) and mixed greens
Dinner: Lean beef (iron, zinc, protein) with sweet potato and broccoli
Snacks: Greek yogurt, nuts (selenium, zinc), or a smoothie with berries and protein powder
The Realistic Approach
You don't need to eat perfectly. Focus on getting adequate protein daily, include iron-rich foods several times per week, and maintain variety. A generally healthy diet supports hair better than obsessing over specific "superfoods."
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