Jump to content

  • Set Your Location
  • Sign in or Enroll
Set Your LocationSet Your Location
  • Sign in or Enroll
    • Open I want to choose my medical group or hospital
    • Clear my location
Change Location
Sutter Health
  • Video Visits
  • Find Doctors
  • Find Locations
  • Treatments & Services
    • Video Visits
    • Find Doctors
    • Find Locations
    • Treatments & Services
    • COVID-19 Resources
    • Pay a Bill
    • Symptom Checker
    • Get Care Today
    • Health & Wellness
    • Classes & Events
    • Research & Clinical Trials
    • For Patients
    • About Sutter Health
    • Giving
    • Volunteering
    • Careers
    • News
    • For Medical Professionals
    • Other Business Services
Close Search
  • Home
  • Ask an Expert
  • Nutrition for Hair Regrowth
Content

Ask An Expert

Nutrition for Hair Regrowth

Deborah Kurzrock

Deborah Kurzrock, R.D.

Mills-Peninsula Medical Center

Question:

I am a vegetarian. I have unhealthy hair, dandruff, and hair loss. A recent blood test indicated my testosterone is slightly higher than normal. I started including egg and ground flaxseed powder in my diet. Can you suggest a diet to promote hair growth?

Answer:

The following can cause increased hair loss: poor nutrition, genes, hormones, age, certain medications, stress, rapid weight loss and some medical conditions.

I will address the nutrition component. Listed are some nutrient deficiencies that can lead to hair loss:

Vitamin A - this vitamin is imperative for the growth and health of all cells and tissues, including the hair and scalp. Vitamin A also is necessary for sebum production, which keeps hair moisturized. To make sure you get enough Vitamin A in your diet pick yellow and orange colored produce and plenty of dark green leafy vegetables. It is also found in animal products like milk and eggs and liver. Please remember moderation because too much Vitamin A can also cause hair loss.

The B vitamins that affect hair growth are Vitamin B6, folic acid, and Vitamin B12. These vitamins are important for proper formation of red blood cells, which carry oxygen to the tissues, including the hair. Vitamin B6 is highest in fish, liver, pork and eggs but it is also in wheat germ, and cooked and dried beans and peas. It is also found in soybeans, oats, peanuts, green leafy vegetables, bananas, avocados and cauliflower. Vitamin B12 is found only in animal products. Folic acid is also found in green leafy vegetables and brewer's yeast, fortified cereals and citrus fruit (especially OJ) beets, broccoli and whole grains and tomatoes.

Vitamin C - Deficiency of this vitamin leads to hair breakage, because Vitamin C is necessary for collagen production. Like Vitamin A, Vitamin C is also necessary for sebum production. Vitamin C is found in citrus fruits, berries, peppers, dark green leafy vegetables, broccoli , cabbage and sweet potatoes and tomatoes.

Iron carries the oxygen in the hemoglobin of the red blood cells. Hair loss is a classic symptom of iron deficiency - anemia. The best source of iron is heme iron, which is only found in meat. Non-heme iron is not absorbed that well. Non-heme iron is found in spinach, dried fruits, beans and bran. Note: Vitamin C helps in the absorption of iron, so squeeze lemon on your spinach!

Zinc - this mineral promotes cell reproduction, as well as tissue growth and repair. It also is important for the maintenance of oil-secreting glands attached to the hair follicle. Zinc deficiency can lead to hair shedding. Zinc is found in some meats, eggs, milk, nuts, seeds, legumes and whole grains. Too much zinc can also lead to hair loss so it is best to get enough zinc from foods, rather than over taking it in supplements.

Protein - People who do not eat enough protein will have dry and brittle hair. Protein is found in many foods, including meat,seafood, dairy foods, soy, beans, seeds and nuts.

Hopefully after evaluating your daily intake, you can add the suggested foods to your diet and with time, see some results and have a healthier head of hair.

Related Questions

Question
  • Hair Loss in Women: Alopecia causes?
    How much hair loss is too much in women? How do I know if something is wrong?
  • Hair Loss Causes and Treatment Options
    I was told by a dermatologist that I was born with ectodermal dysplasia. I've never had a lot of hair but it's getting even thinner as I get older. Is there a diet or supplement that I can take to promote better hair growth, and help me keep what I have?
  • Health Benefits of Stevia vs. Sugar?
    Is Stevia real sugar or is it a substitute? Sometimes I feel weak and shaky after being off sugar for a few days, and when I start using it again, I feel fine. Could I start using Stevia instead of sugar? Are there any real health benefits in doing this?
  • Natural ways to lower blood pressure?
    I'm a 41-year-old woman who exercises regularly and eats healthy food. High cholesterol and high blood pressure run in my family. My blood pressure is borderline high. Are there natural ways to lower blood pressure without medications?
  • Dry, Itchy Skin in Winter
    What is the best way to deal with dry, itchy skin in the winter?

Back to Nutrition

The Sutter Health Network of Care
Expertise to fit your needs
Primary Care

Check-ups, screenings and sick visits for adults and children.

Specialty Care

Expertise and advanced technologies in all areas of medicine.

Emergency Care

For serious accidents, injuries and conditions that require immediate medical care.

Urgent Care

After-hours, weekend and holiday services.

Walk-In Care

Convenient walk-in care clinics for your non-urgent health needs.

  • Contact Us
  • Find Doctors
  • Find Locations
  • Request Medical Records
  • Make a Gift
Sign in to My Health Online

Billing and Insurance

  • Pay a Bill
  • Accepted Health Plans
  • Estimate Costs
  • Medicare Advantage

About Sutter

  • About Our Network
  • Community Benefit
  • Annual Report
  • News

Our Team

  • For Employees
  • For Medical Professionals
  • For Vendors
  • For Volunteers

Careers

  • Jobs at Sutter
  • Physician Jobs
  • Graduate Medical Education

Copyright © 2023 Sutter Health. All rights reserved. Sutter Health is a registered trademark of Sutter Health ®, Reg. U.S. Patent & Trademark office.

  • ADA Accessibility
  • Privacy
  • Do Not Sell My Personal Information
  • LinkedIn Opens new window
  • YouTube Opens new window
  • Facebook Opens new window
  • Twitter Opens new window
  • Instagram Opens new window
  • Glassdoor Opens new window

Cookie Policy

We use cookies to give you the best possible user experience. By continuing to use the site, you agree to the use of cookies. Privacy Policy Cookie Preferences

Privacy Policy Cookie Preferences