What to eat to stop hair falling out?

November 19, 2025 •

4 min read

Approximately 40% of women will experience noticeable hair loss by age 50, and one often-overlooked factor is diet. Making specific dietary changes is an effective way to address nutritional deficiencies and strengthen your hair from the inside out. This guide will show you what to eat to stop hair falling out by focusing on the right vitamins and minerals.

Quick Summary

Nutritional deficiencies are a common cause of excessive hair shedding, which can often be addressed by dietary improvements. Focus on incorporating specific nutrients and food groups to support strong, healthy hair follicles. A balanced diet rich in protein, vitamins, and minerals is crucial for maintaining hair health and promoting growth.

Key Points

Increase Protein Intake: Ensure your diet includes ample protein from sources like eggs, fish, and lentils to provide the building blocks for keratin, the main component of hair.
Load Up on Iron: Prevent iron-deficiency anemia, a common cause of hair loss, by eating iron-rich foods such as spinach, red meat, and beans.
Boost Your Zinc: Incorporate zinc-rich foods like oysters, pumpkin seeds, and beef to aid in tissue growth and repair of hair follicles.
Add Omega-3s: Promote a hydrated scalp and reduce inflammation by consuming fatty fish (salmon, mackerel) and seeds (flaxseeds, chia seeds).
Embrace Antioxidants: Protect your hair follicles from damage by eating foods high in vitamins C and E, such as berries, sweet peppers, and nuts.
Stay Hydrated: Proper hydration is essential for a healthy scalp and to help transport nutrients to your hair follicles.
Avoid Crash Diets: Restrictive and low-calorie diets can stress the body and lead to hair shedding; focus on a balanced diet instead.
Manage Portion Sizes: While nutrients are important, excess intake of certain vitamins like A and E through supplements can also cause hair loss. It's best to get these from a balanced diet.

The Connection Between Diet and Hair Health

Your hair is a reflection of your overall health, and a nutrient-deficient diet can have a noticeable impact. Hair follicles are among the fastest-dividing cells in the body, but because hair is not a vital organ, the body redirects resources away from it during times of nutritional stress. This can disrupt the natural hair growth cycle, leading to increased shedding and thinning. By prioritizing a nutrient-dense diet, you can provide the essential building blocks needed to support a healthy scalp and robust hair follicles.

Essential Nutrients for Stronger Hair

Several key vitamins and minerals play a critical role in preventing hair loss. Ensuring adequate intake of these can make a significant difference.

Protein: Hair is primarily made of a protein called keratin. A diet rich in high-quality protein provides the amino acids necessary for keratin production and overall hair strength. Without enough protein, hair can become dry, brittle, and weak.
Iron: Iron is essential for producing hemoglobin, which carries oxygen to your body's cells, including hair follicles. Iron deficiency, or anemia, is a common cause of hair loss. Pairing iron-rich foods with vitamin C can boost absorption.
Zinc: This mineral supports cell division and tissue growth, including that of the hair follicles. A zinc deficiency can lead to hair thinning and a dry, flaky scalp.
Biotin (Vitamin B7): A lack of biotin can cause brittle hair and hair loss, though a deficiency is rare with a balanced diet. It assists in the production of keratin.
Vitamins A, C, and E: Vitamin A aids in producing sebum, the natural oil that moisturizes the scalp. Vitamin C is a powerful antioxidant that helps protect follicles from damage and is vital for collagen production. Vitamin E also provides antioxidant protection and helps improve circulation.
Omega-3 Fatty Acids: These healthy fats are crucial for maintaining scalp hydration and reducing inflammation. They are essential for hair growth and can help prevent dryness and brittleness.

Foods to Include in Your Diet

To address and prevent hair loss, focus on incorporating a variety of these nutrient-dense foods into your meals:

Eggs: A powerhouse of protein, biotin, iron, and zinc.
Fatty Fish (Salmon, Mackerel, Sardines): Excellent sources of protein, vitamin D, and omega-3 fatty acids.
Leafy Greens (Spinach, Kale): Rich in iron, folate, and vitamins A and C.
Nuts and Seeds (Almonds, Walnuts, Pumpkin Seeds): Provide protein, zinc, selenium, and vitamin E.
Sweet Potatoes and Carrots: Loaded with beta-carotene, which the body converts to vitamin A.
Berries and Citrus Fruits: Abundant in vitamin C and antioxidants.
Beans and Lentils: Great plant-based sources of protein, iron, zinc, and biotin.
Oysters: One of the best dietary sources of zinc.

Foods to Limit or Avoid

While focusing on what to eat, it's also important to be mindful of foods that can negatively impact hair health.

High-Sugar and Refined Carbohydrate Foods: These can cause blood sugar spikes that disrupt the hair growth cycle and lead to inflammation. Examples include white bread, pastries, and soda.
High-Mercury Fish: While some fish are excellent for hair, excessive consumption of high-mercury varieties, like swordfish, can be detrimental. It's best to stick to lower-mercury options like salmon and sardines.
Restrictive Diets: Crash diets or those that severely limit calories and entire food groups can trigger hair loss due to nutrient deficiencies and stress on the body.

Comparison of Hair-Healthy Foods


Nutrient	Food Source	Primary Benefit for Hair	Absorption Tip
Protein	Eggs, Lean Meat, Lentils	Provides keratin building blocks	Eat with every meal
Iron	Spinach, Beef, Lentils	Carries oxygen to follicles	Pair with Vitamin C
Zinc	Oysters, Pumpkin Seeds, Beef	Repairs and grows hair tissue	Avoid excessive intake
Biotin	Eggs, Sweet Potatoes, Nuts	Supports keratin production	Consume with varied diet
Vitamin C	Berries, Citrus, Peppers	Protects follicles, aids collagen	Needed for iron absorption
Vitamin A	Sweet Potatoes, Spinach	Produces moisturizing sebum	Avoid excess supplementation
Omega-3s	Fatty Fish, Flaxseeds	Hydrates scalp, reduces inflammation	Use fatty fish and seeds

Conclusion: A Holistic Approach for Long-Term Results

Diet is a fundamental component of managing hair shedding, but it is not the only factor. Genetics, hormonal changes, stress levels, and underlying medical conditions can all contribute to hair loss. While a targeted diet can significantly improve hair health, a holistic approach is most effective. Consider speaking with a doctor or registered dietitian if you suspect a severe nutrient deficiency or if hair loss is persistent. For more information on general nutrition, the Harvard School of Public Health is a reliable source. Incorporating a variety of the foods mentioned above is an excellent, proactive step toward nurturing stronger, healthier hair from within.

Frequently Asked Questions

There is no single 'best' food, but incorporating eggs daily can be highly effective. Eggs are rich in protein, biotin, and iron, providing crucial nutrients for hair follicle health and strength.

Yes, iron deficiency is one of the most common nutritional deficiencies linked to hair loss, especially in women. It can lead to anemia, which starves hair follicles of oxygen and disrupts the hair growth cycle.

Berries and citrus fruits are excellent choices. They are packed with antioxidants and vitamin C, which aids in collagen production for stronger hair and helps the body absorb iron more efficiently.

Getting nutrients from a balanced diet is generally considered the healthiest and most natural approach. While supplements can help correct a diagnosed deficiency, excessive intake of some vitamins can actually worsen hair loss.

It takes time for dietary changes to yield noticeable results. Since hair grows slowly, you may need to wait 3 to 6 months of consistent, nutrient-rich eating before seeing improvements in hair density and shedding.

Limit or avoid foods high in refined carbohydrates and sugar, like white bread and pastries, as they can cause inflammation and disrupt the hair growth cycle. Also, be mindful of high-mercury fish consumption.

Staying adequately hydrated is crucial for overall hair health. Water helps transport essential nutrients to hair follicles and keeps the scalp moisturized, preventing dryness that can lead to breakage.