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| How your diet affects hair loss (and what actually works to stop it)
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| A new review of the evidence reveals a potential pattern behind what helps and hurts hair health. Eating soy-based foods and veggies like broccoli and cabbage reduced the risk of hair loss. Drinking sugary beverages — think sodas and sweetened coffees — as well as alcohol accelerated both hair loss and graying.
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| Vitamin D was the most important nutrient. Five different studies found that people with higher vitamin D levels had less severe hair loss. Iron supplementation also helped, with one study finding that 100-milligram iron tablets improved hair growth in women with thinning hair.
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| Not getting enough protein was particularly damaging. After all, hair is made almost entirely of protein, so an adequate intake of this macronutrient is essential for healthy growth.
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| Hair loss remedies: What actually works?
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| A huge range of products promise natural hair regrowth, but most remedies you can use at home provide only small benefits, at best. Coconut oil, for example, can make the hair you have stronger, but it won’t encourage new hair to sprout. Rosemary oil might boost blood flow to the scalp, but little evidence suggests any real benefit. Scalp massage certainly feels nice, but it won’t reverse serious thinning.
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| The treatments with solid clinical evidence backing their use are quite different. Minoxidil (sold as Rogaine) has been tested extensively over the years and is proven to slow hair loss, though women need to wait at least 6 months to see improvement. For the most severe cases, doctors may prescribe other medications, though women who might get pregnant should not use some of these.
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| There is also a buzz around some newer treatments, such as special red light therapy that stimulates hair roots. Injections of concentrated healing factors from your own blood also show promise, but this process is expensive, and results vary.
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| So what about supplementation of vitamins and minerals? Doctors recommend having your vitamin D, iron, and thyroid levels tested if you’re losing your hair, as even small shortages of essential nutrients can affect hair growth and quality. But fixing shortages is very different from taking vitamins and other nutrients to prevent hair loss in the long term.
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| For example, biotin is often advertised for hair health, but it only helps people who don’t get enough biotin, which is actually pretty uncommon. Plus, taking some supplements without a doctor’s recommendation could cause more problems.
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| Getting professional advice if you notice hair loss
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| If hair loss starts suddenly, gets worse quickly, or appears in patches, talk with a dermatologist right away. This could signal underlying health problems. Common causes include thyroid disease, immune system issues, hormone imbalances, stress, and certain medications. Recently, GLP-1 weight loss drugs have also been linked to hair loss in some people.
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| When caught early, hair loss responds better to treatment. The sooner you get some advice and begin treatment, the better the results. Remember: it can take 6 months or more to see improvements.
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Simple ways to take action:
- Focus on a balanced diet with plenty of protein, iron, and vitamin D.
- Cut back on sugary drinks and alcohol.
- Try to manage your stress levels.
- Be gentle with your hair styling — be kind to your hair!
- Don’t rely only on home remedies if you notice increased thinning.
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| So, while diet and lifestyle have a role in hair health, medical treatment works best for significant hair loss, and for that, you’ll need some professional help.
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