Written by: Natalie Carvalho, ROHP
For many men and women in their 30s to 50s, the cycle of yo-yo dieting and chasing the latest fad diets and weight-loss trends has led to a side effect most would have never considered—hair loss.
Shedding a few pounds might boost confidence, but losing your hair in the process can be devastating. The culprit? Nutritional deficiencies. The good news is that with the right approach, you can achieve your weight goals without compromising your hair health.
Why Nutritional Deficiencies Cause Hair Loss
When the body lacks essential nutrients, it prioritizes critical functions like heart and brain activity over non-essential processes such as hair growth. This can result in:
- Weakened hair structure
- Excessive shedding
- Slowed regrowth
How Deficiencies Impact the Hair Growth Cycle
The hair growth cycle consists of three phases:
- Anagen (growth phase) – Where hair actively grows
- Catagen (transition phase) – A short resting period
- Telogen (shedding phase) – Old hairs fall out, making room for new growth
When the body lacks key nutrients, more hair shifts prematurely into the telogen phase, leading to noticeable thinning. This is known as telogen effluvium, a common condition for those who undergo:
- Rapid weight loss
- Extreme calorie restriction
- Nutrient-poor fad diets
Without adequate nutritional support, hair may not regrow properly, leading to persistent thinning.
Essential Nutrients for Hair Health
Your hair is a reflection of your internal health. It thrives on a diet rich in essential nutrients, and when these are lacking, hair follicles suffer.
Key Nutrients and Their Role in Hair Health
- Iron – Essential for oxygen transport in the blood. When levels drop too low, hair follicles don’t receive enough oxygen, leading to thinning and slow regrowth.
- Protein – Hair is primarily made of keratin, a type of protein. Inadequate protein intake can lead to brittle strands and excessive shedding.
- Zinc – Plays a critical role in tissue growth and repair, including the hair follicles. A deficiency can lead to excessive shedding.
- Collagen – This structural protein supports hair strength and elasticity. Grass-fed bone broth is an excellent natural source of collagen, aiding in scalp health and follicle resilience.
- Vitamins (B-complex, A, D, and E) – B vitamins (like biotin) promote cell turnover and energy production, while vitamins A and D support scalp health. Vitamin E improves circulation to the scalp, encouraging growth.
How Deficiencies Affect Hair Health
- Reduced Oxygen Supply – Iron deficiency lowers red blood cell production, reducing oxygen flow to hair follicles and causing thinning.
- Weakened Hair Structure – Low protein intake deprives hair of keratin, making strands brittle and prone to breakage.
- Disrupted Growth Cycle – Lack of key vitamins and minerals alters the hair growth cycle, pushing more follicles into the shedding (telogen) phase.
- Inflammation & Scalp Issues – Deficiencies in zinc, vitamin D, and essential fatty acids contribute to scalp inflammation and hinder follicle function.
- Stress Response – Extreme calorie restriction triggers stress hormones that can lead to excessive shedding.
Diagnosing and Addressing Nutritional Deficiencies
If you’ve noticed an increase in shedding or slower hair growth, working with a registered nutritionist or dietitian can help identify and address any deficiencies. A practitioner can:
- Assess your diet
- Recommend targeted blood tests
- Develop a plan tailored to your body’s needs
Instead of blindly taking supplements, which can lead to overdosing and vitamin toxicity, a nutritionist can guide you toward the right foods and nutrient-dense meals that support both weight loss and hair vitality.
Foods & Supplements for Optimal Hair Health
The best way to ensure your hair receives the nutrients it needs is through a well-balanced diet.
Top Hair-Friendly Foods
- Lean Proteins – Chicken, turkey, fish, eggs, and plant-based options like lentils provide essential building blocks for hair growth.
- Leafy Greens – Spinach, kale, and Swiss chard supply iron, folate, and vitamin A for scalp nourishment.
- Nuts & Seeds – Almonds, sunflower seeds, and walnuts are rich in vitamin E and zinc.
- Fatty Fish – Salmon, mackerel, and sardines provide omega-3 fatty acids for scalp hydration.
- Bone Broth – A powerhouse of collagen and amino acids to strengthen hair.
The Importance of Proper Supplementation
While ensuring adequate intake of essential vitamins and minerals is crucial for hair health, oversupplementing can have adverse effects. Fat-soluble vitamins (A, D, E, and K) can accumulate in the body, leading to potential toxicity, which may cause hair thinning, liver stress, and other health complications.
For example, excessive vitamin A over time has been linked to increased hair shedding. Always consult with a registered nutritionist before starting any new supplement regimen to ensure balanced and safe nutrient levels.
Treatment Plan: Restoring Hair Through Nutrition and Scalp Care
Beyond adjusting your diet, incorporating scalp facials and other treatments can help stimulate dormant follicles and encourage regrowth.
A Comprehensive Hair Restoration Plan Includes:
- Consulting a Registered Nutritionist – A tailored diet plan ensures your body receives the necessary vitamins and minerals to restore hair health.
- Regular Scalp Facials – These treatments improve circulation, remove buildup, and create an optimal environment for hair growth.
- Scalp Massage – Stimulating the scalp through massage encourages blood flow and activates dormant follicles.
- Low-Level Laser Therapy (LLLT) – Red light laser therapy can enhance follicle activity and accelerate hair regrowth.
- Topical Treatments – Scalp serums with natural essential oils, such as rosemary oil, have been shown to support scalp health and reduce shedding.
Losing weight doesn’t mean you have to lose your hair. Prioritizing a nutrient-rich, well-balanced diet ensures your body has everything it needs to sustain both a healthy weight and a full head of hair.
If you’re struggling with hair loss due to dieting, consider booking a consultation with a registered nutritionist and exploring scalp health treatments to create a customized plan that works for you.
Your body—and your hair—will thank you.
Written by: Natalie Carvalho, ROHP
Founder & CEO
c: 416-726-4964
natalie@anagen.ca
Anagen Hair & Scalp Institute
112-2060 Lakeshore Rd
Burlington, ON
L7R 0G2