In this article, I would like to talk to you about anti-hair loss nutrition . That is to say, I would like to present to you both: the essential nutrients for the good health of our hair and the most nutritious foods to meet these needs .

There are many causes of hair loss or alopecia , including diet . A diet that is too poor, not very varied or highly processed (industrial food), certain low-calorie or very restrictive diets, as well as vegetarian or vegan diets can lead to nutritional deficiencies .

These deficiencies can cause hair loss and can also impact hormonal balance (which can be an additional cause of hair loss).

Remember that there are several causes of hair loss and that we will only discuss dietary causes here . When faced with abnormal hair loss, it is always advisable to identify the cause of the problem before doing anything.

If you experience hair loss, do not hesitate to make an appointment with a naturopath , in addition to your conventional medical monitoring.

MAKE AN APPOINTMENT

First and foremost, try to eat a balanced and varied diet . Don’t neglect any food category.

Depending on your deficiencies, it will be interesting to include more foods rich in the deficient micronutrient(s) and/or to use a supplement .

I always encourage you to seek support from your favorite naturopath or doctor.

Here are the main nutrients that will be part of an anti-hair loss diet.

For details of nutritional recommendations by micronutrient and by type of population (child, adult, pregnant woman, etc.), I recommend  this article  from the French Agency for Food, Environmental and Occupational Health Safety (ANSES).

Nutrients for hair loss

Iron is a mineral essential to our good health: it contributes in particular to the transport and use of oxygen, good thyroid health , good immunity and the health of our hair.

We must distinguish between 2 types of iron:

non-heme iron which is present in most foods, regardless of their origin, animal or vegetable (e.g. lentils or parsley).

Recommended dietary intake of iron:

The Population Nutritional Reference Intake (PNI) for zinc for an adult woman is 11 to 16 mg/day (depending on the abundance of her menstrual periods).

Some people have greater needs, for example: pregnant women, people with significant blood loss (heavy periods, various bleeding) or intestinal malabsorption.

Where to find iron for an anti-hair loss diet?

The foods richest in iron are: red meat, black pudding or offal, certain seafood and legumes (e.g. lentils) but also fresh parsley (4.7 mg/100g) and cocoa.

Legumes are good, but be careful with sensitive intestines, which have difficulty digesting them.