For many people, healthy hair starts on the plate rather than in the salon. A recent review in Nutrition and Health found that sugary drinks and alcohol may increase the risk of hair loss, while nutrients like vitamin D, iron, and protein support stronger, thicker hair.
The review analyzed over 1,200 studies and highlighted 17 high-quality studies including more than 61,000 participants. Results showed that excessive sugar and alcohol were linked to hair thinning and premature greying, whereas adequate intake of key nutrients helped maintain hair health. Foods like soy and cruciferous vegetables also showed protective benefits due to their antioxidant properties.
Vitamin D was associated with reduced alopecia severity, iron supplementation improved growth in women with deficiencies, and protein is crucial for keratin production, essential for hair strength and pigmentation. Certain supplements, such as marine proteins and plant extracts, may further enhance hair density.
Experts emphasize that a nutrient-rich diet, good sleep, stress management, and early care are vital for maintaining healthy hair.
