The Ultimate Guide to Hair Fall & Nutrient Deficiencies
Why Your Hair Isn’t the Problem—It’s a Symptom
Hair loss is often a sign of deeper imbalances. While external treatments might give short-term results, true hair health starts from within. Nutrient deficiencies, hormonal fluctuations, and internal stress all impact your hair's strength, growth, and shine.
This guide will help you identify common vitamin and mineral deficiencies linked to hair issues and show you the foods you can start including today.
How to Use This Guide
Use the chart below to match your symptoms to possible nutrient deficiencies. Then include the recommended foods in your daily diet. Want help interpreting your symptoms? Click here to chat with us on WhatsApp.
Common Nutrient Deficiencies That Impact Hair Health
| Nutrient | Why It Matters | Signs of Deficiency | Best Food Sources |
|---|---|---|---|
| Vitamin D | Stimulates follicles, supports hormones | Hair fall, low mood, poor immunity | Sunlight, eggs, mushrooms, fatty fish |
| Vitamin B12 | Oxygen supply to scalp, energy | Thinning, fatigue, greying | Eggs, dairy, meat, fortified cereals |
| Biotin (B7) | Builds hair proteins | Brittle hair, rashes | Eggs, seeds, sweet potatoes, spinach |
| Iron & Ferritin | Oxygen delivery, long-term reserves | Shedding, pale skin, fatigue | Red meat, spinach, lentils, pumpkin seeds |
| Zinc | Repairs tissues, regulates scalp oil | Flaky scalp, breakage | Seeds, nuts, seafood, legumes |
| Vitamin A | Supports sebum & cell growth | Dry scalp, dull hair | Carrots, greens, mango, sweet potatoes |
| Vitamin C | Collagen production, iron absorption | Weak strands, slow healing | Berries, citrus, guava, bell peppers |
| Folate (B9) | Cell regeneration | Weak growth, low energy | Greens, lentils, avocado |
| Protein | Builds keratin (hair protein) | Thin hair, breakage | Eggs, lentils, chicken, tofu, paneer |
| Omega-3 Fatty Acids | Reduces inflammation | Dry scalp, dullness | Chia, flax, walnuts, fish |
| Magnesium | Manages stress, supports proteins | Stress hair loss, poor sleep | Pumpkin seeds, almonds, spinach |
| Iodine | Thyroid health (impacts hair cycles) | Thinning, weight gain, dry hair | Seaweed, iodised salt, dairy |
| Selenium | Antioxidant, follicle protection | Greying, brain fog, low immunity | Brazil nuts, tuna, eggs |
What to Keep in Mind
Even if you're eating the right foods, you might still be deficient due to poor absorption, gut health, or dosage. That’s why understanding the root cause is key.
If you suspect a deeper issue—like PCOS, thyroid, gut issues, or stress—we can help.
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