How Diet and Nutrition Affects Hair Loss

My scalp micropigmentation clients often ask me if their diet affects their hair loss. The short answer is: yes, unhealthy diets can result in sudden hair loss. My clients are mostly physically fit men who are very invested in their physical appearance and health. As such, they attend the gym regularly to stay in shape and develop strong muscles. Often, time constraints can make it difficult for them to prepare proper meals, and instead they opt for quick workout supplements to help muscles reach optimal growth. Unfortunately, failing to maintain a healthy balance of vitamins and minerals will speed up hair loss in otherwise healthy people.

Protein is key

Protein is an important building block for many parts of the body including skin, hair, nails, bones, muscles, cartilage, organs, blood, and the immune system. Without protein, the body cannot repair muscle after exercise or develop red blood cells that transport oxygen throughout your body. For those with a protein deficiency, health problems can arise such as loss of muscle mass, risk of infections and increased risk of bone fractures. Even those who are vegans/vegetarians or practice fasting must ensure they get enough protein to avoid health problems and hair loss in the future. Particularly if they maintain a highly physical lifestyle. A balanced diet goes hand in hand with your health

Get your vitamins

Studies show that vitamins and minerals are crucial to healthy hair growth. Your diet should include this and if it doesn’t, you should consider taking supplements to replenish them in your body. Biotin, niacin (vitamin B3), vitamin C, zinc and iron are all required to prevent hair loss and produce healthy hair. Here are some nutrition tips to ensure you are nourishing those hair follicles:

  • Don’t forget to drink plenty of water to hydrate your body and skin.  Water also removes all the toxins from your body and it is a source of energy for hair follicles.
  • Stay away from foods heavy in carbohydrates and high fat, fried foods containing hydrogenated oils which may contribute to hair loss, skin problems and acne.
  • We recommend that you talk to your physician or nutritionist,  ask for a blood test and check if you are lacking in any minerals or vitamins so you can make educated decisions about supplements and what is needed for your optimal health.

Vitamin A

Vitamin A is described by the National Institutes of Health and Office of Dietary Supplements as a fat-soluble vitamin that is important for vision and proper organ function. But too much of this micronutrient present in the body, called vitamin A toxicity, can actually cause hair loss with a number of other unpleasant symptoms. 

Case studies have noted vitamin A toxicity in people who had recently consumed fish liver or were taking high doses of vitamin A supplements. Acute and chronic forms of vitamin A toxicity present differently. Acute toxicity is associated with a rash, abdominal pain, and vomiting. The chronic form of the condition is the type most often associated with hair loss, along with dry, rough skin, and increased risk for bone fractures.


Selenium is a trace element that is nutritionally essential for many cell and body processes. But like with vitamin A, consuming too much of this nutrient can cause health problems, including hair loss. Brazil nuts, certains types of seafood, and organ meats are particularly high in selenium, but it is found in smaller amounts in many different foods. Most cases of selenium toxicity occur in people who have consumed selenium supplements. 

According to the National Institutes of Health, the most common symptoms besides hair loss are nausea and vomiting, bad breath, nail discoloration, fatigue, and irritability.

Crash Dieting

Dramatically restricting your calorie intake means that you likely are not ingesting enough essential nutrients, like protein, fatty acids and zinc. These deficiencies, especially if maintained over a period of time, can lead to a type of hair loss called telogen effluvium. The good news is that this condition is generally reversible, so adopting healthier, less restrictive eating habits will allow your hair to grow back.

A non-invasive solution

Did you know a scalp tattoo can help cover hair loss? If you eat healthy but are genetically predisposed to balding, scalp micropigmentation is the ideal solution. It is permanent, with very minimal down time. No surgery, no medications, and no messy sprays or fibers. As many men love to work out, the sessions of scalp micropigmentation are booked far apart enough to allow you to go to the gym in-between treatments. Adding SMP to your scalp looks amazing, and will make you look and feel younger and more confident.

Voted Canada’s best SMP technician twice in a row, Renata Pruszewski has been specializing in scalp micropigmentation since 2014. Globally recognized for her seamless hairlines, Renata has helped hundreds of people reclaim their confidence. She is highly experienced in designing original hairlines to compliment your facial features, no cookie cutter hairlines here!  Please contact us for more information and to book your free consultation to discuss your SMP treatment.

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