Hair Loss
Increased shedding or gradual thinning of hair from the scalp or more widely. It can be temporary, such as after stress or illness, or ongoing due to genetic, hormonal, or nutritional factors.
⚠ Seek medical attention if:
Sudden patchy hair loss, hair loss with a scaly, inflamed, or scarring scalp, rapid widespread shedding, or hair loss alongside other symptoms such as fatigue, weight change, or irregular periods. See a GP to check for an underlying cause.
Lifestyle factors
Physical or emotional stress, tight hairstyles or harsh chemical treatments, crash dieting or sudden weight loss, poor sleep, smoking
Nutritional factors
Iron deficiency, low protein intake, zinc deficiency, low B-vitamins including biotin and folate, insufficient vitamin D, very restrictive or rapid weight-loss diets
Possible medical causes
Thyroid disorders, hormonal changes (after childbirth, menopause, or PCOS), pattern (genetic) hair loss, autoimmune conditions such as alopecia areata, scalp infections, medication side effects, or a recent illness or fever
Next steps
See a GP if hair loss is sudden, patchy, rapid, or comes with other symptoms. Simple blood tests can check for iron, thyroid, and hormonal causes.
Related nutrients (9)
Iron deficiency is one of the most common nutritional causes of hair thinning and shedding
Food sources: Spinach (cooked) (6.4 mg iron per cup cooked), Lentils (cooked) (6.6 mg iron per cup cooked), Coconut (~1 mg per 30g), Sesame seeds (~4.3 mg per 30g), Chia seeds (~2.2 mg per 30g), Butternut (~1.2 mg per 30g), Kidney beans (~5.2 mg per cup cooked), Peppermint leaf (~a small amount per serving), Garbanzo beans (chickpeas) (~4.7 mg per cup cooked), Thyme leaf (~0.5 mg per 3g), Red beans (adzuki) (~4.6 mg per cup cooked), Mint leaf (~0.5 mg per 10g), Sauerkraut (~0.7 mg per 50g), Seaweed (~2 mg per 10g dried), Edamame (~3.5 mg per cup cooked)
Zinc is needed for hair growth and repair; deficiency can contribute to hair loss
Food sources: Pumpkin seeds (~2.2 mg zinc per 30g serving), Eggs (whole, boiled) (~1.1 mg zinc per 2 eggs), Brazil nuts (~1.2 mg zinc per 30g), Pecans (~1.3 mg per 30g), Pine nuts (~1.8 mg per 30g), Sesame seeds (~2.2 mg per 30g), Red beans (adzuki) (~4 mg per cup cooked), Garbanzo beans (chickpeas) (~2.5 mg per cup cooked), Miso (~0.5 mg per tbsp)
Low vitamin D has been linked to hair thinning and some forms of hair loss
Food sources: Salmon (grilled) (~570 IU (14 mcg) vitamin D per 100g grilled fillet), Eggs (whole, boiled) (~41 IU (1 mcg) vitamin D per egg, mostly in the yolk), Fortified oat milk (~100 IU (2.5 mcg) vitamin D per cup, fortified)
Low vitamin B12 can affect hair health, particularly alongside anaemia
Food sources: Eggs (whole, boiled) (2.6 mcg B12 per 2 eggs)
Folate supports the rapidly dividing cells of the hair follicles
Food sources: Spinach (cooked) (~263 mcg folate DFE per cup cooked), Lentils (cooked) (~358 mcg folate DFE per cup cooked), Chestnuts (~20 mcg per 30g), Peanuts (~70 mcg per 30g), Hazelnuts (~35 mcg per 30g), Red beans (adzuki) (~278 mcg per cup cooked), Onion (~15 mcg per 80g), Kidney beans (~230 mcg per cup cooked), Garbanzo beans (chickpeas) (~280 mcg per cup cooked), Avocado (~81 mcg per 100g), Corn (~40 mcg per cup), Seaweed (~18 mcg per 10g dried), Edamame (~480 mcg per cup cooked), Sauerkraut (~12 mcg per 50g), Kimchi (~20 mcg per 50g)
Vitamin A is needed for healthy hair, but too much can itself trigger hair loss, so balance matters
Food sources: Spinach (cooked) (~943 mcg RAE vitamin A per cup cooked), Eggs (whole, boiled) (~160 mcg RAE vitamin A per 2 eggs, mostly in the yolk), Peppermint leaf (~a source per serving), Mint leaf (~63 mcg RAE per 10g), Basil leaf (~26 mcg RAE per 10g), Sweet potatoes (~1400 mcg RAE per medium (very high, as beta-carotene))
Biotin supports hair strength; deficiency, though uncommon, can cause hair thinning
Food sources: Eggs (whole, boiled) (~20 mcg per 2 eggs)
Sulphur-containing amino acids are building blocks for hair and nails
Food sources: Onion (A source of beneficial organosulfur compounds), Garlic (Rich in organosulfur compounds such as allicin, formed when crushed)
Both low and very high selenium can affect hair, so balance matters
Food sources: Eggs (whole, boiled) (~30 mcg per 2 eggs), Salmon (grilled) (~40 mcg per 100g fillet), Brazil nuts (~500 mcg selenium per 30g — extremely high; just 1-2 nuts can meet daily needs, so limit intake to avoid excess), Sunflower seeds (~15 mcg per 30g), Coconut (~5 mcg per 30g)
Supplement categories (7)
Only where iron deficiency is confirmed by testing; a common reversible cause of hair loss
Cautions: Do not supplement without testing; haemochromatosis contraindication; keep away from children
Considered where hair thinning is linked to low vitamin D
Cautions: Avoid doses >4000 IU/day without testing; caution in sarcoidosis, granulomatous conditions
Can help cover general shortfalls when the diet is restricted or weight loss is rapid
Cautions: Check for overlapping nutrients if also taking single-nutrient supplements to avoid excess, especially vitamin A and iron
Often used to support hair, skin, and nails, though the evidence is limited
Cautions: Not suitable for strict vegans or vegetarians as it is animal-derived; check allergen source (fish, bovine)
Considered where hair loss is linked to low zinc; avoid exceeding recommended doses
Cautions: Avoid long-term doses above 40 mg/day without medical supervision; monitor copper status with prolonged use
Provides biotin and other B-vitamins involved in normal hair growth
Related symptoms
Educational information only — not medical advice. This content does not diagnose, treat, or replace consultation with a qualified healthcare professional. Always seek professional medical advice for symptoms, supplement use, or health concerns.