Nourish to Flourish: How Nutrition Impacts Your Hair Health

When we think about improving our hair, our minds often jump straight to shampoos, serums, or in-clinic treatments. But there’s one essential piece of the puzzle that often gets overlooked—your nutrition.

At Hove Hair Clinic, we see time and again how nourishing your body from the inside out can lead to real, visible transformations in your hair. So, if your strands are feeling weak, dull, or shedding more than usual, your diet could be trying to tell you something.

Why What You Eat Matters for Your Hair

Just like the rest of your body, your hair needs the right nutrients to thrive. Without them, it becomes brittle, dull, and prone to thinning. Think of your hair like a plant: even with sunshine and water (your products and treatments), if the soil (your nutrition) is depleted, it simply won’t grow well.

There’s no overnight fix—but with small, consistent changes to your diet, you can begin to support healthier, stronger hair for the long term.

Six Nutrients Your Hair Can’t Live Without

Here are some of the key nutrients your hair depends on—and where you can find them:

1. Protein
Hair is made from keratin, a type of protein. If your intake is too low, your hair structure suffers, often leading to more shedding and slower growth. Try including more lean meats, fish, eggs, lentils, beans and nuts in your meals.

2. Iron
Iron helps red blood cells carry oxygen to your scalp and follicles. Low iron (especially in women) is one of the most common causes of hair thinning. Boost your iron levels with foods like red meat, spinach, lentils, and pumpkin seeds.

3. Biotin (Vitamin B7)
Often called the “hair vitamin,” biotin helps strengthen hair and supports growth. You’ll find it in eggs, sweet potatoes, almonds, and oats.

4. Omega-3 Fatty Acids
These healthy fats are your scalp’s best friend—keeping it hydrated and helping prevent dryness and flakiness. Great sources include salmon, mackerel, flaxseeds, chia seeds and walnuts.

5. Zinc
Zinc plays a vital role in tissue repair and hair growth. Deficiency can lead to thinning and even hair loss. You’ll find zinc in chickpeas, cashews, pumpkin seeds and oysters.

6. Vitamin C
Not only does it help your body absorb iron, but Vitamin C is also a powerful antioxidant that protects hair follicles. Load up on citrus fruits, peppers, strawberries and broccoli.

Can Poor Nutrition Cause Hair Loss?

In short—yes.

Crash diets, restrictive eating, or simply lacking variety in your meals can lead to deficiencies that directly affect your scalp and hair health. If your hair has suddenly changed in texture, started shedding, or just doesn’t feel like it used to, nutrition is a good place to start.

The silver lining? When you start fuelling your body properly, your hair often bounces back, stronger and healthier than before.

Feeding Your Hair from the Inside Out

We remind all our clients: your hair care routine isn’t just about what you apply on your hair—it’s also about how you care for your body as a whole. Incorporating the right foods into your daily life can be a powerful, natural way to support your hair’s strength, shine, and vitality.

Whether you’re already following a treatment plan with us or simply looking to improve your hair health at home, don’t overlook your plate. It’s one of the most powerful tools you have.

If you’re looking for more personalised advice or professional hair and scalp treatments, reach out to us at Hove Hair Clinic on 01273 711140. We’re here to help you achieve your goals with expert guidance and bespoke care.

Healthy hair begins with a healthy body—and every meal is a chance to nourish both.
Stay nourished, stay fabulous,
Sarah & The Hove Hair Clinic Team