5 Essential Nutrients for Healthy, Vibrant Hair

Achieving healthy, vibrant hair isn’t just about genetics or hair care products—it starts from within. The right nutrients can boost hair growth, strength, and shine. As a registered Nutritionist providing expert guidance on nutrition, skin and hair wellness, helping you achieve your best hair naturally. Here are the top five nutrients you need for resilient and luscious locks.

1. Biotin (Vitamin B7)

Biotin is essential for keratin production, the key protein in hair, skin, and nails. A deficiency can lead to thinning hair and brittle strands.

Sources: Eggs, almonds, sweet potatoes, spinach, bananas.

Tip: Include biotin-rich foods in your diet or consult a healthcare provider about supplementation if you experience hair thinning.

How our Nutrition Consultations Can Help:

We use personalised nutrition consultations to help you optimise your diet for hair health. Our holistic approach ensures you get the right balance of vitamins and minerals tailored to your needs.

2. Vitamin D

Vitamin D plays a crucial role in the development of new hair follicles, which promote hair growth. Deficiency in this vitamin is linked to hair loss.

Sources: Fatty fish (salmon, mackerel), mushrooms, fortified foods, sunlight exposure.

Tip: Aim for 10-15 minutes of daily sunlight exposure or consider vitamin D-rich foods and supplements.

How Functional Medicine and Nutrition Can Help:

We provide targeted supplement recommendations and meal plans to ensure your body gets sufficient vitamin D to support healthy hair growth.

3. Iron & essential Amino Acids

Iron & essential amino acids helps deliver oxygen to hair follicles, supporting growth and preventing hair loss, particularly in women.

Sources: Grass-fed beef, lentils, spinach, quinoa.

Tip: Pair plant-based iron sources with vitamin C-rich foods (citrus fruits) to enhance absorption.

How Nutritional Therapy Can Help:

Our hair health assessments identify potential deficiencies and provide customised dietary strategies to combat hair thinning related to iron deficiency.

4. Omega-3 Fatty Acids

Omega-3s nourish hair follicles, improve scalp health, and add shine while reducing hair thinning caused by inflammation.

Sources: Walnuts, flaxseeds, chia seeds, pastured eggs, fatty fish (salmon).

Tip: Incorporate a mix of plant-based and marine omega-3 sources for optimal benefits.

How Nutrition Consultations Can Help:

We guide you in selecting high-quality omega-3 supplements and designing balanced meal plans to boost your intake naturally.

5. Zinc

Zinc supports tissue growth and repair, helping to maintain hair follicle function. It also regulates scalp oil production, preventing dandruff and other issues.

Sources: Pumpkin seeds, chickpeas, oysters, cashews.

Tip: Avoid excessive zinc supplementation, as too much can interfere with the absorption of other essential minerals.

How a Registered Nutritionist Can Help:

Through our in-depth consultations, we ensure your zinc intake is optimized for hair strength and overall wellness.

Bonus Nutrition Tip: Hydration and Protein

Staying hydrated and consuming enough protein is crucial for strong, healthy hair. Hair is primarily made of protein, so include lean meats, legumes, and plant-based proteins in your diet.

How We Help:

Our meal planning services provide tailored protein intake recommendations to ensure your hair gets the nourishment it needs.

Why Choose us ?

  • Personalised Nutrition Plans – Tailored guidance based on your unique hair health needs.
  • Science-Backed Solutions – We use research-backed methods to improve hair growth and scalp health.
  • Expert Nutrition Consultations – One-on-one support from certified nutritionists and wellness experts.
  • Holistic Approach – We address hair health from a nutritional, lifestyle, and wellness perspective.

Get Started Today!

Take the first step towards healthier, stronger hair. Book a consultation and receive a customised nutrition plan designed for your unique needs.

Schedule Your Nutrition Consultation Now

Or Contact Claire on  087  616 6638   or   087 716 8844

References -Scientific Sources

  1. Almohanna, H.M., Ahmed, A.A., Tsatalis, J.P., & Tosti, A. (2019). The Role of Vitamins and Minerals in Hair Loss: A Review. Dermatology and Therapy, 9(1), 51-70. https://doi.org/10.1007/s13555-018-0278-6
  2. Goluch-Koniuszy, Z. S. (2016). Nutrition of women with hair loss problems during the period of menopause. Przegląd Menopauzalny, 15(1), 56–61. https://doi.org/10.5114/pm.2016.58776
  3. Rustemeyer, T., & Elsner, P. (2012). Essential and toxic trace elements in human health and disease. Springer Science & Business Media. https://doi.org/10.1007/978-3-642-22984-2
  4. Patel, D. P., Swink, S. M., & Castelo-Soccio, L. (2017). A Review of the Use of Biotin for Hair Loss. Skin Appendage Disorders, 3(3), 166-169. https://doi.org/10.1159/000462981
  5. Gade, V., & Mirmirani, P. (2017). Nutritional Supplements and Hair Loss: What the Dermatologist Needs to Know. International Journal of Trichology, 9(4), 151. https://doi.org/10.4103/ijt.ijt_39_17