Daijiworld Media Network - New Delhi

New Delhi, Sep 1: For many, healthy hair is not just about a good haircut or expensive products — it begins with diet, according to new research.

A review published on August 21 in Nutrition and Health suggests that what people eat can affect hair growth, strength, and even hair loss. The study found that sugary and alcoholic drinks were linked to higher risk of hair loss, while nutrients like vitamin D, iron, protein, and omega-3 fatty acids promoted hair health.

Researchers analyzed 17 studies involving more than 61,000 participants, mostly women aged 7 to 77. Alopecia was the most studied condition, with vitamin D emerging as a key nutrient. Most studies found an inverse link between vitamin D levels and hair loss, while iron supplements were shown to improve hair growth in women with alopecia. Protein deficiency, however, reduced hair bulb diameter and pigmentation.

Foods like soy products and cruciferous vegetables were associated with reduced hair loss, while sugary and alcoholic beverages were tied to premature hair loss and depigmentation. Supplements containing marine proteins, plant extracts, and vitamins also showed positive results in reducing hair loss and improving density.

Dermatologist Dr Marie Jhin advised a diet rich in lean proteins, fruits, vegetables, whole grains, and omega-3 fatty acids. She noted that deficiencies in vitamin D and iron are common in hair loss patients and supplementation may help. Another dermatologist, Dr Susan Massick, stressed early treatment, lifestyle balance, and patience, noting that visible improvement can take at least six months.