Nourish from Within: The Best Nutrients for a Healthy Scalp and Stronger Hair

When it comes to achieving healthy hair and a balanced scalp, what you eat matters more than you might think. At any given time, around 120,000 hairs are actively growing on your scalp—and they all require nutritional support.

But here's the catch: hair is not considered an essential organ or tissue, so your body will always prioritise vital systems like your brain, heart, and liver when distributing nutrients. That means even a slight nutritional imbalance can show up first as a scalp condition, excessive hair fall, or slow growth.

Why Diet Impacts Scalp & Hair Health

Scalp and hair concerns can arise from both deficiencies and excesses in nutrients.

• A lack of iron can lead to hair thinning or shedding.
• Too much vitamin A can also cause hair loss.

Understanding the right balance is key. Below, we've outlined the essential nutrients and foods that can support optimal scalp condition and healthy, resilient hair.

1. Eat Enough Protein
   Hair is made up of a tough protein called keratin—about 85% of each strand. Without enough protein, growth slows and shedding increases.
   Sources: fish, eggs, lean meat, red meat, chicken, cheese (note: dairy may trigger scalp issues in some). Plant proteins like lentils, beans, tofu and nuts are helpful too but may be less bioavailable.

2. Don’t Skip Omega-3s
   Omega-3s hydrate the scalp, reduce inflammation, and support follicle health.
   Sources: salmon, sardines, mackerel, trout, walnuts, chia seeds, pumpkin seeds, avocado.

3. Vitamin A – With Caution
   Needed for sebum production. Too little causes dryness, too much can lead to hair loss.
   Sources: carrots, pumpkin, sweet potato, spinach, eggs, dairy. Focus on beta-carotene-rich vegetables.

4. Vitamin B Complex
   All 8 B vitamins help with cell renewal and energy production. B12 and Biotin are especially important for hair health.
   Sources: egg yolks, liver, almonds, yeast, dairy, meat, fortified cereals.

5. Iron & Vitamin C
   Ferritin (stored iron) supports growth. Pair iron with vitamin C to increase absorption.
   Iron sources: red meat, spinach, lentils, quinoa, mussels.
   Vitamin C sources: oranges, capsicum, kiwifruit.

6. Vitamin E
   Protects the scalp from oxidative damage and supports circulation.
   Sources: almonds, sunflower seeds, hazelnuts, spinach.
   Also found in our Pure Shampoo & Conditioner.

7. Zinc
   Regulates hormones and enzymes, supports immune function and wound healing.
   Sources: pumpkin seeds, chickpeas, mushrooms, cashews, kefir, lamb, beef, liver.

8. Complex Carbohydrates
   Hair cells require energy to grow. A lack of carbs can cause excessive shedding.
   Sources: oats, barley, legumes, peas, brown rice.

9. Iodine
   Supports thyroid health, which is crucial for normal hair growth.
   Recommended dosage: 112–225 mcg/day (from kelp or seaweed).

10. Hydration
    Dehydrated scalp = flaking, dryness, itching. Water supports healthy scalp and hair.
    Goal: 6–8 glasses a day, more during hot weather or physical activity.

Read more in our blog on hair loss.

About the Author:

Nicky James-Baird is the Co-Owner of Holistic Hair, a premium natural hair care brand based in New Zealand. She holds a Diploma of Higher Associate Trichologist from the World Trichology Society in New York and a Diploma in Personal Care Formulating. Nicky brings together expertise in scalp and hair health with a commitment to sustainable, plant-based product development. To learn more about the Holistic Hair brand story, visit our About Us page.