How Does Poor Diet Affect Hair Loss?

Harman Kaur
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how does poor diet affect hair loss

Many people who lose their hair experience deep grief. 

It is understandable, given that their hair is integral to their appearance.

However, it is normal to lose up to 100 hairs daily. Both males and females start to lose their hair as they age.

There are various possible causes of atypical hair loss, ranging from birth control pills to certain diseases.

A healthy diet can change how the body works in many ways. Some diets could also affect the health of the hair and scalp, which could cause hair loss.

Read the article to learn about how does poor diet affect hair loss.

How does poor diet affect hair loss?

If your intake of unhealthy food is more than nutritious foods, it can lead to hair loss. 

A 2020 review of 24 studies suggests that anti-inflammatory diets, such as the Mediterranean diet, can promote healthy hair. Thus preventing hair loss

The Mediterranean diet comprises nutrient-rich foods like vegetables, fruits, olive oil, and whole grains. 

But while healthy anti-inflammatory foods could help hair grow, there isn’t much evidence that inflammatory foods that aren’t as healthy could cause hair loss.

For example, some evidence suggests that eating too many simple carbohydrates could indirectly cause inflammation, making women lose more hair.

Foods like refined sugars and grains are examples of simple Carbohydrates.

A 2019 case study of two women going through menopause found that their hair loss might have been caused by eating tuna, which is high in mercury.

The authors concluded that more research was needed.

Did you know?
Research shows that certain foods and nutrients are more likely to make hair healthier than to cause hair loss directly.

Food that leads to hair loss

Food that leads to hair lossSource: Olga_Kriger
Fish and Meat

Some food can make your hair weak and make it fall. 

Fish with high mercury levels

Two women who were losing their hair were found to have high levels of Mercury in their blood in a 2019 case report.

When they stopped eating mercury-rich fish, their hair loss got better. 

Although according to Food and Drug Administration (FDA), eating two to three servings of fish per week has high nutritional value. 

Therefore, intake of fish low in mercury, such as Salmon, Tuna, and Cod, is beneficial for people experiencing hair loss.

The authors suggest these foods could harm hair health because they cause sebum and oil glands to work too hard.

Fried food & red meat

A study from 2010 suggests fried food and red meat should be avoided to prevent hair loss. 

Simple carbohydrates

A 2016 study suggested that simple carbohydrate-rich diets may contribute to hair loss.

The authors say that eating simple carbohydrates makes the glands on hair follicles release more sebum, an oily substance.

Sebum is good for hair health, but too much of it can cause inflammation, which is bad for hair health.

The pancreas also makes more insulin when you eat foods high in sugar. This makes the blood vessels in the scalp work less.

People should eat only simple carbs, like candy, cakes, and cookies.

These foods include white rice, pasta, and bread made from refined grains.

Complex carbohydrates, like whole grains, beans, and vegetables, are a healthier alternative.

Foods that promote healthy hair

A balanced diet, including sufficient vitamins, protein, and minerals, is necessary for the healthy growth of hair.

You should follow the following dietary guidelines:

Healthy fats

Unsaturated fats are known for hydrating the hair. This prevents hair loss. Some sources include:

  • Olive oil
  • Flax seeds
  • Walnuts
  • Fatty fish, such as salmon


Images of BeetsSource: nadiasphoto_from_Getty_Images

This type of vitamin B helps hair grow back stronger. Some examples of folate sources are:

  • Beets
  • Peas
  • Asparagus


Proteins consist of amino acids essential for hair growth. Examples of protein sources include:

  • Poultry
  • Yogurt
  • Eggs
  • Beans
  • Cottage cheese
  • Fish
  • Seeds and nuts


Sweet PotatoesSource: marekuliasz_from_Getty_Images
Sweet Potatoes

Biotin may help people whose hair thins or falls out because they don’t get enough biotin.

It is known for promoting hair growth. Sources include:

  • Sweet potatoes
  • Egg yolk
  • Sunflower seeds
  • Salmon
  • Almonds


If you are not taking a healthy diet, then it is common to experience hair loss. One needs to maintain their eating habits for healthy hair. 

Although if you include healthy fats, protein, Biotin, and many such things, you can improve your hair growth.

Practicing these things on a regular basis is essential for the better growth of hair. 

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Go through the articles of WowRxPharmacy to learn more about hair loss.

Frequently Asked Questions

What causes hair loss?

Factors contributing to your hormonal change, heredity, and medical conditions can be a part of your hair loss. Hair loss is common in both men and women but is more common in men, known as baldness.

Does dandruff cause hair loss?

Dandruff, notably, doesn’t lead to hair loss. Although, the itchiness which leads to scratching can injure your follicles and lead to hair loss.

Can a poor diet cause hair loss?

Unhealthy diets can cause hair loss all of a sudden. Not eating enough vitamins, minerals, and other things your body needs can lead to hair loss.

What kind of diet causes hair loss?

Hair loss is linked with extra consumption of Mercury in your body. Fish is one of the most common ways we get Mercury into our bodies. Some fish have a lot of mercury in them and should be avoided.

Can diet fix hair loss?

Vitamin C, Zinc, Niacin, Biotin, Iron, and Vitamin B are all “good for the health of the hair follicles” if you add them to your diet.

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