Hair loss nutrition tips

Thinning hair and receding hairlines – the stuff nightmares are made of! Before you spend a fortune on questionable lotions and potions, try out these nutrition tips.


On average, hair grows approximately ½ inch (1.3 cm) per month. Hair follicles need a nutrient rich blood supply in order to grow effectively. Iron is key in this. When iron levels are low (anaemia), the nutrient supply to hair follicles are reduced and can result in slow hair growth and hair loss. Adult men (aged over 19 without any health conditions) are encouraged to consume 8mg of iron per day.

IMPORTANT: if you suspect you may have an iron deficiency, seek advice from your doctor promptly.

Best iron sources: Animal based – Beef, lamb, chicken, salmon, tuna

Plant based – Kidney beans, tofu, green lentils, chickpeas, cooked wholemeal pasta



Hair is primarily made from protein, in particular keratin and collagen. Therefore, the most important dietary tip for strong healthy hair is to consume protein rich foods. Government recommendations are for adult men to consume 64g of protein per day. This guideline can vary depending upon your age and health status. If you are lacking protein in your diet, your hair can appear dry, thin and brittle.  

Best protein sources: Animal based – Lean red meats, chicken, turkey, fish, eggs, Greek yoghurt, cheese.

Plant based – Nuts, tofu, beans & legumes, seeds (particularly chia, sesame, poppy and sunflower).


Vitamin C

Vitamin C helps the body to absorb iron and as a result improves scalp circulation and hair growth. It also plays a role in the production of collagen which is one of the building blocks of hair. A lack of vitamin C can cause slow hair growth and even cause shedding of the hair.

Best vitamin C sources: Plant based – Strawberries, kiwifruit, blackcurrants, blueberries, oranges, papaya, broccoli, red capsicum, sweet potatoes.



Biotin or vitamin H is essential for growth and maintaining a healthy metabolism. It plays a role in the body’s production of proteins which can encourage the growth of stronger hair. A lack of biotin in the diet can result in brittle hair and hair loss.

Best biotin sources: Animal based – Eggs, salmon, liver, cow’s milk.

Plant based – Wholegrains, soy flour, tomatoes, almonds, onions, carrots, sweet potato, cauliflower.


Written by Perri Simon

SiSU Wellness Nutritionist