Many people spend a lot of money on shampoos, conditioners, hair masks and serums in the hope of achieving thick, shiny and healthy hair. While haircare products can certainly improve the appearance of hair, experts say that healthy hair growth begins from within. If your hair feels dry, weak, dull or is thinning more than usual, your diet could be one of the reasons.
According to nutritionist Ryan Fernando, hair health is closely linked to nutrition. In a recent social media post, he highlighted several essential nutrients that help support strong hair growth, healthy follicles and a nourished scalp. He explained that nutritional deficiencies often show up in the hair before they become noticeable elsewhere in the body.
Hair is constantly growing and renewing itself. To support this process, the body needs a steady supply of protein, vitamins, minerals and healthy fats. When these nutrients are lacking, the body prioritises more important functions such as maintaining vital organs, which can affect hair growth and quality.
As a result, people may experience excessive hair fall, slower growth, breakage, dullness or thinning over time. Understanding the role of key nutrients can help you make better dietary choices and support healthier hair naturally.
One of the most important nutrients for hair health is protein. Hair is primarily made up of a protein called keratin, which forms the structure of each strand. Because of this, adequate protein intake is essential for hair growth and repair.
When the body does not get enough protein, it may struggle to produce strong, healthy hair. This can lead to brittle strands, increased breakage and slower growth. Protein-rich foods such as eggs, fish, chicken, dairy products, lentils, beans, soy products and nuts can help provide the building blocks needed for healthy hair.
Another important group of nutrients includes iron and zinc. These minerals play a key role in supporting healthy hair follicles.
Iron helps carry oxygen through the blood to different parts of the body, including the scalp and hair roots. Without enough iron, hair follicles may not receive the oxygen they need to function properly. This can contribute to hair thinning and increased shedding.
Zinc is equally important because it supports cell growth and repair. It also helps maintain the oil glands around hair follicles, which contribute to scalp health. Foods such as leafy green vegetables, legumes, seeds, nuts, seafood and lean meats are good sources of iron and zinc.
Ryan Fernando also highlights the importance of B vitamins, especially biotin, also known as vitamin B7.
Biotin has become one of the most well-known nutrients associated with hair growth. It supports the production of keratin and helps maintain healthy hair follicles. B vitamins also assist the body in converting food into energy, which supports the growth and renewal of cells, including those involved in hair production.
A deficiency in certain B vitamins may contribute to thinning hair, breakage and poor hair quality. Whole grains, eggs, dairy products, bananas, nuts and leafy greens can help provide these essential nutrients.
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Another nutrient group that often gets overlooked is omega-3 fatty acids.
These healthy fats help maintain a hydrated scalp and may reduce inflammation. A healthy scalp provides a better environment for hair growth and helps keep strands stronger and healthier over time.
Omega-3 fatty acids are commonly found in fatty fish such as salmon, sardines and mackerel. Plant-based sources include flaxseeds, chia seeds, walnuts and algae-based supplements.
Together, these nutrients support various aspects of hair health, from strengthening the hair shaft to nourishing follicles and maintaining scalp health.
Many people are surprised to learn how closely hair health is connected to overall nutrition. Unlike vital organs such as the heart and brain, hair is not considered essential for survival. This means that when nutrient intake is inadequate, the body often diverts available nutrients to more critical functions first.
As a result, hair can become one of the earliest indicators of nutritional deficiencies.
For example, someone who is not consuming enough protein may notice increased shedding and weaker strands. Low iron levels can lead to excessive hair fall, while deficiencies in zinc or certain vitamins may contribute to slow growth and poor hair quality.
Crash diets and highly restrictive eating plans can also affect hair health. Rapid weight loss often reduces the intake of essential nutrients, which may trigger temporary hair shedding several weeks or months later.
This is one reason why experts recommend focusing on balanced nutrition rather than extreme dieting.
While nutrition plays an important role, it is also worth remembering that hair health is influenced by several other factors. Genetics, hormonal changes, stress, medical conditions, medications and ageing can all affect hair growth and thickness.
Therefore, persistent or severe hair loss should be discussed with a healthcare professional to identify any underlying causes.
Good haircare habits still matter as well. Gentle handling, avoiding excessive heat styling, protecting hair from harsh environmental conditions and using suitable hair products can help minimise damage. However, these external measures work best when supported by proper nutrition from within.
Ryan Fernando's message is simple: healthy hair starts long before you apply shampoo or conditioner. A nutrient-rich diet provides the foundation that hair follicles need to produce stronger, healthier strands.
Including enough protein, iron, zinc, B vitamins, biotin and omega-3 fatty acids in your daily meals can help support hair growth, reduce breakage and improve overall hair quality. While results may not appear overnight, consistent healthy eating can contribute to stronger, shinier and more resilient hair over time.
Ultimately, if you want healthier hair, it may be worth looking beyond your haircare shelf and paying closer attention to what is on your plate. A balanced diet not only benefits your overall health but can also help your hair look and feel its best from the inside out.
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