Losing your hair can feel like losing control. You start scanning ingredient lists, googling cures, and wondering if what you eat is part of the problem — or the solution.
The good news? Some nutrients actually can help. Not miracle cures. But real, research-backed vitamins and minerals that support your scalp, follicles, and overall hair health — especially if you’re dealing with alopecia.
In this post, we’ll break down 7 key nutrients that could make a real difference — and exactly where to get them (no guesswork, no gimmicks).
If you’re looking for what to eat to support hair growth with alopecia, focus on these: biotin, iron, zinc, vitamin D, omega-3s, protein, and vitamin A (in moderation). We’ll explain why each one matters and how to get it naturally.
1. Biotin (Vitamin B7)
Biotin is often the first nutrient mentioned when it comes to hair. That’s because it helps your body produce keratin, the protein your hair is made of. If you’re low in biotin, you might notice more shedding or weaker strands.
Where to get it: Eggs, almonds, sweet potatoes, sunflower seeds
Tip: If you’re considering a supplement, check the label — most hair growth formulas contain 2,000 to 5,000 mcg.
2. Iron
Iron helps carry oxygen to your hair follicles, and without enough of it, hair can fall out more easily. This is especially common in women — and even more so if you have heavy periods, follow a plant-based diet, or have been under a lot of stress.
Where to get it: Red meat, spinach, lentils, tofu
Tip: Eat iron-rich foods with something high in vitamin C (like orange juice or peppers) to help your body absorb more of it.
3. Zinc
Zinc supports scalp health and helps your hair follicles function properly. It’s also linked to tissue repair and immune balance — both important if you’re dealing with autoimmune-related hair loss like alopecia areata.
Where to get it: Pumpkin seeds, chickpeas, beef, shellfish
Note: You don’t need loads — too much zinc can actually backfire and cause more shedding.
4. Vitamin D
This one’s a biggie — low vitamin D has been found in many people with alopecia areata. It helps regulate the immune system and plays a role in new hair follicle development. In the UK and other cloudy countries, vitamin D deficiency is really common.
Where to get it: Sunlight, oily fish, fortified plant milks, mushrooms
Tip: A daily D3 supplement (especially in autumn and winter) is usually a good idea.
5. Omega-3 Fatty Acids
These healthy fats are known for reducing inflammation, which can affect the scalp and follicles. Omega-3s also help keep your hair hydrated and may improve elasticity (less breakage).
Where to get it: Salmon, chia seeds, flaxseeds, walnuts
Vegan option: Algae-based omega-3 supplements
6. Protein
Hair is literally made of protein — so it makes sense that if your intake is low, your hair might suffer. Protein helps your body grow and repair tissues, including the ones in your scalp and follicles.
Where to get it: Eggs, lentils, chicken, tofu, yogurt
Rough guide: Aim for protein with each meal, especially if you’re active or trying to grow your hair back.
7. Vitamin A (But Don’t Overdo It)
Vitamin A helps your scalp produce sebum, which keeps things moisturised and healthy. But here’s the catch — too much vitamin A (especially in supplement form) can actually lead to hair loss.
Where to get it: Sweet potatoes, carrots, spinach, kale
Tip: Stick to food-based sources unless advised by your doctor.
Final Thoughts
Hair loss can be frustrating and isolating, but small changes, like adjusting what you eat — can support your hair’s natural growth cycle over time. You don’t need a perfect diet, but aiming for a variety of these key nutrients is a great place to start.
If this post helped, share it with someone else navigating alopecia. You’re not alone 💛