Recent research highlights how diet can play a major role in maintaining healthy hair. Food safety expert Wayne shared a systematic review involving over 61,000 participants, analyzing 17 peer‑reviewed studies on the link between nutrition and hair loss. The findings suggest that excessive consumption of sugary drinks (over 3,500 ml per week) and alcohol increases the risk of hair loss, especially in men. In addition, deficiencies in vitamin D, iron, and protein can negatively affect hair density and quality.
Wayne advises a simple strategy for healthier hair: cut back on one sugary drink a day, ensure adequate protein intake, and get enough vitamin D and iron — small changes that could help preserve hair over time.
Sugary Drinks and Alcohol Linked to Hair Loss
The study indicates that men who drink large amounts of sugary beverages have a significantly higher risk of hair thinning. Alcohol consumption was also associated with hair loss and premature greying. While a direct causal link hasn’t been established, researchers suggest that excess alcohol may impair nutrient absorption, disrupt sleep, and cause chronic inflammation, all of which can indirectly affect hair follicles.
Nutrient Deficiencies Affect Hair Health
Low levels of vitamin D and iron were strongly correlated with increased hair loss. Wayne explained that deficiencies in these nutrients may disrupt the hair follicle growth cycle, causing hair to prematurely enter the resting (“telogen”) phase.
Protein intake is equally important: early clinical studies show that inadequate protein can make hair finer, dull, and weak. Even a two‑week low‑protein diet was enough to thin the hair medulla. Overall, poor nutrition directly impacts hair quality and density.
Diet Tips to Support Hair Growth
Other studies have found that including cruciferous vegetables (like broccoli and cauliflower) and soy products in the diet may reduce hair loss. These foods are rich in plant-based estrogens and antioxidants, which support hair follicle metabolism and hormonal balance.
Wayne summarizes: to maintain a full, healthy head of hair, focus on limiting sugar and alcohol, ensuring sufficient vitamin D and iron, and getting enough protein along with plant-based foods. He adds a practical tip: “Skip one drink today — maybe you’ll keep an extra strand of hair tomorrow.”
