It’s natural to want a full,healthy head of hair. Your mane is one of the first things people notice, after all. If you find your hair is thin, brittle, or falling out-or a mix of these-you might be alarmed after waking up to a pillowcase full of loose hairs or noticing thinner locks. In response, your first stop might be the hair care aisle at your local pharmacy in search of volumizing products. Alternatively, you might consider shaving it all off.However, dermatologists and a registered dietitian say you may also want to audit your grocery list instead.

“Diet can absolutely affect your hair, and there are several ways it can have a negative impact,” said Dr. Chris Mohr, Ph.D.,RD,a fitness and nutrition advisor for Garage Gym Reviews.

On the (hair)flipside, Dr. Mohr agrees with dermatologist that diet can also help your hair. Here’s what to know about diet and hair, including the nutrients your locks crave.## Is my diet affecting my hair?

Diet plays a role in hair health. Your locks need macro- and micronutrients, as well as calories, to grow. Therefore, Dermatologists and a registered dietitian say it’s possible to eat (or not eat) your way to a perpetually poor hair day. Here’s how and why diet may destroy your hair.

### 1. You’re consuming too few calories

When we speak about diet and nutrition, people often focus on cutting calories heavily. There is, of course, such a thing as eating too many calories. Though,the opposite is also true – and it doesn’t do the hair any good.

“Not eating enough overall can weaken your hair as the body will always prioritize vital organs first.”

Can What You Eat Affect Hair Loss?

Losing hair can be upsetting. While many things can cause hair loss, your diet plays a role. Getting the right nutrients is meaningful for healthy hair growth.

What Should I Eat for Healthy Hair?

Focus on a balanced diet with plenty of these foods:

• Lean proteins (chicken, fish, beans)
• Nuts (protein, healthy fats, and important minerals)
• Colorful fruits and vegetables, like citrus and salmon (vitamins A, C, iron, and more)

What nutrition am I lacking if my hair is falling out?

When you don’t get enough key nutrients like iron and protein, your hair can become thin and weak. What you’re missing depends on you.

Dr. Mohr says these deficiencies can lead to hair loss:

• Protein (your hair needs amino acids to build strong strands)
• Vitamin D (helps control the hair growth cycle, so low levels can cause more shedding and slower growth)
• iron (helps carry oxygen to hair follicles, so low levels can cause hair to stop growing or fall out)

Dr. Kazlouskaya frequently enough tells her patients to write down what they eat to make sure they’re getting enough calories and nutrients. But she also says nutrient deficiencies are less common in men than in women, so it’s critically important to look at other possible causes.

Dr. Green agrees. “While diet is critically important,it’s not the only thing that affects hair health,” Dr. Green said.”Hair loss can happen for many reasons, including genetics, hormones, and stress.If your hair is breaking or falling out, it’s best to see a doctor.”