Nutritional Strategies for Healthy Hair: Evidence-Based Diet Recommendations

Key Nutrients for Hair Health

Essential Proteins

• Consume 0.8-1g protein per kg body weight daily
• Focus on complete proteins:
  • Lean meats
  • Fish
  • Eggs
  • Legumes
  • Dairy products

Critical Vitamins

1. Vitamin D

   • Recommended daily intake: 600-800 IU
   • Sources: Fatty fish, fortified foods, sunlight exposure

2. B-Complex Vitamins

   • Biotin (B7): 30mcg daily
   • B12: 2.4mcg daily
   • Sources: Whole grains, nuts, eggs

3. Vitamin E

   • Daily target: 15mg
   • Sources: Almonds, sunflower seeds, avocados

Mineral Requirements

Iron

• Men: 8mg daily
• Women: 18mg daily
• Sources:
  • Red meat
  • Spinach
  • Fortified cereals

Zinc

• 8-11mg daily
• Found in:
  • Oysters
  • Pumpkin seeds
  • Beef

Dietary Patterns

Recommended Approach

1. Mediterranean diet pattern
2. Regular meal timing
3. Adequate hydration (2-3L daily)
4. Limited processed foods

Foods to Avoid

• Excessive sugar
• Processed fats
• High-mercury fish
• Excessive alcohol

Implementation Timeline

Week 1-2

• Protein intake adjustment
• Hydration optimization

Week 3-4

• Mineral-rich foods introduction
• Vitamin supplementation if needed

Week 5-12

• Diet pattern maintenance
• Progress monitoring