Feeding Your Hair: The Essential Guide to Nutrients That Impact Hair Growth and Loss

Your hair is more than just a cosmetic feature—it’s a reflection of your overall health and nutritional status. At Beverly Hills Hair Group, Dr. Ben Talei, our dual board-certified facial plastic surgeon, frequently encounters patients surprised to learn that their diet and nutritional choices significantly impact their hair health and restoration outcomes.

Each strand of hair is made up of a protein called keratin, and for this to be produced consistently, the body needs a regular supply of vitamins, minerals, and amino acids. Deficiencies in nutrients such as iron, biotin, zinc, or Vitamin D can weaken the hair follicles, reduce scalp circulation, and slow down cell regeneration, all of which contribute to poor hair health.

Understanding the connection between nutrition and hair health is crucial for anyone experiencing hair loss or seeking to optimize their hair restoration results. Whether you’re considering our advanced NeoGraft procedures or enhanced PRP treatments, proper nutrition provides the foundation for healthy hair growth and successful outcomes.

The Science Behind Nutritional Hair Health

Hair follicles are among the most metabolically active structures in your body, second only to the bone marrow. This high metabolic activity means your hair follicles are particularly sensitive to nutritional deficiencies. All vitamins are essential for normal growth and development and that includes healthy hair, skin and nails. We obtain most of what the body requires through our daily diet, so supplements are rarely needed.

However, modern lifestyles, dietary restrictions, and certain medical conditions can create nutritional gaps that directly impact hair health. Dr. Talei emphasizes to his Beverly Hills patients that addressing these deficiencies often enhances the effectiveness of hair restoration treatments and can prevent further hair loss.

The relationship between nutrition and hair health is complex and multifaceted. Deficiencies in several vitamins, including Vitamin D, Vitamin C and Zinc, have been associated with hair loss. Understanding which nutrients are most critical allows patients to make informed decisions about their hair health strategy.

Essential Vitamins for Optimal Hair Growth

Vitamin D: The Foundation Vitamin

Vitamin D plays an important role in healthy hair development as well as in many other physiologic processes, so deficiency may have detrimental effects. However, exactly how deficiency impairs hair growth is unknown. There are reports in the literature of successful hair regrowth after correcting Vitamin D deficiency, but in areas such as the northeast US, where Vitamin D deficiency is very prevalent, supplements rarely bring clinical benefits.

Studies show that supplementing the diet with low levels of vitamin D can improve symptoms of androgenetic alopecia and telogen effluvium. Vitamin D should be supplemented if levels are low, as studies have shown a relationship between alopecia areata and low vitamin D levels.

Dr. Talei recommends that all hair loss patients at Beverly Hills Hair Group have their vitamin D levels tested as part of their comprehensive evaluation. Optimal vitamin D levels support not only hair health but also enhance the body’s response to treatments like PRP therapy.

Biotin: Separating Fact from Fiction

Biotin has gained commercial popularity for its claimed benefits on healthy hair and nail growth. Despite its reputation, there is limited research to support the utility of biotin in healthy individuals. Biotin is a critical vitamin for healthy hair growth, and deficiency will lead to thinning hair. However, biotin deficiency is very rare and almost always associated with an inherited disorder called biotinidase deficiency.

Biotin deficiency has never been reported in healthy individuals with a normal diet, and there is no evidence that biotin supplements will help grow hair in the absence of a documented deficiency. The FDA does not have a recommended daily allowance (RDA) for biotin. However, most sources state that a daily intake of 30 mcg is sufficient to prevent deficiency.

Importantly, excess biotin intake may interfere with a number of important lab tests, including thyroid and other hormone tests such as pregnancy tests. Dr. Talei cautions patients that while biotin supplementation is generally safe, it may create false laboratory results that could affect medical diagnosis and treatment.

Vitamin C: The Absorption Enhancer

Vitamin C serves multiple roles in hair health. As an antioxidant that protects hair follicles from oxidative damage, it also aids collagen production and improves iron absorption, both of which are essential for healthy hair. The available evidence supports the routine use of only three supplements: Vitamin D, Iron, and Vitamin C, mostly for its effects on improving iron absorption.

At Beverly Hills Hair Group, Dr. Talei often recommends vitamin C supplementation for patients with iron deficiency, as it significantly enhances iron absorption and utilization.

Critical Minerals for Hair Health

Iron: The Oxygen Carrier

Iron ensures oxygen reaches the hair roots, and deficiency is one of the most common nutritional causes of hair loss, particularly in women. If a patient with androgenetic alopecia or telogen effluvium has low iron levels (more commonly seen in females), supplementation is also recommended. These iron-deficient patients should also ensure their vitamin C intake is appropriate.

Dr. Talei emphasizes that iron deficiency can significantly impact the success of hair restoration treatments. Patients with adequate iron levels typically see better outcomes from both surgical and non-surgical hair restoration procedures.

Zinc: The Repair Specialist

Zinc supports follicle repair and growth, and severe zinc deficiency is associated with hair loss in infants with poor nutrition, malabsorption conditions, alcohol use disorder and pregnancy. The role of zinc in most forms of hair loss is poorly established, and supplements do not reliably result in hair growth in most individuals.

Natural sources of zinc include oysters, meat, eggs, fish, nuts and dark chocolate. The RDA for adults is 8 mg/day for women and 11 mg/day for men. Excess zinc intake symptoms include nausea, vomiting, loss of appetite, abdominal cramps, diarrhea and headaches.

Non-Surgical Hair Restoration: Beyond Nutrition

While proper nutrition provides the foundation for healthy hair, Dr. Talei offers several advanced non-surgical treatments at Beverly Hills Hair Group that can help restore hair that has already been lost.

Enhanced PRP Therapy with ACell and Micronized Fat

Our advanced PRP treatments go far beyond traditional platelet-rich plasma therapy. Dr. Talei has developed protocols that utilize super-concentrated PRP enhanced with either ACell MicroMatrix or micronized autologous fat. This innovative approach provides significantly more regenerative potential than conventional PRP treatments offered elsewhere.

• PRP with ACell MicroMatrix: Contains 20,000 regenerative cells per 100mg, creating an optimal environment for follicle revival
• PRP with Micronized Fat: Delivers approximately 2,000,000 stem cells, providing unprecedented regenerative capacity
• Reduced Treatment Frequency: Our enhanced protocols achieve superior results with just two sessions annually, compared to the six sessions required by traditional PRP

The combination of proper nutrition with our advanced PRP treatments creates synergistic effects that maximize hair restoration outcomes. Patients with optimal nutritional status typically see faster and more dramatic results from these treatments.

Comprehensive Hair Health Protocols

At Beverly Hills Hair Group, we understand that effective hair restoration requires a multifaceted approach. Dr. Talei combines nutritional optimization with cutting-edge treatments to address hair loss from multiple angles simultaneously.

Our comprehensive approach includes detailed nutritional assessment, customized supplementation recommendations, and advanced treatment protocols tailored to each patient’s unique needs and goals.

The Weight Loss Shot Connection: A Growing Concern

Recent advances in weight management have introduced a new consideration for hair health. GLP-1 receptor agonists like semaglutide (Ozempic, Wegovy) and tirzepatide (Mounjaro, Zepbound) have become increasingly popular for rapid weight loss, but they carry important implications for hair health.

Understanding the Hair Loss Risk

There’s no evidence that Ozempic (or other forms of semaglutide) directly cause hair loss. But rapid weight loss is a known side effect of taking Ozempic, and rapid weight loss can lead to telogen effluvium (excessive hair shedding). This condition develops about 3 months after a rapid weight loss.

Recent studies have shown concerning trends. Men who are former or current smokers, and smoke at least 10 cigarettes per day, are significantly more likely to develop androgenetic alopecia compared with those who never smoke. The adjusted hazard ratio for hair loss for all patients using semaglutide, for men, and for women compared to bupropion-naltrexone were 1.52, 0.86, and 2.08 respectively, demonstrating an increased risk of hair loss with semaglutide in women.

In clinical trials, hair loss was reported in 3% of adults using Wegovy and 1% using a placebo. In children 12 years and older, hair loss was reported in 4% vs. 0% using a placebo. For Zepbound (tirzepatide), hair loss was reported in 4% to 5% of people using the medication compared to 1% using a placebo.

The Mechanism Behind Weight Loss-Related Hair Loss

Several factors contribute to hair loss in patients using weight loss medications:

• Rapid Weight Loss: People who go through a period of rapid weight loss can develop telogen effluvium, which causes excessive hair shedding
• Nutritional Deficiencies: Some individuals may experience nutrient deficiencies while taking these medications, especially if they have poor dietary habits or malabsorption issues. The medications decrease appetite, resulting in reduced food intake and smaller quantities
• Hormonal Changes: These medications work by mimicking hormone actions that help regulate blood sugar levels. Hormonal fluctuations may disrupt the hair growth cycle, leading to hair loss

Clinical Recommendations for Weight Loss Medication Users

Dr. Talei advises patients using weight loss medications to be particularly vigilant about their nutritional status and hair health. The American Hair Loss Association strongly warns against the misuse of Ozempic and similar drugs for rapid weight loss purposes due to the potential for significant and perhaps permanent hair loss.

For patients at Beverly Hills Hair Group who are using or considering weight loss medications, Dr. Talei recommends:

• Nutritional Monitoring: Regular assessment of key nutrients including protein, iron, biotin, and vitamin D
• Gradual Weight Loss: When possible, pursuing slower, more sustainable weight loss to minimize telogen effluvium risk
• Preventive Treatments: Consider enhanced PRP therapy or other hair restoration treatments before significant hair loss occurs
• Professional Supervision: Working closely with healthcare providers to monitor both weight loss progress and hair health

Optimizing Your Hair Health Through Nutrition

Creating a hair-healthy diet involves focusing on key nutrients while maintaining overall nutritional balance. Dr. Talei provides his Beverly Hills patients with specific dietary recommendations that support both general health and optimal hair growth.

Protein: The Building Block

Proteins in general and collagen in particular are important for the growth of all skin and hair structures. A healthy and varied diet provides the body with all it needs to produce these proteins. Hair is composed primarily of keratin, a protein that requires adequate amino acid intake for proper synthesis.

Recommended protein sources include:

• Lean Meats: Rich in complete proteins and bioavailable iron
• Fish: Provides protein plus omega-3 fatty acids that support scalp health
• Eggs: Contain high-quality protein plus biotin and other B vitamins
• Legumes: Offer plant-based protein plus iron and zinc
• Nuts and Seeds: Provide protein, healthy fats, and various minerals

Omega-3 Fatty Acids: The Anti-Inflammatory

Omega-3 fatty acids are best known for benefiting heart health, may indirectly improve scalp circulation, and assist hair follicle nutrition. These essential fats help reduce inflammation that can interfere with healthy hair growth cycles.

Foods to Emphasize for Hair Health

Natural sources of hair-healthy nutrients include:

• Biotin: Found in eggs, liver, wheat and oat cereals, several vegetables, rice, and dairy products
• Iron: Best absorbed from animal sources but also available in leafy greens, legumes, and fortified cereals
• Zinc: Abundant in oysters, meat, eggs, fish, nuts and dark chocolate
• Vitamin D: Fatty fish, egg yolks, and fortified foods (though supplementation is often necessary)

Beverly Hills Hair Group’s Comprehensive Approach

At Beverly Hills Hair Group, Dr. Ben Talei combines nutritional science with advanced hair restoration techniques to deliver optimal outcomes for every patient. Our approach recognizes that successful hair restoration requires addressing both the underlying causes of hair loss and the specific factors that influence treatment success.

Dr. Talei’s expertise as a dual board-certified facial plastic surgeon allows him to understand the complex interplay between nutrition, hormones, genetics, and environmental factors that influence hair health. This comprehensive understanding enables him to develop personalized treatment plans that address each patient’s unique needs and goals.

Our state-of-the-art Beverly Hills facility offers the most advanced non-surgical hair restoration treatments available, enhanced by our commitment to nutritional optimization and patient education.

Nourish Your Hair After Hair Restoration in Beverly Hills

Don’t let nutritional deficiencies undermine your hair restoration goals or accelerate your hair loss. At Beverly Hills Hair Group, Dr. Talei provides comprehensive evaluations that assess both your nutritional status and hair restoration needs, creating personalized treatment plans that optimize outcomes from every angle.

Whether you’re seeking to prevent further hair loss, restore hair that’s already been lost, or enhance the results of hair restoration treatments, proper nutrition provides the foundation for success. Contact Beverly Hills Hair Group today to schedule your consultation with Dr. Talei and discover how feeding your hair properly can transform your hair restoration journey and help you achieve the thick, healthy hair you deserve.