For many men, aging makes its entrance through the hairline. A little thinning here, a widening part there—it’s often the first visible shift and it rarely arrives quietly. It’s biology, driven by genetics, hormones and time, and according to The National Council on Aging, 85 per cent of men (and 33 per cent of women) experience some form of hair loss in their lifetime.
The old script, to ignore it, joke about it and accept it, has been retired. Nowadays, hair loss is approached with strategy. Some men treat it, turning to topical styling/hair densifying products, supplements or clinical solutions that slow shedding and protect density. Others adapt their look entirely, leaning into sharper haircuts, tighter fades or a clean shave that reads deliberate, not defeated. The power lies in choice. And believe it or not that choice can also include food.
That’s because poor dietary patterns, especially low nutrient intake, are closely associated with increased hair shedding, weakened follicles and overall hair thinning, say trichology experts at Harley Street Hair Clinic, a hair transplant clinic in the UK. “Diet plays a major role in shedding, thickness, and hair growth cycles,” add the experts. “Supplying your follicles with the right nutrients can noticeably improve hair health.” Try adding these foods into your daily diet for improved hair growth and style.
Sardines for omega-rich support for hair strength
Nutrients: 24.6g protein, 382mg calcium and 4.8 µg vitamin D in 100g
“These nutrients help strengthen the hair shaft, support keratin structure and improve scalp health,” say the trichology experts. Calcium and vitamin D also play a role in follicle cycling, helping maintain strong, resilient strands less prone to breakage.
Pumpkin seeds for zinc and iron for reduced shedding
Nutrients: 6.34mg of zinc, 8.36mg of iron, 500mg of magnesium and 29.9g of protein per 100g
Zinc deficiency is associated with increased shedding and slower regrowth. “Iron and magnesium improve scalp blood flow and follicle oxygenation, supporting thicker, healthier hair,” add the trichology experts.
Beef liver for vitamin A and iron for follicle growth
Nutrients: 16,900 IU vitamin A, 4.9mg iron and 20.4g protein
“Vitamin A supports healthy sebum production, keeping the scalp moisturised and reducing brittle, dry hair,” explain the trichology experts. “Iron and protein help fuel rapid follicle cell turnover, which is essential for strong hair formation.”
Nori (seaweed sheets) iodine for thyroid-related hair health
Nutrients: 2317mg iodine per 100g
“Iodine is required for normal thyroid hormone production and thyroid imbalances are a common cause of diffuse thinning,” say the trichology experts. “Including small amounts of seaweed can also help support stable thyroid function, reducing shedding linked to low iodine intake.”
Oysters for exceptional zinc for follicle repair
Nutrients: 91mg zinc per 100g
Oysters are one of the most popular and potent zinc sources available. “Zinc stabilises the hair follicle, supports keratin production, and helps reduce telogen effluvium (stress-related shedding),” say the trichology experts.
Note: all values attributed to each food are approximate and vary by brand and preparation. Hair-health benefits are based on the known roles of nutrients such as zinc, iron, vitamin C, iodine and omega-3s in supporting scalp function, follicle activity and hair-growth cycles.
