Regular consumption of sugary sodas and alcohol is associated with an increased risk of hair loss, while adequate intake of vitamin D and iron is associated with stronger, thicker hair, according to a systematic review published in Nutrition and Health. The analysis included 17 studies from the United States, Europe and Asia involving 61,332 people, the vast majority of whom were women.
The researchers noted that higher levels of vitamin D and iron were associated with a lower risk of alopecia and better hair growth. Alcohol and sugary drinks were more likely to be associated with hair loss and premature graying. Additionally, some studies have shown the benefits of soy products and cruciferous vegetables (broccoli, cabbage) for reducing hair loss, as well as the positive effects of certain complex supplements — however, the quality of some clinical trials was moderate or low.
It is important to note that these are associations, not proven causation: most of the included studies were observational, with heterogeneous methods for assessing nutrition and hair condition.
However, the authors believe that it is already reasonable to check vitamin D and ferritin (iron stores) levels in patients with hair loss complaints, correct deficiencies as indicated, and reduce sugary drinks and alcohol consumption. This approach may be a simple and affordable strategy for maintaining hair health alongside basic dermatological therapy.
