Hair from the inside: food, habits and patience
No shampoo can do everything on its own. What we eat and how we care for our hair both matter, alongside factors such as health, hormones and genetics. Small, gentle habits are a good place to start, without expecting perfection or a quick fix. This is part 1 of 2: caring for your hair from the inside.
1. Look after the hair you have
Longer hair has been with you for quite a while. The ends have lived through washing, styling, sunshine and everyday wear, so treating them gently is worth the effort.
Hair naturally cycles through growing and resting phases. Shedding around 50 to 100 hairs a day is common. Illness, surgery, significant stress, rapid weight loss or having a baby can lead to extra shedding a few months later. This can settle with time, but recovery varies and persistent shedding deserves a proper assessment.
Not every type of hair loss resolves on its own. Repeated pulling from tight styles can cause lasting damage, and inherited hair loss may need treatment. If you notice a change, speak with your GP rather than relying on a new product or supplement.
2. Eat for your hair
Aim for enough food and variety across the week. No single ingredient can promise better hair, and eating well is only one part of the picture.
Protein. Include foods such as eggs, fish, chicken, tofu, beans, lentils or Greek yoghurt as part of regular meals.
Iron and vitamin C. Meat, seafood, beans and lentils can contribute iron. Pair plant sources with capsicum, citrus, kiwi fruit or berries to help iron absorption. If you have heavy periods or follow a vegetarian or vegan diet, ask your GP or dietitian about meeting your needs.
Vitamin D. Oily fish, egg yolks and some fortified foods contribute vitamin D. If you are concerned about your level, your GP can advise whether testing or a supplement is appropriate.
Zinc. Foods such as oysters, meat, beans, nuts and seeds can contribute zinc.
Fats and variety. Fish, walnuts, chia and flaxseed can be part of varied meals. There is no need to treat any of them as a special hair remedy.
Enough food overall. Restrictive eating and rapid weight loss can be associated with extra shedding. Seek support if you are struggling to eat enough.
Black beans, black sesame and seaweed are familiar ingredients in Korean cooking. Enjoy them for flavour and variety, rather than as treatments for hair loss. Seaweed can contain high and variable amounts of iodine; more is not better. Avoid using kelp or iodine supplements as a hair remedy, and ask your clinician about seaweed if you have a thyroid condition.
3. A hair-friendly day on a plate
A few meal ideas, rather than a prescription:
Breakfast: eggs and spinach on wholegrain toast, with an orange.
Lunch: a salmon or tofu rice bowl with edamame and black sesame.
Snack: pumpkin seeds and berries.
Dinner: a beef or lentil stir-fry with capsicum and greens.
4. Go easy on supplements
It is tempting to reach for a hair gummy when something changes. Before you do, check whether there is a deficiency or another cause that needs attention.
Ask before adding. Speak with your GP or pharmacist before taking iron, zinc or biotin for your hair. They can advise whether you need tests or treatment. Extra nutrients are not automatically helpful.
More can be harmful. Too much vitamin A or selenium can contribute to hair loss. Brazil nuts contain a lot of selenium, with amounts that vary, so do not use a fixed number of nuts as a daily supplement dose.
Mention biotin before blood tests. Biotin supplements can interfere with some results, including thyroid tests. Tell your clinician and the collection centre what you take, and follow their instructions.
Check for overlap. A multivitamin and a hair supplement may contain the same ingredients. Take the labels to your pharmacist before doubling up.
5. Small daily habits
Rest and wellbeing. Make room for sleep, movement and support during stressful periods. These are ways to look after yourself, not a guarantee about how your hair will respond.
Gentle styles. Choose loose ponytails, soft scrunchies or comfortable clips. A style should not hurt or pull at your scalp.
Heat with care. Use the lowest effective setting, limit hot-tool use and follow your heat protectant’s directions.
After washing. Gently press out water with a soft towel rather than rubbing. Detangle carefully from the ends upwards, using a method suited to your hair texture.
Sun and swimming. Wear a hat outdoors and rinse your hair after swimming. Follow your usual sun-protection routine.
Wash gently. Choose a shampoo that suits your scalp, massage without scratching and condition the lengths as needed.
6. Know when to see your GP
Book an appointment if hair loss is sudden, patchy, persistent or worrying you, or if your part is becoming wider. A sore, itchy or inflamed scalp also needs attention. Mention any other changes, such as tiredness, weight changes or irregular periods.
Your GP can review your symptoms, medicines and diet, decide whether tests such as iron or thyroid tests are useful, and refer you to a dermatologist if needed. This article offers general information, not a diagnosis or an individual treatment plan.
Ecovie hair-care range · Coming soon
We’re developing our own shampoo, conditioner and scalp serum range to complement your everyday hair-care routine. Thoughtful scalp care, gentle hair habits and good nutrition all have a place in the journey. We’ll share more about the ingredients and how to use the range when it’s ready.
Make it personal
There is no need to change everything at once. Start with a few habits that fit your day, be gentle with the hair you have and get advice when something changes. In part 2, we look at caring for your hair from the outside with a Korean-inspired scalp ritual.
Questions about your wash day or styling routine? Ask Rebecca at your next Ecovie appointment in Manly.
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