What are the most common nutrient gaps linked to shedding?

Low protein, iron/ferritin, vitamin D, zinc and sometimes B12.

How long until I notice changes after improving nutrition?

Expect 8–12 weeks for texture and shedding improvements; fuller feel may take 3–6 months.

Signs Your Hair Needs More Nutrients (And What to Do About It)

Hair is primarily keratin—a protein that needs a steady supply of amino acids, vitamins, and minerals to form strong, elastic fibers. When intake is low (or absorption is impaired), hair is one of the first places you’ll notice it: growth slows, shedding rises, and strands feel weaker.

Why Nutrients Matter for Hair

Common Signs of Hair Under-nutrition

Increased shedding (more hair in the brush/shower than usual)
Thinning ponytail diameter or more scalp show-through
Brittle, easy-to-snap strands and split ends
Loss of shine, rough texture, hard-to-comb wet hair
Slower growth rate compared with your baseline
Nail changes & fatigue (often seen alongside low iron/B12)

Root Causes to Rule Out

Before you overhaul your routine, consider common drivers:

Low protein intake (crash dieting, skipping meals)
Low ferritin/iron (heavy cycles, low-iron diet)
Low vitamin D (limited sun, darker skin at northern latitudes)
Low zinc/selenium (restrictive eating patterns)
Postpartum, thyroid imbalance, or high stress
Over-processing (bleach, heat) and harsh styling practices

Food-First Fixes

Protein target: Aim for 1.0–1.6 g/kg body weight/day split across meals.
Iron + vitamin C: Pair lean meats/legumes with citrus/peppers to aid absorption.
Vitamin D & omega-3s: Fatty fish, fortified dairy/alt-milks; consider a physician-guided D supplement if low.
Trace minerals: Nuts, seeds, shellfish, legumes for zinc/selenium.
Color on the plate: B-vitamins & antioxidants from leafy greens, berries, and whole grains.

When (and How) to Supplement

Supplements help when diet alone can’t reliably close gaps—busy schedules, travel, or known low lab values. Look for:

Clinical-strength, balanced formulas (not megadoses of one vitamin)
Active forms (e.g., methylfolate) and chelated minerals for gentler absorption
Third-party testing for purity and label accuracy
Consistency: daily use for 8–12 weeks before evaluating results