Key nutrients
Hair is mostly keratin, a protein. Low intake slows growth and can trigger shedding.
Found in: Eggs, dal and other lentils, paneer, curd, chicken, fish, soya, tofu
Low iron stores (ferritin) are one of the most common nutrition links to hair loss, especially in women.
Found in: Spinach and other greens, rajma, chana, red meat, jaggery, fortified cereals
Needed for follicle repair and growth. Deficiency is linked to shedding.
Found in: Pumpkin seeds, chickpeas, cashews, meat, whole grains
Low levels are common in people with hair loss, and in India generally. Supplements help mainly if you are deficient.
Found in: Sunlight, oily fish, egg yolks, fortified milk
Supports the red blood cells that carry oxygen to follicles. Vegetarians are more often low.
Found in: Milk, curd, paneer, eggs, meat, fish, fortified foods
May support scalp health. Evidence for hair growth is limited.
Found in: Walnuts, flaxseed (alsi), chia, mackerel (bangda), sardines
High doses of vitamin A and selenium, often from stacking supplements, are known causes of shedding. More is not better. Test first, then supplement only what you're low in.
Losing weight fast, or eating far too little protein, can push many hairs into the resting phase at once. Shedding usually starts 2–3 months later and recovers once eating returns to normal. Telogen effluvium →
Doctors often check ferritin, a full blood count, vitamin D, B12 and thyroid (TSH). Take the results to a dermatologist rather than guessing with supplements.
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