I believe there is absolute beauty in aging. However, aging comes with some hormonal changes that can bring on disconcerting symptoms. These hormone fluctuations or imbalances can cause hair to thin out and lose the shiny, healthy, voluminous characteristics of youthful locks. While I feel that everyone should embrace aging, I don’t believe that we have to accept hair loss. In terms of beauty, aging gracefully means bringing an increased level of understanding of the biological changes going on in our body and finding peace with them. It also means adapting our products and routines to better meet the needs of our hair as we go through hormonal changes. We are going for “better, not younger” here. 

Many of my clients have had their hormone levels assessed with no concrete explanations for their concerns (hair loss being a major one). Often, the results indicate a shift in levels, but not enough to warrant any type of hormone therapy or other medication that would address the issues. With that said, a further look into research indicates that a lack of the right nutrients, including vitamins A, C, D, and E, zinc, B vitamins, iron, biotin, protein, and essential fatty acids, may also slow down hair growth or even cause noticeable hair loss. So, the good news is that correcting a deficiency in any of the above nutrients may help with hair loss and accelerate the rate of hair growth. 

Here are the foods you should be filling your plate with to help combat thinning hair:

Eggs – a great source of protein and biotin, which are two nutrients essential for hair growth

Berries – loaded with beneficial compounds and vitamins that may support hair health

Spinach – packed with beneficial nutrients like folate, iron, and vitamins A and C, all of which are important for hair growth

Fatty fish – such as salmon, mackerel, and herring, which have anti-inflammatory effects and antioxidant potential

Sweet potatoes – a great source of beta-carotene, which the body converts into vitamin A, a nutrient linked to hair health

Avocados – an excellent source of vitamin E, which helps protects the skin, including the scalp, from oxidative stress and damage

Nuts – linked to hair growth and a wide variety of other health benefits, including reduced inflammation and a lower risk of heart disease

Sweet peppers – an excellent source of antioxidant-rich vitamin C, which helps promote collagen production to help strengthen your locks

Seeds – high in vitamin E, zinc, and selenium, which are all nutrients essential for hair growth

Oysters – one of the best food sources of zinc, a mineral that helps support hair growth and the repair cycle

Beans – an excellent source of many healthy-hair nutrients, including iron, biotin, and folate

Soybeans – rich in spermidine (a study of 100 people found that a spermidine-based nutritional supplement prolonged a phase of active hair growth called the anagen phase; the longer a hair follicle stays in the anagen phase, the longer it will grow)

Meat – rich in protein and iron; deficiencies in these are associated with hair loss

I would highly recommend incorporating as many of these foods as possible into your diet. There’s no guarantee, of course, that these foods will solve all your hair concerns, but they are healthful additions to a well-balanced diet.

If you’re looking for further help with thinning hair, then I have two tried-and-true products that I use regularly and that have improved my overall hair health:

True Enlightenment Scalp Scrub by INNERSENSE – The first step in haircare is addressing the root of the problem. Healthy scalp equals healthy hair.  The True Enlightenment Scalp Scrub is an exfoliating treatment, which also boosts blood circulation to your head and hair follicles, helping to create optimal conditions for hair growth. Set aside just a few minutes a week to treat your scalp.

Goldie Locks Hair Growth Supplements – There are an insane number of hair-growth supplements flooding Insta feeds. It’s almost impossible not to click on the advertisements and believe all of the promised results. I can’t vouch for all of the supplements out there, but I can speak to the effectiveness of this product by Goldie Locks. The company claims that their supplement will help unlock your hair’s full potential in as little as 90 days. These supplements restored shine, strength, and youthfulness to my tresses. Goldie Locks states that regular use will “enhance hair health, stimulate hair growth, strengthen strands, and reduce thinning all while enjoying added beauty benefits, as well as energy, mood, and immune support.” A resounding yes to all of this! 

In a beauty industry that is saturated with products that often fall short on their promises, I am thrilled to have found the two above that truly are game – or hair – changers. My best advice is to talk to your doctor about your concerns. A hormone work-up might reveal that deficiencies or imbalances are causing your hair to thin out. But, if there is no definitive medical answer, then switch up your diet to include the above food list and give my two product recommendations a try. Beauty shines from within, so be sure you are nourishing your beautiful self in the healthiest of ways.