The Best Foods for Healthy Hair – Especially During Weight Loss

How to protect your hair while slimming down — and the truth about food, hormones & support in Neath

Hair is often seen as a symbol of health and vitality. But what many people don’t realise is that your hair also reflects your inner wellbeing — particularly your nutrition. If you’re trying to lose weight or using a weight-loss medication such as Mounjaro® (tirzepatide), you might notice thinning, shedding or dryness. It’s more common than you think — and with the right approach, it’s usually temporary and reversible.

At The Health Dispensary in Neath, we take a whole-health approach to weight management. In this article, we’ll explore:

• The best foods for hair growth and scalp health
• How nutrition and hormones affect your hair during weight loss
• The role of supplements like collagen and Pycnogenol®
• How our pharmacist-led team supports healthy, sustainable weight loss with Mounjaro® prescribing and nutritional advice

🥦 Why Nutrition Is the Key to Hair Health

Hair is made mostly of keratin, a protein built from amino acids. For healthy growth, your body needs a constant supply of protein, vitamins, minerals and essential fats. During calorie restriction or rapid weight loss, the body prioritises vital organs over hair growth, leading to shedding or dullness. If you’re using Mounjaro®, its appetite-suppressing effect can make balanced nutrition trickier—so choosing nutrient-dense foods is essential.

🥚 Top Nutrients and Foods That Feed Your Hair

Here are the key nutrients your hair needs and where to find them.

1. Protein – The Foundation of Hair

Why it matters: Hair is built from protein. Without enough, it becomes weak and brittle.
Sources: Eggs, Greek yoghurt, chicken, tofu, lentils and quinoa.
Tip: Start your day with eggs on toast or yoghurt with berries.

2. Iron – For Strong Roots and Growth

Why it matters: Iron carries oxygen to hair follicles. Low iron is a leading cause of hair loss.
Sources: Spinach, kale, lean red meat, lentils, pumpkin seeds.
Tip: Pair with vitamin C foods for better absorption.

3. Omega-3 Fatty Acids – For Shine and Scalp Health

Found in salmon, mackerel, walnuts, flax and chia seeds; they calm inflammation and nourish follicles.

4. Zinc – For Repair and Resilience

Zinc maintains healthy oil glands and scalp tissue. Good sources include oats, pumpkin seeds, chickpeas and whole grains.

5. Biotin – The “Hair Growth” Vitamin

Supports keratin production. Found in eggs, almonds and sweet potatoes. Most people get enough from food.

6. Vitamin A – For Scalp Moisture

Needed for sebum production. Sources: carrots, kale, spinach, sweet potatoes. Avoid excess supplementation.

7. Vitamin E – For Circulation and Shine

Boosts scalp blood flow. Sources: avocados, sunflower seeds, spinach.

8. Collagen – For Strength and Elasticity

Collagen supports skin and hair structure. Found in bone broth, chicken skin and egg whites, or as a supplement. We stock high-quality collagen supplements in Neath and online across the UK — ideal if you’re over 30, losing weight or under stress.
👉 Browse collagen supplements

🌲 Pycnogenol® – The Pine Bark Powerhouse for Hair and Skin

Pycnogenol® is a natural extract from the French maritime pine tree. Its antioxidant and circulation-boosting effects support both scalp and skin health.

• Improves microcirculation to hair follicles
• Supports collagen and elastin
• Reduces oxidative stress linked to hair thinning

A 2015 study found women taking Pycnogenol® for two months showed a significant increase in hair density.
👉 Find Pharma Nord Pycnogenol® in our shop

🥗 Eating Well While Losing Weight

Losing weight should nourish your body, not deplete it. Our Weight Management Service combines safe Mounjaro® prescribing, lifestyle guidance and nutritional advice.

• ✅ Eat protein at every meal
• ✅ Focus on nutrient-dense foods (greens, oily fish, nuts, seeds)
• ✅ Include healthy fats (olive oil, avocado, salmon)
• ✅ Stay hydrated
• ✅ Consider collagen or Pycnogenol® supplementation

🌿 Traditional Remedies That Still Make Sense

• India: Fenugreek water for scalp health
• Japan: Seaweed-rich diets for glossy hair
• Wales: Oats and nettle infusions for vitality

🧴 TikTok Trends and Myths

• 🚫 “Biotin gummies make hair grow overnight.” – Only if you’re deficient.
• 🚫 “Rice water fixes hair loss.” – It’s a conditioner, not a cure.
• 🚫 “Avocado masks work better than eating them.” – Nutrition works from the inside out.

🥣 A Day of Hair-Friendly, Weight-Loss-Friendly Eating

• Breakfast: Porridge with oats, chia seeds, berries & Greek yoghurt
• Snack: Walnuts and a boiled egg
• Lunch: Spinach, quinoa & chickpea salad with olive oil
• Snack: Carrots and hummus
• Dinner: Grilled salmon with sweet potato mash & steamed kale

Need personalised support? Book a wellness consultation in Neath.

👩‍⚕️ Hair Loss, Weight Loss & Mounjaro – We Can Help

Mounjaro® (tirzepatide) can transform metabolic health, but it works best with professional guidance. Our pharmacists offer full health assessments, reviews and integrative support — combining nutrition, supplements and mindset for healthy, sustainable results.
👉 Learn about our Weight Management Service

💬 Final Thoughts

Healthy hair starts from within. Whether you’re managing menopause, stress or weight loss, nourishment, circulation and self-care are key. With pharmacist-led support and practical nutrition, our Neath team — now offering services across the UK — is here to help you feel Healthy, Happy and Hopeful.

📚 References

1. Luzzi R & Biondi S (2015). Improvement of hair density and scalp microcirculation in women with diffuse alopecia treated with Pycnogenol®. Journal of Cosmetic Dermatology.
2. Harvard T.H. Chan School of Public Health – Nutrition Source
3. NHS Live Well
4. British Nutrition Foundation
5. Mayo Clinic

Written by Ali Sparkes BSc (Hons), MSc Econ, FRPharmS, IP
Medical disclaimer: This article is for information only and not a substitute for personalised medical advice. Always consult a qualified healthcare professional (like ours) about your own circumstances.