We all know it's possible to eat your skin care, and that your complexion is often a reflection of your internal environment.
But what about your hair? According to a health and hormone expert, your diet can be the difference between brittle, lacklustre strands and a magnificent mane. Of course, careful product selection and proper hair care are key, but it's what you eat that makes a real difference.
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Mike Kocsis told GB News: "Shiny, healthy, full hair is usually put down to the right serum or shampoo, but the real strength actually comes from within the body.
"The foods we eat play an important role in supporting the delicate hormonal pathways that regulate shedding, hair growth, and strength.
"When hormones are stable and well-supported naturally, follicles stay in their growth phase for longer, leading to healthier, thicker hair."
The hormone-hair connection
The expert explained that hair health is "deeply linked to hormonal balance". Thyroid hormones control the speed of hair growth, while sex hormones like testosterone and oestrogen encourage follicles to be dense and strong.
When these hormones become imbalanced – because of nutrient deficiencies, perimenopause, postpartum changes, stress, or metabolic shifts – the hair cycle can be disrupted, causing follicles to prematurely shed.
Cortisol is triggered by chronic stress, causing hair follicles to shrink over time; insulin imbalances can trigger thinning around the crown; and increased DHT is strongly connected to hair loss in patterns.
Enter: strategic eating. By nourishing the body with foods that support hormones, stabilise thyroid function, lower inflammation and boost nutrient absorption, "you create the perfect internal environment for hair to repair, grow, and thrive".
For those who want to elevate their head game, Mr Kocsis shared six foods that are scientifically linked the hair growth.
Omega-3 fatty acids regulate thyroid hormones, calm cortisol, and boost cell membrane health
|GETTY
Salmon
"Oily fish like salmon are full of omega-3 fatty acids that regulate thyroid hormones and help calm cortisol, the stress hormone linked to increased shedding.
"They also boost cell membrane health, allowing follicles to absorb nutrients more efficiently to promote strong growth."
How should I eat it?
"Flake it into salads or stir through wholegrain pasta with lemon."
Eggs
"Eggs support keratin production and help the body synthesise balanced levels of oestrogen and testosterone, as they are super rich in biotin and protein.
"Their amino acids also help the anagen (growth) stage of the hair cycle, making strands grow thicker and more resilient."
How should I eat it?
"Make a veggie omelette with vegetables that are high in iron to help maintain other hormones."
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Eggs support keratin production and help the body synthesise oestrogen and testosterone
|GETTY
Pumpkin seeds
"As they are high in zinc, pumpkin seeds regulate testosterone and stop excess conversion into DHT, the hormone responsible for pattern thinning.
"Zinc also supports cell repair within the follicles, lowering breakage and enhancing overall strand strength."
How should I eat it?
"Sprinkle them onto yoghurt, salads, or blend them into smoothies."
Spinach
"Spinach boosts iron for follicle oxygenation and supports oestrogen metabolism.
Magnesium, natural phytoestrogens, and iron in spinach assist the oxygen transport to the follicles and maintain a healthy oestrogen balance.
"Its folate content aids cell turnover in the scalp, supporting healthy new hair growth."
How should I eat it?
"Stir it into pasta dishes, curries, or blend it into a green juice."
Greek yoghurt
"B vitamins and high-quality protein help control insulin, a hormone that affects hair thickness, while also encouraging IGF-1, powering follicle growth.
"Probiotics also sustain gut health, which plays an important part in hormone regulation and nutrient intake for hair."
How should I eat it?
Top it with berries and honey or use it as a base for creamy dips.
Lentils
"Full of plant protein, iron, and selenium, lentils enable the conversion of T4 into active T3 thyroid hormones and keep blood sugar levels steady to reduce the risk of insulin-related shedding. Their slow-release energy lowers cortisol spikes, and over time, they protect the hair growth cycle."
How should I eat it?
"Add them to soups, curries, or salads for extra protein."
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