A report published on the News Medical website shares findings from a review of 17 studies involving more than 61,000 people. The research shows that low vitamin D levels are often linked to more severe hair loss, while iron supplements can help improve hair growth in women. On the other hand, drinking more than 3.5 liters of sugary drinks a week was tied to higher hair loss, especially in men.
The review also found that too much vitamin A could make hair loss worse, and that a lack of protein can weaken hair in just weeks. Eating more cruciferous vegetables and soy products may help reduce hair loss, though the evidence is not yet strong. Some supplements, like green tea extract and persimmon leaf, showed promise for improving hair thickness and shine, but the studies had mixed quality.
Experts say focusing on key nutrients especially vitamin D, iron, and protein while cutting back on alcohol and sugary drinks could help protect your hair. However, they note that more high‑quality research is needed before making firm recommendations.