These 5 wellness gaps could be affecting men’s hair health

With modern lifestyles and evolving food habits, life has gotten increasingly busy and affected food habits to a great extent. We often skip meals, eat a lot of processed food, follow irregular eating patterns, and maintain poor dietary balance. This has created a difference between the nutrients our body needs and what it actually receives every day. Today, lifestyles and rapidly evolving food habits have significantly changed the way we eat. Modern Indian diets are becoming calorie-rich but nutritionally imbalanced. A large proportion of daily calorie intake comes from refined carbohydrates, sugars, processed foods, and unhealthy fats, while the intake of nutrient-dense foods such as quality proteins, fruits, vegetables, nuts, and seeds remains inadequate.

This growing “hidden diet gap” is contributing to widespread deficiencies of protein, iron, vitamin D, vitamin B12, zinc, and folate across populations. What makes this concerning is that these deficiencies often develop silently. People may not experience immediate symptoms, yet low nutrient intake over time can gradually affect hair health. Hair follicles need a continuous supply of amino acids, vitamins, minerals, oxygen, and hormonal balance to function properly. Here are five key nutrient gaps that are common in diets and how they can affect men's hair health.

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1. Not eating enough protein makes hair weak

Hair is mostly made up of keratin, a structural protein. Many Indian diets do not have enough protein, especially if they are based on a lot of carbohydrates. However, many Indian diets continue to be heavily carbohydrate-centric, with inadequate intake of high-quality protein sources. Low protein availability can push the body to prioritise vital organs over non-essential functions like hair growth, which may eventually contribute to hair thinning and increased shedding. Eating foods that are rich in protein, such as lentils, paneer, dairy, nuts, seeds, eggs, and legumes, can help make our hair stronger.

2. Not having enough zinc can affect hair follicles

Zinc is an essential mineral involved in multiple biological processes related to scalp and hair health, including tissue repair, follicular maintenance, and regulation of sebaceous gland activity around hair follicles. Poor dietary choices, high stress levels, and processed-food-heavy diets may lead to low zinc intake, which can weaken follicles and increase hair shedding. Eating foods that are rich in zinc and taking plant-based zinc supplements can help keep our scalp and hair healthy.

3. Lacking vitamin D is more common than realised

Many people living in Indian cities do not get enough vitamin D because they stay indoors and do not get enough sunlight. Emerging scientific evidence shows that low vitamin D status may negatively affect follicular health and hair growth regulation over time. Hence, maintaining healthy vitamin D levels through sunlight exposure, dietary intake, and supplementation where required may help support overall hair health. Getting vitamin D from sunlight, food, and supplements when needed can help our hair grow healthier.

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4. Iron levels affects hair growth

Iron deficiency is often discussed in the context of women’s health, but it can also affect men, particularly those who do not eat well, have unhealthy lifestyles, inadequate sleep, high stress levels, irregular eating schedules, or low dietary intake. Including iron-rich foods along with vitamin C-rich foods that support iron absorption may help maintain optimal follicular nourishment. Not having enough iron is not just a problem for women. Men who do not eat well, have unhealthy lifestyles, or do not get enough sleep can also have low iron levels, which can affect the health of their hair follicles.

Our hair follicles need a steady supply of oxygen and nutrients to work properly. Eating foods that are rich in iron and vitamin C can help our hair follicles get the nutrients they need.

5. Stress worsens nutrient deficiencies

Even if we consume the right nutrients, stress, lack of sleep, smoking, dehydration, and lack of exercise can affect how our body uses these nutrients. Stress can also cause inflammation, which can contribute to hair loss over time. Taking care of our health by eating well, managing stress, and staying hydrated is important for maintaining healthy hair.

A man's hair health is closely linked to nutrition. While hair products can help, his hair strength depends largely on his diet and lifestyle. If he addresses nutrient deficiencies and lives a balanced lifestyle, he can definitely enjoy healthier and stronger hair over time.

Dr. Ratna Upadhyay is the Head of Research & Development at OZiva

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