As the days get shorter and the temperature drops, your body (and your hair) feel the shift. Seasonal changes can affect everything from your mood to your metabolism – and yes, even your hair growth cycle.
During autumn, many people notice increased shedding, dryness or dullness. The good news? Nutrition plays a powerful role in supporting your scalp and follicles through this transition. By nourishing your body with the right nutrients, you can strengthen your hair from within and prepare it for the colder months ahead.
At Hair + Me, we believe great hair starts with a healthy foundation – and that foundation begins on your plate.
1. Why hair needs a nutritional boost in autumn
Your hair is one of the first parts of your body to reflect nutrient deficiencies or hormonal shifts. In autumn, several factors can make your hair more vulnerable:
Seasonal shedding: Studies suggest we naturally shed more hair in autumn as part of the growth cycle.
Reduced sun exposure: Less sunlight potentially means lower vitamin D levels, which may play a role in hair shedding
Dietary changes: Comfort foods often replace summer’s fresh produce, leading to fewer antioxidants and vitamins.
Stress and fatigue: Seasonal transitions can increase stress hormones, which may impact growth cycles.
A nutrient-rich, balanced diet can counter these effects – keeping your hair thick, shiny and resilient throughout the season.
2. Key nutrients for stronger, thicker hair
Protein: The building block of every hair shaft
Hair is made primarily of keratin, a structural protein. Without enough dietary protein, hair can become weak, brittle and slow to grow.
Best sources: Eggs, fish, lean poultry, beans, lentils, tofu and Greek yoghurt.
Tip: Aim for a portion of protein with every meal to support continuous follicle repair and regrowth.
Iron: For healthy follicle oxygenation
Iron helps transport oxygen to your hair follicles – and low iron is one of the most common causes of hair thinning in women.
Best sources: Red meat is one of the key sources of iron. Spinach, kale, lentils, pumpkin seeds and fortified cereals have non-heme iron, which is absorbed less efficiently than heme iron.
Pair iron-rich foods with vitamin C (like citrus fruits or peppers) to enhance absorption.
Iron helps transport oxygen to your hair follicles – and low iron is one of the most common causes of hair thinning in women.
Best sources: Red meat is one of the key sources of iron. Spinach, kale, lentils, pumpkin seeds and fortified cereals have non-heme iron, which is absorbed less efficiently than heme iron. Pair iron-rich foods with vitamin C (like citrus fruits or peppers) to enhance absorption.
Vitamin D: Supporting the growth cycle
Vitamin D helps activate hair follicles and maintain a healthy hair cycle. Low levels are linked to increased shedding.
Best sources: Oily fish (salmon, sardines), eggs and fortified dairy or plant milks. If you live in the UK, consider a vitamin D supplement from October to March.
Zinc: For scalp health and repair
Zinc plays a key role in tissue growth and repair.Best sources: Nuts, seeds, shellfish, eggs and whole grains.
Omega-3 fatty acids: The shine-booster
Omega -3 can play a role in reducing hair loss and increasing hair density.Best sources: Salmon, mackerel, chia seeds, flaxseeds and walnuts.
Biotin and B vitamins: For energy and strength
B vitamins (especially biotin, B6 and B12) support keratin production.Best sources: Eggs, avocado, whole grains and leafy greens.
Antioxidants: For protection and growth
Free radicals from environmental stress (like pollution and UV rays) can damage hair cells.
Best sources: Berries, nuts, green tea and colourful vegetables – especially those rich in vitamins A, C and E.
3. Autumn foods that feed your follicles
Here’s what to pile onto your plate this season for stronger, shinier strands:
🥦 Leafy greens – iron, folate and vitamin C for follicle support
🐟 Salmon or mackerel – rich in omega-3s and vitamin D
🥚 Eggs – complete protein plus biotin
🥕 Carrots and sweet potatoes – vitamin A for scalp health
🍓 Berries and apples – antioxidants for cell protection
🌰 Nuts and seeds – zinc and healthy fats for strength and shine
🥣 Oats – B vitamins and iron for sustained nourishment
Think of autumn meals as your hair’s seasonal recharge – warm, colourful and nutrient-packed.
4. Hydration and scalp care go hand in hand
Even with a perfect diet, your hair can’t thrive without proper hydration. Central heating and cold air can dry out both your hair and scalp, so:
Drink plenty of water daily.
Incorporate hydrating foods like cucumbers, oranges and soups.
Use a nourishing scalp serum or hair mask weekly to lock in moisture.
5. When nutrition alone isn’t enough
While a balanced diet supports healthy hair growth, some types of hair loss – like androgenetic alopecia or PCOS-related thinning – may need additional medical support.
At Hair + Me, our dermatologist-designed treatments combine clinically-proven ingredients like minoxidil with personalised advice to help stimulate growth and strengthen follicles from within.
If you’re concerned about hair thinning, you can take our quick online consultation to see if our treatments are suitable for you.
Final thoughts
Autumn is the perfect time to reset your routine – and your nutrition. By nourishing your body with the right vitamins, minerals and healthy fats, you’re not just fuelling your hair growth now, but building stronger, more resilient strands for the months ahead.
At Hair + Me, we’re here to help you understand every factor behind your hair health – from nutrition and hormones to personalised regrowth solutions.
Take your Hair + Me consultation today and discover a treatment plan that supports your hair through every season.
References
Patel DP, Swink SM, Castelo-Soccio L. A Review of the Use of Biotin for Hair Loss. Skin Appendage Disord. 2017 Aug;3(3):166-169.
Le Floc'h C, Cheniti A, Connétable S, Piccardi N, Vincenzi C, Tosti A. Effect of a nutritional supplement on hair loss in women. J Cosmet Dermatol. 2015 Mar;14(1):76-82.