Many women complain to Dr. Hieu: “I use enough serum, hair masks, and expensive shampoo, but my hair remains dry, weak, and keeps falling out.”
The truth is, the problem is not with the hair care bottle, but with nutritional deficiencies inside the body. Hair is like a plant if the soil lacks nutrients, no amount of watering or external care will make the plant thrive. Focusing on external hair care while neglecting the internal foundation is a common mistake.
Here are 3 "foundational" nutrients for healthy hair that many women are unknowingly lacking, leading to prolonged hair weakness, dryness, and breakage.
1. Omega 3 The “Golden” Fat That Nourishes Hair Follicles
Omega 3 is a good fat vital not only for the heart and skin but also a determining factor for hair follicle health. Omega 3 helps reduce inflammation, increases blood circulation beneath the scalp, and balances hormones all factors that directly determine whether the hair follicles are strong and grow well.
When the body lacks Omega 3, hair tends to become dry, loses its shine, and hair loss can increase significantly.
Recommendation: Dr. Hieu advises supplementing with salmon, mackerel, free-range eggs, avocado, walnuts, or a pure Omega 3 supplement at 500–1000mg per day.
2. Zinc
Zinc is an essential trace mineral that plays a key role in increasing cell regeneration, reducing hair follicle inflammation, and stimulating new hair growth. Zinc is also an important structural component of the protein in hair.
When the body is deficient in Zinc, hair not only becomes weak and grows slowly but may also be accompanied by symptoms like brittle nails and a weakened immune system. Women who are vegetarians or frequently experience prolonged stress are often severely zinc deficient without knowing it.
Zinc-rich foods: Oysters, shrimp, beef, pumpkin seeds, oats.
3. B Vitamins (Biotin, B6, B12 in particular)
The B vitamin group serves as the "energy factory" for hair. These vitamins enhance energy metabolism at the hair follicle, helping hair grow quickly, become strong, and visibly reducing hair loss. Biotin (Vitamin B7) is particularly famous for its role in strengthening the keratin structure of hair and nails.
Deficiency in B vitamins often results in dry, brittle, thin hair strands that break easily at the tips.
Sources of supplementation: Eggs, liver, whole grains, bananas, dark leafy greens, or B-complex multivitamins.
Final Advice Do Not Just Condition Your Hair, Nourish It From Within
If your hair loss or dryness persists for more than 3 months, carefully review your diet or get a blood test to determine exactly what your body is missing. By supplementing with the correct nutrients and adequate dosage, your hair will visibly improve in just 8–12 weeks.
Remember: Beautiful hair does not just come from a bottle of shampoo, but from what you eat and how you care for your body every day. When your body is healthy, your hair will naturally become smoother and stronger every day.
