Weak, shedding hair? Sounds familiar?

I’ve been reading your comments under my Instagram Reels — and one thing keeps coming up:
“Why is my hair getting thinner?”
“My hair falls out in clumps…”
“I miss the fullness I used to have.”

Sounds familiar? You’re not alone.
And here’s the thing: it’s not always about age.
Sure, we’ve all heard the phrase “hair naturally thins as we get older” —
but I know from experience: that’s not the whole story.

What we eat plays a HUGE role in how our hair looks and feels —
just like it affects our skin, our energy, our mood, and even our muscle tone.

And since I can’t fit it all into one Reel 😉
Here’s a full breakdown of the key nutrients your hair actually needs — especially after 40.
Let’s go step by step!

💪 1. PROTEIN

Hair = keratin = protein.
Without enough protein, your body simply can’t build hair.
👉 But here’s the bonus:
Studies show women over 40 need more protein not just for hair, but for muscle strength too.
So it’s a double win!
Sources: eggs, lean meat, fish, tofu, lentils, quinoa, chickpeas.

🌟 2. COLLAGEN

It’s not just hype – collagen contains amino acids that help make keratin and support your scalp structure.
👉 After age 30, natural collagen production drops – so supplementing makes a difference.
Sources: bone broth, gelatin, collagen powders, and don’t forget vitamin C to help absorb it.

💇‍♀️ 3. BIOTIN (Vitamin B7)

Often called the “beauty vitamin”, biotin supports keratin production and helps strengthen hair.
👉 Low biotin = weak, brittle strands.
Sources: eggs, sweet potatoes, nuts, seeds, avocado.

☀️ 4. VITAMIN D

Low vitamin D has been linked to hair loss – and most of us are deficient, especially in colder climates.
👉 It helps regulate the hair growth cycle and follicle health.
Sources: sunshine, fatty fish, mushrooms, supplements (especially in fall/winter).

🍊 5. VITAMIN C + IRON = the dream duo

Vitamin C boosts iron absorption – and iron helps carry oxygen to your hair follicles.
👉 Not enough iron = slower growth, more shedding.
Sources:
– Vitamin C: bell peppers, citrus fruits, parsley
– Iron: red meat, spinach, lentils, beets.

🌰 6. ZINC

Without zinc, follicles get lazy. It also helps balance oil production and scalp health.
👉 Think of it as your root support mineral.
Sources: pumpkin seeds, nuts, seafood.

* 7. SELENIUM

Tiny but mighty! Selenium protects your hair from oxidative stress and supports follicle function.
👉 Just 2 Brazil nuts a day can be enough.

🐟 8. OMEGA-3 FATTY ACIDS

Think of omega-3s as a natural moisturizer for your scalp.
👉 They reduce breakage and add healthy shine.
Sources: salmon, flaxseeds, flax oil, walnuts.