The health of our hair and scalp is deeply influenced by how we live. From what we eat and drink to the way we care for our hair on the outside, every choice we make plays a role in its condition. Understanding the connection between lifestyle and hair vitality helps us make informed decisions to better support long-term scalp and hair health.
The Role of Nutrition in Hair and Scalp Health
Our hair follicles are among the most metabolically active parts of the body, which means they require a steady supply of nutrients to function well. A varied, nutrient-dense diet helps support growth, reduce shedding, and maintain the overall condition of the scalp.
Key Nutrients and Their Food Sources:
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Protein – Found in lean meats, fish, eggs, lentils, and beans. Protein provides amino acids needed to build keratin, the main structural protein in hair.
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Healthy fats – Avocados, nuts, seeds, and olive oil help nourish the scalp and support moisture retention.
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Iron – Foods like spinach, lentils, tofu, and red meat support oxygen transport to the scalp, reducing the risk of hair thinning.
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Vitamin C – Found in berries, citrus fruits, and peppers; it aids iron absorption and supports collagen production.
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Zinc & Magnesium – Present in pumpkin seeds, chickpeas, and dark leafy greens; they contribute to hair growth and repair.
Hydration and Hair Health
Hydration is often overlooked but is just as vital. A dehydrated body can lead to a dry scalp, increased flakiness, and brittle hair that breaks more easily. Drinking enough water supports nutrient delivery to the scalp and helps keep both the skin and hair supple.
Simple Ways to Stay Hydrated:
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Aim for 6–8 glasses of water a day (around 2 litres).
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Include water-rich foods such as cucumber, watermelon, and celery.
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Be mindful of caffeine and alcohol intake, as they can contribute to dehydration.
Anti-Inflammatory Eating and Scalp Health
Inflammation can negatively affect the scalp environment and may play a role in certain types of hair thinning. An anti-inflammatory diet may help create more favourable conditions for hair growth and scalp comfort.
Beneficial Anti-Inflammatory Foods:
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Fatty fish – Salmon, mackerel, and sardines offer omega-3s that help soothe inflammation.
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Leafy greens – Such as kale, spinach, and Swiss chard, rich in antioxidants.
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Berries – Contain compounds that help reduce oxidative stress.
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Turmeric & ginger – Natural anti-inflammatories often used to support immune health.
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Nuts & seeds – Almonds, walnuts, flaxseeds, and chia seeds supply healthy fats and zinc.
Vegan Diets and Hair Health
For those following a plant-based or vegan lifestyle, careful planning can ensure all the nutrients needed for hair and scalp health are met.
Supportive Vegan Foods for Hair:
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Legumes and lentils – Excellent sources of protein, iron, and zinc.
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Chia and flaxseeds – Provide plant-based omega-3s.
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Nutritional yeast – Often fortified with B vitamins, including biotin.
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Leafy greens – Rich in vitamin A and C for skin and collagen support.
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Fortified plant milks – A useful source of vitamin D.
Caring for Hair and Scalp Externally
What we put on our hair and scalp matters just as much as what we put in our bodies. Many common hair products can disrupt the scalp’s delicate balance, leaving it dry, irritated, or prone to buildup. Choosing the right external care helps create the ideal conditions for healthy growth and strong, resilient strands.
What to Look For:
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Mild, pH-balanced cleansers that remove impurities without causing irritation or dryness.
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Naturally derived oils and botanical extracts to soothe and nourish the scalp.
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Lightweight formulations that don’t build up or leave residue over time.
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Protective styling products that help shield hair from heat, UV, and environmental stressors.
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Scalp massage and gentle exfoliation to stimulate circulation and reduce product and skin cell buildup.
We created the Laura Simmons Sandalwood Shampoo and Conditioner with these principles in mind. After working closely with clients over the years and seeing how harsh products can disrupt scalp health, it became clear that something gentler was needed. These formulas are 98% naturally derived, made here in the UK, and crafted with ingredients like aloe vera, sandalwood, argan oil, and lavender—chosen for their ability to cleanse, calm, and support scalp balance without overwhelming the skin or hair.
To protect the hair further, especially when heat styling or spending time outdoors, we developed the Laura Simmons Lightweight Thermal Defence Serum. It offers gentle protection against environmental stressors like UV and pollution while helping to smooth the hair and lock in moisture—without coating the strands or leaving a heavy feel.
Final Thoughts
Hair and scalp health begins with a holistic approach. By combining a balanced diet, proper hydration, and thoughtful external care, we can create the conditions for strong, healthy, and vibrant hair over time. Supporting the body from within, while choosing products that work with—not against—our natural biology, is the foundation of long-term hair wellness.