A new study links alcohol and sugary drinks to increased hair loss, while vitamin D and iron support hair growth. Learn how nutrition impacts hair health and what to eat for stronger, fuller hair.
Could your favorite soda or weekend cocktails be thinning your hair?
A new review of nearly 20 global studies suggests that alcohol and sugary beverages may increase the risk of hair loss, while nutrients like vitamin D and iron appear to support healthier hair growth.
The findings highlight an important truth: nutrition plays a vital role in hair health. While genetics and age remain significant factors, what you put on your plate—or in your glass—can also make a difference.
🔬 What the Research Found
Researchers analyzed 17 studies covering over 61,000 people between the ages of 7 and 77. Interestingly, nearly 97% of participants were women, making the results particularly relevant to female hair health.
The studies explored alopecia (a medical term for hair loss) and natural, age-related hair shedding. The nutrients most often studied included:
- Vitamin D
- Iron
- Protein
- Soy
- Cruciferous vegetables
- Supplements
- Alcohol
- Sugary drinks
The review concluded that diets higher in alcohol and sweetened beverages were linked to hair thinning, while adequate levels of vitamin D and iron supported hair growth.
🥤 How Could Drinks Affect Your Hair?
The exact link between soda, alcohol, and hair loss isn’t fully understood. However, experts believe these beverages may interfere with nutrient absorption, affecting the body’s ability to support healthy hair follicles.
According to Julia Zumpano, RD, a dietitian at the Cleveland Clinic:
“One probable cause for the link between hair loss and sugary drink and alcohol intake could be the role these beverages play on the gut microbiome, nutrient absorption, and reduced intake of nutrient-rich foods.”
In other words, if you’re filling up on soda and cocktails, you may be missing out on essential foods like leafy greens, lean protein, soy products, and cruciferous vegetables that support hair strength and growth.
🌱 The Nutrients That Matter Most
- Vitamin D – Essential for the creation of cells that develop into hair follicles.
- Iron – Helps deliver oxygen to hair follicles, supporting growth.
- Vitamin C & A – Found in fruits and vegetables, aiding collagen production and scalp health.
- Protein – A building block for strong, healthy hair strands.
- Soy & Cruciferous Vegetables – Provide fiber, folate, and plant-based protein to support overall wellness.
As Zumpano explained:
“If a person’s diet is deficient in the essential vitamins for hair growth, that is a very important factor.”
⚠️ Important Caveats
While the findings are intriguing, experts caution that the research shows associations, not causation.
- Most studies were cross-sectional, meaning they collected data at one point in time.
- The designs varied widely, making it hard to draw firm conclusions.
- Since most participants were women, it’s unclear how these findings apply to men.
Dr. Zhaoping Li, Chief of Clinical Nutrition at UCLA, explained:
“Nutrition is the foundation of hair health, but these studies cannot yet prove direct cause and effect.”
🧾 The Takeaway
Healthy hair depends on more than shampoo and genetics—it starts with nutrition. While enjoying the occasional soda or cocktail won’t make your hair fall out overnight, excessive consumption may impact the nutrients your hair needs.
If you’re noticing thinning, focusing on a diet rich in vitamin D, iron, lean proteins, and vegetables may help support stronger, fuller hair. At the same time, cutting back on sugary drinks and alcohol could benefit not only your hair—but your overall health.
