💇 Hair Loss / Thinning
Nutrient deficiency (iron/zinc/protein)
Diffuse shedding; low ferritin, low protein, or crash dieting.
Refeed the follicle — hit protein, iron and zinc; check ferritin.
Diffuse shedding from deficiency reverses once you're properly refed.
Move — the mechanics that fix it: Refeed the follicle
Restore adequate protein/iron/zinc; check ferritin; avoid aggressive deficits.
Fuel — foods to fuel it
- Lean beef (cooked) (local SG)
- Oysters (cooked) (local SG)
- Chicken Breast (steamed, no skin) (local SG)
- Fish Soup (sliced, with rice) (local SG)
- Kiwi fruit (local SG)
- Orange (local SG)
Daily nutrient targets: iron: 18mg (goal), zinc: 15mg (goal), protein: 100g (goal)
Stack — evidence-ranked compounds
- Iron — ★★★★☆
- Zinc — ★★★★☆
- Collagen Peptides (+ Vitamin C) — ★★★★☆
- Niacinamide · Biotin · Azelaic acid (brief) — ☆☆☆☆☆
- Vitamin D3 (+ K2) — ★★★★★
- Finasteride / Dutasteride — ★★★★★
Open the Fuel Tracker for this protocol →
Educational protocol, not medical advice.
Common questions
What causes hair loss / thinning?
Nutrient deficiency (iron/zinc/protein). Diffuse shedding; low ferritin, low protein, or crash dieting.
What should you eat for hair loss / thinning?
Foods that support it: Lean beef (cooked), Oysters (cooked), Chicken Breast (steamed, no skin), Fish Soup (sliced, with rice), Kiwi fruit.
What supplements help hair loss / thinning?
Evidence-ranked options: Iron, Zinc, Collagen Peptides (+ Vitamin C), Niacinamide · Biotin · Azelaic acid (brief), Vitamin D3 (+ K2).