How Stress, Nutrition, and Your Gut Impact Your Hair and Scalp

Your hair and scalp often tell you more than you realize. Excessive shedding, thinning, breakage, or a flaky, itchy scalp can be signs that something in your body is off, long before it becomes obvious. Stress, nutrition, and overall wellness all play a role in healthy hair, and addressing them early is key to better results.

Here’s what you need to know to care for your hair from the inside out, and when it might be time to seek guidance from a trichologist.

How Stress Shows Up in Your Hair

Stress doesn’t just affect your mood; it can show up in your scalp and hair in very real ways. Chronic stress impacts your hormones, blood flow, and even your gut and skin microbiome. When your body is in survival mode, blood flow shifts away from non-vital organs, including your hair follicles, which can contribute to:

• Thinning or patchy hair

• Excessive shedding

• Breakage or split ends

• Scalp issues like itching or flaking

Small daily habits can help manage stress and support your hair:

• Deep belly breaths before bed — instantly calm your nervous system and improve sleep

• Gentle movement — exercise reduces cortisol; even a short walk helps

• A gratitude practice — relaxes the nervous system and lowers blood pressure, especially before bedtime

Addressing emotional wellbeing is part of holistic hair and scalp care, and it’s something I take into account with every client.

Nutrients Your Hair Needs

Your hair thrives on real, nutrient-rich food. While supplements can help, the nutrients from whole foods are often more effective. Key essentials for strong, healthy hair include:

• Protein & amino acids — the building blocks of keratin for strength

• Zinc — keeps hair growing and prevents breakage

• Vitamin B’s — support overall hair health and growth

• Selenium — protects both your body and your hair from stress

The Role of Your Gut in Hair Health

Your gut influences everything, including your hair. Supplements and topicals can only do so much if your body can’t properly absorb nutrients. Poor gut health can limit how well your hair receives essential building blocks, no matter how nutrient-rich your diet is. Hair follicle testing is a powerful way to understand your internal health and create a plan that addresses your gut, diet, and lifestyle alongside topical treatments.

By combining nutrient-dense foods with attention to gut health, you give your hair the best chance to thrive from the inside out.

When to See a Trichologist

If you’re noticing changes in your hair or scalp, don’t wait. Early intervention is crucial. The sooner you address issues, the easier they are to fix and the better the results.

Here are four signs it’s time to reach out:

1. Excessive shedding lasting more than two weeks

2. Thinning in certain spots or overall

3. Sudden changes in hair quality

4. Persistent scalp concerns (oily, dry, flaky, itchy)

I offer two types of assessments: a traditional Hair & Scalp Analysis and an Advanced Analysis, depending on the level of detail you want. An Advanced Analysis includes a comprehensive health history, evaluation of lifestyle factors like diet, sleep, and stress, hair follicle testing, and microscopic imaging with two microscopes to create a fully customized plan.

Depending on your needs, treatments may include Custom Scalp Treatments — a 45-minute, personalized session — or Advanced Growth/Scalp Treatments for hair regrowth. Each is designed to address your unique scalp and hair goals while complementing your at-home routine.

Take Care of Your Hair, Take Care of Yourself

Healthy hair is about more than just products and treatments — it’s about a holistic approach that considers your lifestyle, stress, nutrition, and gut health. Early intervention and thoughtful care make all the difference.

If you’re noticing changes in your hair or scalp, don’t wait. Understanding the root causes and creating a personalized plan is the best way to support stronger, healthier hair from the inside out.