Poor diets and sugary drinks may be contributing to rising hair loss among Malaysians. Photo: Edited via Canva

There is a saying that beauty starts from within and when it comes to your hair, that is more literal than you might think. For many Malaysians, hair thinning or falling strands are brushed off as a normal part of aging or stress.

But diet may be playing a much bigger role than most realise. Nutrient deficiencies are among the most common causes of unhealthy hair and in Malaysia, a rising love affair with sugary drinks, processed snacks and fast food is quietly taking its toll—not just on waistlines but on hairlines too.

As obesity rates climb, especially among youth, early signs of hair thinning and hair loss are becoming more noticeable, possibly pointing to an overlooked connection between modern diets and scalp health.

Sri Kota Specialist Medical Centre dietician, Li Zhe Xhuen said that the connection between diet and hair health is moderately strong, with nutrition playing a crucial role in regulating hair follicle function.

She explained that when meals are dominated by fast food, processed ingredients and sugary beverages, the body often misses out on vital nutrients, leading to hormone imbalances, inflammation and eventually, hair issues.

“A 2023 study from China observed individuals aged 18 to 45 and found that those who frequently consumed sugar-sweetened beverages (SSBs) were more likely to experience male pattern baldness.

“Here in Malaysia, similar habits are on the rise. The 2022 Adolescent Health Survey showed that 32.4 per cent of teens drink carbonated soft drinks daily.

“While the 2023 National Health and Morbidity Survey revealed 21.3 per cent of adults and 30.7 per cent of children and adolescents are overweight or obese—a reflection of high-fat, high-sugar dietary patterns,” she said in an interview with Sinar Daily.

Poor diets and sugary drinks may be contributing to rising hair loss among Malaysians. Photo: Edited via Canva

Li also mentioned that prolonged consumption of high-fat diets has been linked to skin inflammation, which could worsen symptoms like a receding hairline or overall thinning. When the scalp is inflamed or deprived of nutrients, the hair follicles do not stand much of a chance.

Among the most crucial nutrients for hair health are iron, zinc, vitamin D, selenium and protein.

“Iron is essential for delivering oxygen to hair roots, low iron levels can result in impaired hair growth and increased hair fall. Similarly, zinc aids in tissue repair and regeneration, while vitamin D activates dormant hair follicles.

“Selenium, although required in small amounts, protects against oxidative damage—yet too little or too much can both trigger hair issues. As for protein, the structural backbone of hair, a lack of it can slow growth and weaken hair strands,” she explained.

Sri Kota Specialist Medical Centre's Dietician, Li Zhe Xhuen.

To keep your hair strong and thriving, Li recommended building meals that include a variety of nutrient-dense foods:

Iron: Found in red meat, spinach and legumes.
Vitamin B6: Present in bananas, fortified cereals and poultry.
Omega-6 fatty acids: Found in walnuts and sunflower seeds.
Antioxidants: Such as those in berries etc.
Zinc: Found in oysters and pumpkin seeds.
Selenium: Present in Brazil nuts and fish.
Vitamin C: Abundant in kiwi, guava and bell pepper.

Li pointed out that while the science is not conclusive about water directly improving hair growth, staying well-hydrated supports general health and may indirectly benefit scalp and hair condition. But it is not just about food.

“Maintaining a healthy lifestyle is equally important. Regular exercise and stress management improve circulation and hormonal balance are two often underrated contributors to hair vitality,” she added.

So the next time you reach for that second soft drink or late-night fast food order, consider what it might be doing to your hair, not just your health. A plate full of colour, texture and nutrients could very well be the best hair care routine you have been overlooking.