A new scientific review warns that consuming too many sugary drinks could raise the risk of hair loss, adding to a growing body of research that shows how diet influences health far beyond weight and blood sugar.
The study, published in the journal Nutrition and Health, analyzed evidence from 17 peer-reviewed investigations with more than 61,000 participants.
Researchers found that men who drank more than three and a half liters of sugary beverages per week, equal to about ten cans of soda, faced a significantly greater likelihood of balding. Alcohol use was also associated with thinning and greying hair.
Scientists stressed that while genetics and hormones are key drivers of alopecia, diet may tip the scales between healthy hair and premature loss.
“Current scientific evidence suggests that ensuring adequate levels of key nutrients, particularly vitamin D and iron, is a beneficial strategy for preventing and managing alopecia,” the authors concluded. “At the same time, limiting the intake of alcohol and sugary drinks may help protect against hair loss.”
The review also highlighted the importance of micronutrients.
Vitamin D deficiencies showed one of the strongest connections to hair loss severity across several studies, while iron supplementation in women was tied to improved regrowth. Protein sufficiency was found to be critical as well. In one trial, men placed on extremely low-protein diets developed noticeably thinner and less pigmented hair within just two weeks.
Other dietary components may offer protective effects. Green tea extracts were linked to reduced hair shedding, persimmon leaf supplements increased strand thickness, and diets richer in cruciferous vegetables and soy products were associated with less hair loss, though some of these findings did not reach statistical significance.
Not all supplements were helpful. A Japanese case-control study reported that high levels of retinol, a form of vitamin A, were associated with worsening alopecia areata, suggesting that dosage matters and that excessive intake could backfire.
The researchers emphasized that hair is more than cosmetic. It is considered a secondary sexual trait, closely tied to self-image and psychological well-being. Losing it can affect confidence and quality of life, which is why understanding modifiable risk factors like diet is important.
The findings come as baldness affects millions of Americans, with treatments ranging from over-the-counter topical solutions to expensive transplants. While new therapies are in development, researchers caution that prevention remains the best strategy. Lifestyle choices, including what people eat and drink, may determine whether hair loss accelerates with age.
Experts say the takeaway is simple: cutting back on soda and alcohol, while maintaining healthy levels of vitamin D, iron, and protein, could make a difference. More research is still needed, but the evidence points to nutrition as a critical player in hair health.
With demand for hair treatments rising worldwide, scientists believe dietary guidance could eventually play a role in both public health campaigns and clinical care, giving people new tools to protect not only their appearance but also their overall well-being.