Dandruff is a common concern that causes an itchy scalp and visible flakes of skin on clothing, which can negatively impact both comfort and confidence.
While conventional dandruff shampoos may offer temporary relief, they often fail to address the root causes of dry scalp skin, leaving many frustrated with persistent symptoms.
Explore the underlying causes of dandruff symptoms and discover how natural remedies and dietary modifications can help support long-term scalp health.
What is dandruff?
Dandruff is a common scalp condition that affects up to half of the global population.
It occurs when scalp skin sheds more quickly than normal, leading to an excess of flaky skin on the head, accompanied by an itchy or oily scalp.
While dandruff isn’t contagious or a serious medical issue, its effects, which may also include increased hair loss, can impact a person’s self-esteem and comfort.
Dandruff can also signal microbial imbalances, which often are linked to poor dietary or lifestyle habits or triggered by various environmental factors.
Watch the video below to learn more about the true causes of dandruff.
What does dandruff look like?
Dandruff is characterized by a buildup of dead skin cells that can appear as white or gray flakes on the scalp and in the hair, often falling onto the shoulders or clothing.
These skin flakes may also clump together and are particularly noticeable in darker hair, giving the scalp a dry or crusty appearance.
Because dandruff flakes are generally noticeable, many people turn to anti-dandruff shampoo, which usually contains ingredients such as selenium sulfide, salicylic acid, or coal tar.
However, many products marketed to help treat dandruff and control itching may not address the root causes, such as microbial imbalances, that can contribute to its development.
Research published in the International Journal of Trichology highlights that many traditional anti-dandruff products may irritate the scalp, potentially worsen the condition, or lead to increased resistance to future treatments.1
Certain shampoos containing zinc pyrithione have even been banned throughout the European Union (EU) due to environmental and reproductive safety concerns.
What causes dandruff?
While many people believe dandruff is caused by a dry scalp, research has shown that several factors can trigger dandruff. These include alterations in sebum production and microbial populations, which may be linked to dietary habits, hormonal imbalances, and lifestyle choices.
Microbial imbalances also appear to play a prominent role in dandruff development.
Evidence published in Experimental Dermatology highlights that patients with dandruff often display imbalanced ratios between friendly and opportunistic microbes, which can damage the skin barrier, contribute to dehydration, and alter the skin’s pH levels.2
Notably, they often have elevated levels of the naturally occurring yeast Malassezia. This yeast species feeds on saturated fats in sebum and converts them into unsaturated fatty acids such as arachidonic acid, which, when in excess, can trigger inflammation and skin cell shedding.
Dietary habits and metabolic health also influence the scalp environment. A diet centered on high glycemic foods can spike insulin and insulin-like growth factor-1, which can affect androgen production and potentially contribute to excessive sebum secretion.
Meanwhile, high intake of omega-6 fatty acids, typically linked to refined seed oils, may further contribute to inflammation and influence sebum composition, promoting a less stable scalp environment and making it more susceptible to dandruff.
Gut health can play an indirect but essential role in skin health. Antibiotics, intake of highly processed food, and chronic stress can disturb the gut microbiota. This can alter immune signaling and hormone metabolism, affecting the skin’s integrity and barrier function.
Additional lifestyle and environmental factors, such as using harsh shampoos, chemical dyes, excessive heat styling, and even washing with unfiltered, chemically treated water, can further weaken the scalp barrier, making flakes more likely to appear.
4 home remedies for dandruff
While medicated shampoos and over-the-counter remedies are often recommended to provide temporary dandruff relief, there are several natural approaches that may help support scalp health.
Here are four effective home remedies to soothe the scalp.
1. Probiotic foods
Fermented foods such as kimchi, sauerkraut, and kefir provide probiotic bacteria, beneficial yeast, and fiber that help populate the gut microflora and nourish friendly microbial populations.
A balanced gut microbiome supports nutrient absorption, helps regulate inflammatory signaling, and produces short-chain fatty acids such as butyrate that promote epithelial skin cell integrity.
Including a variety of probiotic-rich foods in your diet may therefore encourage microbial diversity not only in the gut but also on the skin, helping maintain a healthier scalp environment.
2. Kimchi juice scalp rinses
In addition to providing a natural dietary source of probiotics, the microbial-rich brine of kimchi can also be used topically as a rinse to help reintroduce beneficial microbes to areas affected by fungal overgrowth.
Dilute one teaspoon of kimchi juice in a cup of filtered water and pour it over the scalp after shampooing. Leave the mixture on the scalp for about 15 minutes before rinsing.
Because of the acidic nature of fermented juices, begin with a small test patch and discontinue if you experience stinging or redness.
3. Antibacterial scalp mask
Extra virgin olive oil contains omega-3 fatty acids, polyphenols, and squalene that can help promote blood circulation and balance inflammation, as well as moisturize and soothe skin.
Meanwhile, coconut oil’s exceptional lauric acid content has been associated with reduced trans-epidermal water loss and antimicrobial activity, which can help ease dandruff symptoms.
To support scalp health, gently massage a mixture of two teaspoons of extra-virgin olive oil and ½ teaspoon of coconut oil into your scalp before bedtime. Use a hair bonnet or cover your pillow with a towel and shampoo the scalp mask off in the morning.
4. Apple cider vinegar rinse
Diluted apple cider vinegar can be used as a scalp rinse to help restore the scalp’s natural pH.
The skin and scalp are naturally slightly acidic, and using a gentle scalp rinse made by combining one tablespoon of apple cider vinegar with 16 ounces of filtered water may support a more balanced scalp environment. It may also help give hair a natural shine and gently remove dead skin cells and product buildup.
Carefully rinse your scalp with the solution, avoiding contact with your eyes. Leave on briefly, then rinse thoroughly with cool water.
Because of its acidity, avoid leaving vinegar on the scalp or using it more than once or twice per week. Undiluted vinegar can be highly irritating and should never be applied directly to the skin.
Tips for preventing dandruff
Managing dandruff effectively often involves more than just spot treatments. Adjusting daily habits and your environment can help support scalp comfort and overall health.
Here are three tips to support a healthier scalp.
1. Adopt a nutrient-dense diet
A diet high in sugar and refined carbohydrates can contribute to systemic inflammation and feed opportunistic yeast and fungi, which can worsen microbial overgrowth and scalp irritation.
Adopting a low-carb Healthy Keto® diet, which avoids processed foods and prioritizes organic produce, nourishing fats, and high-quality proteins, can promote stable insulin and hormone levels and help restore the microbial balance the scalp needs to resist dandruff naturally.
“Sugar feeds fungus and alters the composition of scalp oils. When you avoid refined carbs and switch to a nutrient-dense keto plan, you help create a much less favorable environment for dandruff,” explains Dr. Berg.
2. Use a water filter
Chlorine and fluoride found in municipal water supplies can leave residues on hair and strip it of natural, beneficial oils, which can contribute to imbalances and worsen dandruff symptoms.
Installing a shower filter that removes these chemicals can help reduce exposure to these irritants, promoting better scalp and hair health.
3. Incorporate stress management
Chronic stress can impair immune system defenses and lower the body’s ability to defend against the overgrowth of potentially harmful microbes, which may contribute to dandruff.
Practices such as regular exercise, adequate sleep, time spent outdoors, and deep breathing practices can help combat stress and promote microbial balance.
When to talk to your doctor
While many cases of dandruff may respond well to natural treatments and lifestyle modifications, certain situations warrant professional medical evaluation.
Consult a dermatologist if you experience:
- Severe dandruff that doesn’t improve with home remedies after a few weeks
- Allergic reactions to natural oils or topical treatments
- Worsening or spreading scalp irritation
- Severe skin itching or widespread inflammation
- Unusual or thickened skin scales or lesions
- Scales spreading to facial areas like the eyebrows, ears, or chest
A dermatologist can help diagnose whether you have dandruff, seborrheic dermatitis, or more severe conditions such as psoriasis or psoriatic arthritis and recommend a targeted treatment plan.
Key takeaways
Dandruff is a common skin condition marked by an excess of dead skin cells on the scalp, leading to itchiness and visible flakes on the hair or shoulders.
Home remedies for dandruff may include following a nutritious low-carb diet, such as Healthy Keto, incorporating fermented probiotic foods, and using natural soaks and rinses that may help support scalp balance.
Reducing environmental stressors through practicing gentle hair care, filtering shower water, and finding ways to manage stress may also promote scalp health and microbial balance.
FAQ
How can I get rid of dandruff fast?
While there’s no instant cure for dandruff, combining probiotic foods with dietary and lifestyle improvements can help support scalp health.
Additionally, reducing scalp irritation by practicing gentle hair care combined with natural approaches such as kimchi and apple cider vinegar rinses or coconut and olive oil scalp masks may also help support scalp skin health over time.
What is the main cause of dandruff?
Dandruff can be related to a combination of factors, including an imbalance of scalp microflora, changes in sebum composition, a weakened skin barrier, hormonal shifts, and environmental or dietary triggers.
Can dandruff go away on its own?
Mild dandruff may improve with home remedies and changes to scalp care habits. However, dandruff is primarily linked to microbial imbalances, and most people may need to adopt ongoing lifestyle and dietary changes to achieve and maintain a balanced skin microflora.
Does hot water cause dandruff?
Very hot water can strip natural oils, contribute to skin dryness, and irritate the scalp. It can also trigger excess sebum production, which may worsen flaking. Washing the scalp with lukewarm water is recommended and can help maintain scalp balance.
