PROTECT Your HAIR During the Winter Months With This...

author avatar Dr. Eric Berg 10/13/2023

As the colder months approach, it's crucial to prioritize the health of your hair to maintain healthy and beautiful locks. The cold season can roughen our tresses, making them more susceptible to harm and breakage.

Let's explore the impact of winter on hair health and discuss how subclinical nutrient deficiencies can exacerbate these issues.

Learn essential tips for protecting your hair during winter by focusing on critical nutrients like vitamin D, phytonutrient-rich vegetables, B vitamins from nutritional yeast, and incorporating seafood into meals.

The Impact of Winter on Hair Health

Winter can wreak havoc on your hair, causing dehydration, dryness, frizz, split ends, hair loss, and dullness due to reduced sun exposure and a potential lack of essential nutrients.

Vitamin D deficiency questionnaire

Vitamin D Deficiency Affects the Microbiome and B Vitamins Production

Vitamin D deficiency during colder months can disrupt the balance of good bacteria in your gut microbiome, impair B vitamin production, and affect overall hair quality.

Research suggests that vitamin D might play a role in regulating keratinocyte proliferation, which forms the outermost layer of skin, including the scalp epidermis, affecting your locks' overall quality.

Reduced Consumption of Nutrient-Dense Vegetables

Consuming fewer nutrient-rich vegetables during winter can lead to deficiencies in critical nutrients that support strong and healthy hair, exacerbating the harsh effects of winter weather on your hair.

Essential Tips for Protecting Your Hair During Winter Months

To combat the adverse effects of winter on your hair's health, increase vitamin D intake through supplements or diet, consume more phytonutrient-rich foods, add nutritional yeast for extra B vitamins, incorporate seafood for trace minerals and omega-3 fatty acids, and use quality shampoo/conditioner products explicitly designed for nourishing fragile locks exposed to harsh weather conditions.

Vitamin D

  • Dietary sources: Include foods rich in vitamin D, such as salmon, mackerel, sardines, or mushrooms, into meals regularly during colder months when sunlight exposure might be limited.

  • Vitamin D Supplements: Consult a healthcare professional before starting any new supplement regimen. However, consider taking an over-the-counter vitamin D supplement if you cannot get enough from food alone, especially during winter when sun exposure is limited.

Phytonutrient-Rich Vegetables

Incorporate nutrient-dense vegetables into your daily diet to ensure you get the essential vitamins and minerals needed for healthy hair growth.

  • Leafy greens like spinach, kale, or collard greens

  • Cruciferous vegetables such as Brussels sprouts, broccoli, or cauliflower

  • Bell peppers in various colors (red, yellow, orange) are rich sources of vitamin C - an antioxidant that helps protect hair follicles from damage caused by free radicals.

Nutritional Yeast as a Source of B vitamins

Nutritional yeast is packed with B vitamins, including biotin and folic acid, crucial in maintaining strong hair strands.

Sprinkle nutritional yeast on your salads or soups for a cheesy flavor while boosting your intake of B vitamins like biotin, niacin, riboflavin, and folic acid - all necessary for strong and shiny tresses.

Six medium-sized oysters


Fish and other kinds of seafood are excellent sources of trace minerals such as zinc, selenium, and omega-3 fatty acids - all vital nutrients for promoting a healthy scalp environment conducive to optimal hair growth.

Include seafood like salmon, oysters, and mussels in your winter diet to get trace minerals like zinc, selenium, and iodine, along with omega-3 fatty acids that promote overall health, including hair vitality.

  • Salmon: High in omega-3 fatty acids, which can reduce inflammation around the follicles, leading to healthier growth.

  • Oysters: One of the best dietary sources of zinc aids in cell regeneration needed for new hair growth.

  • Mussels: Rich in iron content that helps prevent breakage caused by brittleness due to lack of oxygen reaching the roots.

Consequences of Nutrient Deficiencies for Hair Health

  • Hair loss: Suboptimal nutrient intake can lead to increased shedding or even pattern baldness in some cases.

  • Slow growth: Insufficient levels of essential nutrients may slow down the rate at which your hair grows, leading to shorter locks over time.

  • Dryness and brittleness: A lack of crucial vitamins and minerals can cause your hair to become dry, brittle, and more prone to breakage or split ends.

  • Dull appearance: Without proper nourishment from a well-balanced diet rich in micronutrients, your hair may lose its natural shine and luster, leaving it looking lifeless, boring, and overall less attractive than before.

Combat the harmful effects of winter on your hair by addressing potential vitamin D deficiencies, consuming nutrient-dense vegetables, and incorporating foods rich in B vitamins, trace minerals, and omega-3 fatty acids into your daily meals.

Use Nourishing Hair Care Products Designed for Winter Weather

Look for quality shampoo and conditioner products containing ingredients like argan oil, shea butter, or coconut oil, which can help lock in moisture and prevent dryness while providing a protective barrier against the elements.

Avoid hair care products like Pantene and other named brands that contain harmful chemicals.

By incorporating these essential tips into your daily routine during the colder months, you'll maintain healthy hair growth and strength even as temperatures drop outside.


  • Boost your vitamin D intake to support your hair's overall health.

  • Increase your vegetable intake to provide your body with essential nutrients.

  • Try adding nutritional yeast to your diet as a source of B vitamins.

  • Incorporate seafood into your meals to promote healthy hair growth.

Dr. Berg's Hair Follicle Serum: 🛒 or

Shampoo and Conditioner:



Supporting Data

Healthy Keto Guide for Beginner

FREE Keto Diet Plan