Why your favourite drink is making your hair fall out: From wine to coffee and fizzy drinks, experts reveal what you MUST avoid (and the one thing you should consume every day)
When it comes to glossy, healthy hair, most of us assume the answer lies in a good shampoo and conditioner.
But experts say what we drink could be just as important.
Dr Paul Farrant, consultant dermatologist at the Experts In Skin & Hair clinic, said:
'What we drink is part of our daily nutritional content and cumulatively has a systemic effect on our bodies, good or bad.
'Drinking the right things can ensure your hair gets the key nutrients it needs. But the wrong ones are absorbed through your intestines, enter your blood and affect not just your overall health but how your hair grows and sheds.'
Hair is made of keratin, a fibrous protein, and grows from around 100,000 follicles on the scalp. Each strand grows for between two and ten years before naturally shedding.
From your morning coffee to an evening glass of wine, everyday drinks can have a surprisingly powerful effect on hair – for better or worse
For the cycle to work optimally, follicles need protein, vitamins to fuel cell division, and a healthy blood supply to deliver oxygen and nutrients.
While the most common cause of hair loss is genetic pattern baldness, and conditions such as alopecia areata can also trigger shedding, diet and lifestyle can accelerate or slow the process.
Clinical nutritionist VJ Hamilton, a member of Nutritionist Resource, said hair health suffers if drinks cause inflammation, disrupt circulation, or interfere with sleep – when hair grows fastest.
Her tip: a nutrient–packed smoothie.
'Low iron can contribute to hair loss, so add spinach,' she said.
'Dark berries provide antioxidants to reduce inflammation as well as vitamin C, which supports growth.
Chia and flax seeds are high in fibre to support gut health. And add protein powder – hair follicles need it to produce keratin. Blend with water for hydration and you have a great drink to keep hair thick and glossy.'
And for those who'd rather skip the blender? Experts say there are everyday drinks worth avoiding – and one you should definitely add to your daily routine.
Some drinks deliver key nutrients and boost growth, while others can damage follicles and even speed up hair loss
Dump the fizzy drinks
The first thing nutritionist VJ Hamilton tells clients worried about hair loss is to ditch, or at least cut down on, sugary fizzy drinks.
'Just that one thing can make a huge difference,' she said.
Her advice is backed by science. An overview of 17 studies published earlier this year in the journal Nutrition and Health found that regular consumption of sodas and fizzy drinks was linked to increased hair loss.
The analysis showed sugary drinks affected both growth and density – with the greatest impact seen in people drinking more than 11 cans a week.
A standard 330ml can contains around 15g of sugar – with some brands even sweeter.
Ms Hamilton explained: 'Sugar causes inflammation – and when cells around the hair follicle become inflamed it can interfere with growth.
'The result is hair that doesn't grow properly and turns brittle and dry.'
Kate Moss, p[ictures, may enjoy a Diet Coke, but earlier this year an overview of 17 separate studies in the journal Nutrition and Health concluded regular consumption of sodas and fizzy drinks was linked to hair loss
Inflammation can also cause hair to shed, particularly in people who may already be at risk of hair loss.
She added: 'While one fizzy drink on its own isn't going to cause that, if you're consuming sugary drinks every day it will cause inflammation that can lead to shedding, especially if you're genetically susceptible. It just adds fuel to the fire.'
Even squash can be bad for hair
It may come as a surprise, but drinking squash every day can also be harmful to hair.
Because they're diluted with water, concentrated fruit juices are often seen as a healthier choice than fizzy drinks.
But even watered down, some varieties still pack around 10g of sugar per 200ml serving.
Ms Hamilton warned: 'Concentrated fruit juices often contain a high amount of sugar. The problem is that some people, who are quite rightly trying to stay hydrated, add orange squash to every glass of water to make it more palatable.
'This can lead to spikes in insulin – and that has a knock-on effect for hair.'
While the general dangers of excessive alcohol consumption are well–recognised, many people may not realise the harm booze can also cause to their hair
A 2016 study in the journal Menopause Review linked consumption of refined sugars to hair shedding.
It found insulin spikes affected blood vessels and reduced the supply of oxygen to the scalp, stating: 'Circulatory disturbances in blood vessels nourishing the scalp lead to local hypoxia which contributes to hair loss.'
Boozing makes you thin on top
The dangers of drinking too much alcohol are well known – but many people don't realise booze can also damage hair.
One problem is dehydration. Nutritionist VJ Hamilton explained: 'Good blood flow to the scalp is vital for hair growth, as the follicle relies on a steady supply of oxygen and nutrients.
'But when the body becomes dehydrated after alcohol, circulation is affected – and that has a knock-on effect for the hair. It won't grow as well, and the quality can suffer.'
She added that even a single heavy drinking session can spark an inflammatory response in the follicles, weakening strands. Over time, with regular excess drinking, the impact is far greater – leaving hair thinner, weaker and more prone to shedding.
In particular, she warned, the impact of alcohol on liver function would reduce the body's ability to absorb B vitamins and vitamin D which are critical for hair growth.
Dr Farrant said: 'We're not talking about a single drink causing problems, but drinking more than is healthy – and the weekly limits are quite low, so it doesn't take much to exceed recommended levels – is not good for our health or for our hair.'
Another downside of energy drinks
They may have soared in popularity in recent years, but experts say energy drinks should be avoided by anyone concerned about hair loss.
Many are loaded with sugar, which – as with fizzy drinks – fuels inflammation. On top of that, they typically contain very high doses of caffeine – in some cases the equivalent of three cups of coffee in a single can.
Ms Hamilton said that while small amounts of caffeine can be beneficial for hair, by stimulating circulation to the scalp, too much can have the opposite effect.
'Excess caffeine can increase cortisol levels by raising the heart rate and pushing the body into a stressed fight-or-flight mode,' she explained.
'Over time, that can disrupt growth and contribute to hair loss.'
They may have seen an explosion in popularity over recent years, but energy drinks, experts warn, should be avoided by anyone worried about hair loss
Stars like YouTuber Logan Paul promote energy drinks, however Ms Hamilton warned that higher quantities of caffeine can start to cause hair loss
'This has an impact on the hair cycle and can push strands prematurely into the shedding phase,' Ms Hamilton warned.
She added that excessive caffeine can also block the absorption of key vitamins and minerals needed for growth – and crucially, it can interfere with sleep.
'Hair grows more at night, during deep sleep, when growth hormones are produced,' she explained.
'But too much caffeine can disrupt that phase – and ultimately hamper growth.'
Green drink boosts growth
When it comes to boosting hair health, experts suggest brewing up a cup of matcha.
The bright green powder is made from the leaves of the Camellia sinensis plant, which are grown in the shade before harvesting to intensify their colour and nutrients.
The result is a tea with a distinctive flavour and aroma – and, according to experts, properties that can help strengthen hair.
The main benefit of matcha for hair is its exceptionally high antioxidant content – around ten times that of regular green tea – along with powerful compounds called polyphenols.
Dr Paul Farrant said: 'All green tea is rich in antioxidants, which are anti-inflammatory, but matcha is even better. Its higher levels of antioxidants and polyphenols give an extra-strong anti-inflammatory effect.
'Inflammation shortens the growth phase of hair follicles, so the fibre becomes smaller and weaker. Antioxidants help counter this and can improve growth.'
Unlike regular tea, matcha is made from the entire ground leaf, meaning it also delivers a decent hit of protein.
'Hair is a protein-rich structure, based on keratin, so you need plenty of protein in your diet to grow it strong,' Dr Farrant added.
There is also evidence that matcha can help limit conversion of testosterone into dihydrotestosterone (DHT) – the hormone strongly linked to pattern baldness.
Ms Hamilton explained: 'Excess DHT causes follicles to shrink, so hair doesn't grow as thick and eventually falls out. Pattern baldness is largely genetic, but moderating DHT may help slow the process.'
For maximum benefit, matcha should be drunk without milk.
'The milk binds to antioxidants and polyphenols so they aren't absorbed,' Ms Hamilton said. 'It will still taste nice, but your hair won't get the benefits.'
