Get your hair winter-ready: The nutrition to beat dry scalp and brittle strands
"One must maintain a little bit of summer, even in the middle of winter."
- Henry David Thoreau
Winter has a way of making itself known. The heating kicks in, the humidity drops, and before long your scalp is tight, your strands are brittle, and you are staring down a static situation no amount of product seems to fix. These are not random bad hair days. They are predictable seasonal responses, and the good news is that they are preventable.
What most people miss is that a solid winter hair care routine starts well before the bathroom shelf. It starts at the table, in the days and months before the chill has set in.
Why winter hits hair harder than you think
Cold air holds less moisture than warm air1. Add indoor heating to the mix and you have a perfect recipe for dehydration across your skin, scalp, and strands. Circulation slows in cooler temperatures too, which means less blood flow reaching your hair follicles and, with it, fewer nutrients arriving at the root. Hair growth slows and sebum production, your scalp's own natural moisturiser, declines. The result is an itchy, dry scalp, frizz, breakage, and that tell-tale seasonal dullness.
It’s important to remember that your scalp is skin. It ages, it dehydrates, and it responds to seasonal stressors the same way your face does. The difference is that most of us have a dedicated winter skincare routine but no equivalent for our scalp. We want to help you close that gap. The bonus? The hints and tips throughout this blog won’t just benefit your hair and scalp, you’ll notice these glowy changes extend right across your face and body too.
“Winter hair, winter scalp, winter skin is where we’re feeling dry and dehydrated. Scalps can start to become dry and flaky, your hair can start to become frizzy and a bit more difficult to manage.”
- Simone Abaron, Founder, Naturopath, Nutritionist & Trichologist
Feed your follicles. The nutrients your hair needs in winter.
During the growth phase, your follicles are among the most dynamic structures in the body, rapidly dividing and synthesising protein to form hair fibres2. They need a consistent supply of specific nutrients, including protein to function well, and winter tends to deplete some of those that matter most.
Vitamin D
Reduced sun exposure in the cooler months is one of the primary drivers of vitamin D deficiency in the Southern Hemisphere winter. Vitamin D receptors sit directly on hair follicle cells, and research links low levels to increased hair shedding and slower regrowth3,4. Fatty fish, egg yolks, and fortified foods contribute, but supplementation is often necessary through winter to maintain adequate levels. If you are experiencing seasonal shedding, checking your vitamin D is a sensible first step.
Vitamin C
Vitamin C is essential for collagen synthesis, the structural protein that supports your scalp tissue and anchors hair at the root5. It also improves iron absorption, and iron deficiency is one of the most common and overlooked contributors to hair thinning in women. Citrus, kiwi, capsicum, and broccoli are excellent sources. These work best when they form part of your daily routine throughout the whole season.
Zinc
Zinc supports the repair and growth cycle of hair follicle cells. A deficiency can contribute to hair thinning, a flaky scalp, and slower growth6. Oysters, red meat, pumpkin seeds, and legumes are reliable sources. Winter diets that lean heavily on comfort foods and processed carbohydrates often crowd out the zinc-rich options without you noticing.
Iron
Low iron, particularly ferritin (stored iron), is closely associated with diffuse hair thinning and increased shedding7. Winter fatigue can mask iron deficiency, making it easy to attribute symptoms to the season rather than a correctable nutritional gap. Leafy greens, legumes, red meat, and tofu are useful sources; pair plant-based iron with vitamin C to improve uptake.
Omega-3 fatty acids
These support scalp hydration from the inside out, helping to maintain the sebum balance that keeps your scalp comfortable and your strands supple through dry conditions. Salmon, sardines, walnuts, and flaxseed are good options to work into your winter rotation.
Biotin and B vitamins
B vitamins, particularly biotin, support keratin production, the protein your hair is made of 8. Eggs, wholegrains, nuts, and leafy greens cover a good base and should feature daily in your winter menu planning.
The routine that makes nutrition count
Nutrition works from within while your topical hair and scalp care routine works from the outside. Ensuring a cohesive inside-out approach will help you keep your bases covered for maximum hair and scalp benefits.
Hydration is foundational and chronically underrated in winter. Thirst signals dull in the cold, which means many people are mildly dehydrated without realising it. That dehydration shows up in your scalp and skin first so try to prioritise your water intake throughout the day by consuming 8 glasses of water, along with water-dense fruits and vegetables like cucumber.
The addition of hyaluronic acid as part of your supplement routine can support hydrating the scalp and strands from within. Hyaluronic acid is a powerful hydrating molecule with a strong affinity for water. It is a molecule that is naturally present in the skin that attracts and retains water, helping to maintain skin’s suppleness and hydration. You’ll find hyaluronic acid in Apotecari’s Mane Event® and Crowning Glory® formulations.
Scalp massage during your wash routine encourages circulation and helps eliminate flakes. Try using our Scalp and Shampoo Brush for a more thorough cleanse that lifts buildup & sloughs dry skin, something fingertips alone can’t achieve. Better circulation means better nutrient delivery to the follicle, which directly supports hair growth and helps prevent hair loss.
Gentle cleansing during the winter months is crucial. Swapping to a milder shampoo and skipping the harsh stripping caused by strong surfactants can help keep your hair and scalp feeling soothed and less aggravated through the colder months.
Crowning Glory® was formulated with winter conditions in mind. It addresses a dry and itchy scalp and flakiness at the source, supporting the skin barrier and restoring hydration to the scalp when the environment is actively working against it. If you are dealing with seasonal dandruff or want to get ahead of it, this is where to start.
Mane Event® supports the strand integrity that cooler conditions break down. Winter stress shows in the shaft: dryness, static, brittleness, and breakage. For stronger-looking hair through a season that pulls at it from every direction, this is the formula that holds the line.
Mane Event Elixir® is an advanced hair growth serum powered by liposomal technology to deliver clinically trialled ingredients directly to the follicles to reduce hair loss, boost density and strengthen strands. When heaters are blasting, air is dry and scalps are feeling the pinch, the Elixir’s deeply hydrating formulation delivers Hairtellectual® hyaluronic acid and vitamin B5 directly to the scalp. These two powerful humectants attract and retain water, providing much needed moisture and relief to dry, frazzled scalps and strands.
Hair Atelier® provides a broad-spectrum nutritional profile targeting the follicle from within, and it is the most direct way to ensure your hair receives consistent winter support regardless of how your diet varies week to week. For recipe inspiration using Hair Atelier®, head to the recipes section in our blog.
Winter is a consistent stressor to your hair but your response doesn’t have to be over the top. A considered approach, from the nutrients on your plate to the products on your shelf, is what separates hair that endures the season from hair that takes months to recover.
