Does sweet potato help with hair thinning during perimenopause?

Hair thinning during perimenopause is primarily driven by the fall in oestrogen and the relative increase in androgens, which shorten the hair growth cycle and shrink follicles. Diet cannot reverse those hormonal changes, but specific nutrients in sweet potato support the conditions follicles need to function at their best.

Beta-carotene and vitamin A for follicle health

A medium sweet potato provides around 769% of the daily value for vitamin A as beta-carotene. Vitamin A is essential for the differentiation of epithelial cells, including the cells of the hair follicle. It regulates the activity of sebaceous glands that keep the scalp environment healthy, and it supports the cellular turnover that hair growth depends on. Importantly, beta-carotene from food is converted to vitamin A only as needed, so it does not carry the toxicity risk of preformed vitamin A from supplements.

Vitamin B6 and keratin production

B6 is a cofactor in the production of keratin, the structural protein that hair is made from. It is also involved in red blood cell production, which determines how much oxygen and iron reach follicle cells. Follicles are among the most metabolically active structures in the body, and they are sensitive to any shortfall in the nutrients that support cell division and protein synthesis. Sweet potato provides around 29% of the daily value for B6 per medium potato.

Vitamin C and iron absorption

Sweet potato provides around 37% of the daily value for vitamin C. Iron deficiency is a well-documented cause of hair thinning in women, and vitamin C significantly enhances the absorption of non-haem iron from plant foods. Eating sweet potato alongside iron-rich plant foods such as lentils, spinach, or pumpkin seeds improves the amount of iron your body can actually use. Adequate iron supports the oxygen supply to follicles that sustains the active growth phase.

Anthocyanins in purple varieties

Purple sweet potatoes contain anthocyanins that inhibit NF-kB, a key inflammatory signalling pathway. Scalp inflammation is increasingly recognised as a factor that accelerates follicle miniaturisation, and dietary anti-inflammatory compounds may help moderate the scalp environment. While direct clinical evidence for anthocyanins and hair growth is limited, the anti-inflammatory mechanism is well established.

Fiber and hormone balance

The approximately 4 grams of fiber in a medium sweet potato supports a healthy gut microbiome. The gut microbiome plays a role in the enterohepatic circulation of oestrogens, influencing how much oestrogen is reabsorbed or excreted. A fiber-rich diet helps maintain the balance of this system, which has indirect implications for the hormonal environment that follicles operate in.

Tracking hair changes

Hair changes are slow to manifest and slow to improve, making consistent tracking important. Note your daily nutrient intake alongside any changes in shedding, texture, and density. Four to six months is a realistic timeframe to assess whether dietary changes are having an effect.

Practical approach

Include sweet potato two to three times per week alongside a diet rich in protein, iron, zinc, and omega-3 fatty acids. Eat it with a small amount of fat to maximise beta-carotene absorption. Avoid excessive vitamin A supplementation, as preformed vitamin A (retinol) in excess can paradoxically worsen hair loss.

When to see a doctor

Sudden or accelerating hair loss warrants medical evaluation. Thyroid disorders, iron deficiency anaemia, autoimmune conditions such as alopecia areata, and nutritional deficiencies including zinc and ferritin can all cause hair thinning and are identifiable with blood tests. If you are losing handfuls of hair or noticing visible bald patches, see your healthcare provider promptly rather than relying on dietary changes alone.

This content is for informational purposes only and does not replace medical advice. Always consult your healthcare provider about your specific situation.