WHY YOUR DANDRUFF ISN'T GOING AWAY (AND HOW TO FIX IT NATURALLY)
- truubynature
- Jul 26
- 10 min read
Updated: Jul 29
You may have stood in the shampoo aisle, overwhelmed by a sea of products labeled as "anti-dandruff;" and while these shampoos can effectively help manage those pesky symptoms quickly, they often only tackle the surface.
If you've heard the line: "You gotta keep using it or it will come back!" on TV and feel like you'll be stuck using a dandruff shampoo forever, we got your back, because to resolve dandruff you need a comprehensive approach. Let's look at the underlying factors causing dandruff and how you can address them – because let's face it, if it comes back then you've only fixed the symptom rather than the true cause, and that's never good.
Understanding Dandruff: FROM THE INSIDE OUT
Dandruff is one of the most common scalp conditions, affecting nearly 50% of people at some point in their lives. It manifests as white-yellow flakes on the scalp, often accompanied by itching and irritation.
The scalp microbiome is a delicate ecosystem of bacteria and fungi that naturally live on the skin and help maintain its health and balance. When this microbiome is in harmony, it supports a healthy scalp barrier and prevents irritation. However, factors like stress, diet, hormonal changes, harsh cleansers, or overwashing, can disrupt this balance, allowing certain microbes – especially Malassezia, a naturally occurring yeast – to grow in excess. When Malassezia breaks down scalp oils (sebum), it produces by-products like oleic acid, which can irritate the scalp in many individuals. This irritation triggers inflammation, flaking, and the familiar signs of dandruff.
For some people, dandruff may even manifest as persistent itching – often for weeks before you begin to see white flakes!
While many turn to anti-dandruff shampoos for relief, the condition frequently returns once these treatments are discontinued. This cycle suggests that dandruff is not just a superficial issue but is deeply connected to internal factors – particularly diet, stress, and an imbalance in the scalp microbiome.
Dandruff is a common scalp disorder that is also the most commercially exploited skin disease. Don't fall into the "anti-dandruff shampoos" trap, because dandruff shampoos are just a quick-fix to a bigger issue.
The Impact of Stress AND SLEEP ON DANDRUFF
Stress is a hidden factor that can worsen dandruff. When stressed and sleep deprived, your body produces more cortisol – a hormone linked to skin health. High cortisol levels can increase oil production on your scalp, creating a favorable environment for fungi and bacteria that contribute to dandruff. Malassezia, being one of the key genus of fungi that make up part of the skin's natural microbiome "takes over" (overproduces) and this imbalance creates an infection of the hair follicles: dandruff.
Managing stress can significantly improve both your mental and scalp health. Try incorporating relaxation techniques into your routine, such as yoga, meditation, or simple breathing exercises for just ten minutes daily and grow from there. Also, try to resolve the issues that cause stress in your life because dandruff can be a symptom of a much larger issue.
Recent research has shown that what we eat has a direct impact on scalp health too.
Why?
Because nutritional imbalances can contribute to an overgrowth of certain microorganisms, inflammation, and an impaired skin barrier, all of which can lead to dandruff. So let's discuss how diet influences the scalp microbiome, key nutrients for dandruff prevention, and the best foods and supplements for a flake-free scalp, hurray!
The Role of Diet
We already know that what you eat can significantly affect your skin health. An unhealthy diet can lead to vitamin and mineral deficiencies vital for maintaining a healthy scalp. Foods high in omega-3 fatty acids, zinc, and B vitamins are particularly beneficial.
For example, studies show that consuming fatty fish like salmon and mackerel can raise omega-3 levels, helping reduce inflammation. Aim to incorporate at least two servings of such fish weekly, along with walnuts, leafy greens, and whole grains. Staying hydrated is just as important – aim for about 2 liters (or 8 glasses) of water daily to maintain skin hydration.
While blaming your diet is not going to provide you that "quick fix for dandruff" that you may be after, it is one of the best long-term solutions to prevent that pesky dandruff from constantly returning.
Diet affects your gut flora (your gut microbiome), which in turn it affects your skin microbiome: the second largest source of microbiota on your body. Diet (coupled with stress and inflammation) has been linked to other skin issues like acne and eczema, so there is a definite connection.
Try this tip: Cut out all sugars for 2 weeks and you will undoubtedly see a difference in the reduction and recurrence of dandruff – as well as other skin issues like acne.
supplements that WILL help with dandruff
Here’s a list of supportive supplements that may help someone dealing with dandruff –especially when the issue is chronic or linked to internal imbalances like gut health, stress, or inflammation. These suggestions focus on restoring microbial balance (internally and topically), supporting the skin barrier, and calming systemic inflammation:
Probiotics (lactobacillus + bifidobacterium strains)
Probiotics support the gut-skin connection by helping to balance your internal microbiome. Don't just run to the health food or vitamin store and buy the largest strain of probiotics you can find, as they are not all the same and not all will help with every specific issue you're struggling with.
Specific strains like Lactobacillus rhamnosus, Lactobacillus plantarum, and Bifidobacterium longum have shown promise in supporting skin barrier function and reducing inflammation that can manifest on the scalp. Since dandruff is often linked to yeast overgrowth (Malassezia), a healthy gut microbiome can indirectly help regulate this balance on the scalp.
Here's a good website that explains more about the different strains. Click on the image to link for full list and more information:
Prebiotics (Inulin, FOS, GOS)
Prebiotics are the “fertilizer” for your good gut bacteria. They feed beneficial microbes and promote their growth, helping to crowd out the overgrowth of pathogenic microbes – including fungi and yeasts that can trigger dandruff. Foods naturally rich in prebiotics include garlic, onions, and Jerusalem artichokes, but supplementation can provide more consistent support.
FOS – fructooligosaccharides
FOS are short chains of fructose molecules found naturally in foods like garlic, onions, leeks, chicory root, and bananas. They help increase the population of Bifidobacteria in the gut and improve mineral absorption (especially calcium and magnesium). FOS is often added to supplements or functional foods to promote gut and immune support.
GOS – galactooligosaccharides GOS are chains of galactose sugars, commonly derived from lactose (milk sugar), though they can be produced dairy-free in supplement form. They are especially effective at feeding Bifidobacterium species, which are important in early immune development and have been shown to support skin health, reduce inflammation, and even help with eczema in some studies.
Postbiotics (butyrate supplements)
Butyrate, a short-chain fatty acid produced by beneficial bacteria during the fermentation of prebiotics, helps maintain the integrity of the gut lining and reduces systemic inflammation. Taking butyrate (such as sodium butyrate or tributyrin) can help support immune modulation, reduce chronic skin conditions, and help the body better manage fungal overgrowth.
Zinc (especially zinc picolinate or zinc bisglycinate)
Zinc plays a key role in immune function and helps regulate sebum production on the scalp. It also has natural antifungal properties and is often found in topical dandruff shampoos. When taken internally, zinc may help reduce inflammation and improve skin resilience.
Omega-3 fatty acids (EPA & DHA)
Omega-3s help reduce inflammation, support the lipid barrier of the skin and scalp, and may help with dryness or irritation. Flax oil, algal oil, and fish oil are all options, depending on your dietary preference.
Vitamin D3 (with K2 for balance)
Low vitamin D is linked to various inflammatory skin conditions, including dandruff and seborrheic dermatitis. Vitamin D supports immune regulation and skin healing. If someone isn’t getting enough sunlight, supplementation may help regulate the inflammatory response of the scalp.
Biotin & B-complex vitamins
Biotin, along with other B vitamins like B6 and B12, is involved in skin regeneration and sebum regulation. These can help support a healthy scalp environment and reduce excessive flaking or irritation, especially if a deficiency is contributing to the problem.
Adaptogens (ashwagandha, holy basil, or rhodiola)
Stress is a major trigger for scalp inflammation and flare-ups. Adaptogens help regulate the body’s stress response and may reduce the frequency or severity of dandruff episodes by calming the nervous system and supporting adrenal balance.
Supporting the gut with a prebiotic-probiotic-postbiotic combination helps restore microbial harmony, while nutrients like zinc, omega-3s, and vitamin D work on the inflammatory side. Together, these can create a more balanced foundation for the scalp to heal and thrive.
We are not suggesting you take all of these supplements, by any means, but it serves as a little inspiration of what you could ask your healthcare provider about.
Please consult with your healthcare provider (we suggest a Naturopathic Doctor) for the correct dosage and supplement strategy to fit your unique lifestyle and health needs.
YOUR HAIR CLEANSER AND DANDRUFF
Many people mistakenly think that using a dandruff shampoo is the only solution. Actually, it's essential to evaluate your entire washing process, because the shampoos you choose can either help or harm your scalp microbiome – but so can the styling products you use.
Many commercial shampoos contain harsh ingredients that strip natural oils, upsetting the delicate balance of microbiota on your scalp. Look for mild shampoos that also do a good job at thoroughly cleansing your scalp of build-up. This is one of the reasons we create a collection of gentle cleansers like our shampoo bars.
For ease – and because it's good for all hair types – we suggest starting with our Powdered Shampoo: A very mild yet effective cleanser that will do a thorough job at cleansing and detoxing your scalp off debris, product build-up, and excess oils without drying it:
Be Mindful of OTHER Hair Products!
Besides shampoo, consider the other products you apply to your hair. Gels, sprays, and conditioners aren't meant to go on your scalp, but they can naturally build up on your scalp, leading to increased irritation.
Did you know that conditioning ingredients are especially irritating on the scalp? This is why we always recommend using them only on your hair lengths, not your scalp, and why they should be well washed out thoroughly. This is also one of the reasons why leave-in conditioners are different than wash-out conditioners: milder, less irritating ingredients.
To minimize the issues with cleansing, keep your scalp clean and limit heavy styling products while you're fighting the good dandruff fight. If you do use them, ensure a thorough wash during your next shampoo session. Additionally, consider going “product-free” for at least 2-3 weeks, to allow your scalp to rejuvenate by balancing its own microbiome to normal levels – this tip can be incredibly helpful for those struggling with scalp acne and dandruff!
THE dandruff and acne connection
Dandruff and acne might seem unrelated – one shows up on the scalp, the other typically on the face or body (yes, sometimes on the scalp too) – but they often stem from similar root causes.
Both conditions involve inflammation, excess oil production, and microbial imbalance. Just as Malassezia yeast plays a role in dandruff, certain strains of bacteria like Cutibacterium acnes are linked to acne.
When the skin or scalp microbiome becomes disrupted – whether from stress, hormonal changes, diet, or harsh products – these microbes can overgrow, triggering irritation, and inflammation.
Supporting the microbiome from the inside out can help both conditions: incorporating targeted probiotics (especially strains like Lactobacillus paracasei or Lactobacillus rhamnosus), prebiotics, and a diet low in inflammatory foods may help restore balance. Topical care that respects the skin’s natural barrier, avoids stripping ingredients, and includes soothing botanicals can also benefit both the scalp and the skin.
OUR 5 TIPS TO AVOID DANDRUFF
Having a consistent hair care routine is crucial in your fight against dandruff. Here are our 5 top tips:
Wash your scalp regularly to prevent excess oil and buildup on your scalp. We most often hear from seniors, parents of young children, and people with Afro/textured hair, that they don't wash their scalps more than once per week or even every two weeks, which is a big issue when fighting dandruff. You shouldn't wash your scalp daily as this will also throw off the delicate scalp microbiome, but washing it sparingly will also worsen this condition. If you're struggling with dandruff, we recommend washing your scalp every other day with a good yet gentle cleanser like our Powdered Shampoo.
Make sure your scalp is WELL DRIED before you go to bed, as the combination of heat and moisture from laying on damp hair will undoubtedly worsen dandruff. The best times to cleanse the scalp are either in the morning or about 3 hours before bedtime.
In the fight of dandruff, make sure you wash your hair brushes, combs, pillowcases and towels, every single time you wash your scalp too.
Avoid scratching your scalp using your fingers – and especially using your nails – as you will be re-introducing bacteria to your scalp. If you must scratch, use your knuckles or a clean towel as a buffer for scratching. Same goes for acne, if this is also an issue for you.
If you're struggling with dandruff, avoid using high heat to dry and style your hair, which can overly dry your scalp, again throwing off your scalp's microbiome.
Be patient! Results can take time, but having a dandruff-free scalp is possible without feeling chained to an anti-dandruff shampoo routine! Track your progress over 2-4 weeks, and remember that your body may need time to adjust to new products or practices.
Finding Balance for Your Scalp
Dealing from dandruff involves more than just reaching for an anti-shampoo bottle. By addressing internal factors like diet and stress and being mindful of your product use & routines, you can tackle the root causes of dandruff. Incorporate these natural solutions into your routine – you might just say goodbye to those annoying flakes forever... After all, healthy hair starts with a healthy scalp!
If your dandruff issues continue, please visit your healthcare provider for professional advice.
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