If you're drawn in by the headline, you're not alone. Searches for 'best food for hair growth' have surged on Google and TikTok, with many seeking out ways to grow your hair faster, combat hair thinning, or repair your strands.
It's a different approach, given hair products hog the lion's share of our attention when it comes to hair care. “The focus is often on shampoos and conditioners to keep your hair looking its best," notes Eva Proudman, trichologist at Absolute Collagen. “And while investing in the right hair care products will make a huge difference to your hair’s health, you can also naturally boost your hair growth and thickness by eating the right foods.”
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“The saying you are what you eat is no joke,” insists celebrity hairstylist Laurabeth Cabbot, and doctors agree. “Eating a balanced, well-rounded, nutritious diet is essential for the health and growth of your hair,” confirms Lauren Penzi, MD, a board-certified dermatologist at MDCS Dermatology.
“For example, protein is an essential food group for hair as our strands are composed of proteins called keratin. Likewise, amino acids, like L-cysteine and L-lyseine, are also necessary as they are the building blocks of protein,” she adds.
That’s also why limiting your nutritional intake can have negative effects on your hair. “We know that nutrient deficiencies contribute to hair thinning and hair loss,” says Blair Murphy-Rose, MD, FAAD, a board-certified dermatologist at Laser & Skin Surgery. “Strictly restrictive diets are most at risk of contributing as they may be more likely to lack the full balance of nutrients required to support hair growth.”
As for what you should eat to boost hair growth and strength? “A well-balanced diet for hair health should include but not be limited to vitamin D, vitamin C, folate (vitamin B12), riboflavin (vitamin B2), biotin, iron, zinc, selenium, antioxidants, and omega-3 and omega-6 fatty acids, and include a sufficient amount of macronutrients like protein and healthy fat,” Dr. Murphy-Rose continues.
She also clarifies: “All vitamins – A, B, C, D, and E – are important, but some of the most important supported by studies are listed above.”
Nutritionists say the same. “A body that is being nourished by an array of vitamins, minerals, antioxidants and fatty acids is going to have healthy hair, except possibly in the case of a condition that impacts hair health,” adds Serena Poon, nutritionist, celebrity chef, and founder of Just Add Water and Culinary Alchemy.
"Eating a diet that is rich in colourful fruits, vegetables, plant-based fats and whole grains will transform your health in so many ways, including making your hair luscious," she adds.
Want to incorporate more of the above into your diet? See experts’ top foods for hair growth ahead, and get ready to go grocery shopping.
“Hair is primarily made of protein, so it’s crucial to get enough protein in your diet,” says Michelle Henry, MD, FAAD, a board-certified dermatologist, pointing to lean meats and poultry as some of the most popular sources of the nutrient — especially since they’re rich in iron as well.
“Iron deficiency is linked to hair shedding, and foods rich in iron can help prevent hair shedding and thinning.” Red meat in particular also contains zinc and a deficiency in this mineral has been linked to hair loss.
“High quality beef and poultry are fantastic additions to your diet to increase your overall protein intake, while also supplying your body with eight essential amino acids that it can’t produce itself. Not to mention, these meats are rich in nutrients like iron, magnesium, calcium, and vitamins such as D, B6, and B12 to promote hair health and strength,” Eva agrees.
“Additionally, bone broth is also packed with amino acids,” Eva adds. Plus it's rich in collagen. “Bone broth really helps your hair,” celebrity hairstylist Marc Mena explains. “Stews, soups anything that’s made with bone.”
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Beans and lentils and quinoa
If you don’t eat meat, that’s okay: Dr. Henry points to plant-based options like beans, lentils, and tofu as essential sources of protein and zinc. “Zinc helps the hair’s tissue growth and repair,” she says. “Beans are also high in iron,” says Dr. Penzi.
“For those on a plant-based diet, quinoa is an essential superfood,” Eva adds. “Boasting a complete protein profile, quinoa contains all the amino acids your body can’t produce on its own," she says. "It even contains antioxidants, which help protect the hair from damage. If you’re not too familiar cooking with quinoa, then start by swapping out your traditional carbs, such as bread or rice, for these protein-packed grain.”
“Rich in omega-3 fatty acids that promote growth and density, fatty fish such as salmon, mackerel, and sardines are excellent for hair health," Eva notes. "What’s more, they are packed full of protein, B vitamins, iron, and vitamin D, all of which can improve the strength and shininess of your hair.
"Salmon and veggies, paired with a nutritious carb such as brown rice, is a great way to get a delicious balanced meal and help your hair at the same time,” she adds. Feeling fancy? Both Dr. Penzi and Dr. Henry point to oysters as a food that’s especially rich in zinc.
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“Eggs are another haircare hero, packed with protein and biotin to fuel keratin production and boost growth," Eva says. "In addition to this, the zinc, selenium, and vitamins D and B, that can be found in eggs, also help to care for your scalp health.”
They also contain L-cysteine. “L-cysteine contributes to the formation of disulphide bonds within the hair’s protein structure, which helps to maintain the hair’s strength and integrity,” Dr. Penzi says. While Dr. Suhail Alam, a hair transplant surgeon at the Aventus Clinic, notes that eggs also help to reduce the brittleness of strands.
You can get your daily serving of iron through spinach, too, which Dr. Penzi notes is also an all-star source for vitamin A. Dr. Suhail Alam is a fan of raw spinach because it also contains vitamin C – and this vitamin supports iron absorption (it's the same reason you're advised to down your iron supplement with a glass of orange juice).
Eva also points to other leafy greens like kale and collard greens as a top food for hair growth. “These are rich in a number of nutrients, including iron,” she explains. “Iron helps deliver oxygen to cells for healthy growth, so a deficiency of this important nutrient can negatively impact hair growth.”
Marc Mena points to avocado as one of his top choices, since the fruit contains vitamin A, B vitamins, vitamin C, vitamin D, vitamin E, iron, zinc, and biotin. “Biotin is often recommended for hair health and can be found in eggs, nuts, and whole grains,” Dr. Henry says.
Nuts and seeds and whole grains
Nuts and seeds contain zinc and a handful of other essential hair care nutrients. “Many nuts and seeds contain many vitamins and minerals that promote hair growth, including vitamin B and vitamin E, zinc, fatty acids,” according to Dr Murphy-Rose.
They’re also high in omega-3s, which help nourish the hair and support its growth and give lustre. “Walnuts contain biotin, vitamins E and B, and omega-3 fatty acids all of which contribute to stronger hair and prevent hair loss," notes Eva. "Almonds are rich in vitamin E, known to protect against damaged hair, while Brazil nuts are a great source of selenium, crucial for scalp health.”
And, of course, nuts are high in protein too: “Nuts and seeds are high in protein, your hair is made of protein, so it’s important that your diet is full of healthy sources,” adds Serena.
“Citrus fruits, like oranges, grapefruits and lemons, are rich in vitamin C, which supports collagen production,” says Poon. “And, collagen is an important component of the proteins that make up healthy hair.”
Likewise, bell peppers are rich in vitamin C, notes Dr Henry.
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Rich in beta-carotene, sweet potatoes help produce sebum, a natural scalp conditioner that keeps hair hydrated and less prone to breakage. A 100 g serving of sweet potatoes contains approximately 13.1 mg of beta-carotene, which converts to about 1,090 µg of vitamin A.Dr. Suhail Alam
Dr Henry and Poon point to berries as a great source of Vitamin C too. “Açai berries and blueberries are high in antioxidants, which may help protect your hair from oxidative stress, keeping it looking radiant,” says Poon.
Don’t sleep on dairy. Dairy contains both vitamin D and L-lysine, according to Dr Penzi. "L-lysine is essential for production of collagen, which is a protein that helps maintain the structure and strength of hair, skin, and nails,” she says.
For an extra boost of protein, try greek yogurt: It contains all of the above as well as B5 and protein. “Both vitamin B5 and protein improve blood circulation to the scalp and support hair thickness.” Dr. Suhail Alam
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Seaweed is rich in iodine, a mineral essential for proper thyroid function, which regulates hair growth and prevents excessive shedding. Dried kelp, a type of seaweed, contains approximately 2,600 µg of iodine per 1 g, meaning even small amounts far exceed daily iodine requirements. Dr. Suhail Alam
It might not technically be a food, but water is well-deserving of a spot on this list. “Staying hydrated is essential for overall health, including hair health,” Dr Henry says. “Dehydration can make hair brittle and more prone to breakage.”
“In addition to getting proper nutrition, other lifestyle modifications can improve hair health. Stress plays a major role in hair health,” says Dr Murphy-Rose. “Make sure to reduce stress as much as possible by partaking in activities that reduce your stress levels, whatever they are for you, and get adequate sleep and exercise.”
And because nutrient deficiencies contribute to hair thinning and hair loss, those with especially restrictive diets — or who struggle to get enough nutrients in their day to day regimen — may want to consider supplements for optimal hair health. “Nutrafol’s Hair Growth Nutraceuticals include a blend of vitamins, minerals, antioxidants, and botanical extracts to address underlying factors that might contribute to hair thinning and promote a conducive environment for hair growth,” says Dr Henry, who adds that this is especially important if you follow a plant-based diet.
“Collagen is a crucial part of the hair growth cycle, and plant based diets often lack this element, leading to deficiencies as they do not consume animal byproducts,” she continues, suggesting Nutrafol’s Vegan Hair Growth Nutraceutical to help bridge that nutritional gap. “This formula successfully balances underlying key root causes of thinning for improved hair growth that is optimised for plant-based lifestyles.”
A version of this feature originally appeared on Glamour US.
