Table of ContentsView AllTable of ContentsFoods to Support Hair GrowthImpact of Food on Hair Loss and RegrowthOther Ways to Help Hair Grow
Table of ContentsView All
View All
Table of Contents
Foods to Support Hair Growth
Impact of Food on Hair Loss and Regrowth
Other Ways to Help Hair Grow
A nutrient-rich diet may help your hair grow. But it’s only one piece of the puzzle. Other things, like age, genetics, medication use, environmental exposure, and overall health, also play a role inhair growth.
Specific vitamins and nutrients can help boost the hair growth cycle and support optimum growth. However,vitamin deficienciescan negatively affect hair health.
Foods high in protein, omega-3 fatty acids, iron, fat-soluble vitamins, and B-complex vitamins aid hair growth.Leafy greens, eggs, and fatty fish are just some foods containing these essential nutrients.
This article discusses how food impacts hair growth, foods that may support hair growth, and other ways to help grow your locks.
GaryEnchantingPhoto / Getty Images
Types of Foods to Support Hair Growth
There’s no one best food to support hair growth, but a diet rich in various nutrients can help.
Hair Growth vs. Hair StrengtheningHair growth refers to sprouting new follicles, which lie underneath your skin. When people talk about hair strengthening, they usually refer to the texture of the hair shaft, which is the visible part outside your skin.
Hair Growth vs. Hair Strengthening
Hair growth refers to sprouting new follicles, which lie underneath your skin. When people talk about hair strengthening, they usually refer to the texture of the hair shaft, which is the visible part outside your skin.
15 Home Remedies for Hair Growth
Fatty Fish
Fatty fish include salmon, herring, and mackerel. These fish have nutrients, such as omega-3 fatty acids, protein, selenium, vitamin D3, and B vitamins, which may help promote strong and healthy hair growth.
Omega-3sare thought to have anti-inflammatory properties and protect hair follicles from damage. One study found women who took a supplement containing omega-3s had a reduction in hair loss and increased hair density.
Eggs
Eggs contain several nutrients that can contribute to healthy hair. These includebiotin, protein, choline, iron, and vitamins A, D, and B12.They also haveluteinandzeaxanthin, two antioxidants known to maintain the health of eyes, hair, and skin.Most of the egg’svitamin Dis found in the yolk, so you may not get the same benefits from egg whites.
Dark Leafy Greens
Dark leafy greenscontain hair-healthy nutrients, such as B vitamins, vitamin C, folate, iron, and the antioxidants quercetin and kaempferol.One study found that theMediterranean diet, which includes vegetables like dark leafy greens, may help promote hair growth in people with hair loss.Some examples of dark leafy greens includespinach, arugula, andkale.
Nuts and Seeds
Sweet Potatoes
Sweet potatoescontainbeta-carotene,which your body converts to vitamin A. Research suggests that vitamin A can affectsebumproduction, an oily substance that keeps hair healthy.However, too much vitamin A has been linked to hair loss.
Berries
Strawberries,blueberries,raspberries, and blackberries are all loaded with antioxidants, likevitamin C, that protect cells from damage. They can also boost collagen production, promoting healthy skin, joints, and hair.Just one cup of strawberries contains 97.6 mg of vitamin C, up to 113% of the daily requirement.
Avocados
Avocadoscontain nutrients such as vitamin E, folate, niacin, magnesium, and vitamin C. One avocado has 163 micrograms of folate.Studies show that folate deficiency may be linked to hair loss.
Oysters
Oysters are a good source ofzinc, a mineral that supports the hair growth cycle.Some research has shown that a zinc deficiency can lead to hair loss.Eating just two medium oysters can provide enough zinc to meet your daily needs.But don’t overdo it. Too much zinc can be toxic.
Meat
Meat has a lot of protein andiron, which are involved in the hair growth cycle. Deficiencies in protein and iron have been linked to hair loss.Red meat contains iron that’s easy for your body to absorb.However, overeating red meat has been linked to other health issues, such ascardiovascular (heart) disease.
Legumes
Legumes, such aschickpeas, lentils, black beans, andpeas, are a good alternative for people who follow avegetarian dietand want to consume more protein. They also contain folate, which may support hair growth.
Bell Peppers
Bell peppersare chock full of vitamins C and A and biotin, essential for keeping hair healthy.Bell peppers come in various colors, including red, yellow, green, and orange.
Buckwheat
Buckwheat is a seed that provides zinc, iron, magnesium, vitamin E, and B vitamins, which can all support healthy hair growth.It also contains silica, a trace element that may prevent hair thinning and strengthen hair.
Yogurt
Yogurtprovides several hair-healthy nutrients, like protein, B vitamins, selenium, and vitamin D.Greek yogurt has more than double the amount of protein as regular yogurt. One serving of Greek yogurt has 20 grams of protein, whereas a serving of low-fat yogurt has 9 g of protein.
How Well Does Aloe Vera Work for Hair Growth and Regrowth?
Food is one of several factors that can contribute to hair loss and regrowth. Research shows that eating a nutrient-rich diet can promote active hair growth. The nutrients support hair follicles' high metabolic rate and cell division.
The reverse is also true. A diet that is deficient in specific nutrients can lead to hair loss.
While researchers say nutrients may directly restore hair growth, the exact doses aren’t known. More research is needed to determine the role of diet in hair loss management.
A Word From VerywellUnprocessed, natural food sources are the best places to look for essential vitamins and nutrients in hair growth. Prime examples include eggs, fatty fish, and leafy greens. A deficiency may impact normal function and contribute to hair loss.—BRENDAN CAMP, MD, MEDICAL EXPERT BOARD
A Word From Verywell
Unprocessed, natural food sources are the best places to look for essential vitamins and nutrients in hair growth. Prime examples include eggs, fatty fish, and leafy greens. A deficiency may impact normal function and contribute to hair loss.—BRENDAN CAMP, MD, MEDICAL EXPERT BOARD
Unprocessed, natural food sources are the best places to look for essential vitamins and nutrients in hair growth. Prime examples include eggs, fatty fish, and leafy greens. A deficiency may impact normal function and contribute to hair loss.
—BRENDAN CAMP, MD, MEDICAL EXPERT BOARD
Other Ways to Help Hair Growth
Besides nutrition, there are other ways to support hair growth. Rogaine (minoxidil) and Propecia (finasteride) may be options for helping your hair grow.Hair transplant surgeryis also done to treat baldness.Additionally, low-level laser therapy (LLLT) and platelet-rich plasma injections are popular in-office treatments that may help improve hair density in some people.
Several creams,supplements, and other remedies are sold online and in stores to help promote hair growth. However, many of these products lack scientific evidence, and more research is needed.
Can Herbs Help With Hair Growth?
Summary
Hair growth is a complex process that hinges on several different factors. Proper nutrition is one way to help support hair growth. Key nutrients, like omega-3 fatty acids, biotin, and other vitamins, are important for growing hair. Foods such as eggs, fatty fish, dark, leafy greens, meat, bell peppers, and more contain the nutrients to help keep hair healthy.
Most experts agree that it’s best to eat a well-balanced diet. While it’s helpful to incorporate beneficial foods, try not to focus solely on a limited number of foods. Talking to your healthcare provider before changing your diet is a good idea.
31 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
Natarelli N, Gahoonia N, Sivamani RK.Integrative and mechanistic approach to the hair growth cycle and hair loss.Journal of Clinical Medicine. 2023;12(3):893. doi:10.3390/jcm12030893
Almohanna HM, Ahmed AA, Tsatalis JP, Tosti A.The role of vitamins and minerals in hair loss: a review.Dermatol Ther (Heidelb). 2018;9(1):51-70. doi:10.1007/s13555-018-0278-6
Hoover E, Alhajj M, Flores JL.Physiology, hair. In:StatPearls. StatPearls Publishing;2024.
Seafood Health Facts.Seafood nutrition overview.
Le Floc’h C, Cheniti A, Connétable S, Piccardi N, Vincenzi C, Tosti A.Effect of a nutritional supplement on hair loss in women.J Cosmet Dermatol. 2015;14(1):76-82. doi: 10.1111/jocd.12127.
Guo EL, Katta R.Diet and hair loss: effects of nutrient deficiency and supplement use.Dermatol Pract Concept. 2017;7(1):1-10. doi:10.5826/dpc.0701a01
U.S. Department of Agriculture.Eggs, whole, raw, fresh.
Roberts RL, Green J, Lewis B.Lutein and zeaxanthin in eye and skin health.Clin Dermatol. 2009;27(2):195-201. doi:10.1016/j.clindermatol.2008.01.011
Academy of Nutrition and Dietetics.How to get your kids to eat dark leafy greens.
Pham CT, Romero K, Almohanna HM, Griggs J, Ahmed A, Tosti A.The role of diet as an adjuvant treatment in scarring and nonscarring alopecia.Skin Appendage Disorders. 2020;6(2):88-96. doi:10.1159/000504786
U.S. Department of Agriculture.Nuts, almonds.
Everts HB.Endogenous retinoids in the hair follicle and sebaceous gland.Biochim Biophys Acta. 2012;1821(1):222-229. doi:10.1016/j.bbalip.2011.08.017
Oregon State University.Vitamin c and skin health.
USDA.Strawberries, raw.
U.S. Department of Agriculture.Avocados, raw, all commercial varieties.
King JC Brown KK, Gibson RS, Krebs NF, Lowe NM, Siekmann JH, et al.Biomarkers of nutrition for development (bond)-zinc review.J Nutr.(2016) 146:858S−85S. doi:10.3945/jn.115.220079
U.S. Department of Agriculture.Mollusks, oyster, Pacific, raw.
American Red Cross.Iron-rich foods.
National Institutes of Health Office of Dietary Supplements.Iron: fact sheet for health professionals.
Centers for Disease Control and Prevention.Folic acid.
FoodInsight.org.Four nutrients for hair, nails, and skin health.
U.S. Department of Agriculture.Peppers, red, bell, raw.
Wickett RR, Kossmann E, Barel A, et al.Effect of oral intake of choline-stabilized orthosilicic acid on hair tensile strength and morphology in women with fine hair.Arch Dermatol Res. 2007;299(10):499-505. doi:10.1007/s00403-007-0796-z.
U.S. Department of Agriculture.Yogurt, low fat milk, plain.
Rajput RJ.Influence of nutrition, food supplements and lifestyle in hair disorders.Indian Dermatol Online J. 2022;13(6):721-724. doi: 10.4103/idoj.idoj_175_22.
International Society of Hair Restoration Surgery.Finasteride.
NYU Langone Health.Medication for hair loss.
Penn Medicine.Hair transplantation frequently asked questions.
Dima R, Tieppo Francio V, Towery C, et al.Review of literature on low-level laser therapy benefits for nonpharmacological pain control in chronic pain and osteoarthritis.Altern Ther Health Med. 2018;24(5):8-10.
Meet Our Medical Expert Board
Share Feedback
Was this page helpful?Thanks for your feedback!What is your feedback?OtherHelpfulReport an ErrorSubmit
Was this page helpful?
Thanks for your feedback!
What is your feedback?OtherHelpfulReport an ErrorSubmit
What is your feedback?
