If you’re trying to grow your hair faster, combat hair thinning, or repair your strands, experts say that eating food for hair growth is one of the best things you can do.
“The saying you are what you eat is no joke,” says celebrity hairstylist Laurabeth Cabbot, and doctors agree. “Eating a balanced, well-rounded, nutritious diet is essential for the health and growth of your hair,” adds Lauren Penzi, MD, a board-certified dermatologist at New York City’s MDCS Dermatology. “Protein is an essential food group for hair, for example, as hair is composed of proteins called keratin, and amino acids like L-cysteine, and L-lyseine are also necessary, as they are the building blocks of protein.”
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 Center of New York. “Strictly restrictive diets are most at risk of contributing as they may be more likely to lack the full balance nutrients required to support hair growth.”
Nutrients for 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 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, though she 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 colorful fruits, vegetables, plant-based fats and whole grains will transform your health in so many ways, including making your hair luscious."
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.
The best food for hair growth
“Hair is primarily made of protein, so it’s crucial to get enough protein in your diet,” says Michelle Henry, MD, FAAD, a New York City 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.
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.
Feel fancy and support healthy hair at the same time. Both Dr. Penzi and Dr. Henry point to oysters as a food that’s especially rich in zinc.
You can get your daily serving of iron through spinach, too, which Dr. Penzi notes is also an all-star source for Vitamin A. “Simply eating more spinach will help your hair health greatly,” says Cabbot.
Poon also points to other leafy greens like kale and collard greens as a top foods for hair growth. “These are rich in a number of nutrients, including iron,” she explains. “Iron helps deliver oxygen to cells for health growth, so a deficiency of this important nutrient can negatively impact hair growth.”
Celebrity hairstylist 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 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 luster. “You can find them in fatty fish like flaxseeds, chia seeds, and walnuts, and they also contribute to a healthy scalp,” says Dr. Henry. And, of course, they're 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 Poon.
Fatty fish such as salmon are a great source of protein and omega fatty acids. “Salmon is a great source of omega fatty acids and protein plus B and D vitamins and selenium,” Dr. Murphy-Rose explains. Vitamin D also plays a role in hair production and can help create new hair follicles, according to Dr. Henry.
Eggs are not just a great source of protein, but contain lots of biotin and L-cysteine. “L-cysteine contributes to the formation of disulfide bonds within the hair’s protein structure, which helps to maintain the hair’s strength and integrity,” Dr. Penzi says.
Like eggs, whole grains are chock full of L-cysteine, as well as biotin and zinc.
“Citrus fruits, like oranges, grapefruits and lemons, are rich in vitamin C, which supports collagen production,” says Poon. “Collagen is an important component of the proteins that make up healthy hair.”
“Collagen is essential for hair structure and growth, and vitamin C is vital for collagen production,” Dr. Henry concurs, noting that bell peppers are rich in vitamin C.
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 young and radiant,” says Poon.
Dr. Penzi and Mena point to bone broth as one of their top picks since it contains so much collagen. “Bone broth really helps your hair,” Mena explains. “Stews, soups anything that’s made with bone.”
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.
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.”
Lifestyle changes and supplements for hair growth
“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 optimized for plant-based lifestyles.”
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Danielle Sinay is the associate beauty editor at Glamour. Follow her on Instagram @daniellesinay.
