The Best Foods for Hair Growth

A minute on the lips, forever on the...head?

When we talk about food and health, it tends to be about what happens inside our bodies rather than what grows out of it, but the impact of what we eat on our hair has become an increasing area of conversation in both health and beauty circles over the last few years. It's easy to see why, given our understanding of essential vitamins and minerals is constantly evolving, and for many, hair health is tantamount to how we feel about our overall health.

With so many people affected by hair loss, both temporary and more permanent, looking at what might be a contributing factor in a daily diet can also help us all to feel empowered to make healthy changes to keep our hair's natural shine.

So, here, we'll take a look at scalp health, hair loss prevention and how the foods we eat support healthy hair growth.

Can the food you eat really affect hair growth?

While your hair growth isn’t entirely dependent on your diet, increasing research has shown that the food you eat does impact your hair growth cycle in many ways.

From contributing to the ingredients that make your hair, stimulating your hair follicles, and protecting your scalp, certain nutrients you consume do better encourage hair growth, density and strength, which means not consuming certain nutrients (or even consuming too many of one) can see your hair thinning or shedding in ways you likely don’t want [4].

We’ll take a look at both, but first, let’s talk about how your diet affects your hair health.

How nutrition supports the hair growth cycle

Hair follicles are among the most metabolically active in the body, and are greatly affected by not just what we eat, but how much.

The hair growth cycle involves four stages: the growing phase (anagen), the transition phase (catagen), the resting phase (telogen) and the shedding phase (exogen), all of which need different things from the body in order to happen. On top of that, the rate at which our hair cells go through each of these phases is ultimately determined by what’s available to them. In other words, without the right vitamins, trace metals and minerals, the metabolism of each hair follicle will slow, and hair will often shed as a result [4].

In that sense, the quantity and quality of your hair, from the follicle to the hair structure itself, really does depend on how you’ve stocked the pantry, and ensuring you’ve got one full of the right stuff can ensure your body’s got what it needs to keep your hair long, luscious and safe from elements that might damage it.

Key vitamins and minerals for healthy hair growth

When it comes to healthy hair growth, there are a number of essential vitamins and minerals that your body needs. These nutrients can mostly be found in foods that are easy to access and to incorporate into your daily life, but understanding what they are and how they support your body in taking care of your hair is vital, especially because when it comes to some of them, too much of a good thing isn’t so good at all.  

Biotin (vitamin B7)

Biotin (also known as vitamin B7 or vitamin H) is a water-soluble vitamin that plays an essential role in metabolising fat and protein, and in keratin production, one of the body’s building blocks for skin, nails and hair. As a result, biotin’s been connected to hair and nail health for many years, and while some studies question just how much biotin supplementation promotes hair growth, there’s no doubt that it plays a crucial role in hair health, and in a balanced diet more generally. Luckily, biotin can be easily found in many foods such as nuts, legumes, milk, eggs, meat and vegetables, and is also produced by your natural gut flora [3].

Iron

You’ve likely heard of iron’s connection to energy and strength, but you might not have heard of this essential mineral’s relationship to hair follicle health. Iron plays the important role of carrying oxygen to your hair follicles so that your hair can grow, but it’s also stored inside keratin, so if your body’s not producing enough of that, it can result in iron deficiency hair loss. Iron supplementation is often easy to get ahold of at your local pharmacy or grocery store, but as too much iron can be toxic, it’s important to discuss any concerns you may have about your iron levels with your doctor before you take it [1]. There are also many iron-rich foods that you can add to your diet without supplementation, including leafy greens, meat, beans and legumes.

Vitamin D

Vitamin D is one of the main forces in creating the cells that develop into hair follicles, on top of supporting your bones and your immune system, making it a vital ingredient to any healthy lifestyle [1]. The primary source of vitamin D is actually sunlight, making it not exactly the easiest one to add to your diet (although having lunch outside certainly helps!), and it’s not in too many foods; however, you can find it in some oily fish, eggs, and some UV-light-exposed mushrooms [6].

Vitamin A

From stimulating the production and activity of white blood cells, supporting eye health and vision, and maintaining healthy cells, vitamin A is a crucial part of any diet. It’s also, like iron, one that it’s important not to have too little or too much of. In fact, too much vitamin A is also toxic and has been linked to hair loss, so supplementation should only be done under the guidance of a medical professional. Luckily, many get the perfect amount of vitamin A from maintaining a balanced diet including leafy green vegetables, carrots, sweet potatoes, tomatoes, capsicum, milk and eggs [5].

Vitamin E

A fat-soluble vitamin, vitamin E’s main role is as an antioxidant, going after free radicals (or loose electrons) that can damage cells. As a result, it mainly boosts your immune system and helps to prevent clots from forming in your arteries, but it also helps to promote blood flow and reduce oxidative stress and inflammation in the scalp, which not only improves scalp health but also protects and supports hair follicles. Again, most people get enough vitamin E from their diet generally, but if you fancy giving your levels a boost, nuts and seeds like sunflower seeds, pumpkin seeds, almonds, and peanuts (including peanut butter!) are rich in this essential vitamin [7].

Vitamin C

As iron is one of the most essential minerals when it comes to hair health, vitamin C is automatically one of the most essential vitamins, as it’s necessary to absorb iron from what you eat into your body in order to make new red blood cells. If you’re concerned about your iron levels, or experiencing hair loss, having more vitamin C via a supplement or an increase in citrus such as oranges, lemons and grapefruits, can be a great place to start [1].  

Zinc

Like many of the vitamins and minerals here, zinc plays a role in protein and healthy fats metabolism, making it another important element in hair health. In particular, zinc’s been found to activate enzymes necessary for hair building and to play an important role in influencing the hair cycle as a result [5]. As a trace mineral, our bodies only need a small amount of zinc, but that doesn’t mean it’s not essential to a healthy diet. In particular, meat, poultry and seafood are all rich in zinc, so ensuring a mix of those will also support the healthy growth of your hair.

Protein

An essential macronutrient, protein is made up of amino acids and is found throughout the body, from your muscles to your bones to your hair. Eating too little protein has been linked to hair fragility and brittleness, weakness, and even hair loss, as it’s so vital to both the hair shaft and hair shield, so ensuring you get enough is essential for your hair strength. Great, protein-rich foods include cottage cheese, Greek yoghurt, fish, lean meat, legumes, eggs, seeds and nuts. [5]

Omega-3 fatty acids

Omega-3 fatty acids take part in hormone synthesis, which is deeply connected to not just hair health but also to having a healthy scalp. In particular, it’s found to increase hair hydration and density, circulation in the scalp and provide a type of protective coat to the hair follicles, which can keep your hair looking and feeling its best. These omega-3 fatty acids are best found in fish, poultry, eggs and olive oil [5].

The best foods to eat for hair growth

With so many vitamins and minerals playing a role in hair health, there are plenty of adjustments you can make to your diet that can help to not just encourage thicker or longer hair, but also strong hair. From breakfast to dinner, some of the foods you can add to your meals include:

Eggs

Eggs are rich in protein and essential nutrients such as iron, biotin and vitamins A and D. They are not just a healthy part of a balanced diet, but also a great source of support for your hair health. As they’re high in cholesterol, though, you don’t want to go overboard, but moderate egg consumption (so about one egg a day) can be a cornerstone of a weekly meal plan and eaten as a breakfast side, or on top of ramen or a salad for lunch.

Fatty fish (salmon, mackerel, sardines)

Salmon, mackerel, sardines and other oily fish such as rainbow trout and tuna are notoriously packed full of proper nutrition that benefits the whole body, including your hair. Rich in omega-3 fatty acids, protein, iron, and vitamins D and B, these types of fish have been linked to hair loss reduction and to thicker, healthier hair overall. They also help support heart health, improve mood and fight inflammation, making them a great all-rounder. On top of that, they’re a diverse meal staple that can be grabbed tinned from the shelf to have with salad, added to wholegrain bread as a sandwich or bought fresh from the fishmonger to serve as a dinner party centre piece.

Leafy greens (spinach, kale)

Your leafy greens like spinach, kale and broccoli are often fast touted for their health benefits, and with good reason! High in vitamins A, C, E and K, and many of the B-vitamins, as well as fibre, iron, magnesium, potassium, calcium and folate, leafy greens have been shown to promote heart health, reduce the risk of cancer, protect your bones, and regulate your digestive system. They also help to deliver oxygen to the hair follicles, keeping your hair safe and healthy, so next time you’re making a smoothie or a salad, why not throw in some extra spinach, or steam up some bok choy as a side.

Nuts and seeds

A great source of protein, biotin, fibre, zinc and omega-3 fatty acids, nuts and seeds really support your scalp health, and some studies have even suggested that they might help to stimulate hair growth and prevent hair loss too [8]. Brazil nuts, almonds, cashews and peanuts are all great for snacking, as are sunflower seeds and pepitas, just as chia seeds make for a great breakfast addition, but plenty can be added to smoothies, curries or salad dressings as nut butters or tahini too, making them a versatile addition to your diet.

Berries

Full of antioxidants that protect your cells from the damage of free radicals, berries are for more than just dessert. They’re foods rich in vitamin C, which is essential to your body’s ability to absorb iron, one of the defining minerals when it comes to hair health, as well as other nutrient absorption, so adding some strawberries and blueberries to your oats or yoghurt in the morning can be a great way to guarantee a good hair day.

Avocados

A breakfast staple for many, the humble avocado is so full of vitamin E that a single one contains around 28% of your daily dose. Given just how essential vitamin E is to hair health, it should come as no surprise that a link has been found between avocados and hair health, particularly in countering the effects of alopecia [9]! So, keep smashing that avocado onto your morning toast, or adding it to sandwiches or salads to give your hair health another boost.

Sweet potatoes

As a major source of vitamin A, sweet potato not only supports vision, bone development and immune function, but it also supports sebum production, the natural oil that helps to keep your hair both strong and moisturised. It’s also been found to support the growth and repair of hair cells, so roasting it up with Sunday lunch, or adding it to a stew, is a great way to round out your meals.

Beans and lentils

Beans and legumes are one of those types of foods we could all probably stand to eat a little more of, so let your hair health be the reason you add more of these diverse and nutrient-dense foods to your diet. Full of folate, iron, fibre, magnesium, protein and B vitamins, beans and pulses like chickpeas, lentils and peas are vital in helping your hair grow, but they’ll also help to lower your cholesterol, blood sugar, prevent constipation, protect against colon cancer and support weight management [10].

Greek yoghurt

Whether you add it to smoothies or dips, have it sweetened with fruit and muesli for breakfast or loaded with cucumber to make a tzatziki, Greek yoghurt is a protein-rich food chock-full of probiotics that can support your health from head to toe. As yoghurt is a fermented food too, it's great for gut health, making it a really beneficial one to add to your daily routine.

Wholegrains

Wholegrains are a vital part of a healthy diet, and it’s why it’s shocking so few of us get enough of them (in fact, only 7.7% of adults in the US eat the daily recommended amount [11]). Whole grains are loaded with zinc, iron and B vitamins, as well as antioxidants and fibre that help your body to function. They also have enormous preventative properties, reducing the risk of diseases such as coronary heart disease, diabetes, and diverticular disease, and, as you’ve probably guessed, hair loss. Swapping out your white bread for a wholegrain bread, and your white rice for brown rice can be an effective way to ensure you’re getting the recommended amount of wholegrains in your diet, so for all sandwich suggestions above, start here.

Nutritional deficiencies linked to hair loss

While it’s certainly not the only cause of hair loss, nutritional deficiencies can have a significant impact on your hair health and contribute to excessive hair shedding, as well as conditions such as androgenetic alopecia, telogen effluvium and alopecia areata [1]. In particular, iron deficiency and zinc deficiency have both been linked to hair loss.

As a result, looking at your diet and starting to meal plan with a mind for nutrient-dense foods can potentially help you to reduce the risk of hair loss and promote not just healthy hair growth, but a healthier overall you [1].

Foods to limit if you're worried about hair thinning

No single food triggers hair loss, but studies have found that high-glycaemic index foods such as fizzy drinks, highly processed snacks, white bread and cereals with a high sugar content might elevate androgen levels and promote insulin resistance, which has been found to cause androgenetic alopecia.

On top of that, having too many of some of the vitamins and minerals above, particularly vitamin A, vitamin E, and a mineral called selenium, have been linked to hair loss too. Ensuring that you are having a healthy amount of these vitamins as a result is essential, and if you have any concerns, you should speak to your doctor or healthcare provider [12].  

How long does it take for diet changes to improve hair growth?

Like with any lifestyle change, there are many factors that can impact how quickly your body responds, from genetics to age to environmental constraints. As a result, there's no strict timeline for when a change in diet might improve hair growth, but generally speaking, most people start to notice improvements in 1-3 months, with longer-term changes such as new hair growth and thicker hair density in 6-12 months.

When to see your GP about hair loss

If you have any concerns about hair loss, you should speak to your doctor.

For women in the Juniper Programme, we offer a Hair Renewal Treatment that can help promote healthy regrowth and reduce thinning. Our treatment options are designed to target weight- and hormone-driven hair loss.

Your clinician will personalise the best treatment for you based on your health history and what’s causing your hair loss.

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