11 Best Foods for Hair Growth

Hair growth can certainly benefit from certain products and treatments, but you can also fuel your follicles with the right foods for hair growth and thickness.

From the hair growth cycle itself to the strength of your average hair shaft, essential nutrients play a key role in the hair’s overall health. For instance, in some cases, brittle hair and hair thinning can be a result of nutritional deficiency.

Read on to learn the best foods to eat for hair growth and what else you can do to promote hair growth.

A multitude of foods promote healthy hair. Keep reading to learn why these particular foods play a role in healthy hair growth.

1. Eggs

Eggs contain amino acids, protein, vitamin D3, vitamin B5, vitamin B12, and selenium, all of which can help promote better hair health. Don’t skip the yolks, either — they contain biotin (one of the essential vitamins for hair growth).

2. Salmon, Mackerel, and Other Fatty Fish

Seafood can be a great source of protein, vitamin D, and omega-3 fatty acids. Dietary guidelines from the National Center for Complementary and Integrative Health recommend adults get 8 or more ounces of various forms of seafood (fish or shellfish) per week.

While omega-3 content can range depending on the type of fish, cold-water fatty fish tend to contain higher amounts of these healthy fats. This includes salmon, tuna, mackerel, sardines, and herring.

Though few studies are available, some research has found that omega-3 fatty acids may help stimulate hair growth and act against hair loss. One study published in the Journal of Cosmetic Dermatology found that women who used an omega-3, an omega-6, and an antioxidant supplement saw improvements in hair density over the course of six months.

3. Avocados

Loaded with potassium, magnesium, vitamin A, vitamin C, vitamin E, folate, vitamin B6, niacin, choline, lutein, zeaxanthin, and high-monounsaturated fatty acids, avocados are nutritionally dense superfoods.

In one study, 38 participants were given 100 milligrams of mixed tocotrienols (of the vitamin E family), and their hair count increased significantly compared to the control group.

4. Spinach and Other Leafy Greens

This leafy green vegetable is another nutrient-rich food. Spinach contains vitamin C, iron, and folate. Iron deficiency is the most common nutritional deficiency in the world and is also a well-known cause of hair loss.

While there’s been some conflicting research, a few studies have demonstrated lower levels of serum ferritin among those with hair loss disorders like telogen effluvium as well as male pattern hair loss, also known as androgenetic alopecia.

5. Beef, Lamb, and Other Meat Sources

Not just vital for muscle gain, protein for hair growth is essential as well. When your diet doesn’t contain a sufficient amount of protein, it can lead to shedding, thinning, and noticeable hair loss.

Your hair is primarily made up of a protein called keratin, so protein is necessary for your best hair health. Like spinach, red meat is rich in iron, making it an important part of your diet for avoiding iron deficiency-related hair loss.

6. Almonds and Other Nuts

Almonds and other nuts are rich in nutrients that may promote hair growth, including omega-3 and omega-6 fatty acids as well as biotin, which is one of the building blocks of healthy hair). A quarter-cup serving of almonds contains 1.5 micrograms of biotin — or approximately 5 percent of your recommended daily intake.

Almonds also are also rich in vitamin E, an antioxidant that may have specific benefits for preventing hair loss and promoting hair growth while fighting off free radicals.

Note that research is limited here. Nonetheless, almonds and other nuts are also great sources of healthy fats and protein, both of which are important for optimal hair health.

7. Beans and Soybeans

Hair can be influenced by the presence of estrogen, so certain foods like beans and soybeans may be helpful to load up on. Beans are rich in zinc, an essential trace element that fuels your immune system, cellular growth, and important bodily processes, such as wound healing.

Soy-based foods are especially high in protein, amino acids, prebiotics, iron, and healthy fats, making them a great addition to a well-rounded diet.

While there isn’t a recommended daily amount set by the FDA (U.S. Food and Drug Administration), some studies show benefits with the consumption of beans two to four times a day.

8. Sunflower Seeds, Pumpkin Seeds, and Other Seeds

Seeds can be a great source of protein (think pumpkin, sesame, or sunflower seeds) and also a great source of fat (flax seed, for example). They’re also a good source of niacin, which is crucial for hair health.

Many seeds contain vitamins that may help with hair growth. For instance, an ounce of sunflower seeds contains 76 percent of the recommended daily amount of vitamin E, making them one of the best natural sources of this essential antioxidant. 

Consider seeds as another go-to snack or salad topping alongside nuts.

9. Oysters

This aphrodisiac from the sea is high in zinc — so much so that it contains more zinc per serving than other food.

In a large study, participants diagnosed with male pattern hair loss, female pattern hair loss, or telogen effluvium demonstrated lower zinc levels compared to the control group. Sure sounds like it may be time to load up on those oysters to help support hair growth.

10. Blackberries, Strawberries, and Other Berries

Berries are rich in vitamin C, a superstar antioxidant that can help fend off oxidative stress — and oxidative stress has been linked to hair loss.

Vitamin C also plays a major role in the process of synthesizing collagen for your skin, nails, and hair. While we don’t yet know if collagen improves hair health, there are theories it might help prevent hair thinning and slow down the graying process. To top it all off, vitamin C helps with the absorption of iron.

Consider adding some strawberries and citrus fruits to your spinach salad or go for a morning spinach, berry, and chia seed smoothie. This powerhouse blend can help fend off issues like iron deficiency anemia (strawberries are a great source to maintain your iron levels).

Most berries contain large amounts of vitamin C, including strawberries, blueberries, raspberries, and blackberries. Strawberries are especially high in it, packing 54 percent of the daily value in just a half-cup serving.

11. Sweet Potatoes 

These tubers contain large amounts of beta-carotene, an important antioxidant and what gives the flesh of sweet potatoes its vibrant orange color. Known as a provitamin, beta-carotene is a carotenoid that’s converted into vitamin A by your body. 

Beta-carotene is a key source of vitamin A. In fact, a whole baked sweet potato (with the skin on) gives you 156 percent of the recommended daily value. And some evidence indicates that vitamin A may activate hair follicle stem cells.

You can eat all the salmon and nuts and berries in the world, but if you’re dealing with hormonal hair loss (like male pattern baldness), hair loss treatments are the best way to regrow your hair in addition to a healthy diet.

Here are a few hair loss treatments you may consider:

• Minoxidil: A go-to for dermatologists, minoxidil has tons of science to prove its efficacy for hair regrowth. It’s commonly sold under the brand name Rogaine®. Though the exact mechanism for growth is not fully understood, it’s believed to increase microcirculation near the hair follicles, which in turn promotes hair growth. This hair loss treatment is available as a 5% minoxidil foam or a 2% strength minoxidil solution.

• Finasteride: A once-daily pill, prescription-strength finasteride helps slow down hair loss by targeting dihydrotestosterone (DHT), the main culprit of male pattern baldness.

• Topical finasteride & minoxidil spray: Think of this quick-drying spray as a super-charged hair growth treatment. It combines topical finasteride with minoxidil for a one-two punch to boost hair growth.

• Hair growth shampoos and conditioners: Not only can some hair products help with hair loss, but a good lather can also help remove the grime and sebum that weigh down strands. If you’re craving some body, try a volumizing shampoo and conditioner. Looking to bulk? A thickening shampoo with saw palmetto might do the trick. This botanical extract has antiandrogenic properties that may help reduce hair loss. 

While the foods we mentioned above have health benefits — including growing a healthy hairline — they're not all you need for a healthy body, or a healthy head of hair. 

Whole grains, lentils and other legumes and greek yogurt and other dairy products may also support your hair health goals with folic acid and protein, particularly for those consuming vegetarian or plant-based diets. Water, obviously, is also essential for your health.

If you’re concerned that nutrition is playing a part in your hair’s health, speak to an expert. In the meantime, keep in mind the following when snacking and shopping:

• Aim for whole foods. When in doubt, choose veggies and fruits over items that come in a package. No food shaming — everything in moderation is the motto we believe (truly — there’s a little room for Oreos® in any diet). But getting an adequate amount of vitamins and minerals will allow you to feel your best while helping you get your hair health to its best state possible.

• It’s okay to get a little help. If you’re not able to meet all your nutritional needs through diet alone, speak with a registered dietitian or a healthcare provider about supplementing. They can help you determine what exactly you need and how much.

• It’s also okay to get a lot of help. If a balanced diet of leafy vegetables just isn’t cutting it, it may be time to consider a hair loss treatment like minoxidil or finasteride.

Want to do more research? Check out these science-backed tips for hair growth.

If you’re ready to get started on the journey to healthier hair, get a healthcare provider-recommended hair regimen in place with an online consultation today.