Foods for Hair Growth

From the hair growth cycle to the strength of your average hair shaft, essential nutrients play a key role in hair health — which is why being familiar with the right foods for hair growth is important.

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, thickness, and overall hair health and what else you can do to promote regrowth after hair loss.

Wondering what to eat for hair growth? We’ve got you covered. The 12 best foods for hair growth include:

• Eggs

• Fatty fish like salmon and mackerel

• Avocados

• Leafy greens like spinach

• Meat, such as beef and chicken

• Almonds and other nuts

• Soy products and beans

• Seeds like pumpkin and sunflower

• Oysters

• Berries, such as blackberries and strawberries

• Sweet potatoes

• Organ meats

• Lentils

Get details about each food and how it might boost hair growth below.

1. Eggs

Eggs are among the top foods to prevent hair loss. They contain amino acids, protein, vitamin D3, vitamin B5, vitamin B12, and selenium, all of which can help prevent breakage and promote better hair health.

Don’t skip the yolks, either — they contain biotin (vitamin B7), one of the essential vitamins for hair growth.

2. Salmon, Mackerel, and Other Fatty Fish

Seafood is an excellent source of protein, vitamin D, and omega-3 fatty acids. Dietary guidelines from the National Center for Complementary and Integrative Health (NCCIH) recommend adults get eight 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, omega-6, and antioxidant supplement saw improvements in hair density over the course of six weeks.

3. Avocados

Avocados are nutritionally dense superfoods. They’re loaded with potassium, magnesium, vitamin A, vitamin C, vitamin E, folate, vitamin B6, niacin, choline, lutein, zeaxanthin, and high-monounsaturated fatty acids.

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 a well-known cause of hair loss.

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

5. Beef, Chicken, and Other Meat Sources

Not just vital for muscle gain, protein for hair growth is essential. When your diet doesn’t give you 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 a diet for avoiding iron deficiency-related hair loss.

6. Almonds and Other Nuts

Almonds and other nuts are foods that promote hair growth. They’re rich in hair-loving nutrients, 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 delivers roughly five percent of your recommended daily intake.

Almonds 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 prime 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 the immune system, cellular growth, and vital bodily processes, such as wound healing.

Soy-based foods are especially high in protein, amino acids, prebiotics, iron, and healthy fats, making them a good 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 eating beans two to four times a day.

8. Sunflower Seeds, Pumpkin Seeds, and Other Seeds

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

Many seeds contain food vitamins for hair growth. For instance, an ounce of sunflower seeds gives you 76 percent of the recommended daily amount of vitamin E.

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

9. Oysters

This aphrodisiac from the sea is high in zinc. In fact, it contains more of the mineral 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 a control group. So loading up on oysters certainly can’t hurt if you’re aiming for 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 how your body makes 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 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.

From blueberries to raspberries to blackberries, most berries contain high amounts of vitamin C. But strawberries are especially high in the stuff, packing 54 percent of the daily value in just a half-cup serving.

11. Sweet Potatoes 

These tubers are full of beta-carotene, a critical antioxidant (and what gives the flesh its vibrant orange hue). Known as a provitamin (a precursor to a vitamin), beta-carotene is a carotenoid that’s converted into vitamin A by the body.

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

12. Organ Meats

Organ meats (like beef liver or pâté) are chock full of nutrients like zinc, selenium, and iron — all important for hair health.

Just note that organ meats can also be high in vitamin A. As mentioned, vitamin A is good for hair, but it’s also a fat-soluble vitamin, meaning you don’t want to overdo it because it doesn’t flush out of the body the way water-soluble vitamins do.

13. Lentils

Lentils are packed with protein, offering more of the macronutrient than many other plant-based foods. They also contain amino acids like leucine, isoleucine, lysine, and valine.

Keratin, like all proteins, is made up of amino acids. So lentils can help build up the proteins essential for hair health.

When figuring out what foods to eat to help your hair grow, you’ll also want to consider potential nutrient deficiencies and other things you’re consuming that could affect your hairline.

Nutrient Deficiencies That May Contribute to Hair Loss

Regardless of what you’re eating, if you’re not eating enough food overall or are deficient in certain nutrients, it’s possible to see hair loss.

Though it’s rare in the U.S., a deficiency in these vitamins and minerals may lead to hair loss:

• Vitamin A

• B vitamins (including B7, biotin)

• Vitamin C

• Vitamin D

• Vitamin E

• Iron

• Selenium

• Zinc

You can learn more in our guide to vitamin deficiencies that can cause hair loss.

What Foods to Avoid for Hair Health

Don’t panic — it’s not like you’re going to eat something and immediately start noticing hair loss. But just as some foods are good for hair health, other foods are not. We’ll explain below.

Sugar-Sweetened Beverages

Regularly consuming soda, energy drinks, or other sweetened beverages could potentially cause hair loss. A recent study explored the link between sugar-sweetened beverage consumption and male pattern hair loss in young men. 

The study looked at roughly 2,000 Chinese men aged 18 to 45. It found that a higher intake of sugary drinks was associated with an increased risk of male pattern baldness.

Alcohol

A few drinks at a birthday party or on a night out isn’t going to wreck your hair, but regular consumption of alcohol isn’t great for hair. One study on twin males found that having four or more drinks a week was associated with increased temporal hair loss (at the front of the scalp), but more research is needed there.

Alcohol is dehydrating, too (as you know if you’ve ever woken up parched at 3 a.m.), and that can lead to dry or brittle hair.

You can learn more in our guide to alcohol and hair loss.

A High-Fat Diet

Many weight loss diets are low on carbs and higher on protein and fat. And while that may benefit your waistline, it may not be the best for your hair.

In a 2021 study, mice that were fed a high-fat diet experienced hair loss, and this was especially prominent among older mice. The researchers theorized that fatty foods can deplete hair follicle stem cells.

Getting your hair to grow is about more than what you eat — especially if you’re experiencing actual hair loss. You’re wise to consider medication, hair products, and other treatments that promote regrowth.

Other Treatments to Promote Hair Growth

You can eat all the salmon, nuts, and berries in the world, but if you’re dealing with genetic hair loss (male pattern baldness), foods for healthy hair will only go so far. 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 (generic Rogaine^®) has tons of science to prove its efficacy for hair regrowth. Though the exact mechanism isn’t fully understood, it’s thought to increase blood circulation near the hair follicles, promoting hair growth. This hair loss treatment is available as a 5% minoxidil foam or a 2% minoxidil liquid solution.

• Finasteride. A once-daily pill, prescription-strength finasteride helps slow down hair loss by targeting a hormone called 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. Some hair care products can help with hair loss, and a good lather can remove the grime and sebum that weigh down strands. If you want more height and body, try a volumizing shampoo and conditioner. Looking to bulk up? A thickening shampoo with saw palmetto might do the trick. This botanical extract has antiandrogenic properties that may help reduce hair loss by partially blocking DHT.

If you think nutrition is playing a part in your hair’s health, speak to an expert. In the meantime, here’s what to keep in mind when snacking and shopping for foods for hair growth:

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

• Remember, it’s okay to get a little help. If you’re unable to meet all your nutritional needs through diet alone, connect with a registered dietitian nutritionist or a healthcare provider about supplements. They can help you figure out what you need and how much. If it’s determined that you have a biotin deficiency, our biotin gummies contain B vitamins and other essential nutrients for hair growth.

• It’s also okay to get a lot of help. If a balanced diet of leafy vegetables just isn’t cutting it as a remedy for thinning hair, 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 routine in place with an online consultation today.