Now for the good news. If your hair loss is down to certain nutrient deficiencies, adopting a healthy diet for your hair can help. Here we have listed the best foods for hair growth, as selected by the experts.
Best foods for hair growth
Eggs
Eggs are a complete protein source for keratin, the protein that makes up the hair, Ferguson explains. “Plus, there’s biotin and choline in the yolk,” she adds, both of which support the healthy production of keratin and optimal hair follicle formation. Other biotin foods include organ meats, certain vegetables, like sweet potatoes and spinach, and seeds and legumes.
Oily fish
“Salmon, sardines, and mackerel contain omega-3 fatty acids that help keep the scalp environment calm. They also contain a helpful dose of vitamin D and iodine,” says Ferguson.
Seeds
“Pumpkin seeds are my go-to for zinc, which your follicles need to keep hair in the growth phase,” Stephenson explains. A simple way to eat more seeds is to pop them in a blender or food processor until they become a grainy powder, which can be sprinkled on top of salads or stirred into yogurt.
“Seeds, especially pumpkin seeds, flax and almonds, provide zinc, selenium, and omega-3 fatty acids, which are essential for scalp circulation and reducing inflammation around hair follicles,” Dr Murthy adds.
Berries
Another vegan hair growth food, berries are stuffed full of antioxidants, which can help protect hair follicles and boost collagen.
Iron-rich foods
“Red meat, liver (sparingly), shellfish, lentils, and spinach paired with a source of vitamin C to help with absorption can help with healthy hair growth,” Alex Manos, functional medicine practitioner at The HVN, says. “Because of the role iron plays in hair follicle proliferation, low iron stores are often one of the areas we investigate when we see diffuse (evenly across the head) hair loss.”
While the evidence is mixed, Manos says that iron deficiency is a recognised and reversible factor with hair loss in certain people, but especially women. If in doubt, an iron or ferritin blood test will confirm iron deficiency or anaemia.
Stuck for iron-rich recipes? Think warming stews made with beef, lamb, or chicken livers, or, for a vegetarian option, one that contains lentils, spinach, and sweet potato.
Brazil nuts
In moderation, Brazil nuts can be a hugely helpful source of selenium, a trace mineral that helps with immunity, cell damage, thyroid health and hair growth. However, you only need to consume a small amount – one to two Brazil nuts – to reap the benefits.
Leafy greens
In his clinic, Murthy blends functional medicine with Ayurvedic practices and likes to pair protein-rich foods with dark, leafy vegetables like Moringa and curry leaves for their iron and chlorophyll. “This helps support both haemoglobin, a protein found in red blood cells, as well as prana – vital life force.” Stephenson also points out that leafy greens “feed your follicles with iron, folate, and vitamin A, all of which are important for hair growth.”
Bone broth or collagen powder
As beneficial as it is trendy, bone broth can help support the connective tissue around the hair follicle, as well as that in your skin. “Bone broth or collagen powder can top up glycine and proline,” Ferguson explains, noting that these two amino acids are important for collagen production.
Legumes
Stephenson recommends incorporating legumes like lentils, beans, peas, and chickpeas into your diet, due to their protein, iron, and lysine, all of which help to support and fortify hair.
Fermented foods
“A spoonful of fermented foods, such as sauerkraut, kimchi, or live yogurt helps with gut health and nutrient absorption,” Ferguson explains. A high-quality probiotic can also help with diversifying the bacteria in your gut, helping a healthy microbiome to flourish.
Healthy fats
Murthy likes healthy fat sources like ghee, avocado, and cold-pressed sesame oil to nourish the bodily systems Ayurveda links to hair health—bone tissue and marrow or nervous tissue. For similar reasons, Ferguson says she’s generous with her intake of extra virgin olive oil and nuts. “They’re supportive fats that carry fat-soluble nutrients,” she explains.
Are there any foods to avoid?
There are five to steer clear of, according to Stephenson.
- “Ultra-processed foods spike inflammation and disrupt hormones, as well as being low in micronutrients,” she says.
- Alcohol can deplete many of the micronutrients, like zinc and B vitamins, that hair follicles rely on.
- Excess mercury can impact keratin and trigger shedding.
- Crash diets that induce micronutrient depletion and stress can also impact hair health.
“Fiber-deficient diets can also fuel inflammation and impair nutrient absorption,” she continues. “What’s most important is an overall healthy dietary pattern of whole foods, lots of fibre, adequate protein, and healthy fats.”
Are supplements necessary if I eat these foods?
It will depend on the reason for your hair loss. If the cause of your hair loss is based on a nutrient deficiency, then supplementation may not be necessary after you’ve course-corrected your nutrition.
As for supplements, Manos notes to proceed with caution. “High-dose vitamin A or selenium supplements can cause hair loss in excess,” he explains. “Foods that are rich in both of these, like beta-carotene-rich carrots or leafy greens, are better than large doses of preformed vitamin A.”
