These Foods Could Help Strengthen Your Hair

by Nate Widom

Unsatisfied with your hair? Sure, genetics and some health conditions significantly influence appearance, but the importance of good nutrition cannot be overlooked. I talked with Registered Dietitian Ashley Boyer, who offered valuable nutritional tips for healthy hair.

Hair loss can stem from various factors, including age, genetics, environmental factors, and certain medications. However, nutrition also plays a role, which we’ll discuss today. Bear in mind that good nutrition and active lifestyles won’t necessarily improve hair loss if other factors are at play. Without further ado, below are foods that promote hair growth:^1,2,3

Protein

Examples: chicken, steak, tofu, eggs, dairy, legumes

“Protein is the building blocks of everything, all of our cells, including hair,” Ashley says. Hair is made of protein, so lacking it in the diet will contribute to hair loss or slower growth.”

Proteins consist of molecules called amino acids. There are many types, but only nine are essential. Getting the essential nine amino acids results in a complete protein that facilitates muscle, skin, hair, and nail repair. Thankfully, commonly recommended protein sources are complete anyway.

Omega 3’s and 6’s

Examples: salmon, tuna, mackerel, nuts, flaxseed

Fatty acids, particularly omega 3’s and 6’s, have “been shown to really help significantly in reducing dryness, scaling, and helping with hair loss,” Ashley says. “Fat helps reduce inflammation, not only in our hair, not only in our skin, but our nails too.”

Vitamin A

Examples: orange vegetables, leafy green vegetables, squash, apricots

Vitamin A maintains healthy follicles and creates thicker and longer hair. However, too much of it may actually cause hair loss. One medium carrot will provide roughly 500 mcg of vitamin A, about 55% of the daily recommended value for men and 70% for women.⁴

Vitamin C

Examples: berries, sweet potatoes, oranges, papayas, broccoli, kiwi

Vitamin C pairs well with collagen, a type of protein, and aids the growth of fingernails, hair, and teeth. It furthermore protects the follicles from free radicals and UV damage.

Vitamin E

Examples: avocados, nuts, seeds, seafood

Vitamin E protects against free radicals, supports cell membranes, and protects the skin and scalp.

B Vitamins

Examples: salmon, tuna, mackerel, nuts, flaxseed, eggs, meat, dairy

Different B vitamins benefit your hair and body in different ways, so it’s essential to consume a variety in your diet:
B3 (Niacin) improves blood flow, increasing the transfer of nutrients to your hair follicles.
B5 (Pantothenic Acid) will increase hair’s strength and shine while preventing loss and graying.
B6 (Pyridoxine) improves the metabolism of amino acids, which helps grow your hair.
B9 (Folic Acid) improves hair growth.
B12 (Cobalamin) improves the health of your scalp.

Iron

Examples: salmon, tuna, mackerel, nuts, flaxseed, leafy greens

Iron is a key component of hair; current research links deficiencies to hair loss. It also carries oxygen throughout the body, aiding growth and improving metabolism. An iron deficiency also may result in anemia, which can cause or worsen hair loss.

Vitamin C helps absorb iron.

Selenium

Examples: Brazil nuts and fish

Selenium protects hair follicles and supports hair growth.

Zinc

Examples: legumes, flax seed, meat, eggs, oysters, crabs, lobster

Zinc improves hair growth and hair structure, and deficiencies are linked to hair loss.

Iodine

Examples: dairy, eggs, seafood⁵

Iodine deficiency may lead to thyroid disease, which can cause hair loss.

Copper

Examples: liver, seeds, nuts, oysters, spirulina, leafy greens⁶

Not only does copper help with blood flow and prevent hair loss, but research shows it may also help produce new hair follicles.

Biotin
Examples: legumes, whole grains, liver, egg yolks, and yeast
While common in many hair supplements, biotin may not be needed for most people and may even have adverse effects. This nutrient helps produce keratin, a hair protein. Biotin deficiencies are uncommon if you have a balanced diet, and many supplements contain well over the recommended daily amount. Excessive amounts can interfere with lab results!

Supplement

Getting your nutrients through food is ideal, but Ashley notes that if your diet is lacking in any of these nutrients, “you might need to supplement.” Supplements may fill in the gaps for nutrients you aren’t getting enough of through food alone. On the other hand, Ashley cautions that, “hair loss can occur from excessive supplementation. Certain vitamins and minerals like selenium and vitamin A have been linked to excess hair loss.”

New Diets and Rapid Weight Loss

If you experience rapid weight loss, you may be at risk of telogen effluvium, a type of temporary hair loss that typically occurs following significant bodily stress.7 “Fad diets can control the hair growth cycle and increase shedding of the hair within 6-12 weeks,” Ashley explains.¹But limiting your intake can impact your hair health regardless of whether you’re shedding pounds. Fewer calories mean much fewer nutrients overall – when the body does not consume enough of what it needs, it begins to “ration” nutrients, using them to maintain vital processes at the expense of hair and nail growth among other non-essential functions.

Vegans are particularly known to suffer diet-related hair loss. “We get so much of our amino acids from meat,” Ashley explains. If you’re going to go vegan, she recommends speaking to a dietitian for assistance and to determine if you need any supplements.

The Most Important Tip: Follow Proper Nutrition

Overall, obtaining all these nutrients relates to one big takeaway that Ashley always preaches—“Make sure you’re consuming a well-balanced diet.” Doing so will provide you with all these essential nutrients for your hair, skin, nails, and beyond. While a well-rounded diet can do wonders for the shine and strength of your hair, addressing the root cause is key. If you’re experiencing hair loss and you’re unsure why, speak with your doctor or dermatologist to rule out causes outside of diet.

Ashley particularly recommends the Mediterranean Diet for its high amount of nutrient-dense foods, especially in omega 3’s.

This article has been reviewed by Ashley Boyer, RD, LDN. Ashley is a Registered Dietitian with the Academy of Nutrition and Dietetics, a national professional organization, and is licensed in nutrition with the State of Delaware