Across the world, haircare rituals look different. A bowl of coconut chunks in India, collagen-rich bone broth in China or rosemary brews passed down through Mediterranean kitchens. But one thing is universal: the link between what we eat and how our hair grows. The most effective foods for hair growth aren’t fads or quick fixes; they’re the everyday staples that nourish follicles from within, feeding the hair before a serum or mask touches it.
Think of these foods as the building blocks of healthy hair, delivering nutrients such as protein, iron, zinc, selenium and vitamin C that help support stronger, healthier strands. Since hair is made primarily of a tough protein called keratin, getting enough protein is essential for maintaining stronger, healthier strands. When the body does not get enough protein, hair follicles can shift into a resting phase, which may lead to increased shedding. Vitamin C supports collagen production and helps maintain the strength of each strand, while zinc supports tissue growth and repair. Iron, meanwhile helps transport oxygen rich blood to the hair roots for stronger hair fibres.
A nutrient-rich diet, then, is an important part of keeping hair strong from the inside out.
Can food affect hair growth?
Yes, but there’s a caveat, says Rhian Stephenson, nutritionist and founder of Artah. “You can fix nutrient-driven hair loss (that which comes about as a result of nutrient deficiencies), with diet and supplementation, but in most cases, a holistic approach is best.”
What are the factors that affect hair growth?
If you’re experiencing hair loss or hair shedding, focusing on the right nutrition will likely only be one part of the puzzle. “From a functional medicine perspective, hair loss can also be driven by stress, hormonal imbalances (thyroid, insulin and sex hormones), autoimmunity and chronic inflammation,” Dr Vijay Murthy, an Ayurvedic and functional medicine doctor, explains. This means that if the root cause of your hair loss lies outside of a nutrient deficiency or dietary imbalance, you’re unlikely to move the needle that much by only focusing on your food.
Rose Ferguson, nutritionist and model, tells Vogue that she often sees hair loss slow down when things like under-eating or insufficient protein intake are corrected. “Hair is built from protein, and it’s metabolically expensive, so ensuring you’re eating enough protein throughout the day – and getting it from different sources – is crucial,” she says. A double win, as well as being good news for your hair, eating adequate protein is also one of the quickest ways to also help preserve your muscular tissue and support nervous system function.
“Sorting out low iron, zinc, B12, folate, vitamin D, iodine, and essential fatty acids often makes a visible difference as well,” she tells me. Though, like Dr Murthy, she’s quick to add that genes, hormones, perimenopause, PCOS, postnatal shifts and thyroid issues, medication, illness and stress can all change the hair growth cycle, too.
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 yoghurt.
“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.
