GaryEnchantingPhoto / Getty Images
A nutrient-rich diet may help your hair grow.
But its only one piece of the puzzle.
Specific vitamins and nutrients can help boost the hair growth cycle and support optimum growth.
GaryEnchantingPhoto / Getty Images
Fatty Fish
Fatty fish include salmon, herring, and mackerel.
Omega-3s are thought to have anti-inflammatory properties and protect hair follicles from damage.
One study found that women who took a supplement containing omega-3s reduced hair loss and increased hair density.
Eggs
Eggs contain several nutrients that can contribute to healthy hair.
Sweet Potatoes
Sweet potatoescontainbeta-carotene,which your body converts to vitamin A.
Too much zinc can be toxic.
Meat
Meat has a lot of protein andiron, which are involved in the hair growth cycle.
They also contain folate, which may support hair growth.
Research shows that eating a nutrient-rich diet can promote active hair growth.
The nutrients support hair follicles' high metabolic rate and cell division.
The reverse is also true.
A diet that is deficient in specific nutrients can lead to hair loss.
While researchers say nutrients may directly restore hair growth, the exact doses aren’t known.
More research is needed to determine the role of diet in hair loss management.
Prime examples include eggs, fatty fish, and leafy greens.
A deficiency may impact normal function and contribute to hair loss.
Other Ways to Help Hair Growth
There are other ways to support hair growth besides nutrition.
Rogaine (minoxidil) and Propecia (finasteride) may be options.Hair transplant surgerycan also treat baldness.
Several creams,supplements, and other remedies are sold online and in stores to help promote hair growth.
However, many of these products lack scientific evidence, and more research is needed.
Summary
Hair growth is a complex process that hinges on several different factors.
Proper nutrition is one way to help support hair growth.
Key nutrients, like omega-3 fatty acids, biotin, and other vitamins, are essential for growing hair.
Most experts agree that a well-balanced diet is best.
While its helpful to incorporate beneficial foods, try not to focus solely on a limited number of foods.
Talking to your healthcare provider before changing your diet is a good idea.
2018;9(1):51-70. doi:10.1007/s13555-018-0278-6
Seafood Health Facts.Seafood nutrition overview.
2017;7(1):1-10. doi:10.5826/dpc.0701a01
U.S. Department of Agriculture.Egg, whole, raw, fresh.
2020;6(2):88-96. doi:10.1159/000504786
U.S. Department of Agriculture.Nuts, almonds, whole, raw.
2019;18(2):647-651. doi:10.1111/jocd.12800
Oregon State University.Vitamin c and skin health.
U.S. Department of Agriculture.Strawberries, raw.
U.S. Department of Agriculture.Avocado, Hass, peeled, raw.
(2016) 146:858S85S.
doi:10.3945/jn.115.220079
U.S. Department of Agriculture.Mollusks, oyster, Pacific, raw.
American Red Cross.Iron-rich foods.
National Institutes of Health Office of Dietary Supplements.Iron: fact sheet for health professionals.
Centers for Disease Control and Prevention.Folic acid.
DiBaise M, Tarleton SM.Hair, nails, and skin: Differentiating cutaneous manifestations of micronutrient deficiency.Nutr Clin Pract.
2019;34(4):490-503. doi:10.1002/ncp.10321
U.S. Department of Agriculture.Peppers, red, bell, raw.
2016;91(3):331-335. doi:10.1590/abd1806-4841.20163986
U.S. Department of Agriculture.Yogurt, low fat milk, plain.
Rajput RJ.Influence of nutrition, food supplements and lifestyle in hair disorders.Indian Dermatol Online J.
2022;13(6):721-724. doi: 10.4103/idoj.idoj_175_22.
International Society of Hair Restoration Surgery.Finasteride.
NYU Langone Health.Medication for hair loss.
2018;24(5):8-10.
