Experts say there’s no single best food for hair growth, but these 8 may help

You probably grew up hearing that you should drink milk to support strong bones. But chances are you weren’t given similar messaging about eating more salmon for healthier hair. As a dietitian, I’ve noticed that topics like brain, heart and bone health tend to center on diet and food, while the conversation around hair health is almost always limited to supplements. Yet despite what countless beauty supplements would have you believe, nutrition plays an important role in supporting stronger, healthier hair.

“Hair follicles are among the most metabolically active structures in the body, so they need adequate nutrition to support normal growth,” says Dr. Hope Mitchell, a board-certified dermatologist and founder and CEO of Mitchell Dermatology in Perrysburg, Ohio. “When the body doesn’t get enough calories, protein, iron or other essential nutrients, hair growth can be disrupted, leading to increased shedding, thinning or brittle strands,” she explains.

To better understand the role diet plays in hair health and growth, I consulted Mitchell and fellow dietitian Marley Braun, who specializes in dermatology nutrition. Here’s what they want you to know.

How diet affects hair health

The truth is, there’s no one magic food that will turn your dull, shedding hair into shiny, luscious locks. Not only is some of it genetic, but as with most things in nutrition, it’s your overall diet that matters most. “I encourage patients to focus on a balanced, ‘multiple food groups’ diet rather than looking for a single superfood for hair growth,” says Mitchell.

Braun agrees. “My advice is to focus on a colorful, nutrient-dense diet with adequate protein and calories rather than following a specific diet solely for hair growth,” she says.

That said, certain nutrients are particularly important for hair health:

• Protein: “Hair is primarily made of a protein called keratin, and inadequate protein intake can disrupt the hair growth cycle,” explains Mitchell.

• Iron: This mineral helps make hemoglobin, a protein that carries oxygen to the cells that stimulate hair growth. Iron deficiency, including iron deficiency anemia, may impair hair growth and lead to hair loss.

• B vitamins: B vitamins, especially B12 and folate, also play an important role in hair health, says Braun. Vegetarians and vegans in particular “may also need to pay particular attention to nutrients such as iron, B12 and zinc,” she adds.

8 best foods for hair growth

So, you want healthier hair? The best way to get there is to eat enough calories and meet your micro- and macronutrient needs. “The goal is consistency and adequate nourishment,” says Mitchell. “I also advise patients to avoid crash diets and overly restrictive eating plans, because rapid weight loss and inadequate calorie or protein intake can trigger excessive shedding.”

With that in mind, here are some of the best foods that contain nutrients essential for hair growth.

1. Shellfish and fatty fish

Benefits for hair health: Shellfish, like oysters and clams, are among the best food sources of zinc and iron. Meanwhile, fatty fish, like salmon and sardines, are good sources of protein and rich in omega-3s.

Pro tip: Canned salmon and sardines are affordable and shelf-stable. Toss them into salads, pasta or grain bowls. And if cooking fish or shellfish feels intimidating, a beginner’s cookbook can help you wade in.

2. Nuts and seeds

Benefits for hair health: Pumpkin seeds and cashews are good sources of zinc, while walnuts, chia seeds and ground flaxseed provide omega-3s.

Pro tip: Look for easy ways to work more nuts and seeds into your day, like swapping in a nut- and seed-based granola or grabbing a nut-based snack bar.

3. Chicken

Benefits for hair health: You don’t need us to tell you that chicken is an excellent source of lean protein, and if you’re a dark meat fan, you’ll also get some iron and zinc.

Pro tip: Wrap your chicken in an almond flour tortilla for a little extra iron and protein. Or make dinnertime easy by simmering chicken in a slow cooker all day with veggies and beans for added iron. Dark meat is especially good for this, since it holds up better to long cooking than breasts, which can dry out.

4. Lean red meat

Benefits for hair health: Lean red meat provides iron in a form that’s easier to absorb than the iron found in plant foods. Examples of lean cuts include top sirloin, tenderloin, flank steak, eye of round and top round. Just keep in mind that even lean red meat contains saturated fat, and the American Institute for Cancer Research recommends limiting red meat intake to no more than three servings per week.

Pro tip: To keep lean meat from drying out, do three things: use a meat thermometer to keep an eye on the temperature, sear it for a short amount of time over high heat and slice against the grain to keep it tender.

5. Eggs

Benefits for hair health: Eggs are like nature’s multivitamin. They’re a convenient source of protein and also provide small amounts of iron, zinc, vitamin D, biotin and several other B vitamins.

Pro tip: Eat the yolk, which is where nearly all of an egg’s vitamin D and iron is found. Hard-boil a batch at the start of the week for easy snacks, or grab a simple set of egg rings to make breakfast sandwiches. You can even make a large batch of DIY breakfast sandwiches and freeze the leftovers to warm up later.

6. Unsweetened Greek yogurt

Benefits for hair health: Greek yogurt has more protein than regular yogurt, making it an easy way to boost your intake at breakfast or snack time.

Pro tip: Buy plain and add your own berries, nuts or seeds to skip the added sugar. Need a breakfast you can eat or sip on the go? Blend plain Greek yogurt with spinach, fruit and flax or chia seeds for a punch of hair-healthy nutrients to start your day.

7. Beans and lentils

Benefits for hair health: These plant-based staples provide protein, iron and zinc.

Pro tip: The iron in plant foods isn’t absorbed as easily as the iron in meat, so pair beans and lentils with vitamin C. “Vitamin C-rich foods, such as citrus, berries and bell peppers, also help your body absorb iron from plant-based foods,” says Braun. When preparing dried beans or lentils, give them a good rinse and pick out any debris before cooking. On a time crunch? Several brands sell pre-seasoned, pre-cooked microwavable packets for easy last-minute meals. Just keep an eye on the sodium content.

8. Dark leafy greens

Benefits for hair health: Spinach, kale and other dark leafy greens provide folate and iron. Keep in mind that it’s the plant form of iron, which isn’t absorbed as readily as the iron in animal foods.

Pro tip: Kale and spinach make a nutritious foundation for a hair-healthy lunch. Top them with chicken and sliced almonds, then finish with a drizzle of lemon vinaigrette.

What about supplements?

If you’re still thinking a supplement sounds easier, there are some important things to keep in mind. As Mitchell notes, there’s little research supporting the benefit of supplements in people without a nutrient deficiency. “We know that inadequate nutrition can contribute to hair loss, but the evidence is much less convincing that specific foods or supplements can make hair grow faster or thicker in someone who is already well-nourished,” she explains.

So if you have a confirmed deficiency, such as iron, a supplement that corrects it may, in fact, help with hair growth. Beyond that, the research is thin. “A few small studies have found potential benefits from certain supplements, including tocotrienols, a form of vitamin E, and some combinations of fatty acids and antioxidants,” says Braun. “However, the evidence is limited, and we can’t confidently say that supplemental nutrients improve hair growth in people who are already well-nourished.”

And if you’re simply looking to bump your intake, you could get the opposite effect. “More isn’t necessarily better,” says Braun. “Excess vitamin A and selenium may contribute to hair loss, and high doses of vitamin E can increase the risk of bleeding.” Her approach: “I prefer to identify and address nutritional gaps rather than automatically recommend a hair supplement.”

What about biotin?

When it comes to biotin for hair growth, you may be surprised to learn that the research is lacking. “One myth I wish people would stop believing is that biotin supplements are the secret to thicker, fuller hair,” says Mitchell. “Biotin deficiency can cause hair loss, but it is rare in otherwise healthy people, and there is little high-quality evidence that taking extra biotin improves hair growth when someone is not deficient.”

Both experts also caution that biotin can interfere with lab tests, including some thyroid and cardiac tests. “Anyone taking biotin should tell their health care provider and follow the laboratory’s guidance on whether and when to pause it before bloodwork,” says Braun.

When it might be something other than diet

“Hair loss can be multifactorial or have many causes beyond nutrition, including genetics, hormonal changes, thyroid disorders, autoimmune conditions, certain medications, scalp inflammation and physical or emotional stress,” says Mitchell.

Diet is only part of the picture. “Sometimes, the issue isn’t just what’s on the plate, but how well the body can put those nutrients to use,” says Braun, who also considers digestive health when assessing potential nutrient gaps. Conditions that affect absorption, such as celiac disease, can interfere with how your body takes in iron and other nutrients. “Someone can eat a nutrient-rich diet and still struggle to maintain adequate nutrient levels,” she explains.

In general, if you’re concerned about increased shedding or other changes to hair health, it’s always best to talk with a doctor. “I recommend seeing a board-certified dermatologist if hair loss is persistent, worsening, or noticeably different from normal shedding,” agrees Mitchell, adding that some symptoms should be addressed sooner rather than later because certain causes can lead to permanent hair loss if not treated early. She says signs you should make an appointment ASAP include:

Beyond hair and scalp changes, Braun says symptoms like fatigue, unexplained weight changes or ongoing digestive issues are also worth bringing up with your health care provider. Depending on your history, bloodwork and thyroid function tests may be helpful.

Meet our experts

• Hope Mitchell, MD, FAAD, board-certified dermatologist, founder and CEO of Mitchell Dermatology

• Marley Braun, MS, RDN, registered dietitian, licensed esthetician and founder of The Derma Dietitian

Our health content is for informational purposes only and is not intended as professional medical advice. Consult a medical professional on questions about your health.