Hair thinning can sneak up on us. You may not notice it at first; then one day, something grabs your attention. Maybe it’s an offhand remark from your stylist, or you notice more strands than usual in your shower drain.

The reality is that about 85% of men and 33% of women will have some form of hair loss in their lifetime.¹ But it’s not something you just have to accept. While genetics, hormones, and certain health conditions can all contribute to hair loss, what you eat also matters when it comes to keeping your hair healthy.

Explore our guide to find out how nutrition affects hair health, some of the best foods for hair growth, and basic tips for achieving healthier locks through a better diet.

Snapshot: 9 Foods That Help Support Hair Growth

Can food help your hair grow?

Yes, to a point. A healthy diet supports the normal hair growth cycle by providing the nutrients your hair follicles need to produce healthy strands. Protein, iron, zinc, healthy fats, and certain vitamins are all integral to hair health.

“Good nutrition plays a huge role in helping hair grow and minimizing hair loss,” registered dietitian Michelle Dodd, RD, LD, told the Cleveland Clinic. “You need the proper balance of essential nutrients for hair to be healthy.”

That said, food isn't a cure for every type of hair loss and it’s important to have realistic expectations. “If your thinning hair is caused by genetics or a medical condition, changing your diet alone is probably not enough to restore the hair you’ve lost,” said Gretchen Dueñas-Tanbonliong, Associate Director of Health and Wellness at NCOA. “But if you’re shortchanging your body on certain nutrients, improving your diet to fill those gaps could help encourage healthier hair growth over time.”

It's also important to be patient. Hair grows slowly, typically about half an inch each month or six inches a year. So it may take several months before you see any changes after modifying your diet.

If your hair loss is sudden, severe, or continues to worsen, talk with your health care provider. This could be a sign of an underlying medical condition that needs treatment.

What are the best foods for hair growth?

The foods below can help promote hair growth while nourishing your body in many other ways.

Eggs

Eggs are considered one of the powerhouse foods for healthy hair because they're rich in protein, biotin, choline, and iron. Hair is made primarily of a protein called keratin, so getting enough protein each day is key. Eggs also provide several B vitamins and other nutrients that support healthy cells throughout the body.

Fatty fish

Oily varieties of fish like salmon, trout, and mackerel not only have a rich, savory flavor profile; they’re excellent sources of omega-3 fatty acids, protein, and vitamin D—all of which promote healthy hair growth. In fact, research has linked vitamin D deficiency with certain types of alopecia (the medical term for hair loss).² Omega-3 fats help support scalp health and may reduce inflammation that can affect hair follicles. They also benefit your heart and brain.

Greek yogurt

Did we mention protein is a natural hair booster? Greek yogurt is packed with it, containing about double the amount of protein in regular yogurt. Greek yogurt is also a good source of vitamin B5 (pantothenic acid), which research suggests could support healthy hair follicles.³

Beans and lentils

Beans, lentils, and chickpeas contain prebiotics, which feed the beneficial bacteria in your gut. Research suggests prebiotics may play a role in promoting healthier hair and improving hair thickness while also helping reduce dandruff. ⁴

Beans and lentils also deliver plenty of protein, iron, zinc, and biotin, all nutrients linked to healthy hair. Plus, they’re rich in fiber, making them a nutritious addition to almost any meal.

Leafy green vegetables

Leafy greens like spinach, kale, and Swiss chard are bursting with iron, vitamin A, vitamin C, and folate. Iron, found in abundance in spinach, helps deliver oxygen to hair follicles and support hair growth. Vitamin A helps make the sebum (oil) that keeps your hair shiny and healthy. But there are risks in consuming too much Vitamin A from supplements—it’s been associated with hair loss.

Vitamin C improves iron absorption and supports the production of collagen, a vital protein that helps maintain healthy hair follicles. Plus, leafy greens have anti-inflammatory properties. Research shows inflammation is a known culprit in hair loss for both men and women.⁵

Berries

From juicy strawberries and blueberries to tart raspberries and blackberries, berries are rich in vitamin C and antioxidants. Vitamin C helps your body absorb iron and promotes collagen production, which contributes to healthy hair structure..

Sweet potatoes

Sweet potatoes are one of the best natural sources of beta-carotene, which your body converts to vitamin A. Vitamin A helps nourish your hair and scalp, but more isn't always better. As mentioned above, taking excessive vitamin A supplements can cause hair shedding. It’s best to get this nutrient from food (unless your doctor tells you otherwise).

Nuts and seeds

Almonds, walnuts, cashews, peanuts, sunflower seeds, chia seeds, and flaxseeds provide healthy fats, along with protein, fiber, and other nutrients that support a healthy scalp. They also supply antioxidants that help protect cells from damage, including cells in your hair follicles.

It should be noted that Brazil nuts are rich in selenium, a mineral known to cause hair loss at high levels. The recommended daily maximum selenium intake for adults is 400 mcg (keep in mind that one Brazil nut has between 68-91 mcg of selenium).

Lean poultry

Chicken and turkey are superior sources of high-quality protein, along with nutrients like zinc and B vitamins that support healthy hair growth. Lean cuts of poultry provide plentiful protein with fewer saturated fats and calories.

How can I support healthy hair through nutrition?

The key to healthy hair isn't one or two superfoods. It's the overall “big picture” of your diet that matters most.

Try these simple healthy eating habits for older adults:

• Eat enough protein throughout the day to help you maintain muscle mass, which decreases as we get older. Discover the best protein foods for older adults.
• Include a variety of colorful fruits and vegetables. The 2025-2030 Dietary Guidelines for Americans advise adults to consume 2 cup-equivalents of fruits and 3 cup-equivalents of vegetables daily. Get tips for eating more vegetables.
• Choose healthy fats to get an energy boost and help your body absorb vitamins. These include olive oil, nuts, seeds, and fatty fish.
• Stay hydrated by drinking plenty of water. For adults age 51 and older, the National Academy of Medicine recommends about 13 cups of fluids a day for men and 9 cups a day for women.
• Include iron-rich foods in your diet especially if you've been told you have low iron, which can lead to anemia. It's recommended that women age 51 and older and men age 19 and older consume 8 mg of iron a day.
• Choose whole foods more often than highly processed foods, which tend to contain higher levels of unhealthy fats, added sugars, sodium, and preservatives.
• Avoid restrictive diets unless they're medically necessary, as they can make it harder to get the right balance of foods that help hair growth.

Signs your hair loss is more than a nutrient deficiency

Although nutrition is important, it isn't always the cause of thinning hair.  Hair loss can also result from:

• Genetics (androgenetic alopecia)
• Hormonal changes (e.g., menopause, polycystic ovary syndrome/PCOS)
• Thyroid disorders (e.g., hypothyroidism)
• Infections (e.g., fungal infections like ringworm)
• Autoimmune diseases (e.g., alopecia areata, Hashimoto’s thyroiditis)
• Medication side effects (e.g., certain blood-thinning and cholesterol-lowering medications)
• Significant illness or major surgery
• Chronic emotional stress

If your hair loss follows a certain pattern or occurs alongside other changes in your health, this could signal something more serious that cannot be treated with diet alone.

When to see a doctor about hair loss

Schedule an appointment with your health care provider if your hair loss is:

• Sudden
• Extreme, and rapidly worsening
• Accompanied by unexplained weight changes or fatigue
• Causing round, bald patches
• Accompanied by itching or burning on the scalp

"Your provider may order blood tests to look for problems like vitamin deficiencies or thyroid disease,” Dueñas-Tanbonliong explained. “If the issue is medical, identifying and treating the root cause is often the first step toward improving your hair’s health and appearance.”

Find out more:

• Learn about age-related hair loss.
• Explore the best hair growth serums.
• Read about the best vitamins for hair growth.
• See the best treatments for hair loss for men and best treatments for hair loss for women.

Frequently asked questions (FAQ)

Does eating more protein help hair grow?
Protein provides the building blocks your body needs to produce hair. If you're not getting enough protein, upping your intake of protein-rich foods can help with healthier hair growth. But eating more protein than your body needs won't make your hair grow faster.

What foods are rich in biotin?
Eggs, salmon, sweet potatoes, nuts, seeds, legumes, and some whole grains all contain biotin. Most people can get enough biotin by eating a varied, balanced diet.

What foods are bad for hair growth?
No single food causes hair loss, but a diet that's low in protein or lacking essential vitamins and minerals can affect your hair’s health over time. Eating highly processed foods frequently while not getting enough nutrient-rich foods may also lead to poor overall nutrition.

What should you drink for hair loss?
There's no “silver bullet” drink that can reverse hair loss. Drinking plenty of water can help your hair and scalp stay hydrated and ward off dandruff. Beverages like milk can contribute protein, vitamin D, and other nutrients that support healthy hair. If your hair loss is related to a specific nutrient deficiency, treating the deficiency is what makes the difference.

Sources

1. Luat Duong. All 159 Hair Loss Statistics of 2025 for Journalists. Scandinavian Biolabs. Jan. 4, 2025. Found on the internet at https://scandinavianbiolabs.com/blogs/journal/hair-loss-statistics

<2. Tanat Yongpisarn, et. al. Vitamin D deficiency in non-scarring and scarring alopecias: a systematic review and meta-analysis. Oct. 2, 2024. Frontiers in Nutrition. Found on the internet at https://pmc.ncbi.nlm.nih.gov/articles/PMC11479915/

3. Zhuo Wang, et. al., Pantothenic acid promotes dermal papilla cell proliferation in hair follicles of American minks via inhibitor of DNA Binding 3/Notch signaling pathway. July 1, 2020. Life Sciences. Found on the internet at https://pubmed.ncbi.nlm.nih.gov/32304761/

4. Chang-Shik Yin, et. al. Efficacy of probiotics in hair growth and dandruff control: A systematic review and meta-analysis. Heliyon. April 16, 2024. Found on the internet at https://pmc.ncbi.nlm.nih.gov/articles/PMC11064082/

5. Nadia Peyravian, et. al. The Inflammatory Aspect of Male and Female Pattern Hair Loss. Journal of Inflammation Research. November 10, 2026. Found on the internet at https://pmc.ncbi.nlm.nih.gov/articles/PMC7667670/