Foods for hair growth: what hair needs and what the evidence says
The best foods for hair growth and the nutrients behind them, which deficiencies are linked with hair loss, when supplements help and why crash diets hurt.
The short answer
Hair is made of protein, so enough protein, iron and calories matter most. Top foods: eggs, salmon, Greek yogurt, lentils, spinach, pumpkin seeds, lean beef and berries. Low iron and vitamin D have the clearest links with hair loss. Supplements help only if you are deficient; too much vitamin A or selenium can worsen hair loss.
- Crash diets can cause shedding two to three months later.
Hair is made almost entirely of protein (keratin), and hair follicles are among the fastest-dividing cells in the body, so they show it when the diet falls short. No single food makes hair grow faster, but too little protein, iron or calories can cause shedding, and correcting a shortfall helps. Below are the foods that supply what hair needs, which nutrients have evidence, and when a supplement makes sense.
Nutrients hair needs, and where to get them
| Nutrient | Why it matters | Best food sources |
|---|---|---|
| Protein | Hair is made of keratin, a protein | Eggs, fish, poultry, Greek yogurt, beans, lentils, tofu |
| Iron | Low iron is linked with shedding, especially in women | Red meat, lentils, spinach, fortified cereals (with vitamin C) |
| Zinc | Involved in tissue growth and repair | Oysters, beef, pumpkin seeds, chickpeas |
| Vitamin D | Low levels linked with some hair loss | Oily fish, eggs, fortified foods, sunlight |
| Omega-3 fats | Support scalp and skin health | Salmon, sardines, walnuts, chia, flax |
| Biotin | Needed for keratin; deficiency is rare | Eggs, nuts, seeds, sweet potato |
| Vitamin C | Helps absorb iron from plants | Citrus, berries, peppers, kiwi |
Food first. A 2019 review found little support for supplementing nutrients you are not low in.
The evidence, briefly
A 2019 review of vitamins and minerals in hair loss found the clearest links with iron and vitamin D deficiency, and warned that taking supplements without a deficiency has little support and, for some (such as vitamin A and selenium), can even cause hair loss in excess (Almohanna et al., Dermatology and Therapy). For biotin, a 2017 review found benefit only in people who were deficient (Patel et al.).
Best foods for hair growth
- Eggs: protein, biotin, vitamin D.
- Salmon and sardines: protein, omega-3, vitamin D.
- Greek yogurt: about 10 grams of protein per 100 grams.
- Lentils and beans: protein, iron and zinc for plant-based eaters.
- Spinach and leafy greens: iron and folate; pair with vitamin C.
- Pumpkin seeds: zinc and iron.
- Lean beef: the most absorbable iron and zinc.
- Walnuts, chia and flax: plant omega-3s.
- Berries and citrus: vitamin C for iron absorption.
- Sweet potatoes: beta-carotene (the body makes vitamin A as needed).
Eating for hair: practical tips
- Include a protein source at every meal. Our high-protein breakfast ideas make the first meal easy.
- Very low-calorie diets often cause shedding two to three months later. Lose weight gradually.
- Plant-based? Pair iron-rich foods with vitamin C and consider checking iron and B12.
- Ask your doctor to check ferritin (iron stores) and vitamin D if you are shedding.
For treatments with evidence, see hair growth products.
General guidance, not medical advice. Sudden, patchy or heavy hair loss, or loss with other symptoms, should be checked by a doctor or dermatologist.
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Questions people ask about this
What foods help hair grow?
Protein-rich foods (eggs, fish, Greek yogurt, beans, lentils), iron and zinc sources (lean beef, lentils, pumpkin seeds, spinach), oily fish for vitamin D and omega-3, and vitamin C-rich fruit to absorb iron.
Does protein help hair growth?
Hair is made of protein, and too little protein can cause shedding. Eating enough helps; eating extra beyond your needs has not been shown to make hair grow faster.
What vitamin deficiency causes hair loss?
The clearest links are with low iron and low vitamin D. Zinc and biotin deficiencies can contribute but are less common.
Should I take vitamins for hair growth?
Only if a blood test shows a deficiency. Supplementing nutrients you are not low in has little evidence, and too much vitamin A or selenium can cause hair loss.
Can dieting cause hair loss?
Yes. Rapid weight loss or very low-calorie diets often cause shedding two to three months later. It usually recovers once eating normalizes.
