11 Best Foods for Hair Growth, According to Dietitians

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Eat these foods for long, healthy tresses.

If growing and maintaining strong and healthy tresses is important to you, you likely have already explored some of the best products for hair growth. Perfecting your hair care routine with hair growth oils, thinning hair shampoos, and more is sure to help your hair grow faster. But if you’re not considering the best foods for hair growth that you could be adding to your daily diet, you’re missing out. Food can play a big role in the quality of your strands.

A number of vitamins and minerals play an important role in maintaining normal cellular function and supporting the growth of healthy skin cells, nails, and hair, says Brendan Camp, M.D., double board-certified dermatologist and dermatopathologist at MDCS Dermatology. “Vitamins A, C, D, E are often referenced as being vital to hair growth because of their important role in maintaining the health of follicles.” Additional nutrients important for supporting hair growth include biotin, iron, and zinc, he adds.

Meet the Experts: Brendan Camp, M.D., double board-certified dermatologist and dermatopathologist at MDCS Dermatology, Keri Gans, M.S., R.D., registered dietitian and author of The Small Change Diet, Melissa Prest, D.C.N., R.D.N., national media spokesperson for the Academy of Nutrition and Dietetics and member of the Prevention Medical Review Board.

The three most important vitamins for healthy hair growth are vitamins A, C, and B7 (Biotin), says Melissa Prest, D.C.N., R.D.N., national media spokesperson for the Academy of Nutrition and Dietetics and member of the Prevention Medical Review Board. “Vitamin A helps hair grow and is used to produce an oil called sebum, which moisturizes the hair and scalp. Vitamin C is used to make collagen, which is important to the production of keratin. Biotin is a B vitamin that can help support hair growth,” she explains.

Eating a diet that includes a variety of foods is the first step in healthy hair growth, says Prest. Supplements may be useful for some people, and it is important to discuss any supplements with your healthcare provider before starting. Keep in mind that supplements are supplemental to the foods you are already consuming, she notes.

Dietary supplements are products intended to supplement the diet. They are not medicines and are not intended to treat, diagnose, mitigate, prevent, or cure diseases. Be cautious about taking dietary supplements if you are pregnant or nursing. Also, be careful about giving supplements to a child, unless recommended by their healthcare provider.

So, what foods can you add to your meal planning that will boost your intake of these helpful vitamins that support hair growth? Dr. Camp says that “unprocessed, natural food sources are the best places” to look for these vitamins and nutrients. Here, our hair and nutrition experts share specifically what you can start eating more of right now.

Strawberries are an excellent source of vitamin C, says Keri Gans, M.S., R.D., registered dietitian and author of The Small Change Diet. “Vitamin C is a powerful antioxidant with anti-inflammatory properties that may help increase blood flow through our body, including our scalp, and hair follicles are stimulated—supporting the growth of our hair,” she explains.

Egg yolks are a good source of biotin, which has long been associated with hair growth, says Gans. “Specifically, biotin helps produce keratin, a naturally occurring protein in your body that helps form hair,” she explains.

Lentils are a good source of iron. Iron helps to transport oxygen to the cells in our body which may promote hair growth, says Gans. “When someone is iron deficient, also known as anemic, it is not uncommon to see hair loss,” she adds.

Fatty fish (ie. salmon, herring, mackerel) are good sources of omega-3 fatty acids, protein, selenium, and vitamins B and D, says Dr. Camp. “Selenium is a trace mineral that helps regulate thyroid hormone levels and plays a role in limiting oxidative stress on the hair follicle,” he notes. Vitamin D functions in the growth and differentiation of hair follicle cells, and vitamin B is important for hair growth because it helps in the production of red blood cells, which carry oxygen to follicular cells, he adds.

Spinach is a leafy green vegetable that is a good source of iron, vitamin A, and vitamin C, says Dr. Camp. “Vitamin C is an antioxidant that can neutralize the effects of free oxygen radicals on hair, which can cause oxidative stress, which can affect hair growth,” he says.

While vitamin A is important for scalp health, it is important to note that an excess of vitamin A can actually impair hair growth, Dr. Camp warns. Some research suggests that having more than an average of 1.5 mg (1,500 µg) a day of vitamin A over many years may affect your bones, making them more likely to fracture when you’re older, not to mention stunting your hair growth.

Nuts and seeds supply the body with omega-3 fatty acids, vitamin E, and zinc, says Dr. Camp. Omega-3 fatty acids and vitamin E both possess anti-inflammatory properties that protect hair follicles from oxidative stress, he notes. “Zinc plays a role in protein synthesis in our body, including keratin—one of the main structural proteins that form hair,” explains Gans.

Sweet potatoes are high in vitamin A, biotin, and some vitamin C, says Prest, all of which are known to boost your hair growth.

Carrots are high in vitamin A and vitamin C, says Prest. Orange foods like sweet potatoes and carrots are also high in carotenoids, which are known to protect against UV damage and help improve skin elasticity, hydration and texture—win-win for healthy hair and glowing skin!

Broccoli is high in vitamin A, vitamin C, and biotin, says Prest. With scalp boosting vitamins A and C, along with keratin-producing biotin, this combo is sure to support healthy hair growth.

Plain yogurt is high in biotin and vitamin A, says Prest. Top it with some berries and some nuts and you’ve got yourself a healthy hair boosting breakfast!

Red bell peppers are high in vitamin C and vitamin A, says Prest. With vitamin C’s important role in collagen production, and vitamin A’s role in sebum production, both vitamins do wonders for your scalp health.

Madeleine, Prevention’s assistant editor, has a history with health writing from her experience as an editorial assistant at WebMD, and from her personal research at university. She graduated from the University of Michigan with a degree in biopsychology, cognition, and neuroscience—and she helps strategize for success across Prevention’s social media platforms.

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