How Diet Impacts Hair Growth

Hair Health Hotline is your direct access to dermatologists, trichologists, hairstylists, and other beauty pros. Each story in this series tackles a common hair or scalp concern and offers science-backed solutions to care for your strands.

Your hair health—how shiny, full, and strong your strands are—can be affected by so many different factors, including your age, environment, and haircare regimen. But the influence of your diet on your hair quality might not be something you’ve given much thought to.

That said, the foods you eat—or don’t eat—can directly impact how healthy your hair is. If you’ve recently switched up your diet for any reason, such as traveling regularly, going through a prolonged stressful period, or being faced with dietary restrictions, you may have noticed that your hair has suffered (or benefited) from it. So, no you’re not imagining the connection between diet and hair.

Here, Tiffany Young, a certified trichologist and CEO at ThinHairThick, and Alan J. Bauman, MD, founder, CEO, and medical director of Bauman Medical Hair Transplant & Hair Loss Treatment Center, explain the impact of diet changes on hair health. They also share their best advice on what to eat to achieve your healthiest mane.

Q: I’ve noticed some changes to my hair since I’ve been on a specific diet. Can diet changes affect hair health?

A: The simple answer is “yes,” your hair health and diet are intrinsically connected. In other words, you can directly improve the condition of your hair by making different choices about the foods you eat.

“Diet can manifest in hair health in both short-term and long-term ways,” says Young. “For example, a severe calorie-restricted diet can cause hair to fall as the body diverts important nutrients to vital functions. A diet high in refined sugar or carbs can cause insulin problems, which trigger an inflammatory response that causes hair to fall out.”

Why Is Hair Affected by Diet?

We all know that how we eat can affect our overall health, such as our energy levels. But you also may be wondering why your food can have such a dramatic impact on your hair health specifically.

Your hair follicles are highly metabolic, cellular organs in your scalp that create your beautiful hair fibers, says Dr. Bauman. They’re also very sensitive to your nutrient and fuel intake. “If you’re already prone to hereditary hair loss or other scalp health issues, it could be exacerbated by restricting proper nutritional intake,” he says.

While having hair suddenly become brittle, dull, or greasy, or even falling out, can feel extremely distressing, the good news is that it’s easy to incorporate foods into your diet that can work to reverse these changes naturally.

Which Foods Are Needed to Promote Hair Growth?

Dr. Bauman recommends starting by prioritizing foods that contain omega-3 fatty acids, such as flaxseeds, walnuts, salmon, tuna, kale, and Brussels sprouts. “The omega-3 fatty acids in these foods reach both the hair shaft and cell membranes in your scalp, nourishing the follicles and promoting healthy hair growth.”

Consuming foods that are high in zinc is another way to support your hair health. Chickpeas, wheat germ, oysters, beef, and liver are common examples. “Zinc helps keep your scalp and hair healthy by boosting tissue growth and repair,” says Dr. Bauman. “It also helps regulate hormones (including testosterone) and helps maintain production of oil-secreting glands on the scalp that help your hair grow.”

Additionally, Dr. Bauman recommends eating foods that are high in protein to help replenish the proteins in your hair (such as Greek yogurt, egg yolks, peanuts, beans, chicken, turkey, and lentils). Meanwhile, foods that are high in iron help promote blood flow (such as dark leafy greens, whole grains, egg yolks, grass-fed beef, clams, and oysters).

You also should consider adding foods that are high in vitamins A and C, which help your hair follicles produce sebum (such as almonds, cashews, lentils, spinach, brown rice, and halibut). Meanwhile, foods that are high in selenium help regulate your metabolism and immunity (such as Brazil nuts, tuna, halibut, shrimp, and sardines).

Will Supplements Work, Too?

Both experts recognize that sourcing and incorporating some of these kinds of foods can be time-consuming or inconvenient if they’re not already part of your regular diet or if they are hard to find in your area. Consequently, they suggest trying dietary supplements as a complement to a balanced diet.

“I specifically like the bioavailability of bone broth protein and collagen protein,” says Young. “PaleoValley and Vital Proteins are a couple of brands that are reputable. A good multivitamin with iron and biotin included is a good beginning step until you are able to obtain specific information through lab work.”

If you are considering adding specific supplements, like zinc, vitamin A, or vitamin D, talk to a healthcare provider about which supplements might be right for you. It is important to get advice from a medical professional before adding supplements as many can interfere with existing medications or may cause side effects given your medical history.

While modifying your diet or taking supplements is something you can easily start, if your hair health has declined rapidly, or if you would simply like some individual advice and support to improve your hair health, Young recommends you start by getting tested for common nutritional deficiencies such as iron, Vitamin D, and Vitamin B.

Depending on the specific issues you’re experiencing, it may also be a good idea to consult a general health practitioner, trichologist, dermatologist, or dietitian. Look for someone who can offer personalized guidance on the best way to take care of your hair—and your nutrition—moving forward.

Have a hair health question you want answered? Send your Q to [email protected] for a chance to have it featured in a future installment of the Hair Health Hotline.