If you’ve ever stared at strands in the shower drain and wondered, what am I missing?—you’re not alone. Hair is a living barometer of your day-to-day: what you eat, how you sleep, how stressed you are. The best news? Your plate can make a real difference. Below, you’ll find the best foods for hair growth, how to build a hair-healthy day of eating, and when it makes sense to add a supplement for extra support.
Index
Protein: The Foundation of Every Strand
Omega-3s: Shine, Strength, and Scalp Comfort
Iron & Zinc: Micronutrient Powerhouses for Shedding & Growth
Vitamins C & D: Antioxidant Defense and Follicle Cycling
A Sample Day of Hair-Friendly Eating
When Food Isn’t Enough: Smart Supplementation
Ready to Feed Your Hair From Within?
Sources
Protein: The Foundation of Every Strand
Your hair is mostly keratin—a protein. If your protein intake is too low, your body prioritizes essentials (organs, hormones) over luxuries (hair), and growth slows. Consistently hitting your protein needs supplies the amino acids hair follicles use to build stronger strands. Clinical reviews repeatedly note nutrition shortfalls—especially protein, iron, zinc, and vitamins—among common, modifiable contributors to shedding and thinning. Almohanna et al., 2019; Guo & Katta, 2017.
Smart protein picks (rotate daily): eggs, Greek yogurt, cottage cheese, chicken, salmon, tuna, tofu, tempeh, edamame, lentils, black beans, quinoa. If appetite or schedule makes it tough, a clean protein powder can help you close the gap.
Omega-3s: Shine, Strength, and Scalp Comfort
Omega-3 fatty acids support the scalp’s lipid barrier and help temper oxidative stress and inflammation—frenemies of healthy follicles. In a 2022 systematic review of nutritional interventions, products containing omega-3/omega-6 plus antioxidants showed potential benefits for hair density and shedding (with a call for larger RCTs). JAMA Dermatology, 2022.
Food sources to lean on: salmon, sardines, mackerel, trout, anchovies, oysters (bonus: zinc), walnuts, chia, flax, hemp seeds. Plant ALA is useful; for strict vegans, consider algae-based DHA/EPA if diet alone doesn’t cover needs (see “When Food Isn’t Enough”).
Iron & Zinc: Micronutrient Powerhouses for Shedding & Growth
Iron delivers oxygen to hair follicles; when ferritin (your iron stores) falls, you may see diffuse shedding and slow regrowth. A systematic review and meta-analysis in women linked iron deficiency with nonscarring alopecia. Skin Appendage Disord., 2022. The NIH notes serum ferritin is an efficient, cost-effective test to diagnose iron deficiency. NIH ODS Iron Fact Sheet.
Zinc supports DNA synthesis, keratin formation, and antioxidant defense at the follicle. Zinc deficiency is associated with hair loss, and repletion can normalize growth, but more isn’t better—excess zinc can interfere with copper and cause problems. Almohanna et al., 2019; NIH ODS Zinc.
Best food sources:
Iron: clams, mussels, oysters; beef, bison, dark turkey; lentils, chickpeas, tofu; spinach, pumpkin seeds. Pair plant iron with vitamin C for better absorption.
Zinc: oysters; beef; crab; pumpkin seeds; cashews; chickpeas; fortified cereals.
Vitamins C & D: Antioxidant Defense and Follicle Cycling
Vitamin C helps synthesize collagen (key for the scalp’s connective tissue) and boosts absorption of plant (non-heme) iron. NIH ODS Vitamin C. Vitamin D influences the hair cycle; low levels have been associated with several hair loss conditions, and normalization is commonly recommended in practice. NIH ODS Vitamin D; see also evidence syntheses on vitamin D in alopecia (e.g., AA) for context: JAAD review.
Food sources:
Vitamin C: citrus, strawberries, kiwi, bell peppers, broccoli, Brussels sprouts.
Vitamin D: salmon, sardines, egg yolks, fortified dairy/plant milks. Sunlight helps, but mind safe exposure and seasonality.
A Sample Day of Hair-Friendly Eating
Use this as a flexible template. Swap to fit your preferences (and add snacks as needed):
Breakfast: Greek yogurt parfait with strawberries, kiwi, pumpkin seeds, and chia; whole-grain toast on the side. (Protein + vitamin C + zinc + omegas)
Lunch: Lentil-quinoa bowl with roasted peppers, broccoli, olive oil, and lemon; add canned salmon or tofu for protein. (Iron + vitamin C + protein + omega-3s)
Snack: Cottage cheese with pineapple; or hummus with bell peppers and crackers. (Protein + vitamin C)
Dinner: Seared trout or baked tofu; sautéed spinach with garlic; roasted sweet potatoes; side salad with walnuts and vinaigrette. (Protein + iron + omega-3s)
Optional add-ons: Edamame, seaweed snacks, fortified plant milk, or a small square of dark chocolate for extra minerals.
When Food Isn’t Enough: Smart Supplementation
Food first—always. But there are times when diet alone doesn’t close the gap: restricted diets (vegan/vegetarian), postpartum depletion, heavy training, chronic stress, low appetite, or simply busy seasons. Reviews suggest targeted, balanced supplementation can help when deficiencies or shortfalls exist—particularly iron, vitamin D, zinc, and some fatty acids—while calling for larger, high-quality trials. Guo & Katta, 2017; Almohanna et al., 2019; JAMA Dermatology, 2022.
How to supplement wisely:
Test, don’t guess: If shedding is significant, ask your clinician about ferritin, CBC, vitamin D, B12, and thyroid labs. Replace documented deficiencies first (iron and vitamin D are classic needle-movers).
Pick a balanced formula: Look for clinical-strength doses, third-party testing, and no junky fillers. Avoid mega-doses of single nutrients unless prescribed.
Be consistent: Hair growth markers are slow—evaluate at 8–12 weeks, then 3–6 months.
Ready to Feed Your Hair From Within?
Shop HAIRtamin Advanced Formula — our flagship, clinical-strength blend of vitamins, minerals, and botanicals designed for daily, long-haul support. Use it alongside a hair-healthy plate for best results.
Sources
Almohanna HM, Ahmed AA, Tsatalis JP, Tosti A. The Role of Vitamins and Minerals in Hair Loss: A Review. Dermatol Ther (Heidelb). 2019;9(1):51–70. Europe PMC (PMID 30547302): https://europepmc.org/article/MED/30547302
Guo EL, Katta R. Diet and Hair Loss: Effects of Nutrient Deficiency and Supplement Use. Dermatol Pract Concept. 2017;7(1):1–10. Europe PMC (PMID 28243487): https://europepmc.org/article/MED/28243487
Iron deficiency and nonscarring alopecia in women: systematic review & meta-analysis. Skin Appendage Disord. 2022;8(2):83–92. Publisher PDF: https://karger.com/sad/article-pdf/8/2/83/3739552/000519952.pdf
Vitamin D deficiency in alopecia areata: evidence summary. J Am Acad Dermatol. (review article). Full text page: https://www.jaad.org/article/S0190-9622(17)32183-7/fulltext
NIH Office of Dietary Supplements — Vitamin C (Health Professional Fact Sheet): https://ods.od.nih.gov/factsheets/VitaminC-HealthProfessional/
NIH Office of Dietary Supplements — Vitamin D (Health Professional Fact Sheet): https://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/
NIH Office of Dietary Supplements — Iron (Health Professional Fact Sheet): https://ods.od.nih.gov/factsheets/Iron-HealthProfessional/
NIH Office of Dietary Supplements — Zinc (Health Professional Fact Sheet): https://ods.od.nih.gov/factsheets/zinc-healthprofessional/
Drake L, et al. Evaluation of the Safety and Effectiveness of Nutritional Supplements for Treating Hair Loss. JAMA Dermatology. 2022;159(1). Article page: https://jamanetwork.com/journals/jamadermatology/fullarticle/2798840