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

Can you imagine doing everything right for your hair—washing it, brushing it carefully, styling it with love—only to watch it shed anyway? I’ve been there. And if you’ve been through major life shifts like going vegan, recovering postpartum, living in constant stress, or pushing your hair too hard with heat and chemicals, chances are your hair has been there too. Here’s the truth: hair is one of the first places your body shows strain. It’s not essential for survival, so when nutrients run low or hormones swing wildly, your follicles get the memo fast. That’s why different lifestyles call for different forms of hair support—especially when it comes to supplements. Let’s break it down. Because whether you’re plant-based, newly postpartum, burning the candle at both ends, or over-styling, your hair deserves targeted nourishment that meets you where you are. Index For Vegans: Plant-Based but Still Hair-Rich For Postpartum: Rebuilding After Baby For High-Stress Lives: When Cortisol Hijacks Your Strands For Over-Styling: Repairing Damage from the Outside & In Stacking Supplements and Topicals Safely When to Get Professional Guidance Ready to Support Your Hair—Your Way? Sources For Vegans: Plant-Based but Still Hair-Rich When I first experimented with a vegan diet, I felt amazing in many ways—but my hair? Not so much. Plant-based diets can be wonderfully nutrient-dense, but they sometimes come up short in iron, zinc, vitamin B12, and omega-3s. And those gaps show up as dullness, shedding, or slow growth. The fix isn’t abandoning your lifestyle. It’s complementing it with the right nutrients: Vitamin B12 — found mainly in animal products, so supplementation is essential for vegans. Iron & zinc — crucial for follicle function; legumes and seeds help, but bioavailability is lower, so a supplement can bridge the gap. Plant omegas (ALA from chia, flax, walnuts) — consider adding an algae-based omega-3 for DHA/EPA support. A balanced hair vitamin shines here: you’re not chasing single nutrients, but getting a broad-spectrum formula that closes common vegan gaps without overload (micronutrients & hair loss review). For Postpartum: Rebuilding After Baby There’s no sugarcoating it—postpartum hair shedding can feel brutal. One day your hair is thick and lustrous during pregnancy, the next it’s falling out in clumps. Why? Hormone shifts (hello, estrogen drop), sleep deprivation, and increased nutrient demands from pregnancy and breastfeeding all play a role. What helped me—and so many new moms I’ve spoken with—was twofold: gentle outside care (no aggressive heat or bleach for a while) and inside-out rebuilding with targeted nutrients. Iron and ferritin — blood loss during delivery can leave reserves low, leading to shedding. Vitamin D — deficiency is common postpartum and tied to hair thinning. Collagen & protein — rebuilding blocks for regrowth. Adaptogens like ashwagandha — sometimes included, but not ideal for breastfeeding (consult your doctor). This is exactly why formulations like HAIRtamin Mom exist—gentle, safe, and tuned for postpartum recovery, without botanicals that could interfere with nursing. For High-Stress Lives: When Cortisol Hijacks Your Strands I’ll be honest: there was a season where stress had me running on fumes. My hair knew it before I admitted it. High cortisol levels push more hairs into the resting (telogen) phase, which means increased shedding. Add in skipped meals, poor sleep, and caffeine overload, and follicles don’t stand a chance. Nutrients that matter most here: B vitamins — especially biotin and folate, which help counteract stress-related depletion. Magnesium — calms the nervous system and supports cellular energy. Antioxidants (vitamin C, E, selenium) — help buffer oxidative stress that accelerates follicle damage. Some hair formulas include adaptogens like ashwagandha for stress resilience. They can help, but they require cycling and aren’t right for everyone. If you want daily, steady support without adaptogen complexity, stick with a balanced formula like HAIRtamin Advanced Formula. For Over-Styling: Repairing Damage from the Outside & In Raise your hand if you’ve ever gone a little too hard with bleach, heat tools, or tight ponytails. (Mine’s way up.) Over-styling doesn’t just damage the strand you see—it stresses follicles over time. The inside-out approach here is critical: Protein & amino acids — rebuild keratin strength. Collagen peptides — support elasticity and resilience. Trace minerals — zinc, copper, selenium for repair enzymes. But don’t neglect topical TLC. This is where Biotin & Botanicals Deep Condition & Repair Hair Mask and Gorgeous Growth Serum come in—strengthening strands, sealing in moisture, and stimulating the scalp while supplements do the deeper work. Stacking Supplements and Topicals Safely I get asked this a lot: can you combine different hair supplements? The answer: yes, if you’re thoughtful. Avoid doubling up on high-dose single nutrients (like iron or vitamin A) unless prescribed. But pairing a daily formula with collagen powder, omega-3s, or topical treatments? That’s smart synergy. When to Get Professional Guidance If shedding feels extreme, persists beyond 3–6 months postpartum, or you suspect thyroid or hormonal imbalances, don’t self-diagnose. Partner with a dermatologist or healthcare provider who can order labs and guide you. Hair is deeply connected to overall health—sometimes your strands are the first red flag. Ready to Support Your Hair—Your Way? Shop HAIRtamin Advanced Formula — our flagship clinical-strength blend for everyday support. Shop HAIRtamin Mom — formulated just for postpartum recovery. Shop HAIRtamin Gummy Stars — the same nutrients in a delicious daily gummy. Deep Condition & Repair Hair Mask and Gorgeous Growth Serum — for topical strengthening and scalp support. 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. PubMed: 30547302. (Open-access PMCID: PMC6380979) Malkud S. Telogen Effluvium: A Review. J Clin Diagn Res. 2015;9(9):WE01–WE03. PubMed: 26500992. (Europe PMC: link) Guo EL, Katta R. Diet and Hair Loss: Effects of Nutrient Deficiency and Supplement Use. Dermatol Pract Concept. 2017;7(1):1–10. PubMed: 28243487. (Europe PMC: link)