What are the best foods for hair growth and strength? (2025)

Having a healthy diet has plenty of benefits, but could eating specific nutrients improve both hair growth and the quality of your hair?

By Claire Spreadbury

A person’s hair can really transform the way they feel. Whether it’s a bald patch causing self-consciousness or a haircut that transforms someone’s appearance, there is a strong link between tresses and self-worth.

It’s why the nation spends so much money at the hairdressers. According to Statistica, in 2023, British households spent £6.6billion on hairdressing and beauty treatments.

Given the amount the nation spends on hair, could we also improve our locks through our diet? Could it really reduce hair loss and make our hair stronger and less brittle? Here’s what the experts say…

Nutrient deficiencies linked to hair loss

A balanced diet really does impact the health of your hair, says registered dietitian and BDA spokesperson Clare Thornton-Wood.“There are a number of nutrients that are important for the health of your hair and how it looks,” says the expert, noting that hair is not regarded as 'essential' by the body. That means, in times of deficiency, the body diverts nutrients to other areas that are more important for survival.

Research highlights that minerals and vitamins are essential for every part of your body, including your hair. These nutrients are needed for normal cell function and growth, and so it follows that some deficiencies may lead to hair loss.

While the following deficiencies are linked to hair loss, for some, it’s debatable – whether simply upping your intake of them will see re-growth. So, as with all medical conditions, if you have noticed any alarming or unexpected changes to your hair, it’s worth booking a GP appointment to look at potential underlying factors.

Vitamin C

The hair needs vitamin C to help with collagen synthesis - the main structural protein in hair, says Thornton-Wood. “It provides strength and structure, and also helps to stimulate follicles to encourage hair growth.”

You should be able to get all the vitamin C you need through a healthy diet (and severe vitamin c deficiency is ‘rare’ in the UK) but if you’re worried, she suggests starting the day with a smoothie. Blitz 150ml milk, 2 tbsp of porridge oats, 1 tbsp ground almonds, 2tbsp berries and 2tsp cocoa. It will make enough for two people, providing a good source of Vitamin C, as well as protein and iron.

Omega-3

“Omega-3 is crucial for overall health,” explains registered nutritionist Rhiannon Lambert, author of The Science of Nutrition. “While definitive evidence linking omega-3 to hair growth is limited, some studies suggest it may enhance hair health and reduce hair loss.

“Despite some conflicting evidence from animal studies, showing high fish oil intake may actually contribute to increased hair loss, the general consensus is omega-3 can support scalp and hair follicle health.”

Increasing omega-3 intake can be achieved through dietary sources like mackerel, salmon, flaxseeds and walnuts, she adds.

Biotin

Biotin, or vitamin B7, can play an important role in hair health and follicle function, Lambert continues. “Severe deficiency, which is often linked to genetic conditions, can result in hair loss, alopecia, and brittle hair.

“Foods rich in biotin include nuts, legumes, whole grains, and eggs.”

It’s important to note though, a biotin deficiency is rare And research is limited in terms of whether adding vitamin B7 ingredients to your diet can improve hair.

For a biotin boost, Thornton-Wood suggests making a batch of soy eggs. Add six hardboiled and shelled eggs to 100ml soy sauce, 150ml water and 1.5tbsp white wine vinegar. Marinate overnight, then use in salads or eat as snacks.

Iron

While studies on iron as a direct cause of hair loss have produced some conflicting results. Many experts believe iron deficiencies are linked to hair loss.

“Iron deficiency is one of the most common nutritional deficiencies – and has been linked to hair loss particularly in people who menstruate, as well as vegans and vegetarians,” says trichologist and nutritionist Kate Holden.

Insufficient iron levels can disrupt the natural hair growth cycle, adds Lambert.

“Iron plays a critical role in oxygen transport, DNA synthesis and keratin formation - all essential for healthy hair growth, she says.

“When iron levels are low, oxygen and nutrient delivery to hair follicles are compromised, weakening the structure and contributing to hair loss.”

Depleted iron stores can also affect the hair shaft, making it brittle and prone to breakage, adds Lambert. “Eating foods like red meat, lentils and spinach can help, however, professional advice is crucial, as too much iron in the body can be problematic.”

Protein

To maintain healthy hair, protein is important. It’s a key component of keratin, which helps form every strand.

“Since hair is the fastest-growing tissue in the body, adequate protein intake is crucial for its growth and repair,” says Lambert.

“Insufficient protein in the diet may result in stalled hair growth, dullness and even hair loss.”

To support hair health, she suggests eating protein-rich foods such as eggs, dairy products, pulses, whole grains, tofu, fish, meat and nuts.

Holden notes protein appears to become more important with age, particularly in women post-menopause.

“A protein deficiency can result in dry, brittle, easily shed hair, as well as anaemia,” she says. “For hair health, it is important to consume protein with every meal.”

Zinc

Zinc is an essential mineral, and some small studies highlight that zinc deficiency is linked to hair loss, says Lambert.

“Zinc deficiencies can stem from inadequate dietary intake, or medical conditions like kidney disease and diabetes,” she says, advising anyone depleted raises their intake of beef, poultry, seafood, nuts and fortified cereals.

So, can you improve your hair through your diet? Experts agree that while there’s no specific cause or cure for hair issues, eating a healthy diet will benefit your hair.

It might also be worth avoiding diets that involve fasting. A recent study found restricting the window of time in which mice eat led to slower hair growth than mice who had full access to food. Similar results were also found in humans, too.

Originally published January 2025

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