The best foods for hair growth and stronger, healthier hair

According to Statista, Brits spent a whopping £6.6 billion on hairdressing and beauty treatments, external in 2023. We're a nation obsessed with our locks.

But, can we improve our hair through diet?

"There are a number of nutrients that are important for the health of your hair and how it looks," says registered dietitian and BDA spokesperson Clare Thornton-Wood, external.

But because hair is not regarded as 'essential' by the body, if you're nutrient deficient, the body may divert nutrients to areas that are more important for survival. Though, it's debatable whether simply upping your intake of them will cause re-growth.

If you've noticed unexpected changes to your hair, visit your doctor to look at potential underlying factors.

The hair needs vitamin C to help with collagen synthesis, external, says Thornton-Wood. "It provides strength and structure and helps stimulate follicles to encourage hair growth."

You should be able to get all the vitamin C you need through a balanced diet, but if you're worried, she suggests starting the day with a smoothie.

"Omega-3 is crucial for overall health," explains registered nutritionist Rhiannon Lambert, external, 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, external.

"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."

You can increase omega-3 in your diet by eating mackerel, salmon, flaxseeds and walnuts, she adds.

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, biotin deficiency is rare, external and research is limited on whether increasing vitamin B7 in your diet can improve hair, external.

For a biotin boost, Thornton-Wood suggests making soy eggs to use in salads or as snacks.

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

"Iron deficiency is one of the most common nutritional deficiencies, external – and has been linked to hair loss, external, especially if you menstruate or are vegan or vegetarian," says trichologist and nutritionist Kate Holden, external.

"Iron plays a critical role in oxygen transport, DNA synthesis and keratin formation - all essential for healthy hair growth," adds Lambert.

"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, continues Lambert. "Eating red meat, lentils and spinach can help, however, professional advice is crucial, as too much iron in the body can be problematic."

To maintain healthy hair, it's important to eat protein with every meal, says Lambert. It's a key component of keratin, external, 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.

"A protein deficiency can result in dry, brittle, easily shed hair, as well as anaemia."

She suggests eating protein-rich foods such as eggs, dairy, pulses, whole grains, tofu, fish, meat and nuts.

Zinc is an essential mineral and some small studies, external suggest 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 not eating enough to up their intake of beef, poultry, seafood, nuts and fortified cereals.

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 fasting. A recent study, external 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.

Originally published January 2025. Updated February 2026.

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