If there's one issue we collectively mope about, it's the condition of our hair. Dry, brittle, frizzy, and a loss that goes beyond the regular 100 strands, leaving us with a mane that's limp, fine, and lifeless. And while investing in the best topical hair care products is the right way forward, it's not the be-all and end-all of healthy hair. Just like skin, hair is an internal affair, which means you need to focus on your food intake for hair growth. Hair follicles are tiny but mighty, and rely on a steady stream of nutrients to do their thing — think iron, protein, zinc, and all the right vitamins. When you're low on the good stuff, your scalp gets stressed, follicles weaken, and suddenly your growth cycle hits snooze. Add in some omega-3s and antioxidants, and you're giving your scalp a spa day from the inside out. Two experts — a nutritionist and a dermatologist — break down the different macro and micro nutrients one needs for a healthy mane.
01Why Food Intake Matters
Nutrition is one of the most underrated, yet essential, components of healthy hair. Key nutrients like protein, iron, zinc, and vitamins A, C, D, and E help support the scalp, strengthen follicles, and keep the hair growth cycle running smoothly. When your diet falls short, it can show up in the form of shedding, thinning, or stalled growth. Omega-3 fatty acids and antioxidants also play a major role by calming inflammation and protecting the scalp from oxidative stress. Bottom line: a nutrient-rich diet doesn't just support your overall health — it lays the groundwork for stronger, shinier, more resilient hair.
02Essential Nutrients And The Best Foods For Hair Growth
What you eat isn't just for your cravings — it's for your hair, too. Feed your follicles right, and they'll return the favour with stronger, shinier growth. Here's the food you need to focus on for hair growth.
Protein -Rich Foods For Hair Growth
Your hair is made of a structural protein known as keratin. "Without adequate protein, the body prioritises vital organs over hair production, leading to shedding and thinning," explains integrative nutritionist, health psychologist, and Vedic wellness counsellor, Karishma Shah. According to Dr Shefali Trasi Nerurkar, dermatologist and trichologist, and consultant at La Piel skin clinic, a sufficient intake of protein is necessary for hair to be strong and resilient, thus preventing breakage and encouraging healthy hair. That's why this is an essential food for hair growth . Proteins help reduce split ends, prevent hair damage, support follicle regeneration, improve moisture retention, promote growth and reduce hair loss. "It is best paired with vitamin C as it helps with collagen synthesis, iron as it supports oxygen supply to follicles, and zinc as it enhances repair," explains Shah. "Aim for 1 gram of protein per kilogram of body weight, daily."
Source:
- Lean meats (chicken, turkey),
- Fish (salmon)
- Eggs
- Beans
- Lentils
- Dairy products (cottage cheese, yoghurt)
Carbohydrate-Rich Foods For Hair Growth
"Carbohydrates are a vital category of biomolecules and serve as a key source of energy for the human body, significantly contributing to overall well-being, including the growth and maintenance of the hair," says Dr Trasi Nerurkar. It is best paired with other nutrients like protein for strengthening, iron to deliver oxygen, zinc to repair hair tissue and support growth, vitamin C to build collagen, and omega-3 fatty acids to nourish the scalp and keep the hair hydrated. "It is best paired with vitamin C as it helps with collagen synthesis, iron as it supports oxygen supply to follicles, and zinc as it enhances repair," explains Shah. "Aim for 1 gram of protein per kilogram of body weight, daily."
Source:
- Lean meats (chicken, turkey),
- Whole grains
- Legumes
- Fruits like berries, oranges, bananas
- Sweet potatoes
- Starchy vegetables
- Nuts and seeds that contain carbs
Omega-3 Fatty Acids: Healthy Fats for Scalp & Shine
Another important food for hair growth, Omega-3 fatty acids are crucial for promoting hair growth and health by nurturing hair follicles, minimising inflammation, and ensuring a healthy scalp. "These healthy fats reduce inflammation, promote circulation to the scalp, and improve hair shaft elasticity," says Shah. "It also adds shine, reduces dryness and flakiness, and supports scalp hydration." It is best paired with vitamin E and protein for optimal cellular repair and should be consumed at least three to four times a week, according to the expert.
Source:
- Flaxseeds
- Chia seeds
- Walnuts
- Hemp seeds
- Fatty fish (salmon or sardines)
Biotin -Rich Foods For Hair Growth
Often referred to as vitamin B7, Dr Trasi Nerurkar states that biotin is a water-soluble vitamin that is essential for health and the growth of hair. "It plays an important role in producing keratin, a protein that serves as the structural foundation for hair, skin, and nails," she says. A shortage of biotin-rich foods can result in hair thinning and loss. Biotin aids in the metabolism of fats, carbohydrates, and proteins, which also contributes to overall well-being. "Biotin supports the enzyme systems involved in keratin production and fatty acid synthesis," adds Shah. Biotin boosts hair thickness and strength and enhances scalp health. It is best paired with B-complex vitamins and good fats to improve absorption, and should be consumed two to three times a week in food form. Shah advises including a supplement only if deficient.
Source:
- Almonds
- Walnuts
- Egg yolks
- Sweet potatoes
- Avocado
- Seeds
- Mushrooms
Iron -Rich Foods For Hair Growth
Iron is known to help red blood cells deliver oxygen to your hair follicles. "It is a crucial mineral that significantly influences hair growth and overall hair health," says Dr Trasi Nerurkar. "The oxygen is essential for providing nourishment to hair follicles, thereby encouraging their growth and renewal." According to Shah, iron-rich foods are best paired with vitamin C as it enhances absorption. Avoid pairing it with calcium at the same time, as it inhibits absorption. "Include iron in your daily diet — it is especially important for menstruating women."
- Garden cress seeds
- Spinach
- Methi
- Dates
- Beetroot
- Red lentils
- Jaggery
Zinc-Rich Foods For Hair Growth
Zinc plays a key role in DNA and RNA production, which is critical for healthy follicle function. "Its deficiency can trigger a hair shedding phase," warns Shah. Zinc supports hair tissue growth and repair and regulates sebum production. It is best paired with protein-rich meals for improved bioavailability and should be consumed twice or three times a week through food.
Source:
- Pumpkin seeds
- Sesame seeds
- Cashews
- Lentils
- Whole grains
Vitamin D -Rich Foods For Hair Growth
An essential for promoting hair growth and ensuring overall hair health, vitamin D influences the cycling of hair follicles, encourages the formation of new hair follicles, and supports the strength of hair strands. "A lack of vitamin D can lead to hair loss by interfering with the hair growth cycle and compromising the follicles," says Dr Trasi Nerurkar. The deficiency of vitamin D is often linked to alopecia. "It awakens dormant follicles and improves hair density," adds Shah. "It is best paired with healthy fats for absorption and magnesium." She recommends daily sunlight exposure and dietary support, as well as supplementation if levels are low.
Source:
- Mushrooms
- Ghee
- Fortified milk
- Egg yolks
- Cod liver oil
B-Complex Vitamins: Nutrient Delivery Boosters
Vitamins B12, B6, and folate all aid in the formation of red blood cells, supporting nutrient delivery to the hair roots. "B12, especially, is critical for vegetarians," says Shah. "Vitamin B complex prevents premature greying, fatigue-induced hair loss, and improves hair oxygenation." It is best paired with iron-rich meals.
- Bananas
- Leafy greens
- Dairy products
- Legumes
- Nutritional yeast
Silica & Sulphur: Strength & Shine
Silica and sulphur are trace minerals that support collagen, strengthen hair shafts, and improve shine. Silica and sulphur should be consumed two to three times a week. "It is best paired with vitamin C and iron for tissue strength," says Shah.
Source:
- Onions
- Amla
- Garlic
- Leeks
- Cucumbers with peel
- Horsetail tea
Vitamin A, C, & E: Antioxidant Powerhouses
Vitamin A is a fat-soluble vitamin that is essential for the growth and differentiation of cells, especially in the skin and hair follicles. "It plays an important role in maintaining healthy hair by promoting the production of sebum, the natural oil that hydrates the scalp and hair," explains Dr Trasi Nerurkar. Vitamin A, more importantly, contributes to the hair growth cycle, ensuring that hair follicles effectively progress through their growth, resting, and renewal stages.
Source:
- Sweet potatoes
- Spinach
- Carrots
- Red bell peppers (which are also rich in vitamin C
Commonly referred to as ascorbic acid, vitamin C is a water-soluble vitamin that is crucial for the growth and health of hair. It has antioxidant and collagen-enhancing characteristics. "Vitamin C safeguards hair follicles from harm inflicted by free radicals, stimulates collagen production for sturdier hair, and boosts iron absorption — all contributing factors to vibrant, shiny, and resilient hair."
Source:
- Citrus fruits such as oranges and lemons
- Berries
- Papaya
- Tomatoes
- Guava
- Broccoli
Another fat-soluble vitamin that is crucial to hair growth, vitamin E is known for its antioxidant characteristics and beneficial effects on hair health. It enhances circulation in the scalp, fortifies hair follicles, and safeguards against free radical damage, in turn encouraging healthy hair growth and shine.
Source:
- Snackable nuts and seeds like almonds, hazelnuts, and sunflower seeds
- Avocados
- Spinach
03Common Myths About Food And Hair Growth - Debunked
Myth: Consuming specific foods can accelerate hair growth. Fact: A well-rounded diet abundant in vitamins and minerals is vital for overall hair health. However, no single food will enhance hair growth dramatically.
Myth: Hair loss supplements assure hair regrowth.
Fact: Supplements can offer important nutrients, but they do not guarantee a solution for hair loss. A comprehensive approach that includes nutrition, lifestyle changes, and stress management is crucial.
Myth: Only external treatments work for hair.
Truth: Topicals help, but if your internal nutrient profile is poor, no serum will save you. Hair is a mirror of your inner nutrition, gut health, and stress levels.
Myth: Biotin alone will fix everything.
Truth: Hair needs a symphony of nutrients, not just a soloist. Biotin works best with B-complex, zinc, and protein. Don't rely on a single supplement.
Myth: Going vegan/vegetarian causes hair fall.
Truth: Not true if your diet is well-planned. Pay attention to protein, B12, and iron intake. I have many plant-based clients with lush, healthy hair.
Myth: Oily hair means your scalp is healthy.
Truth: Overproduction of oil could be a sign of poor diet, hormone imbalance, or fungal overgrowth, not necessarily health.
04A Nutritionist’s Daily Guide To Healthy Hair
Eat Whole, Not Just "Healthy" - Make sure to focus on sattvic foods—fresh, seasonal, local, naturally balanced. Think of what your grandmother would feed you, not what an influencer markets. Prioritise Gut Health - A sluggish gut equals poor nutrient absorption. Include fermented foods like homemade chaas, pickled amla, or kefir to ensure hair-supportive minerals are actually absorbed. Cycle Your Diet with Your Hormones (For Women) - Hair health is deeply linked with hormone balance. Incorporate seed cycling, warm cooked meals during your luteal phase, and cooling foods during ovulation. Don't Skip Healthy Fats - Ghee, coconut, nuts, and seeds provide the lubrication and hormonal support your hair needs. Hydrate Beyond Water - Infuse your water with tulsi, fennel, or mint. Sip on coconut water, and enjoy herbal teas like nettle or bhringraj. De-Stress to Detox - In Ayurveda, excess Vata (air and stress) disturbs hair roots. Daily abhyanga (head massage with warm oil) + pranayama can do wonders for circulation and calming. Respect Your Agni (Digestive Fire) - No matter what you eat, if your Agni is weak, your body won't assimilate the nutrients. Include ginger, cumin, and ajwain to support digestion. Healthy hair starts from within, not just at the roots. While shampoo and conditioner play their part, truly luscious locks need some TLC from the inside out. Think of your hair like a plant: it needs the right fuel (read: food) to flourish. By focusing your food intake for hair growth, feeding your body the proper nutrients, and embracing a balanced lifestyle and a little help from your favourite hair heroes, you'll be better equipped to take on all those stubborn strands and bad hair day blues.
05Recommended Products To Support Hair Growth
Love Beauty Planet Onion, Black Seed & Patchouli Hairfall Control Shampoo A nourishing shampoo that contains onion, black seed, and patchouli, which helps reduce hair fall, promotes hair growth, nourishes and hydrates the scalp, leaving hair healthy and revitalised from within. Indulekha Bringha Ayurvedic Oil Pair your shampooing sessions with the Indulekha Bringha Ayurvedic Oil that is clinically proven to promote new hair growth and reduce hair fall. Its scalp-nourishing and hair-regrowth properties make it a favourite for many.
06FAQ
Q. Does food intake affect hair growth?
A. Yes, food intake directly affects your hair growth. Just like everything in your body, your hair requires certain nutrients from your diet that'll help sustain its health and boost hair growth.
Q. What stimulates hair growth?
A. Hair growth is a holistic approach — along with topical products that help nourish your hair from the outside, you also require the right foods that contain nutrients such as vitamins A, B, C, D, and E, iron, zinc, protein, carbohydrates, biotin, and other foods to help nourish and support healthy hair internally. These nutrients enhance hair strength, prevent breakage, stimulate collagen production, and provide the necessary nourishment to the scalp, all of which contribute to creating a supportive environment for long-term healthy hair growth.
Q. What are the best foods for hair growth and thickness?
A. The best foods for hair growth and thickness range from poultry to leafy greens to fatty fish. Protein and biotin-rich foods like eggs help build keratin, while leafy greens like spinach provide iron and vitamins that support scalp circulation. Fatty fish and avocados deliver omega-3s and vitamin E to reduce inflammation and strengthen follicles. Berries add antioxidants and vitamin C to boost collagen, and sweet potatoes offer beta-carotene to promote healthy scalp oil and cell turnover. Add in lean meats and nuts for extra iron and zinc, and you've got a nutrient-rich foundation for thicker, healthier hair.
