Dealing With Hair Loss? Try Adding These 10 Foods to Your Diet

If you’re experiencing hair loss or thinning hair, you’ve probably wondered if there’s anything you can do to prevent it from getting worse. And while shampoos and conditioners may come to mind first, your diet may also be playing a role.

We spent some time going through the research to figure out the best foods for hair growth. And most of the studies are on people who have been diagnosed with hair loss conditions, or who aren’t getting enough of a certain vitamin, mineral, or nutrient in their diet. That means it's hard to know if the results also apply to people without these conditions. But given the following foods also have other health benefits, it won’t hurt to give them a try — in moderation.

1. Eggs

Eggs are a good source of biotin, iron, choline, and protein — all nutrients that may keep hair healthy and support hair growth. Scientists haven’t measured hair growth in relation to egg consumption specifically. But they’ve observed that if a person isn’t getting enough of these nutrients in their diet and are experiencing hair loss, supplementation might help. 

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This is especially true for biotin. One review of 18 studies showed that biotin supplementation (ranging from 3,000 mcg to 30,000 mcg daily) helped with hair growth in people who had lower levels of biotin in their blood 

If you’re eating a balanced diet, it’s likely that you’re getting enough of these nutrients already — including biotin. But an extra boost likely won’t hurt. If you normally eat the same breakfast every day, try adding some scrambled or hard-boiled eggs into your routine. They can also be an easy, quick dinner on a busy weeknight.  

2. Avocado

Avocados contain biotin, too. But they’re also rich in vitamin E, an antioxidant that helps protect cells in the body from damage. In fact, damage to cells from oxidative stress is linked to scalp and hair damage. But the link between low vitamin E and hair loss is still unclear. 

One study showed that low levels of vitamin E may contribute to hair loss — but another study found that it made no difference. 

One small study looked at people with alopecia, an autoimmune condition that causes hair loss. Researchers found that a daily supplement that contained vitamin E led to better hair growth after 8 months. 

But even if it’s unclear if foods rich in vitamin E help with hair growth, avocados are packed with healthy fats and other essential nutrients. Try adding them to sandwiches, salads, or even eggs for a nutritious meal. 

3. Yogurt

Greek yogurt is packed with protein, vitamin B12, and probiotics, which can keep hair healthy. No studies have looked directly at the effects of eating more yogurt on hair health. But data support that not getting enough protein may cause weaker or brittle hair.

And in people with androgenetic alopecia who primarily experience hair loss on the top and front of the head, taking 80 mL of a probiotic supplement daily led to better hair growth and thicker hair after 4 months. So it’s possible that the probiotics in yogurt can have a similar effect.

4. Fatty fish

Fatty fish like salmon and mackerel contain ingredients like omega-3 and omega-6 fatty acids that support hair health. One study showed that women taking supplements containing omega-3, omega-6, and antioxidants saw improved hair density and less hair loss after 6 months.

They’re also rich in nutrients like selenium, vitamin D, and protein, which all support hair health. One study showed that vitamin D may even wake up hair follicles that have become dormant or fallen asleep. 

Additional research shows that other components of fish oil like DHA (docosahexaenoic acid) can promote hair growth in mice in the lab. But there’s no research to say whether this is true for humans, too. 

5. Nuts

Nuts like cashews, walnuts, almonds, and peanuts are a good source of biotin, protein, and other healthy fats that may help keep your scalp moisturized and help hair grow. 

Brazil nuts contain high levels of selenium, which is another mineral that may play a role in hair growth. Research is mixed, though. And too much selenium can actually make a person’s hair fall out. Each Brazil nut can contain around 68 mcg to 91 mcg of selenium. For adults, the upper recommended daily amount of selenium is 400 mcg. So, don’t eat more than five or so Brazil nuts in a day.

6. Sweet potatoes

Sweet potatoes are a good source of a nutrient called beta-carotene. The body turns beta-carotene into vitamin A, which plays an important role in both skin and hair health. 

Low levels of vitamin A can be associated with hair loss. But like selenium, too much vitamin A can be toxic and cause hair to fall out. So be careful not to go overboard with vitamin A supplementation. The good news is that you can eat as much beta-carotene as you want. Your body will only turn beta-carotene into vitamin A if it needs it.

7. Oysters

Oysters contain omega-3 fatty acids, the healthy fats we mentioned above. But they’re also a great source of zinc, a nutrient that may play a role in hair loss, particularly for people with alopecia or other hair loss conditions. 

Some studies suggest that people with alopecia have lower levels of zinc. And for people who aren’t getting enough zinc in their diet, zinc supplementation (50 mg daily) may help hair to grow. 

8. Spinach

Spinach is rich in A, B, and C vitamins, folate, antioxidants, and anti-inflammatory compounds — all of which can play a role in hair health.

It’s also another great source of iron (low iron levels can lead to hair loss). This is because iron helps your blood carry oxygen throughout your body — including the cells that are responsible for hair growth. 

9. Strawberries and blueberries

Berries like strawberries and blueberries are packed with vitamin C and other antioxidants that can help keep your scalp and hair follicles healthy. This is partly because vitamin C helps the body absorb iron, which is important for hair growth. 

Strawberries and blueberries are also particularly rich in vitamin B5 (also known as pantothenic acid), which has been shown to help keep hair strong. But like many of the other foods on this list, no research studies have been done to evaluate whether people who eat more berries have better hair growth.

10. Soybeans

Soybeans contain a natural molecule called spermidine. And there’s growing interest from scientists in whether this can promote hair growth.

Spermidine has been shown to keep hair follicles in their growing phase for a longer period of time. This then allows hair to grow longer. But this research was only done in 100 people — and they were taking spermidine supplements daily. So it’s hard to say if the same effect would be seen from simply eating soybeans. But it’s possible.

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Written by:

Cherilyn Davis, MD

Cherilyn Davis, MD, is a board-certified pediatrician in New York City. She has held local and national roles at the American Medical Women’s Association including board member of the physician division and physician chair of social media.

Edited by:

Katie E. Golden, MD

Katie E. Golden, MD, is a board-certified emergency medicine physician and a medical editor at GoodRx.

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