Dealing With Hair Loss? Try These 15 Foods for Hair Growth

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 switching out your shampoo might 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. Others are on people 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 for hair growth also have other health benefits, it won’t hurt to give them a try — in moderation.

1. Eggs

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

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) improved 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. 

2. Avocado

Avocados contain biotin, too. But they’re also rich in vitamin E, an antioxidant that helps protect the body’s cells from damage. In fact, cell damage 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. 

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

EXPERT PICKS: WHAT TO READ NEXT

• Can shampoos cause hair loss? Some ingredients in shampoos, like formaldehyde, have been linked to hair loss. Read about which shampoo ingredients to avoid.

• Nutrient deficiencies that cause hair loss: Certain vitamin and mineral deficiencies — such as vitamin D, vitamin B, iron, and zinc — can cause hair loss. And supplements may help.

• Is it normal to lose hair in the shower? Hair shedding is a key stage of the hair life cycle. But it can be stressful. Learn what’s considered a normal amount of hair loss in the shower.

But whether vitamin E foods help with hair growth, avocados are packed with healthy fats and nutrients that have many benefits for your health. Try adding them to sandwiches, salads, eggs, or grain bowls. 

3. Greek yogurt

Studies haven’t looked directly at the link between yogurt and hair health. But Greek yogurt is packed with protein. And the data support that not getting enough protein may cause weaker or brittle hair.

Greek yogurt is also an excellent source of probiotics, which may also help with hair health. One study looked at people with androgenetic alopecia (pattern hair loss) who experienced hair loss on the top and front of the head. The study found that taking 80 mL of a probiotic supplement daily led to improvements in hair count and thickness after 4 months. So it’s possible that the probiotics in yogurt can have a similar effect.

Another way probiotics may prevent hair loss is by reducing inflammation in your gut. Gut inflammation can impair your ability to absorb nutrients. This can lead to nutrient deficiencies, which can contribute to hair loss.

4. Fatty fish

Fatty fish like salmon and mackerel contain 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.

Fatty fish are also rich in protein and vitamin D, both of which support hair health. One study showed that vitamin D may even wake up hair follicles that have become dormant or fallen asleep. 

Other research shows that components of fish oil like DHA (docosahexaenoic acid) can promote hair growth in mice. 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 protein, and biotin. They also contain unsaturated fats that may moisturize the scalp and help hair grow. 

Brazil nuts contain high levels of selenium, a 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. And each Brazil nut contains 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 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 skin and hair health. 

Low levels of vitamin A are linked to hair loss. But 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. Leafy greens

Spinach and other leafy greens are rich in vitamins A, B, and C, folate, and antioxidants. All of these nutrients can play a role in hair health. And the anti-inflammatory compounds in leafy greens may help prevent hair loss, since too much inflammation can trigger hair loss in your body. 

Spinach, in particular, is a great source of iron (having low iron 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, an important nutrient for hair growth. 

Strawberries and blueberries are also 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, there isn’t research to evaluate whether people who eat more berries have better hair growth.

10. Soy

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

Research suggests that spermidine may keep hair follicles in their growing phase for a longer period of time. This might support hair growth. But this study only included 100 people — and they were taking spermidine supplements daily. So it’s hard to say whether eating soy foods would lead to the same effect. But it’s possible.

Soy foods include tofu, edamame, and soy milk.

11. Hot chili peppers

Hot peppers contain a plant compound called capsaicin, which is responsible for their hot and spicy taste. Topical capsaicin may stimulate hair growth in people with alopecia. 

One small study combined topical capsaicin and two other plant compounds — curcumin and piperine — and compared it to the hair growth medication minoxidil. The study found that the capsaicin mixture was effective at treating alopecia (but not better than minoxidil). And while the National Alopecia Areata Foundation (NAAF) lists capsaicin as a potential treatment, it mentions that it doesn’t appear to be very effective. So more research is needed. 

12. Carrots

Like sweet potatoes, carrots are a great source of beta carotene and vitamin A, which can benefit hair health. Some health influencers and hair care companies claim that carrot oil (the oil from either carrot seeds or roots) can moisturize the hair and scalp to help hair grow faster. 

A small study done in rats found that carrot oil helped hair grow thicker but not longer. But keep in mind that this is just one small study, and it was done in rodents, not humans. 

Carrot oil may also have antimicrobial properties. This could potentially benefit your scalp and hair follicles. Either way, eating carrots — and/or using carrot oil — is a healthy practice that’s unlikely to cause harm. 

13. Lentils

Lentils contain prebiotics. These are hard-to-digest fibers from carbohydrates that serve as food for the healthy bacteria in your gut. By helping these bacteria thrive and do their job, prebiotic foods support a healthy gut.  

This can help with hair health. That’s because having an unhealthy balance of bacteria in your gut — also called dysbiosis — may play a role in the development of alopecia. So eating enough prebiotic foods like lentils (and other legumes, too), may support hair health. 

Lentils are also a good source of zinc.

14. Kimchi

Kimchi is made from salted and fermented vegetables, most often cabbage and/or radish. Kimchi is native to Korea, but it’s available (and popular) in many parts of the world. Since kimchi is a fermented food, it’s a natural source of probiotics.

One study looked at men who were experiencing hair loss. It found that taking a probiotic supplement that included kimchi improved hair density and thickness.

So, it’s possible that eating kimchi — along with other probiotic foods — is good for your hair. 

15. Seeds

Seeds — like pumpkin, chia, sesame, and sunflower — offer a lot of nutrition. They contain fiber, unsaturated fats, antioxidants, and plant-based protein. These nutrients can support healthy hair and benefit your heart, brain, and blood sugar, too. 

Try snacking on 1 oz of seeds each day, or add them to yogurt, salads, and trail mix. You can also enjoy seed butters from sunflower seeds and sesame (tahini). 

Frequently asked questions

Why trust our experts?

Written by:

Cherilyn Davis, MD

Cherilyn Davis, MD, is a board-certified pediatrician in NYC. She's 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:

Meredith Hoffa

Meredith Hoffa is a senior health editor at GoodRx, where she leads journalists and clinicians covering various well-being topics, particularly in diet and nutrition.

Reviewed by:

Katie E. Golden, MD

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

Our editorial standards

Meet our experts