How to Eat to Promote Hair Growth

Hair is like a lush, thriving garden with roots embedded in soil that must be enriched to maintain health and vitality.

Illustration by The Epoch Times, Shutterstock

Throughout history, people have tried even the most bizarre remedies to maintain luscious locks. The ancient Egyptian text, “Ebers Papyrus”—discovered in a royal tomb—records a treatment used by Queen Ses more than 3,000 years ago: a mixture of “toes-of-a-dog, refuse-of-dates, and hoof-of-a-donkey.”

While the effectiveness of such ancient remedies is difficult to verify today, one thing has been proven: Dietary choices can reduce hair shedding.

Think of healthy hair as a lush, thriving garden. The medications and injections discussed in part 2 of this series are like synthetic fertilizers used to help struggling plants grow. However, for long-term recovery and growth, the soil must also be enriched. Likewise, nourishing the body through proper diet and nutrition is one of the most natural—and fundamental—ways to support healthy hair growth.

“If you want more hair, you have to invest in creating new hair,” Rajesh Rajput, fellow of the International Society of Hair Restoration Surgery, hair transplant surgeon, and holder of a postgraduate degree in plastic surgery, told The Epoch Times.

He emphasized that hair follicle cells are among the fastest-renewing cells in the body and “require [an] unlimited amount of nutrition.” Without adequate nutritional support, hair growth can come to a halt.

What nutrients are needed for hair growth?

Essential Nutrients for Hair Growth

Hair growth requires vitamins, minerals, proteins, and omega-3s to provide nutrients for optimal hair follicle function. They support cell growth, enhance blood circulation, and help produce keratin, the main protein present in hair.

B Vitamins

B vitamins are vital for the proliferation and metabolism of hair follicle cells—vitamin B7, also known as vitamin H or biotin, is noteworthy in that regard.

Hair loss is one of the hallmarks of biotin deficiency. However, most healthy people do not need to take biotin supplements, as it is naturally produced by gut bacteria and readily available in a typical everyday diet. Good dietary sources of biotin include eggs, salmon, and pork.

Vitamins that help with hair growth and their top food sources. Illustration by The Epoch Times, Shutterstock

That said, genetic conditions—such as enzyme deficiencies—and acquired factors such as malabsorption, excessive alcohol consumption, pregnancy, long-term antibiotic use, certain medications, and even eating raw egg whites can interfere with the body’s ability to produce or absorb biotin. Studies suggest that around half of pregnant women in the United States have low biotin levels. A 2016 study found that among 541 females with hair loss who were studied, 38 percent had low biotin levels.

Biotin is often marketed as a key component in hair health supplements. A 2018 review noted that while some individual cases—primarily in children—have shown hair growth with the use of biotin supplements, large-scale studies have not found strong evidence supporting biotin supplementation.

While there is no evidence that biotin intake up to 200 milligrams per day is toxic to humans, excessive supplementation does carry certain risks. Too much biotin can “affect levels of other elements in the blood and cause unreliable blood work results,” Cindy Chan Phillips, a registered dietitian, told The Epoch Times. Such results can interfere with a physician’s ability to accurately diagnose other conditions, which is why many dermatologists advise against taking biotin supplements without medical supervision.

Excessive biotin intake can interfere with a wide range of blood test markers. For example, excess amounts can cause false low troponin levels, which may lead to the missed diagnosis of heart disease. A 2018 clinical trial found that biotin can interfere with the accuracy of pregnancy tests, including over-the-counter test kits.

In addition to biotin, folate (vitamin B9) and vitamin B12 are also essential for healthy hair growth.

Folate is primarily found in vegetables, especially dark leafy greens such as spinach, asparagus, and Brussels sprouts.

Since 1998, the U.S. Food and Drug Administration has required manufacturers to fortify standardized enriched grain products with folic acid. Any flour labeled “enriched” must contain folic acid and other essential vitamins and minerals.

Most people meet their folate needs through diet alone, though women of childbearing age remain at higher risk of insufficient intake.

Vitamin B12 is found mostly in animal-based foods. The bioavailability of vitamin B12 from dairy products is estimated to be about three times higher than from meat. Since plant-based foods do not naturally contain B12, vegetarians and vegans need to obtain it through fortified foods or dietary supplements.

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Vitamin D

Vitamin D is another essential nutrient for healthy hair. It regulates the growth and differentiation of keratinocytes and may help protect hair follicles from damage caused by dihydrotestosterone (DHT), a key hormone related to the most common hair loss discussed in Part 1.

A vitamin D deficiency can contribute to overall hair thinning. As a hormone, vitamin D also influences how the body processes and responds to androgens. Low vitamin D levels have been linked to several autoimmune conditions, including alopecia areata and psoriasis.

“Most people will be vitamin D insufficient or deficient during winter,” Manish Mittal, a hair transplant surgeon in London and founder of Mittal Hair Clinic, told The Epoch Times. During colder months, he recommends that patients consider supplementing with vitamin D regardless of their hair loss.

Vitamins A and C

Vitamin A is necessary for the growth and differentiation of follicular cells. It also regulates sebum production, which helps keep the scalp moisturized and the hair naturally shiny. Vitamin C plays a crucial role in collagen synthesis, which supports keratin production—the structural protein that makes up hair.

Zinc, Selenium, and Iron

The rapid division and growth of hair follicle cells rely on specific enzymes and trace elements, such as zinc and selenium, essential for the production and activity of enzymes. These minerals are also closely linked to immune system health.

Zinc deficiency can lead to telogen effluvium, a non-scarring form of diffuse hair loss, and thinner, lighter-colored, and more brittle hair.

Studies have shown that zinc levels are lower in patients with alopecia areata and telogen effluvium than in healthy people. Among those with male pattern hair loss, those with higher zinc levels tend to respond better to conservative therapies, such as 5 percent topical minoxidil, and correction of vitamin and mineral deficiencies, compared to those who are zinc-deficient.

Minerals that help with hair growth and their top food sources. Illustration by The Epoch Times, Shutterstock

Vegetarians are particularly at risk for zinc deficiency, as zinc from plant sources is less bioavailable than from meat. Additionally, vegetarian diets often include more legumes and whole grains, which contain phytates—compounds that inhibit zinc absorption.

Animal studies have demonstrated a link between selenium deficiency and hair loss. In infants with low selenium levels, supplementation has been shown to reverse symptoms of hair shedding. The recommended daily selenium intake for adults is 55 micrograms—an amount easily met with just one Brazil nut. Seafood is another excellent and widely available source of selenium.

However, excessive selenium intake could also result in hair loss. Elevated selenium levels have been reported in the blood of some patients with treatment-resistant hair loss.

Iron is another essential nutrient for hair health. Several genes involved in hair follicle activity are regulated by iron, and iron also plays a critical role in producing hemoglobin—the protein that carries oxygen to the cells. Hair loss can result from iron deficiency anemia and iron’s broader impact on enzyme activity.

A retrospective study involving 155 patients with female pattern hair loss in Taiwan found that when iron deficiency was defined as serum ferritin levels below 60 ng/mL, up to 70 percent of patients were iron-deficient. Additionally, greater increases in ferritin levels were observed among those who reported improved hair regrowth after supplementation. A 2021 systematic review of 36 studies indicated that 21 percent of women were iron-deficient. Ferritin levels were also lower in women with non-scarring hair loss compared to healthy controls.

Iron absorption requires an acidic environment, meaning people with malabsorption conditions such as celiac disease, low stomach acid, or those taking antacids may face a higher risk of deficiency. Vegetarians are also more likely to have low iron levels, as plant-based diets provide non-heme iron, which is absorbed less efficiently by the body.

Red meat is the most bioavailable source of heme iron. Phillips noted that compounds such as oxalates in tea can inhibit the absorption of non-heme iron from plant-based foods. As a result, vegetarians are advised to avoid tea or coffee during meals. On the other hand, vitamin C can enhance non-heme iron absorption. “A glass of orange juice with the spinach salad is a good combination,” she said.

Protein and Omega-3

Just as bricks are essential for building a house, dietary protein provides the raw materials the body needs to maintain cellular functions, including hair growth. Inadequate protein intake can lead to thinning hair and increased shedding.

Omega-3 fatty acids—found in foods such as fatty fish and flaxseed—also play an important role in supporting healthy hair follicles. These essential fats help reduce inflammation in the body, improving scalp health and creating a more favorable environment for hair growth.

The Problem With Supplements

Typing “hair loss supplements” into Amazon brings up more than 5,000 product listings.

However, the effectiveness of supplements is difficult to prove in human trials. Unlike animal studies, human trials face greater challenges in controlling variables such as diet and lifestyle, which can affect outcomes. As a result, some clinical studies have produced inconclusive or inconsistent findings. Moreover, many trials are funded by product manufacturers or developers, which may introduce bias.

“Unfortunately, there are plenty of hair supplement products in the marketplace, but there is little evidence of their effect,” Phillips said. She added that dietary supplements are not regulated by the U.S. Food and Drug Administration.

For those who choose to take supplements, she recommends selecting products from reputable sources—specifically, brands independently tested by organizations such as the United States Pharmacopeia, NSF International, or ConsumerLab. However, she said certifications focus on ingredient accuracy and product safety, not on proven efficacy for hair growth.

More is better doesn’t always apply when it comes to certain nutrients, Phillips noted. Taking supplements without understanding your nutrient needs can backfire—and in some cases, do more harm than good.

For example, taking vitamin D supplements without a deficiency can raise levels beyond the safe upper limit, potentially leading to excessive calcium buildup in the body and worsening hair loss, she said.

Beyond vitamin D, research has shown that excessive supplementation of certain nutrients—including selenium, and vitamins A and E—may also contribute to hair loss.

In a 2011 report on acute selenium toxicity, a liquid dietary supplement was found to contain 200 times the labeled concentration of selenium. The incident resulted in selenium poisoning in 201 people across 10 states—70 percent of whom experienced hair loss.

A well-rounded diet is generally sufficient to meet the body’s needs for vitamins and trace minerals. Two to 3 ounces of protein and 1 to 2 cups of vegetables or fruit per meal can help support the health of hair and overall well-being, she said.

Mittal agreed. “All of this comes from having a good, balanced nutritional diet.”

The Roots of Hair Loss

Part 1

The Root Causes of Hair Loss

Part 2

Popular Drugs and Therapies That Reverse Hair Loss—And Their Caveats

Part 3

How to Eat to Promote Hair Growth

More from this series

The Role of Diet

Following a Mediterranean-style diet has been associated with a reduced risk of male pattern hair loss—a benefit largely attributed to its abundance of fresh herbs and vegetables. The diet also includes fruits rich in polyphenols, compounds known for their potent antioxidant properties.

“Mediterranean diet ... is an anti-inflammatory, antioxidant diet ... beneficial for hair growth,” Phillips noted.

The Mediterranean diet, due to its rich inclusion of vegetables and herbs, helps reduce hair loss risks. Illustration by The Epoch Times, Shutterstock

A cohort study of 9,647 participants—including 7,348 with androgenetic alopecia—found that diets high in antioxidants may help prevent hair loss, while pro-inflammatory diets appeared to increase the risk. The risk was especially pronounced in women genetically predisposed to androgenetic alopecia, possibly due to the association between inflammatory diets and metabolic syndrome.

Ultra-Processed and Sugary Foods

Diets high in ultra-processed foods have been linked to increased inflammation in the bloodstream and the scalp. These foods are typically high in calories and contain additives that encourage overeating, contributing to obesity—a known risk factor for hair loss.

Sugar-containing processed foods are another indirect contributor to hair loss. Sugar stimulates excess sebum production, creating an oily scalp environment that promotes microbial overgrowth, leading to irritation and inflammation. High sugar intake can also activate certain biochemical pathways that may accelerate hair loss.

A 2023 study involving more than 1,000 participants found a significant association between sugar-sweetened beverages and a higher risk of male pattern hair loss in young men.

Calorie-restricted diets have also been associated with increased hair shedding.

Even healthy people who are not overweight may experience hair loss when trying to lose weight through dieting, Rajput said. He noted that extremely low-fat, no-carb, and ketogenic diets can all negatively affect hair health.

Key to Hair Growth

Hair is metabolically active tissue, which is why nutrients that support regeneration, metabolism, and cellular renewal—such as protein, B vitamins, vitamin D, and minerals—are important for maintaining healthy hair growth.

A balanced diet remains the simplest and most effective way to obtain essential nutrients.

Phillips stated that focusing on whole, unprocessed foods rather than on packaged or highly processed products delivers nutrients your body needs and lowers the risk of overconsumption of those nutrients. The Mediterranean diet is one widely recognized example of a balanced eating pattern.

Many people experience inflammation caused by chronic stress, often without realizing it until symptoms such as hair loss or weight gain appear. “It is so common now,” Phillips said.

Maintaining a healthy, well-rounded diet can help counteract the effects of stress—particularly when combined with regular physical activity and adequate sleep, which can enhance resilience and recovery.

A balanced meal typically includes 2 to 3 ounces of protein, at least one cup of vegetables, and half a cup of whole grains. Whole grains are high in fiber, which can help reduce inflammation, Phillips noted. She recommends eating colorful vegetables daily, ideally incorporating multiple kinds into each meal. Rotating among at least three different types of protein throughout the week is also beneficial—for example, fish on Monday, chicken on Tuesday, and beef on Friday.

Supplements can be helpful for people who cannot obtain sufficient nutrients from their diet or have certain nutrient deficiencies.

However, Rajput suggests not taking all supplements daily. Taking all of them at once is like bringing every kind of construction worker to a job site at the same time—it can lead to chaos and inefficiency. Instead, he recommends grouping supplements that work synergistically, such as pairing folate with iron or B vitamins with protein. Spacing them out across different days of the week may also improve their effectiveness and absorption.

Next: Now that we’ve discussed powerful healing options such as medications and gentler yet effective methods such as diets, we will explore natural remedies that can help relieve—or even reverse—hair loss.