Experts told Prevention magazine that eating specific foods can help slow the hair loss and thinning that tends to develop with age, even in people who have long had thick hair.
Osteopathic doctor and dermatologist Asmi Berry said the health of a person's hair depends on the nutrients they consume, so any gaps in diet quickly become visible in the hair. New York dermatologist Gary Goldenberg agreed, saying people should start with a nutrient-rich diet built around whole foods such as lean protein, fruit, vegetables and healthy fats.
Key vitamins for hair growth
Melissa Mroz-Planells, a national media spokesperson for the Academy of Nutrition and Dietetics and a member of Prevention's Expert Board, said the three most important vitamins for healthy hair growth are vitamin A, vitamin C and vitamin B7, also known as biotin. She said vitamin A supports hair growth and helps produce the sebum that moisturizes hair and scalp, vitamin C supports the collagen synthesis needed for keratin production, and biotin can help stimulate hair growth.
Goldenberg also pointed to vitamins B12, D and E, along with iron, zinc and omega-3 fatty acids, saying these nutrients play a key role in cell growth, reducing inflammation and keeping hair follicles strong. Berry said protein is another essential nutrient, since hair is made mostly of the protein keratin; without enough of it, growth slows, strands weaken and shedding increases.
Berry said that when the body lacks key nutrients, it prioritizes vital organs over hair growth, which can cause hair loss, brittleness and slower growth. Low iron, protein or zinc levels can cause thinning, brittleness and even telogen effluvium, a condition involving excessive shedding triggered by stress or vitamin deficiency, she said.
Foods rich in vitamin C and biotin
Dietitian Keri Gans said strawberries are an excellent source of vitamin C, a powerful antioxidant with anti-inflammatory properties that can boost blood flow throughout the body, including the scalp, stimulating hair follicles. She said egg yolks are a good source of biotin, which has long been linked to hair growth and supports the production of keratin.
Gans said lentils, a plant-based food, contain iron, which helps carry oxygen to the body's cells, and that iron deficiency, or anemia, often causes hair loss. Fatty fish such as salmon, herring and mackerel are a good source of omega-3 fatty acids, which Berry said reduce scalp inflammation and add moisture and shine to hair. Fatty fish is also rich in protein and contains selenium, vitamin B and vitamin D, she said, noting that selenium helps regulate thyroid hormone levels and reduces oxidative stress affecting hair follicles, while vitamin D is linked to stimulating new follicle growth. Berry said people with low vitamin D often struggle with thinning hair.
Vegetables that support the scalp
Spinach contains iron, vitamin A, folate and vitamin C, Berry said, noting that iron helps deliver oxygen to hair follicles and low iron levels can cause excessive shedding, while folate is needed to produce keratin and support healthy growth. According to Harvard Medical School, too much vitamin A can actually worsen hair growth and increase shedding.
Mroz-Planells said sweet potatoes are rich in vitamin A, biotin and, to some extent, vitamin C, all known to stimulate hair growth. She said carrots are similarly rich in vitamin A and vitamin C, and that these orange foods also contain carotenoids shown to protect against UV damage and improve skin elasticity, hydration and texture. Broccoli contains the same vitamins along with biotin, she said, with its vitamins A and C benefiting the scalp while biotin supports keratin production. She added that red bell peppers are rich in vitamins C and A, aiding collagen production and sebum production respectively.
Dairy, avocado, oysters and beans
Mroz-Planells said yogurt, rich in biotin and vitamin A, can also support hair growth. Berry said avocado is rich in biotin and healthy fats that stimulate hair growth and leave hair healthier and shinier, while oysters are rich in zinc, which supports tissue repair and prevents weakening of hair follicles, and are also a good source of protein and vitamin B12.
Experts said black beans, kidney beans and chickpeas contain high levels of protein, iron, zinc, biotin and folate, all necessary for healthy hair follicles and scalp circulation.
Chicken, almonds and walnuts
Goldenberg said lean meat such as chicken provides high-quality protein needed to form keratin, alongside iron, which plays an important role in hair health and growth. He said iron deficiency is fairly common, particularly among women, and can lead to hair loss.
Goldenberg said almonds are rich in vitamin E, an antioxidant that protects cells from damage, and also contain biotin, which supports keratin production, and magnesium, which strengthens hair follicles and promotes faster, healthier growth with less breakage. He said walnuts contain omega-3 fatty acids that nourish the scalp, ease inflammation and improve circulation, as well as biotin and antioxidants that strengthen hair follicles and reduce oxidative stress, supporting thicker, shinier hair.
