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.
Why 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.
Essential 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.”
Source:
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.
Source:
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
Common 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.
A 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.
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.
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.
FAQ
Does food intake affect hair growth?
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.
What stimulates hair growth?
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.
What are the best foods for hair growth and thickness?
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.
Nutrients for HairFoods for Hair GrowthHair Loss MythsGut & Hormone Health
Nutrients for HairFoods for Hair GrowthHair Loss MythsGut & Hormone Health
Tatiana Dias
Tatiana Dias is a beauty and lifestyle journalist, who often moonlights as a sounding board for most of her friends. Why? She likes to put her degree in Psychology to use somewhere! Adopted by three cats, you’ll often find her conversing with animals more than humans.
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your requests, respond to your inquiries, fulfil your orders, honour
coupons, provide you with samples, enable you to participate in
sweepstakes or make various other features, services and materials
available to you through our websites we share your personal data
with
third-party service providers that performfunctions on our behalf, such as companies that:
host
or operate Unilever’s websites, process payments, analyse data,
provide
customer service, postal or delivery services, and sponsors or other
third-parties that participate in or administer our promotions. They
have access to personal data needed to perform their functions but
may
not use it for other purposes. Further, they must process this
personal
data in accordance with this Privacy Notice and as permitted by
applicable data protection laws and regulations.
Other third-parties. Your personal data will also
be
used by us or shared with our sponsors, advertisers, advertising
networks, advertising servers, social media networks, and analytics
companies or other third-parties in connection with
marketing, promotional,
data
enrichment (to find out more about our privacy key
terms
follow the link)
and other
offers,
as well as product information.
Business transfers. Your personal data will be used
by
us or shared with the Unilever Group, primarily for business and
operational purposes. As Unilever Group continues to develop
the
business, it may sell or purchase assets, subsidiaries or business
units. In such transactions, your personal data generally is
one
of the transferred business assets but remains
subject to the promises made in any pre-existing
Privacy Notice (unless, of course, you consent otherwise). If
another
entity acquires us, our businesses or substantially all or part of
our
assets, or assets related to Unilever’s websites, your personal data
will be disclosed to such entity as part of the due
diligence
process and will be transferred to such entity as one
of
the transferred assets. Also, if any bankruptcy or
reorganization
proceeding is brought by or against us, all such personal data will
be
considered an asset of ours and as such it is possible they will be
sold
or transferred to third-parties.
Legal disclosure. We may transfer and disclose your
personal data to third-parties:
To comply with a legal obligation;
When we believe in good faith that an
applicable law requires it;
At the request of governmental authorities conducting an
investigation;
To verify or enforce our “Terms of Use” or
other applicable policies;
To detect and protect against fraud, or any
technical or security
vulnerabilities;
To respond to an emergency; or otherwise
To protect the rights,
property, safety, or
security of third-parties, visitors to
Unilever’s websites, Unilever or the public.
International data transfers
Unilever shares personal data within the Unilever Group or with
third-parties
for purposes described in this Privacy Notice.
Unilever will only send personal data collected within a
restricted
legal framework, such as e.g. the European Economic
Area (EEA) or Asian Pacific Economic Cooperation (APEC), to
countries which do not have data protection laws that are considered to
provide appropriate levels of protection in the restricted legal
framework
in circumstances such as:
· To follow your
instructions;
· To comply with a legal
duty; or
· To work with our agents and
advisers
who we use to help run our business and
services.
If we do transfer personal data to outside of the restricted legal
framework,
Unilever will make sure that it is protected in the same
way as if it was being used in that restricted legal
framework.
We’ll use one of the following safeguards:
· Transfer to another Country whose
privacy legislation ensures an adequate level of
protection
of personal data similar or equivalent to the country it was collected
in;
Put in place a contract with the third-party that
means
they must protect personal data to the same standards as in the
country
the data was collected in.
Unilever takes the security of your personal data very
seriously. We take every effort to protect your
personal
data from misuse, interference, loss, unauthorised access, modification
or
disclosure.
Our measures include implementing appropriate access
controls, investing in the latest Information
Security
Capabilities to protect the IT environments we leverage,
and
ensuring we encrypt, pseudonymise and
anonymise personal data wherever possible.
Access to your personal data is only permitted among our employees and
agents
on a need-to-know basis and subject to strict
contractual confidentiality obligations when processed
by
third-parties.
We will keep your personal data for as long as we need
it
for the purpose it is being processed for. For example,
where you make a purchase online with us we will keep the data related
to
your purchase, so we can perform the specific contract you have entered
and
after that, we will keep the personal data for a period which enables us
to
handle or respond to any complaints, queries or concerns relating to the
purchase.
Your data may also be retained so that we can continue to improve
your experience with us and to ensure that you receive any
loyalty rewards which are due to you.
We retain the identifiable data we collect directly for targeting
purposes
for as little time as possible, after which we employ
measures to permanently delete it.
We will actively review the personal data we hold and delete it
securely, or in some cases anonymise it,
when
there is no longer a legal, business or consumer need for it to be
retained.
Your rights in relation to your personal data how it is processed. You
can
exercise these rights at any point. We have provided an overview of
these
rights below together with what this entails for you. You can exercise
your
rights by sending an email or submitting a request through the “Contact
Us”
form on our websites.
Where we process your personal data, you have a number of rights over how
the
data is processed and can exercise these rights at any point. We have
provided an overview of these rights below together with what this
entails
for you. You can exercise your rights by sending an email or submitting a
request
through the “Contact Us” form on our websites.
The right to be informed. You have the right to be
provided with clear, transparent and easily understandable
information
about how we use your personal data and your rights. Therefore,
we’re
providing you with the information in this Notice.
The right to access and rectification. You have the
right to access, correct or update your personal data at any time.
We
understand the importance of this and should you want to exercise
your
rights, please contact us.
The right to data portability. The personal data
you
have provided us with may be portable. This means it can be moved,
copied or transmitted electronically under certain circumstances.
The right to be forgotten. Under certain
circumstances,
you have right to request that we delete your data. If you wish to
delete the personal data we hold about you, please let us know and
we
will take reasonable steps to respond to your request in accordance
with
legal requirements. If the personal data we collect is no longer
needed
for any purposes and we are not required by law to retain it, we
will do
what we can to delete, destroy or permanently de-identify it.
The right to restrict processing. Under certain
circumstances, you have the right to restrict the processing of your
personal data.
The right to object. Under certain circumstances,
you
have the right to object to certain types of processing, including
processing for direct marketing (i.e., receiving emails from us
notifying you or being contacted with varying potential
opportunities).
The right to lodge a complaint with a Supervisory Authority.
You have the right to lodge a complaint directly with any
local
Supervisory Authority about how we process your personal data.
The right to withdraw consent. If you have given
your
consent to anything we do with your personal data (i.e., we rely on
consent as a legal basis for processing your personal data), you
have
the right to withdraw your consent at any time (although if you do
so,
it does not mean that anything we have done with your personal data
with
your consent up to that point is unlawful). You can withdraw your
consent to the processing of your personal data at any time by
contacting us with the details provided below.
Rights related to automated decision-making. You
have
the right not to be subject to a decision which is based solely on
automated processing and which produces legal or other significant
effects on you. In particular, you have the right:
to obtain human intervention;
to express your point of view;
to obtain an explanation of the decision
reached after an assessment; and
to challenge such a decision.
Further information and advice about your rights can be obtained from the
data protection Regulator in your Country.
We are committed to protect your personal information collected and
processed
by us and look forward to your continued support for the same. If you
have
any query, grievance with respect to the processing of information by
us,
you can reach out to us by calling our Toll Free No.
1800-10-22-221
or by email to lever.care@unilever.com or
submitting a request through the “Contact Us
(Privacy Request/Concern)”
form available on the HUL website.
You can also reach out to our Privacy Office in the event of any
escalation
or absence of resolution of grievance, requests, rights pertaining to
personal data processed by us. You may contact our DPO/Privacy Grievance
Officer at (1) The Data Protection Officer/Privacy Grievance Officer,
Hindustan Unilever Limited, Unilever House, B. D. Sawant Marg, Chakala,
Andheri (E), Mumbai - 400 099 or at: Grievance.Officer-Privacy@unilever.com.
You can also call on the aforementioned contact number and request it to
be
referred to the DPO/Data Protection Office.
When a privacy question or access request is received, we have
a dedicated
team which triages the contacts and seeks to address the specific
concern or
query which you are seeking to raise. Where your issue may be more
substantive in nature, more information may be sought from you. If you
are
unsatisfied with the reply received, you may refer your complaint to the
relevant Supervisory Authority. If you ask us, we will endeavour to
provide
you with information about relevant complaint avenues which may be
applicable to your circumstances.
We will update this Privacy Notice when necessary to
reflect
customer feedback and changes in our products and services. When we post
changes to this statement, we will revise the “last
updated” date at the top of this Notice. If the changes are
significant, we will provide a more prominent notice
(including, for certain services, email notification of Privacy Notice
changes). We will also keep prior versions of this Privacy Notice in an
archive for your review.
We will not reduce your rights under this Privacy Notice
without your consent.
Additional Privacy Terms or Notices
In addition to this Privacy Notice, there may be specific campaigns or
promotions which will be governed by additional privacy
terms or notices. We encourage you to read
these additional terms or notices before participating in any such
campaigns
or promotions as you will be required to comply with them if you
participate. Any additional privacy terms or notices will be made
prominently available to you.
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