Nutrition for hair growth

To grow your hair fast and long, you must be well nourished. Without adequate Calories and nutrients, your body stops or slows hair growth and directs the nutrients you have to more important functions such as retaining muscles, bones, and organs.

Below are 12 nutrients vital for hair growth along with foods that are rich in these nutrients. I recommend regularly eating at least 1 of the recommended foods for each nutrient as well as getting enough food in order to maximize your hair growth.

1) Protein

Studies have shown low protein diets to promote hair loss. (1, 2, 3) This is likely because hair follicles are made mostly of protein. Therefore it’s important to get enough quality protein in your diet for hair growth.

Good Sources of Protein Include:

• Muscle Meat
• Organ Meat
• Fish and Seafood
• Bone Broth
• Dairy
• Eggs

2) Biotin

Biotin (Vitamin B7) is essential for the production of a hair protein called keratin, and therefore essential for hair growth. (1, 4) While biotin supplementation has been shown to improve hair growth in those with biotin deficiency, in has shown no increase in hair growth for those without deficiency. (3, 4)

Biotin deficiency is extremely rare. “Current recommendations for biotin by the Institute of Medicine state that the daily adequate intake (AI) for adults is 30 μg/day. Most healthy individuals meet these requirements through a well-balanced diet, though many still take up to 500-1,000 μg of biotin supplementation daily.” (4)

This excess biotin consumption is completely unnecessary and likely won’t increase hair growth. Instead I recommend you focus on getting biotin through food.

Good Sources of Biotin Include:

• Cooked Eggs
• Liver
• Salmon
• Pork
• Beef
• Sunflower Seeds
• Sweet Potato

(5)

3) Collagen

Collagen provides protein to make hair, provides antioxidants to reduce oxidative damage to hair and prevent greying, and prevents hair thinning by nourishing and strengthening the dermis layer of your skin where the root of you hair is. (6, 7)

Good Sources of Collagen Include:

• Bone Broth
• Meat Cooked On The Bone
• Connective Tissues in Meat
• Chicken With Skin On

4) Vitamin C

Vitamin C promotes hair growth in a few ways. One, vitamin C is necessary for collagen production which we just learned promotes hair growth. (1) Two, vitamin C helps the body absorb iron which we will later learn promotes hair growth. (1)

Three, vitamin C is an antioxidant, meaning it protects hair follicles against damage from harmful molecules called free radicals. (1) These free radicals cause oxidative stress which has been shown to increase aging, hair loss, and hair greying. (3, 7) By consuming antioxidants, such as vitamin C, we can prevent these and thus promote healthy hair growth.

Good Sources of Vitamin C Include:

• Adrenal Glands
• Liver
• Brain
• Spleen
• Seasonal Fruits
• Bell Peppers

5) Retinol Vitamin A

Retinol (the animal form of vitamin A) helps the skin glands produce sebum. This oily substance helps moisturize the scalp to keep hair healthy. (1) Retinol is also necessary for cell growth, this includes hair cells. (2) Additionally, retinol is an antioxidant which, as we learned with vitamin C, prevents hair damage and aging.

It’s important to note: too much vitamin A can lead to Hypervitaminosis A, a toxic level of vitamin A in the body which is a serious condition. Additionally, too much vitamin A can lead to hair loss. (3) Liver and supplements are the main ways you can overdo it on the vitamin A. Therefore I don’t recommend supplements and I recommend you keep your liver intake to 1-2 3oz servings a week or less.

Good Sources of Retinol Include:

• Liver
• Butter
• Salmon
• Mackerel
• Dairy
• Blue Cheese
• Eggs
• Goat Cheese

6) Iron

Iron deficiencies have been linked to hair loss (1, 3). This is likely because iron helps red blood cells carry oxygen throughout the body to fuel your metabolism and aid growth and repair, this includes hair growth and repair. (1) Therefore getting adequate quality iron is important for hair growth.

Like most nutrients, I don’t recommend iron supplements. Which can lead to constipation; calcium, copper, magnesium, and vitamin E deficiency; and iron toxicity (too much iron). Besides most people can get plenty of iron from their diet alone. Make sure to get retinol, copper, and vitamin C with iron to increase absorption and function.

Good Sources of Iron Include:

• Liver (best source)
• Heart
• Kidney
• Gizzard
• Spleen
• Red meat
• Oysters

7) Fat

Fatty acid deficiency has been shown to cause loss of scalp and eyebrow hair. (3) This may be because, fatty acids are essential building blocks of your cells. Meaning fat is needed to make cells and this includes hair cells. (1, 3)

Fat is also a main ingredient in your sebum (the oily stuff in your sebaceous gland that oils the roots of your hair). Therefore adequate fat intake is required to make enough sebum to keep your hair oiled and healthy. Sebum also helps to keep pores clear which reduces acne and frees up more spaces for hair to grow on your scalp.

Good Sources of Fat Include:

• Grass Fed Butter and Ghee
• Animal Fats (Like Tallow and Lard)
• Avocado, Coconut, and Olive Oil
• Fatty Cuts of Meat
• Fatty Fish
• Fish Eggs
• Avocados
• Cheese
• Eggs
• Olives
• Full Fat Coconut Milk

8) Vitamin E

Like vitamins C and A, vitamin E is also an antioxidant. Therefore it reduces oxidative damage and aging of hair. (3) Vitamin E also protects skin (including that on the scalp) which results in more hair follicles and better hair quality. (1)

“In one study, people with hair loss experienced 34.5% more hair growth after taking a vitamin E supplement for eight months.” (1). Thus showing the importance of Vitamin E for hair growth.

I do recommend food sources over supplements. One reason being that vitamin E is a fat soluble vitamin, meaning it can be stored in the body for up to 6 months. This storage makes it easier to overdose on Vitamin E which can lead to Hypervitaminosis E. (3) This is exactly like Hypervitaminosis A in a vitamin A overdose. Avoiding supplements and sticking to food sources, is an easy way to avoid Hypervitaminosis E.

Good Sources of Vitamin E Include:

• Grass Fed Butter
• Grass Fed Whole Milk (preferably raw)
• Almonds (preferably soaked or roasted)
• Salmon
• Grass fed red meat
• Lobster
• Rainbow Trout
• Goose
• Octopus
• Salmon Roe
• Snails
• Cod Liver
• Eggs

9) Zinc

Zinc deficiency has been linked with hair loss. (2) This is likely because zinc plays an important role in hair tissue growth and repair. It helps keep the oil glands around the follicles working properly and aids in protein synthesis. (1) Like so many other nutrients, I recommend food sources over supplements to avoid over consuming zinc. In this case, too much zinc has been linked to hair loss.(1)

Good Sources of Zinc Include:

• Oysters
• Crab
• Red Meat (Beef, Lamb, Pork, etc)
• Cheddar
• Shellfish
• Dairy
• Eggs
• Shrimp
• Chicken
• Heart
• Gizzard
• Tripe
• Spleen

10) B vitamins

We already talked about biotin (vitamin B7), but other B vitamins help promote hair growth too. In general, B vitamins help create red blood cells, which carry oxygen and nutrients to the scalp and hair follicles. These processes are important for hair growth. (2)

Good Sources of B Vitamins Include:

• Liver
• Kidney
• Heart
• Gizzards
• Spleen
• Brain
• Sweetbread (Thymus and Pancreas)
• Tripe
• Oysters
• Red Meat
• Cheese
• Tuna
• Chicken
• Anchovies

11) Vitamin D

Vitamin D helps create new follicles (the tiny pores in the scalp where new hair can grow) and without adequate Vitamin D, people often experience hair loss.(1, 3)

Vitamin D deficiency is very common. In 2011, it was estimated that over 40% of US adults were vitamin D deficient. (8) This is because your main source of vitamin D is the sun and people don’t spend as much time outside anymore. Although the sun is your best source, you can also get vitamin D from some foods.

Good Sources of Vitamin D Include:

• The Sun (best source)
• Grass Fed Butter
• Lard
• Sardines
• Salmon
• Mackerel
• Herring
• Oysters
• Salmon Roe
• Eggs
• Liver
• Cheddar

12) Selenium

Selenium is another antioxidant which protects against oxidative damage and aging of hair. (3) Selenium has also been shown to protect the shape of the hair follicle and promote hair growth.

Good Sources of Selenium Include:

• Brazil Nuts
• Tuna
• Halibut
• Sardines
• Red Meat (Beef, Lamb, Pork, etc)
• Eggs
• Chicken
• Lamb
• Liver
• Heart
• Kidney
• Sweetbread
• Brain
• Gizzard
• Tripe
• Spleen

A Few Recipes to Help You Get These Nutrients in:

• My Favorite Keto/Carnivore Breakfast (Rich in: Fat, Protein, Retinol, B Vitamin, Vitamin D, Vitamin E, Selenium, Zinc, and Iron)
• Sautéed Liver With Steamed Broccolini, Roasted Carrots and Onions, and Pesto (Rich in: Protein, Fat, Retinol, Iron, Selenium, Vitamin C, Vitamin D, B Vitamins, and Biotin)
• Baked Salmon Salad (Rich in: Protein, Fat, B Vitamins, Retinol, Vitamin E, Biotin, Vitamin D, Selenium, and Zinc)
• Meatball Stuffed Peppers (Rich in: Protein, Fat, Vitamin C, Biotin, Iron, Vitamin E, Zinc, B Vitamins, Selenium)

Works Cited

1. Raman, Ryan. “The 14 Best Foods for Hair Growth.” Healthline. 9 April 2018. https://www.healthline.com/nutrition/foods-for-hair-growth#TOC_TITLE_HDR_3

2. McDonell, Kayla. “The 5 Best Vitamins for Hair Growth (+3 Other Nutrients).” Healthline. 6 August 2016. https://www.healthline.com/nutrition/best-vitamins-hair-growth

3. Guo, Emily L, and Katta, Rajani. “Diet and Hair Loss: Effects of Nutrient Deficiency and Supplement Use.” Dermatology Practical & Conceptual 7.1 (2017): 1-10. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5315033/

4. Patel D, P, Swink S, M, Castelo-Soccio L: A Review of the Use of Biotin for Hair Loss. Skin Appendage Disord 2017;3:166-169. doi: 10.1159/000462981

5. “Biotin.” National Institutes of Health. 3 June 2020. https://ods.od.nih.gov/factsheets/biotin-healthprofessional/

6. Streit, Lizzie. “5 Evidence-Based Ways Collagen May Improve Your Hair.” Healthline. 23 January 2019. https://www.healthline.com/nutrition/collagen-for-hair#TOC_TITLE_HDR_6

7. Trüeb RM. Oxidative stress in ageing of hair. Int J Trichology. 2009 Jan;1(1):6-14. doi: 10.4103/0974-7753.51923. PMID: 20805969; PMCID: PMC2929555.

8. Forrest KY, Stuhldreher WL. Prevalence and correlates of vitamin D deficiency in US adults. Nutr Res. 2011 Jan;31(1):48-54. doi: 10.1016/j.nutres.2010.12.001. PMID: 21310306.