What to Eat for Healthier Hair Before You Reach for Supplements

Before adding another hair-growth gummy or capsule to your supplement stack, experts suggest considering what is already on your plate.

Protein, iron, zinc, selenium and other nutrients support normal hair growth, but taking more than the body needs will not necessarily produce thicker hair, and excessive amounts of some nutrients can cause the very shedding people hope to prevent.

“When it comes to healthy hair, I think people sometimes get too focused on finding one silver bullet’ food or supplement,” Dr. Ken Anderson of the Anderson Center for Hair in Atlanta tells First for Women.

“Hair follicles are some of the most metabolically active structures in the body, so they need a steady supply of protein, calories, vitamins, and minerals to function normally,” he explained. “Unless someone is actually deficient in a certain nutrient related to hair loss, taking more of that nutrient will not stop the hair loss.”

Those deficiencies may include iron, “particularly for women,” Anderson says, as well as vitamin D, which has been associated with “several types of hair loss.”

“That does not mean taking extra vitamin D will make everyone’s hair grow faster, but if someone is deficient, correcting that deficiency is important for healthy hair,” he says. “Fatty fish such as salmon and sardines, egg yolks, and fortified dairy or plant milks are common dietary sources.”

Iron supports oxygen transport and cellular processes involved in hair growth. Low iron stores can cause diffuse shedding, with menstruating women facing an increased risk of deficiency. Sources include lean red meat, beans, lentils, spinach and fortified foods. Eating plant-based iron with vitamin C-rich foods such as citrus, berries, kiwi or bell peppers can improve absorption.

Zinc sources include oysters, beef, dairy, chickpeas and pumpkin seeds, but excessive supplementation can contribute to copper deficiency.

Brazil nuts are among the richest natural sources of selenium, which the body uses to produce antioxidant proteins that protect the hair and skin.

“A study by the American Journal of Clinical Nutrition found that just two Brazil nuts a day raised selenium levels as much as supplements did,” Anderson says.

“But this is a case where more is not better,” he warned. “Too much selenium is one of the more well-studied causes of hair loss itself.”

Anderson pointed to reports of generalized hair loss among people consuming excessive quantities of Brazil nuts, and a 2010 Centers for Disease Control and Prevention investigation involving a supplement containing substantially more selenium than its label indicated.

“If you enjoy Brazil nuts, stick to about one or two a day, not a huge handful every day,” he advised. “And I would be careful about stacking eating Brazil nuts with a supplement that contains selenium already.”

Because hair consists largely of the protein keratin, insufficient protein or overall calorie intake can also contribute to shedding. Anderson recommends eggs, fish, poultry, Greek yogurt, beans, lentils and lean meats.

Rapid weight loss and crash dieting can also divert the body’s resources away from hair growth.

“This is especially relevant now that so many women are using GLP-1 medications for weight loss,” he says. “I encourage my patients using GLP-1 medications to pay close attention to eating enough protein and maintaining good overall nutrition while they lose weight.”

Jenelle Kim, a doctor of acupuncture and Chinese medicine and founder of JBK Wellness Labs, also identifies protein as a practical starting point.

“In traditional Chinese medicine, we consider hair within the broader picture of a person’s health. That means looking beyond what someone applies to their scalp and considering how they eat, sleep, and manage stress,” Kim tells First for Women.

“A supplement routine can look comprehensive while someone is still consistently under-eating or missing protein at meals,” she says.

“The goal is to meet nutritional needs consistently,” Kim says. “Eating more of a nutrient once those needs are met does not necessarily make hair grow faster or thicker.”

Vitamin B12 and folate contribute to follicle function, but biotin may receive more attention than it deserves. Both experts said true biotin deficiency is rare among people consuming varied diets.

“Its popularity in hair supplements should not be mistaken for evidence that everyone needs extra biotin,” Kim says

“More is not always better. Combining a multivitamin, a hair supplement, and other wellness products can mean taking the same nutrients several times over,” she says.

Nutrition can support healthy follicles and correct deficiencies, but it cannot reverse every form of hair loss. Genetics, hormonal changes, thyroid disease, inflammation and medications may also be responsible.

“Healthy hair is not the same thing as treating female pattern hair loss,” Anderson says.

“If you are experiencing generalized hair loss, don’t try and diagnose yourself,” he says. “See a hair loss specialist and get an accurate diagnosis.”