Have you ever wondered, “What should I be eating to grow thicker, healthier hair?” Well, you’re not alone. While shampoos and serums may help on the outside, hair health starts from within, and what’s on your plate can make a huge difference.

Continued research shows that certain nutrients play a key role in supporting hair follicle function, reducing shedding, and promoting strong, vibrant strands. Here are the top 10 foods you’ll want to add to your grocery cart and ideas on how to add them to your daily routine. 

Eggs: Rich in biotin and high-quality protein, eggs provide essential building blocks for keratin, the protein your hair is made of. Biotin deficiency is linked to hair thinning, and eggs are one of the most bioavailable natural sources of this a.k.a hair vitamin!

Spinach: Packed with iron, folate, and vitamins A and C, spinach plays a dual role in hair health. It helps supply oxygen to hair follicles and supports collagen production. Low iron is a common, overlooked cause of hair loss.

Salmon (fatty fish): Fatty fish such as salmon, mackerel, and sardines deliver a potent dose of dietary omega-3 fatty acids and vitamin D, which have been shown to nourish the scalp, reduce inflammation, and support hair density.

Nuts and seeds: Especially walnuts, chia, flax and hemp seeds which provide plant-based omega-3s and selenium, a mineral essential for protecting hair from oxidative stress. Just a handful a day can help.

Chicken (lean meats): Protein intake remains critical when it comes to healthy hair support. Lean meats such as chicken or turkey are excellent lean protein sources and also contain all the essential amino acids (building blocks of protein), zinc and iron. Zinc plays a role in follicle regeneration and repair that supports your hair growth

Sweet potatoes: Loaded with beta-carotene, sweet potatoes help the body produce vitamin A, which supports scalp health and proper sebum production. A well-moisturized scalp means less hair breakage.

Avocado: Not just creamy and delicious, avocados are rich in vitamin E, a powerful antioxidant that helps protect hair from oxidative damage and improves scalp circulation.

Berries: Packed with vitamin C and polyphenols, berries help boost collagen production and fight free radical damage, both crucial for hair structure.

Whole grains (quinoa, brown rice, oats): These provide B vitamins (including vitamin B12 and folate), iron, and zinc, supporting cellular energy and follicle health. Whole grains also help regulate blood sugar, which helps support hormonal balance.

Greek yogurt: With its combination of protein and probiotics, Greek yogurt supports gut health and emerging research connects a balanced microbiome with reduced hair shedding and better nutrient absorption.

Bonus Tip:

Stay hydrated: Hair thrives on hydration. Even mild dehydration can make strands look brittle and dry. Aim for at least 8 glasses of water a day, and consider adding clear protein hydration drinks (link to CPH)  if you need a boost.

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Healthy hair meals for breakfast, lunch, dinner, and snacks: 

Breakfast: 

• Greek yogurt bowl with chia seeds, berries, and a drizzle of honey
  
• Scrambled eggs with spinach and whole grain toast
  
• Overnight oats with flaxseeds, walnuts, and sliced strawberries

Lunch: 

• Grilled salmon salad with avocado, spinach, and quinoa
  
• Turkey or chicken wrap with whole grain tortilla, mixed greens, and a side of sweet potato wedges
  
• Plant-based protein bowl with brown rice, black beans, and avocado

Dinner: 

• Baked trout with sautéed spinach and quinoa
  
• Chicken stir-fry with mixed veggies over brown rice
  
• Salmon with a side of roasted sweet potatoes and a spinach salad topped with berries and walnuts
  
  

Healthy Hair Snacks

• Greek yogurt with mixed berries
• Hard-boiled eggs sprinkled with seasoning
• Trail mix with walnuts, pumpkin seeds, and dried blueberries
• Smoothie with spinach, Greek yogurt, chia seeds, and frozen berries
• Oat-based energy balls with flaxseed and honey
• Avocado toast   

Hydration Boosters

• Collagen
• Clear Protein Hydration
• Infused water with lemon, cucumber, or berries
• Herbal teas (hibiscus or green tea) that support antioxidants

We know that healthy hair isn’t just about one superfood or supplement, it's about a balanced, nutrient-rich diet that supports your body from the inside out. Focus on variety, whole foods, and key nutrients, and you’ll set the stage for stronger, shinier, more resilient hair. For additional support, check out Shed's upcoming lineup of men's and women's hair products.

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References:

https://www.healthline.com/nutrition/foods-for-hair-growth

https://naturopathic.org/news/692256/A-Physician-Approved-Grocery-List-For-Hair-Loss--Regrowth.htm

https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/get-radiant-hair-skin-and-nails-naturally

Written by: Roseanne Schnell, CDN, Head Dietitian at Shed

Roseanne Schnell is a certified dietitian nutritionist and health coach with a strong passion for holistic health and wellness. As Head Dietitian at Shed, she leads the development of nutrition education and coaching strategies. She also plays a key role on Shed’s supplement science team, helping to formulate evidence-based products designed to support real, lasting change. With a focus on balanced eating and sustainable lifestyle habits, Roseanne empowers clients to make informed choices that promote long-term well-being.

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