The Impact of Food Nutrition on Hair Growth

Nutritional deficiencies don’t just affect your overall health; they can also visibly affect hair. As a nutritionist, I’m often asked, ‘Can my diet really affect my hair?’ and the short answer is yes.

To support healthy hair growth, it’s essential to understand what your hair needs. Each strand of hair grows from a follicle, a tiny opening in your scalp, and that follicle depends on a steady supply of nutrients to function properly. On average, we shed 50 to 100 hairs a day; however, if your diet lacks key nutrients, your body may struggle to replace them effectively. Eating a balanced and varied diet is vital, and in this guide, I’ll focus on the key nutrients that matter when it comes to hair nutrition. 

Key Nutrients to Include in Your Diet:

Protein:

- Why it matters: Hair is primarily made of keratin, a structural protein, and its growth depends on adequate protein and overall nutrient intake. Caloric or protein deficiency can disrupt the hair growth cycle, leading to hair shedding, and a review has linked such deficiencies to hair loss conditions. 

- Sources: Legumes, hemp seeds, animal protein, edamame, quinoa, tofu, and Huel Black Edition RTD.

Iron:

- Why it matters: Iron is a key component of hemoglobin, which allows red blood cells to transport oxygen around the body and to places like hair follicles. Low iron stores, particularly low serum ferritin (a marker of stored iron), have been linked to chronic hair shedding in women. 

- Sources: Spinach, chickpeas, lentils, dried apricots, iron-fortified cereals, nuts, and seeds. 

Biotin:

- Why it matters: Biotin is also known as Vitamin B7. It’s required for the metabolism of all three macronutrients and plays a key role in producing keratin, the main structural protein in hair. Biotin deficiency is a known cause of hair thinning. However, research shows that biotin supplements tend to be beneficial only if someone is actually deficient, which is uncommon in healthy individuals with a varied diet.

- Sources: Almonds, sweet potatoes, avocados, seeds, eggs, nutritional yeast. 

Zinc:

- Why it matters: Zinc plays roles in the immune system, including wound healing, growth, and development. It also helps regulate oil (sebum) production in the scalp and contributes to the structure of hair follicles. Zinc deficiency, more likely in those with restricted diets, has been associated with hair shedding. Research has shown that people experiencing hair loss often have significantly lower serum zinc levels than those without hair loss.

- Sources: Seeds such as pumpkin seeds, legumes, whole grains, cashews, fortified breakfast cereals.

Omega 3s:

- Why it matters: Polyunsaturated fats come in two main types, Omega-3 and Omega-6. Omega-3s are known for their anti-inflammatory effects and may help support scalp health and hair follicle activity. Preliminary research suggests that omega-3 and omega-6 supplementation could help reduce hair shedding and improve hair density in people with telogen effluvium, a form of temporary hair loss.

- Sources: Flaxseeds, chia seeds, walnuts.

Overnight Oats for Healthy Hair

A super simple, make-ahead breakfast that helps support healthy hair from the inside out.

Ingredients

Base:

• ½ cup rolled oats

• ½ to ¾ cup milk of choice (almond, coconut, oat, or kefir)

Add-ins (mix and match):

• Seeds (1–2 tsp total): Chia seeds, ground flaxseed, pumpkin seeds

• Fruit (about ¼ cup total): Blueberries, raspberries, blackberries, chopped dates

• Optional sweetener (to taste): ½ tsp vanilla extract, or 1–2 tsp honey or agave

Toppings (add before serving):

• Sliced banana

• Dark chocolate shavings

• Nut butter

Instructions

1. In a jar or container, combine oats and milk.

2. Stir in your chosen seeds, fruit, and sweetener.

3. Cover and refrigerate overnight (or for at least 6 hours).

4. In the morning, give it a stir and add your favorite toppings. Enjoy chilled—or warm it up if that’s more your thing.

Try Huel

Huel provides a variety of plant-based nutritionally complete meals, each one containing a balance of all 27 essential vitamins and minerals, protein, essential fats, carbohydrates, fiber, and phytonutrients, all within a single product. Among these are key nutrients that support hair growth and health, including protein for keratin production, iron to help oxygen delivery to follicles, and biotin to aid in maintaining strong, healthy hair. Take a look at our full product profile on our website here!

Words: Jessica Stansfield, Registered Nutritionist, Nutrition Manager