Want stronger, healthier, and longer hair? While genetics and hair care habits play a role, your diet and supplementation routine can make a significant difference. Hair growth starts on the inside — and the nutrients you feed your body directly impact the health of your scalp, follicles, and strands. In this comprehensive guide, we’ll show you how to grow your hair faster with targeted foods, supplements, and practical tips that work.
What is Good for Hair Growth And Thickness?
Wondering how to grow your hair? The process requires patience, but there are effective methods to promote hair growth. The foundation for healthy hair is proper care and nutrient support. Biotin, collagen and minerals such as zinc can significantly affect hair health. In addition to external treatments, the condition of your hair is closely linked to your internal health — especially your diet.
Diet for Hair Growth: Why Nutrition Matters?
A balanced, nutrient-rich diet for hair growth is essential. Studies show that deficiencies in protein, iron, zinc or B vitamins can weaken hair structure and contribute to hair thinning. What you eat directly impacts hair growth, shine and strength. If your follicles are well-nourished, your hair will grow faster and stronger.
Best Nutrients for Hair Growth
Hair growth starts at the root — literally. Your hair follicles need consistent nourishment to function properly and produce strong, healthy strands. Nutrient deficiencies, chronic stress, and aggressive treatments can slow growth and increase shedding. On the flip side, the right nutrients can support the hair cycle, strengthen roots, and reduce hair loss.
Here are the best nutrients for hair growth:
- Biotin (Vitamin B7): strengthens the keratin structure and supports new hair growth. Sources: eggs, sweet potatoes, nuts.
- Iron: helps oxygenate the follicles. Sources: red meat, lentils, kale.
- Zinc: important for keratin production. Sources: pumpkin seeds, legumes, nuts.
- Vitamin D: regulates the hair growth cycle. Sources: oily fish, egg yolks.
- Omega-3 fatty acids: anti-inflammatory and strengthening. Sources: salmon, flaxseed, mackerel.
- Collagen: supports the structure of the hair and scalp. Found in bone broth, gelatine, or collagen supplements.
- Selenium: protects against oxidative stress. Sources: Brazil nuts, seafood.
- Vitamin C & E: antioxidants that support collagen synthesis and follicle health. Sources: citrus fruits, berries, nuts, and spinach.
How to Grow Hair Faster?
Before you start growing your hair, give it a trim. Split and dry ends will keep breaking off, making your hair look like it's stuck at the same length. Plus, they frizz more as they grow, making your hair look less healthy.
If you're searching for how to grow hair faster, don’t rush to spend money on expensive salon treatments. You can start with effective, low-cost home remedies.
One example? A rosemary rinse. Rosemary improves blood circulation in the scalp, helping nourish hair follicles.
To make a rosemary rinse:
- Steep a handful of rosemary leaves (fresh or dried) in boiling water.
- Let it cool.
- After shampooing, pour it over your scalp and hair.
Do this regularly to promote growth. Combine it with a scalp massage to stimulate hair follicles and support healthy hair growth.
Hair growth tips
Here are some proven tips for hair growth:
- A Healthy Diet - Include foods rich in protein, vitamins and minerals. Eat meat, fish, eggs, nuts, fruits and vegetables. Protein builds hair fibre, while vitamins and minerals fuel the growth process.
- Avoid Stress - High stress can trigger hair loss. Try yoga, meditation, regular walks and digital detoxes to reduce daily tension.
- Gentle Hair Care - Use mild shampoos and nourishing conditioners. Don’t overdo straighteners, curling irons or bleach. Keep heat styling to a minimum and always use heat protection.
- Supplementation - If your diet lacks key nutrients, hair growth supplements can support you. Look for products with biotin, collagen, zinc and vitamin E.
- Scalp Massage - Boost blood flow to your scalp. You can use essential oils like rosemary or peppermint oil for an extra boost.
Best Vitamins for Hair Growth and Thickness
Some of the best vitamins for hair growth include:
- Biotin (B7): prevents breakage and supports new growth.
- Vitamin D: deficiency is linked to hair loss.
- Vitamin C: antioxidant and collagen supporter.
- Vitamin E: enhances scalp circulation.
- Zinc: supports tissue repair and keratin production.
These vitamins can be found in food or taken as supplements — but always consult a doctor before starting new supplementation.
Hair Growth Supplements
Targeted supplements for hair loss and growth can help when dietary intake isn't enough. Look for these ingredients:
- Collagen: supports follicle health and provides amino acids needed for keratin.
- Biotin: balances scalp oil production and strengthens hair.
- Saw palmetto: may reduce hormone-related hair thinning.
- Field horsetail: silica strengthens hair and supports healthy sebum balance.
- Zinc, Iron, Selenium, Vitamin D: all essential for healthy growth.
Primabiotic offers hair growth shots with collagen and biotin — a practical addition to your routine.
Diet and Hair Loss: What to Eat for Healthy Hair?
Hair-friendly nutrition is a long-term strategy. Here's what to eat for hair growth:
- Eggs: Biotin, protein and vitamin D.
- Salmon and mackerel: Omega-3s and vitamin D.
- Leafy greens: Iron, folate, and vitamin C.
- Berries: Antioxidants and vitamin C.
- Citrus fruits: Boost iron absorption.
- Sweet potatoes and carrots: Beta-carotene.
- Legumes: Plant-based protein, zinc and iron.
- Nuts and seeds: Omega-3s and vitamin E.
- Whole grains: B vitamins and silicon.
Avoid crash diets and low-protein meal plans — they can trigger telogen effluvium, a type of hair loss caused by nutrient deficiency.
What to Eat for Hair Growth? Full-Day Meal Plan
For a healthy hair diet to be effective, it is important to eat a variety of nutritious meals rich in protein, healthy fats, antioxidants, vitamins and minerals for hair. Below is a sample menu for a hair diet that promotes hair growth, strengthens hair roots and provides the nutrients necessary for strong and shiny hair.
Breakfast – Chia Pudding with Raspberry Purée and Oats
Ingredients:
- 3 tbsp chia seeds (30 g)
- 200 ml fortified soy milk (or 2% cow’s milk)
- 3 tbsp rolled oats (30 g)
- 80 g fresh or frozen raspberries
- 1 tsp honey (optional)
- 10 g sliced almonds
Instructions:
- In the evening, mix chia seeds and oats with milk. Refrigerate overnight.
- In the morning, heat raspberries with honey and blend into a purée.
- Layer the purée over the pudding and top with almonds.
Mid-Morning Snack – Whole Grain Wrap with Salmon Spread and Veggies
Ingredients:
- 1 whole grain tortilla
- 50 g smoked salmon
- 60 g semi-skimmed cottage cheese
- 1 tbsp 2% Greek yoghurt
- ¼ avocado
- ½ pickled cucumber
- A handful of rocket
- 1 tsp chopped dill
Instructions:
- Mash the cheese with yoghurt and dill.
- Stir in finely chopped salmon.
- Spread on tortilla, add vegetables, roll up and slice.
Lunch – Cod in Lemon-Herb Sauce with Sweet Potato Purée and Broccoli
Ingredients:
- 150 g cod fillet
- 200 g sweet potato
- 150 g broccoli
- 1 tsp olive oil
- 1 tsp flaxseed oil (cold-pressed)
- 2 tsp lemon juice
- 2 tbsp chopped herbs (parsley, dill)
- Salt, pepper
Instructions:
- Season cod with lemon, herbs, salt and pepper. Bake at 180°C for 15 minutes.
- Boil sweet potato, then mash with olive oil.
- Steam broccoli for 6–8 minutes.
- Serve all together and drizzle with flaxseed oil and lemon juice.
Dinner – Quinoa Salad with Chickpeas, Pomegranate and Feta
Ingredients:
- 60 g dry quinoa
- 80 g cooked chickpeas (½ cup)
- 30 g feta cheese
- 40 g pomegranate seeds
- A handful of baby spinach
- 1 tsp olive oil
- 1 tsp lemon juice
- 15 g walnuts
Instructions:
- Cook quinoa and let cool.
- Combine all ingredients and toss with oil and lemon.
- Sprinkle with walnuts before serving.
Key Nutrients for Hair Growth - What Should a Diet for Healthy Hair Include?
If you're serious about growing strong, healthy hair, your diet needs to be on point. A well-balanced diet for healthy hair supports the follicles from within, providing the nutrients needed for hair strength, shine, and reduced breakage. Here's what your plate should include:
- Complete proteins – Hair is primarily made of keratin, a type of protein. To support its production, you need high-quality protein from eggs, fish, poultry, legumes, and plant-based protein sources.
- Healthy fats – Omega-3 fatty acids found in oily fish, flaxseeds, and walnuts help reduce scalp inflammation, support follicle health, and keep your hair looking full and nourished.
- Iron and zinc – These minerals play a key role in oxygen delivery to hair follicles and the synthesis of keratin. Deficiencies can lead to thinning and increased hair shedding.
- B vitamins – Especially biotin, niacin, folate and B12, which support cell metabolism in the hair follicle and improve hair texture. Including foods rich in these vitamins is essential for anyone looking to boost vitamins for hair growth and thickness.
- Vitamin C and antioxidants – These help with collagen production, strengthen the hair shaft, and protect follicles from oxidative stress. Great sources include citrus fruits, berries and bell peppers.
- Collagen – As a structural protein, collagen contributes to hair strength and elasticity. You can boost collagen through diet (bone broths, gelatin) or supplements.
- Whole grains and leafy greens – These foods provide silica, magnesium and fibre, which support a healthy scalp and nutrient absorption.
- Meal regularity – A consistent, balanced eating routine prevents energy dips and micronutrient deficiencies, both of which can negatively affect the hair growth cycle.
In short, the best nutrients for hair growth come from a diverse, colourful diet — and when combined with targeted supplements, they can significantly improve the look and feel of your hair.
How to Speed Up Hair Growth Naturally
Want to know how to speed up hair growth and improve hair thickness? Start with a consistent, well-rounded routine that supports your follicles from within and protects your strands from damage.
Here are the best tips for faster hair growth:
- Eat complete protein – hair is made of keratin, a protein that needs amino acids from foods like eggs, fish and legumes.
- Add healthy fats – omega-3s reduce scalp inflammation and strengthen follicles.
- Minimize stress – chronic tension disrupts the hair growth cycle.
- Take targeted supplements – include biotin, collagen, zinc or vitamin D if you’re not getting enough from your diet.
- Massage your scalp – improves circulation and stimulates follicles.
- Try rosemary or nettle-based rubs – support stronger roots and promote growth.
- Avoid heat damage – protect hair from straighteners, curling irons and UV rays.
- Use exfoliating scalp scrubs – they improve nutrient absorption and keep the scalp clean.
With the right nutrients, products and care — you can finally achieve healthy, longer, and thicker hair.
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