Hair is often one of the first places nutritional gaps show up — through increased shedding, slower growth, or changes in texture. And while no single food will transform your hair overnight, what you eat consistently does matter.
As Samantha Stewart, Consultant Trichologist at The Spencer Clinic, puts it: "Hair is pretty low down the pecking order when it comes to nutrients — any deficiencies will see our bodies prioritising more important bodily functions."
Which means the goal isn't a dramatic overhaul. It's making sure the basics are covered.
Protein and keratin
Hair is made almost entirely of keratin, a structural protein. Without adequate protein in your diet, hair can become weak, brittle, or shed more than usual.
Good sources include eggs, chicken, turkey, fish, dairy, and for plant-based diets: quinoa, lentils, tofu, edamame, oats, and seeds. Aim to include a protein source at most meals rather than relying on supplements.
Iron
Iron deficiency is one of the most common nutritional contributors to hair shedding, particularly in women. The hair follicle depends on a healthy blood supply, and iron plays a key role in transporting oxygen to cells — including those supporting hair growth.
Sources include red meat, leafy greens, kidney beans, chickpeas, edamame, dried fruit, and fortified cereals. Eating iron-rich foods alongside vitamin C improves absorption.
If you suspect low iron, it's worth getting tested — ferritin levels below 30 μg/L can affect hair even before anaemia develops.
Omega-3 and omega-6 fatty acids
These essential fatty acids support scalp health and are associated with hair thickness and growth. The body can't produce them independently, so they need to come from food.
Oily fish (salmon, sardines, mackerel), flaxseed, chia seeds, and walnuts are good sources. If you don't eat fish regularly, an omega-3 supplement is worth considering.
Biotin (Vitamin B7)
Biotin supports keratin production and is found in everyday foods including eggs, milk, bananas, and nuts. Severe deficiency is uncommon on a varied diet, but it does contribute to hair health alongside other B vitamins.
Vitamin C
Vitamin C is essential for collagen production — the protein that helps maintain the structure of hair follicles. It also improves iron absorption, making it doubly useful for hair health.
Berries, kiwi, citrus fruits, and peppers are all good sources. Strawberries and kiwis contain more vitamin C gram for gram than oranges.
Vitamin E
An antioxidant with anti-inflammatory properties, vitamin E supports scalp health by helping to protect against oxidative stress. Sources include nuts, seeds, leafy greens, avocado, and olive oil.
Zinc
Zinc supports hair tissue growth and repair, and helps keep oil glands around follicles working properly. A deficiency can contribute to hair loss. Sources include meat, shellfish, legumes, seeds, and nuts.
Hydration
Water is often overlooked in conversations about hair health. The scalp, like all skin, depends on adequate hydration to function well. If you're consistently under-hydrated, it can affect scalp condition and hair growth over time.
A note on collagen
Collagen supports hair follicle structure, but sourcing it directly from food is less straightforward than other nutrients. Rather than focusing on collagen itself, prioritise the building blocks that help your body produce it — vitamin C, zinc, and protein. Plant-based collagen supplements don't currently exist in the same form, but a diet rich in these nutrients supports natural collagen production.
The bigger picture
The nutrients above share a common thread: protein, healthy fats, vitamins, minerals, and water — the foundations of a balanced diet. Most people eating a reasonably varied diet will be getting enough. Where deficiencies do occur, they're often worth investigating properly rather than supplementing blindly.
For anyone experiencing significant hair changes — increased shedding, texture changes, or slow growth — it's worth speaking to a GP or trichologist. Nutrition is one piece of the picture, but hormones, stress, and underlying health conditions can all play a role.
You might also find our guides on menopause and hair and how to maintain a healthy scalp useful.
