Food and Supplements for Healthy Hair

While hair loss and thinning can’t be reversed through your diet and supplements, there are plenty of healthy hair boosting vitamins and nutrients found in foods, that can help your hair
look fabulous and full bodied.


Your body lacking iron can sometimes be the cause of thinning hair, however it could also be due to other health conditions, too. Either way, topping up your iron levels could help to maintain your hair’s current condition or in some cases, improve it.

Eating plenty of red meat, nuts, beans, whole grains and green leafy vegetables, such as kale, can provide your body with plenty of iron. Alternatively, a daily supplement can give you your recommended daily amount of 8.7mg for men and 14.8mg for women.


Without enough zinc, your body is forced to break down the protein structure that forms hair follicles. This in turn can cause hair thinning, so it’s imperative to include plenty of zinc in your diet, if you’re concerned about the condition of your hair.

A fabulous diet of meat, shellfish, bread and cheese can give your body that boost of zinc, so live a little and devour some of these delicious foods.

Vitamin C

This fantastic vitamin truly offers a helping hand when it comes to hair growth and health, by helping the body to develop collagen. It also helps the body to absorb iron, and we know how important that is for strong, healthy hair.

Gorge on plenty of oranges, peppers, strawberries and broccoli for the recommended daily amount of vitamin C, which is 40mg.

Vitamin D

Some studies have found that vitamin D can help hair to grow and low levels of it in the body can cause hair loss in some people. In this day and age, a lack of vitamin D is usually down to not spending enough time outside in the sun, so try to get out for at least 15 minutes a day if you can, or take a daily supplement instead. Supplements will be extremely beneficial, particularly in autumn and winter, when days are shorter.


Fancy an extra bit of extra shine for your hair? Omega-3 can help with that! This fatty acid helps to hydrate your hair, adding that extra bit of lustre to it. It can also prevent a flaky scalp too, and studies have found that it can help to reduce the likelihood of hair loss.

Enjoy some oily fish, such as salmon, a couple of times each week to boost your omega-3 levels. Some shellfish are also rich in the fatty acid, including mussels, squid and crab, or you could take a daily supplement of cod liver oil every day, instead.


An essential B vitamin, biotin has been said to make hair appear thicker for some people, but not everyone. While it depends entirely on the reasons for your hair loss, it’s well worth ensuring that you have plenty of this vitamin in your diet, not only for hair health, but your overall health too.

Only a tiny amount of biotin is expected by your body each day, which can easily be found in a daily multivitamin supplement.


Protein is an essential part of what keeps your hair thick, strong and healthy. Keratin is a type of protein that helps you hair to grow, and a lack of it in your diet can cause hair to become thin and weak.

Protein can be found in numerous foods, including meat and fish, dairy foods, beans and pulses, and eggs. You should aim to consume about 0.6 grams for each pound of your body weight.

Ensuring that you have plenty of each of these vitamins and nutrients in your daily diet could potentially help to improve the condition of your hair, with some people even seeing a reduction in hair thinning! Plenty more information can be found on the NHS website, if you require more information on a healthy diet and hair health.

We understand that hair loss can be an emotional process for anyone, so if you would like to discuss your options, don’t hesitate to book a consultation with one of our professionals.