The Top Vitamins and Foods that Support Healthy Hair Growth

In the last 20 years, researchers have come to a unanimous consensus that a diet rich in vegetables, lean proteins, and some supplements prompts a wide range of robust health benefits. A healthy diet has proven to suppress chronic inflammation, lower blood cholesterol levels, reverse type 2 diabetes and even heart disease. Heart disease!

Recent research from the American Academy of Dermatology has associated certain nutrients with an abundance of shiny, thick hair as well. Keep these in mind when selecting what’s on your dinner plate every night.

Omega-3 Fatty Acids

Omega-3’s are a set of fatty acids that boast a wide range of health benefits for the heart, eyes, and skin. They also have a positive effect on hair, nurturing the skin of the scalp and hair follicles, and helping to prevent hair breakage.

Here is what you can eat to get substantial levels of omega-3 fatty acids:

  • Fatty fish, like salmon and tuna
  • Oysters
  • Seeds, like chia and flaxseed
  • Plant oils, like soybean and canola oils
  • Walnuts

Vitamin D

Having low levels of vitamin D disturbs the hair follicle renewal process, resulting in hair loss. Vitamin D deficiency is also correlated with low bone density, heart disease, and cancer. Studies show that as many as 40% of American adults are vitamin D deficient.

While the bulk of our vitamin D accumulation comes through sun exposure, there are also foods you can eat to boost your vitamin D levels. Check to make sure that many of these foods are fortified with vitamin D:

  • Fatty fish, like salmon and tuna
  • Breakfast cereal
  • Orange juice
  • Milk
  • Yogurt


L-lysine, also known as lysine, is a type of amino acid found in the hair’s root and can be used to promote hair growth. L-lysine has been shown to help reduce hair breakage in some studies. It can also help the body better absorb other hair-nourishing vitamins and minerals, such as iron and zinc. This nutrient isn’t produced by the body, so it is important to get adequate amounts through diet and supplementation.

Here are some foods you can eat that are rich in L-lysine:

  • Red meats
  • Parmesan cheese
  • Some fish, like cod and sardines
  • Eggs
  • Soy products

Biotin (B7)

Biotin is a core component of many common hair, skin, and nail supplements. While biotin supplementation hasn’t conclusively proven to help with hair growth, the converse is true: biotin deficiencies can lead to hair loss. The current research shows that biotin is most helpful for increasing hair strength, ensuring that less hair will be lost when sleeping, brushing, or showering.

Here are foods you can eat to get your dose of biotin:

  • Egg yolk
  • Kidney or liver
  • Nuts
  • Soybeans and legumes
  • Whole grains

A Little Help in Keeping Your Hair

Thinning hair is a challenge that many men and women face, especially as they age. According to the American Hair Loss Association, by the age of 50, approximately 85% of men will experience hair loss. Women actually make up 40% of American hair loss sufferers. These numbers don’t account for the many Americans who have health conditions that impact hair thickness, strength, and overall growth.

While taking the right supplements and incorporating the right nutrients into your diet can help you maintain healthy hair, it’s important to keep your expectations realistic. You can improve your hair quality with supplements, but ultimately, you may need more aggressive measures to get the results that you’re looking for. Most of these nutrients have been shown to improve hair breakage, but their impact on hair growth is still unproven.

Our hair restoration services can help you restore your luscious locks to their original glory. Whether you are considering a hair transplant, a home laser cap, or topical solutions, Ritacca offers a wide range of surgical and non-surgical treatments to help you with hair loss.

To learn more about our hair restoration services, contact us.