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Food & supplements for healthy hair growth

June 7, 2019

Men and women alike view full, healthy-looking hair as a sign of health and beauty. But much like any other part of your body, hair needs the right nutrients to grow. While factors such as age, genetics, and hormones can contribute to hair loss and baldness, upping your intake of the right nutrients can make a difference.


Below are 6 foods and supplements that help promote hair growth!




Eggs are a great source of protein and the B-vitamin biotin, two key nutrients that promote hair growth. Eating adequate protein is important because hair follicles are composed largely of protein, and biotin is essential for the production of a hair protein called keratin, which is why biotin supplements are often recommended for hair growth.


However, biotin deficiencies are uncommon if you eat a balanced diet. Eggs are also a great source of zinc, selenium, and other hair-happy nutrients, making them one of the best foods for optimal hair growth.




Fatty fish such as salmon, tuna, mackerel, and herring are great sources of omega-3 fatty acids, which have been correlated with improved hair growth and thickness. Fatty fish is also a great source of protein, selenium, and vitamin D3 and B vitamins—nutrients that can help promote strong and healthy hair.




Avocados are a delicious source of healthy fats, as well as an excellent source of vitamin E, also linked to improved hair growth. Vitamin E also protects your skin (this includes your scalp), from oxidative stress and damage, which facilitates a thicker head of hair, since a damaged scalp can result in fewer hair follicles. Additionally, avocados are an incredible source of essential fatty acids which cannot be produced by your body. A deficiency of these fatty acids has been associated with hair loss.




In addition to biotin (see eggs, above) other B-vitamins can promote healthy hair as well by facilitating the creation of red blood cells which carry oxygen and nutrients to your scalp and hair follicles. You can get your B-vitamins from whole grains, almonds, meat, fish, seafood, and leafy greens. However, if you’re a vegetarian or vegan, consider taking a supplement, because the only quality source of vitamin B12 comes from animal-based foods.




Iron helps your red blood cells carry oxygen, making it an integral mineral for many of your basic bodily functions, hair growth included. An iron deficiency, which can cause anemia, is a well-known cause of hair loss, and a particularly common one among women. Take a quality supplement, or eat lots of iron-rich foods like clams, oysters, eggs, red meat, spinach and lentils.


5 Foods and Supplements that Promote Healthy Hair Growth


While a healthy hair nutrient regimen can do wonders to promote hair growth, sometimes you need some extra help. SpaMedica in Toronto offers several cutting edge hair restoration procedures including FUE hair transplantation, Artas Robotic FUE hair transplantation, and PRP hair restoration, to name a few!


To learn more about what you can do to achieve or maintain a healthy head of hair, contact SpaMedica in Toronto today.

Dr. Stephen Mulholland, MD
Posted by Dr. Stephen Mulholland, MD
has been practicing plastic surgery for over 20 years. He is one of Canada’s most renowned and best plastic surgeons in Toronto with his wealth of experience, artistry, and humbleness towards his patients.

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