Do you know which nutrients support hair growth? Your hair is made from the foods you eat, and by reviewing your diet and consuming nutrients that promote hair growth, you can encourage the growth of stronger, healthier hair. In this article, we explain the key nutrients that help with hair growth and how to effectively incorporate them into your diet. We will also introduce recommended foods that are rich in hair-healthy nutrients and easy to include in your daily meals, so be sure to read on.
Zinc
(Source: MSD Manual Professional Edition – Zinc)
Zinc is an essential nutrient for hair growth.
Since hair is primarily made of a protein called keratin, zinc plays a key role in keratin synthesis. When zinc levels are low, it becomes difficult to produce strong and healthy hair, which may lead to thinning and hair loss. Zinc also helps inhibit 5α-reductase, the enzyme responsible for producing DHT—the main cause of androgenetic alopecia (AGA).
According to the “Dietary Reference Intakes for Japanese” (2015 edition) by the Ministry of Health, Labour and Welfare, the recommended daily intake of zinc is 10 mg for adult men and 8 mg for adult women.
Because zinc is a nutrient that many people struggle to obtain through their daily diet alone, those concerned about hair health should consciously include zinc-rich foods.
Vitamins
(Source: (2) Immunology of the Mind and Body)
Folic acid plays a role in producing serotonin, often called the “happiness hormone,” making it effective for stress relief. Since stress is a major enemy of healthy hair, folic acid is a nutrient worth actively consuming for the sake of your hair. Stress negatively affects hair because it causes poor blood circulation in the scalp. When circulation is poor, nutrients have difficulty reaching the hair, making it harder for healthy hair to grow. By consuming folic acid—which helps ease stress—you create a more favorable environment for healthy hair growth.
Vitamin B2 and B6 are especially important vitamins to focus on.
A deficiency in Vitamin B2 or B6 can lead to hair loss and reduced hair volume, so regular intake through daily meals is important.
Vitamin C is another key nutrient for hair growth.
It helps promote collagen production. When collagen levels are sufficient, the scalp and the capillaries beneath it remain strong and flexible. This improves blood flow, ensuring essential nutrients reach the hair matrix cells, creating a healthy environment for hair growth.
Vitamin C also enhances the absorption of zinc, making the combination especially effective for hair growth.
Additionally, Vitamin C supports the release of anti-stress hormones, helping prevent scalp deterioration caused by stress.
Since Vitamin C is essential for maintaining a healthy scalp, people who smoke—who tend to be deficient in it—should reduce smoking or increase Vitamin C intake.
Protein
(Source: Villareal MJR – “Protein-calorie malnutrition diagnosis by hair tissue”)
Protein is the primary building block of hair. About 99% of hair is made of keratin, a type of protein. Without sufficient protein, hair becomes thin, weak, and more prone to falling out.
To grow strong and healthy hair, you need to consume enough protein daily. However, consuming too much animal protein may negatively impact blood circulation, which could work against hair growth. For this reason, it’s recommended to actively include plant-based protein sources such as soy products.
Other Hair-Healthy Nutrients
(Source: The new paradigm for androgenetic alopecia and plant-based folk remedies)
Isoflavones
Isoflavones, found abundantly in soy products, help regulate sebum production and promote collagen synthesis.
They also suppress the action of 5α-reductase, the enzyme linked to AGA, helping prevent hair loss.
Omega-3 Fatty Acids
Omega-3 fatty acids help maintain a healthy scalp environment. They are found in high amounts in oily fish such as mackerel and sardines.
Polyphenols
Polyphenols have strong antioxidant properties that help prevent scalp aging, supporting the prevention of thinning and hair loss.
Liver
(Source: Standard Tables of Food Composition in Japan – Meat)
Liver is rich in zinc and B vitamins, making it an excellent food for promoting hair growth.
It also contains protein—the main building block of hair—as well as vitamin A, which helps improve blood circulation. This combination makes liver a highly recommended addition to your diet for healthy hair.
Citrus Fruits
(Source: Standard Tables of Food Composition in Japan – Fruits)
Citrus fruits are packed with vitamins.
In addition to vitamin C and B vitamins, they also contain vitamin A, which supports blood circulation, and vitamin E, known for its antioxidant properties. These nutrients make citrus fruits highly beneficial for hair growth.
Nuts
(Source: Standard Tables of Food Composition in Japan – Nuts and Seeds)
Nuts are another great option for supporting hair growth.
Almonds, in particular, are high in zinc, which helps prevent hair thinning and hair loss. They also contain vitamin B2 and vitamin E, offering multiple hair-healthy benefits.
Peanuts are also rich in protein, B vitamins, vitamin E, and zinc.
Nuts are easy to snack on, making them a convenient food to keep on hand.
Natto (Fermented Soybeans)
(Source: Standard Tables of Food Composition in Japan – Beans)
Natto is rich in plant-based protein, providing high-quality nutrients for building healthy hair.
It also contains soy isoflavones, which help suppress male hormone activity and may prevent AGA (androgenetic alopecia). Natto is considered a “superfood” for hair health.
Adzuki Beans
(Source: Standard Tables of Food Composition in Japan – Beans)
Adzuki beans are rich in polyphenols, which have strong antioxidant effects that help improve scalp health.
Although polyphenols can also be obtained from red wine, excessive alcohol intake can negatively impact hair growth.
Adzuki beans also contain saponin, a compound that helps improve blood flow. Better scalp circulation ensures nutrients reach hair matrix cells, supporting healthy hair growth.
Eggs
(Source: Standard Tables of Food Composition in Japan – Eggs)Eggs are packed with nutrients essential for hair growth.
They provide protein—the main structural component of hair—and biotin, a B-vitamin that supports the production of healthy hair.
Aim to include one egg a day as part of your meals.
Dairy Products
(Source: Standard Tables of Food Composition in Japan – Dairy)
Dairy products are rich in high-quality protein.
They also contain vitamins and calcium, all of which support healthy hair growth.
To avoid excessive fat intake, low-fat milk and yogurt are good options.
Oysters
(Source: Standard Tables of Food Composition in Japan – Seafood)
Oysters—often called “milk of the sea”—are loaded with protein, vitamins, and minerals.
They are especially high in zinc, ranking among the top foods for zinc content.
Eating oysters provides both protein and zinc at the same time, making them highly effective for supporting hair growth.
Dark Green and Yellow Vegetables
(Source: Standard Tables of Food Composition in Japan – Vegetables)
Dark green and yellow vegetables provide a wide range of vitamins and nutrients.
Vitamins are essential for protein metabolism and healthy hair growth, and they also help improve scalp condition.
Cocoa
(Source: Koichiro Suzuki – Antioxidant Effects of Cocoa Polyphenols)
Cocoa is rich in polyphenols.
The antioxidant properties of polyphenols help maintain a healthy scalp and create an environment that supports strong hair growth.
Soy Milk
(Source: Standard Tables of Food Composition in Japan – Beans)
Soy milk is rich in soy isoflavones.
Isoflavones act similarly to female hormones, helping reduce sebum production and promote collagen synthesis.
They also help suppress male hormones that contribute to hair loss, making soy milk highly effective for male-pattern thinning prevention.
Green Tea
(Source: Jane V. Higdon & Balz Frei – Tea Catechins and Polyphenols)
Green tea contains catechins, which have strong antioxidant effects.
They protect the scalp from oxidative damage caused by factors such as UV exposure, helping maintain a healthy scalp environment.
Green tea’s caffeine content can also help improve scalp blood flow by dilating capillaries.
Coffee
(Source: Standard Tables of Food Composition in Japan – Beverages)
Coffee contains caffeine, which can help improve scalp blood circulation.
It also provides polyphenols, offering antioxidant benefits similar to green tea.
However, avoid drinking coffee before bedtime to prevent sleep disruption, as poor sleep quality can negatively affect hair health.
Hair Thinning and Hair Loss
(Source: (20) Ritsuko Ehama “Influence of Scalp Problems on Physical Properties of Hair and Their Prevention by Plant Extracts”)
When your body lacks essential nutrients, healthy hair growth is disrupted, causing hair strands to become thinner, lose volume, and fall out more easily.
Hair is made from the nutrients you consume. If the necessary nutrients do not properly reach the hair matrix cells in the scalp, your body cannot produce strong, healthy hair.
Protein, zinc, vitamins, and other nutrients all play vital roles in hair growth, so it’s essential to maintain a well-balanced and continuous intake of these nutrients.
Nutrient deficiency also affects scalp health.
When the scalp becomes unhealthy, it loses flexibility, hardens, and the blood flow in the capillaries beneath the skin deteriorates.
This reduced circulation prevents nutrients from being delivered to the scalp effectively, which can further accelerate hair thinning.
Premature Greying
(Source: (21) Naoki Sato “Mechanism of Beautiful Hair and Hair Structure”)
Nutrient deficiency can also lead to an increase in grey hair.
Hair is originally produced in a white state and is later pigmented with melanin.
Melanin is produced by cells called melanocytes. When melanocyte activity declines, grey hair begins to appear.
Typically, this decline happens due to aging, as cells naturally weaken over time. However, the same effect can occur when cells become weakened due to a lack of nutrients.
If you feel that you are developing more grey hair than expected for your age, it may be worth examining whether your eating habits are causing nutrient deficiencies.
Maintain High-Quality Sleep
Sleep plays a crucial role in supporting hair growth. About 2–3 hours after falling asleep, the body enters a deep-sleep phase often referred to as the “Golden Time.”
During this period, the secretion of growth hormones peaks, helping stimulate healthy hair growth.
If your sleep schedule is irregular or your autonomic nervous system is disrupted, you may struggle to reach deep sleep—missing out on this Golden Time.
To support hair growth, it’s essential to create an environment that helps you sleep soundly.
Avoid consuming caffeine before bedtime, relax before going to sleep, and choose comfortable bedding such as suitable pillows and mattresses to improve sleep quality.
Incorporate Moderate Exercise
Light aerobic exercises such as jogging or fitness workouts are also beneficial for hair growth.
Aerobic exercise helps improve overall blood circulation. It may also increase the number of capillaries, allowing blood—and therefore nutrients—to reach even the smallest areas of the body more efficiently.
Improved blood flow delivers more nutrients to the scalp, which can help reduce hair thinning and hair loss.
Regular exercise also helps relieve stress and enhances sleep quality—both of which support healthy hair.
Follow a Balanced and Consistent Diet
As seen above, hair growth requires a wide variety of nutrients, making a healthy diet essential.
Hair grows little by little each day, so maintaining a balanced diet over the long term is key.
Focus on protein—the main building block of hair—and combine it with zinc and vitamins to support nutrient absorption and hair metabolism.
Avoid diets high in only carbohydrates or meat. Include vegetables, fruits, and other nutrient-rich foods as part of your daily meals.
If getting all nutrients through meals is difficult, consider using hair growth supplements to support your nutritional intake.
Manage Stress Levels
Because stress is a major cause of hair thinning and hair loss, stress management is essential.
Chronic stress disrupts the balance of the autonomic nervous system, interfering with normal bodily functions.
This imbalance can disrupt the hair growth cycle, reduce healthy hair development, and increase hair shedding.
Stress also affects appetite and sleep quality—both of which can lead to nutritional deficiencies and worsen hair loss.
Find stress-relieving methods that work for you and avoid accumulating excessive stress.
Limit Smoking, Extreme Dieting, and Alcohol Consumption
Smoking causes blood vessels to constrict, reducing blood flow and making it harder for nutrients to reach the scalp.
In addition, nicotine rapidly destroys vitamin C—an essential nutrient for healthy hair.
Extreme dieting is also harmful, as it leads to nutrient deficiencies that increase the risk of hair loss.
Alcohol should also be consumed in moderation.
When alcohol is broken down in the body, amino acids required for hair production are consumed. Excessive drinking can also weaken digestive function, reduce nutrient absorption, and lead to deficiencies.
Practice Proper Hair Care
Proper hair care can support healthy hair growth.
Use amino acid-based shampoos, which are gentler on the scalp.
Many commercial shampoos contain ingredients like Sodium Lauryl Sulfate (SLS) or Sodium Laureth Sulfate (SLES), which have strong cleansing power and may require extra care to ensure no residue is left on the scalp.
Regular scalp massages are also beneficial.
Gently massaging the scalp helps stimulate blood flow, making it easier for the nutrients you consume through food to reach the hair roots.
Stimulants
Spicy foods such as chili peppers can help improve blood circulation when consumed in moderation, but excessive intake can cause excessive sweating and sebum production, which can clog pores.
Caffeine found in coffee and tea is also considered a stimulant. It is said to interfere with the function of adenosine, a substance known to promote hair growth.
As mentioned earlier, caffeine also has benefits, so there’s no need to eliminate it completely—but be mindful not to overconsume it.
Fatty Foods
Regularly eating foods high in fat increases sebum production, leading to clogged pores and hair loss.
Fatty foods are also high in calories, making it easier for triglycerides to accumulate. When triglyceride levels in the blood increase, the blood becomes thicker and circulation to the scalp worsens.
Excessive sebum production may also increase the risk of seborrheic alopecia (hair loss caused by excess oil).
If you want to support healthy hair growth, try to reduce oily foods and aim for a well-balanced diet.
Salt
A high-salt diet can thicken the blood and reduce blood flow.
Be especially cautious if you frequently eat fast food, snacks, or ramen. They are typically high in both fat and salt, which can accelerate hair thinning.
Alcohol
(Source: (22) e-Health Net “Effects of Alcohol on the Digestive System”)
When you consume alcohol, your body uses amino acids—nutrients that should have been used to build hair—to break down the alcohol instead.
Alcohol also burdens the internal organs, potentially disrupting nutrient absorption and metabolism.
Avidin
(Source: (23) Patel D.P., “A Review of the Use of Biotin for Hair Loss”)
Avidin is a nutrient found in egg whites.
Avidin binds to biotin, a nutrient essential for hair production, and prevents its absorption.
If you consume too much avidin, biotin deficiency may occur, which could contribute to hair thinning.
Although eggs contain biotin, eating them raw—such as in a raw egg over rice—can interfere with biotin absorption because the avidin and biotin mix together.
However, avidin becomes inactive when heated, meaning it no longer binds to biotin. Therefore, cooked eggs, such as boiled or fried eggs, are perfectly fine.
To enjoy eggs without the negative effects of avidin, choose cooked preparations so you can absorb the biotin that helps support hair growth.
Ingredients That Help Supplement Nutrient Deficiencies
(References: (24) G. Gardani, A case-control study of Panicum Miliaceum in the treatment of cancer chemotherapy-induced alopecia;
(25) Kunihiko Kobayashi & Hisayoshi Iwata, Study on the effect of amino acid supplementation: Fortification of wheat flour with lysine, threonine, methionine, and tryptophan;
(26) Naoya Matsuda, Effects of ingestion of collagen peptide on collagen fibrils and glycosaminoglycans in the dermis;
(27) Keratin polypeptide hydrolysates as hair treating agents)
| Ingredient | Benefit |
| Zinc | Essential for synthesizing keratin from proteins |
| Millet Extract | Contains cystine and methionine, amino acids necessary for hair formation |
| L-Lysine | Promotes keratin production and supports hair growth |
| Collagen Peptides | Helps improve scalp condition |
| Hydrolyzed Keratin | Provides the building blocks for strong, healthy hair |
| Vitamins | Improve zinc absorption, stimulate hair growth, boost blood circulation, and contribute to various hair-growth benefits |
Ingredients That Help Reduce Hair Loss & Improve Blood Circulation
(References: (28) A. Rossi;
(29) Masatomo Najima, Hair restoration efficacy of supplements containing banana extract, parthenolide derived from feverfew, and soy isoflavone in healthy Japanese – randomized, double-blind, placebo-controlled study;
(30) Jun Shimizu;
(31) Weikang Wang;
(32) Cesare Mancuso & Rosaria Santangelo)
| Ingredient | Benefit |
| Saw Palmetto | Suppresses the activity of 5-alpha-reductase, the enzyme responsible for AGA (androgenetic alopecia) |
| Isoflavones | Mimic female hormones to help prevent hair loss |
| Feverfew Extract | Contains parthenolide, which helps improve scalp health |
| Capsaicin | Chili pepper extract; promotes blood circulation and stimulates growth factor production |
| Jerusalem Artichoke (Inulin) | Increases growth factors to activate hair matrix cells |
| Korean Ginseng | Improves blood circulation and promotes hair growth |
We’ve introduced nutrients and recommended foods that are effective for promoting hair growth.
When addressing hair thinning, it’s important to start by improving your diet. No matter how good a hair growth product you use, strong and healthy hair cannot grow if your body lacks the necessary nutrients.
Take a moment to review your daily meals and consider whether you are getting enough of the essential nutrients your hair needs.
If you still feel unsure about relying on diet alone, you may also consider using hair growth supplements.
By ensuring adequate intake of nutrients that support healthy hair growth, you can work towards improving thinning and hair loss.
Source : https://answerweb.artnature.co.jp/archives/4218