For some men, finding a baldness cure is like looking for the mythical fountain of youth. Even if there is not a perfect treatment for the progressive hair loss that many men suffer, we will strive to continue to search for it.

However, one daily activity we all engage in—eating—might be linked to hair loss. Although no diet may cure baldness, making dietary changes may help to decrease hair loss. Even while studies that provide clear-cut answers on this matter are difficult to find, one literature review that was published in the journal Bariatric Times discovered that deficits of important fatty acids, iron, and zinc, among other minerals, may be linked to hair loss in patients who get their sustenance via a feeding tube. A diet full of these minerals may also enhance your health in other ways. You may continue to read more below.

Your diet has a significant impact on a variety of areas of your health, including your cardiovascular system, body composition, physical stamina, and even your attractiveness. Surprisingly, it also has a significant impact on how fast your hair grows. The appropriate diet may assist with hair growth stimulation and maintain thick, strong, and healthy hair as you age, just the same as eating the right foods can keep you lean, healthy, and fit.

Meals ranging from nuts, red meat, seafood, beans and other foods to leafy greens vegetables like spinach all affect hair growth. While consuming these foods will not reverse male pattern baldness-related hair loss, the nutrients they contain work as building blocks for your hair, giving your body the resources it needs to maintain healthy hair. We have described how nutrition may complement your hair care regimen in the sections below to promote growth and maintain healthy hair. Additionally, we have included a list of more than 15 foods which you may include in your diet to promote growth of healthy hair.

hair loss issues


Diet and Hair: The Basics

Keratin is one of the many proteins that make up your hair. Common proteins and vitamins, among other nutrients, are involved in the formation of keratin. Your hair growth ability may be hampered, resulting in thinning, shedding, and other symptoms, if you are having deficiency in certain vitamins, minerals, and nutrients.

Changing your diet will not prevent you from developing a receding hairline or becoming bald if you are genetically predisposed to hair loss since male pattern baldness is mostly influenced by hormones and genetics rather than nutrition. If you are taking drugs to treat male pattern baldness like finasteride and/or minoxidil, eating a hair-friendly diet could further help your outcomes. Eggs, red meat, seafood and several fruits and vegetables are just a few of the everyday meals that may further boost hair growth. Since many of these foods are affordable, you do not need to have a large financial budget to regularly include them in your diet.

The Best Foods for Hair Growth

While there is no proof that your diet affects male pattern baldness—a condition brought on by a combination of your genes and the hormone DHT—some foods include nutrients that are important for the growth and maintenance of your hair. Below are more than 15 of these foods, along with details on the exact vitamins, minerals, and other nutrients that each one provides that are good for hair.


Eggs are a great source of vitamins, minerals, and other elements necessary for healthy hair growth and overall wellness. Eggs are a great source of dietary protein, which is one of its many advantages. In addition to helping your hair grow, protein is essential for the development of your skin, nails, muscles, and other bodily tissues. A vitamin B called biotin, which is abundant in eggs, is crucial for fostering hair growth.

Research demonstrates that individuals with biotin deficiencies often suffer hair loss and thinning, as we have covered in our entire guide on hair growth and biotin. It is vital to keep in mind that raw eggs also contain avidin, a glycoprotein that may attach to biotin and prevent your digestive system from absorbing it. Fortunately, cooking eggs will denature avadin, making it simple to avoid interfering with biotin absorption.

Eggs are an excellent source of zinc, iron, calcium, choline, and other nutrients that assist to keep you fit and healthy in addition to biotin and protein. Research demonstrates that eating eggs in moderation is not linked to an increased risk of heart disease in otherwise healthy persons, despite the controversy over the impact of the cholesterol in eggs on heart health.

Salmon, Mackerel & Other Fatty Fish

Heart health has long been linked to eating fatty fish like mackerel, salmon and others. Additionally, they include a lot of nutrients including omega-3 fatty acids that have been linked to better hair growth and health.

Salmon, mackerel, tuna, herring, sardines, and other cold-water fish with high-fat content are listed as natural sources of omega-3 fatty acids by the Office of Dietary Supplements. Despite the paucity of data, some research has shown that omega-3 fatty acids may function to promote hair development and prevent hair loss.

For example, research indicated that women who took omega-3, omega-6, and antioxidant supplements observed gains in hair density over the course of six months. The study was published in the Journal of Cosmetic Dermatology. Other possible health advantages of omega-3 fatty acids include reducing your chance of developing heart disease, Alzheimer’s disease, and some types of cancer, as well as treating a number of skin conditions linked to an omega-3 deficit. Salmon and other fatty, cold-water fish are excellent sources of dietary protein and vitamins that are good for hair, such as biotin, in addition to omega-3 fatty acids.


A well-known source of heart-healthy fats is avocados. They are also abundant in vitamins C and E and other nutrients which are crucial for preventing oxidative stress and may help with hair growth. Avocados include important vitamins C, E, and K as well as folate, magnesium, potassium, and niacin (vitamin B3). Niacin is especially intriguing among them due to its possible impact on growth of hair. Niacin may be able to boost hair fullness in persons with pattern hair loss, according to some studies, including a study that was published in the Journal of Cosmetic Dermatology.

A, D, E, and K vitamins, as well as other fat-soluble vitamins and minerals, may all be more effectively absorbed by your body when consumed with avocados. Numerous of them, such as vitamins A, D, and E, are related to strong growth of hair.

Liver and Red Meat

Two of the most important nutritional components for preventing hair loss via food are iron and protein. Foods high in iron are essential for keeping healthy hair. Red meat and organ meat, particularly liver, are the best sources of both nutrients to prevent baldness. Accordingly, Brazilian research released in 2010 revealed that many people start experiencing hair loss after following bariatric surgery for weight reduction. The researchers concluded that this was associated with nutrient shortages, particularly iron and protein deficiencies.

Lean red meats like beef and lamb are full of iron and protein that your body needs to carry nutrients and support the growth of healthy hair. Your hair is mostly composed of keratin, as we already explained. Lack of protein in your diet may cause your hair to enter a resting state, which can cause shedding, thinning, and obvious hair loss. Typically, this occurs when individuals drastically limit their protein consumption during crash diets or other nutritionally deficient conditions.

Protein is abundant in red meat. For example, 29 grams of protein, or more than one-third of the daily allowance for a 180-pound male, are included in 100 grams of broiled beef tenderloin with any extra fat removed. Beef tenderloin, eye and top round, chuck shoulder, sirloin, flank, tri-tip, and T-bone are among the lean, high-protein cuts of the animal. While other beef cuts might have a larger saturated fat level, they also offer a lot of protein. Red meat, like spinach, is a crucial component of your diet to prevent iron deficiency baldness since it is high in iron.

Almonds and Other Nuts

According to some nutritionists, almonds and other nuts are high in protein and healthful essential fatty acids, as well as two other nutrients that enable them to function as a dietary treatment for baldness when included in your regular diet. Vitamin B6, which is included in nuts, is said to assist stimulate healthy hair growth. Additionally, almonds contain vitamin E, which improves blood circulation, stimulates the scalp and encourages hair development. In light of this and the advantages, nuts provide for your heart, including them in your diet should help prevent hair loss.

Omega-3 and omega-6 fatty acids, biotin, and vitamin E are just a few of the elements found in almonds and other nuts that may help with the growth of hair. Almonds have a biotin content of 1.5 micrograms per 1/4 cup or about 5% of the daily required amount. Vitamin E, which is abundant in almonds, may have particular advantages for halting hair loss and fostering hair growth.

Supplementing with tocotrienols, a member of the vitamin E family, led to a considerable rise in hair count over eight months, according to small research involving 21 participants. This could occur as a result of their antioxidant action, the researchers said. Almonds and other nuts are excellent providers of protein and good fats, both of which are crucial for having healthy hair.

The amount of protein in a cup of sliced almonds is 19.5 grams. The amount of protein in pistachios, brazil nuts, and other popular varieties of nuts ranges from 18 to 25 grams per cup. Various nuts not only may promote hair development but also lower your risk of cardiovascular disease, according to studies. For example, research indicated that individuals with high cholesterol who snacked on almonds had lower levels of risk factors for coronary heart disease. Other nuts are also beneficial for heart health, according to research, therefore you should give them priority in your diet.

Richly Coloured Berries

Richly coloured berries with high levels of antioxidants, such as blueberries, blackberries, and raspberries, are part of Webb’s diet plan for preventing hair loss. These food powerhouses are renowned for their vast stocks of various antioxidants and phytonutrients, as well as their abundant supply of vitamin C. Eating meals high in antioxidants, helps to lessen baldness symptoms, according to her.

Dark Leafy Greens

Surprisingly, Popeye did not have a full head of hair considering how much spinach he consumed in his diet. According to Dr. Perlmutter, spinach is one of the greatest plant sources of iron you can include in your diet as a dietary treatment for difficult baldness. Zinc, vitamin C, and vitamin E are additional nutrients in spinach that support its role as a remedy for hair loss.

Increased spinach consumption helps prevent hair loss and greying. According to US research by Cleveland Clinic, low iron levels hasten hair loss. Cells require iron to transform food into energy and it takes a lot of energy to grow hair. Grey hair may be brought on by a diet deficient in iron, copper, and magnesium, according to two different studies conducted at Temple University in Philadelphia and one published in the Journal of Health Science.

Bell peppers and citrus fruits

Vitamin C, which can be found in citrus fruits and green bell peppers, is “another ingredient to maintain good hair,” according to Perlmutter, who advises including these foods in your regular diet to avoid hair loss. Remember that red bell peppers, strangely, contain more vitamin C per serving than oranges and that strawberries are also a strong source of vitamin C.

Green Tea

Hydration is important in any diet to ward against several illnesses. Green tea has a special composition that provides it a distinct advantage in the battle against hair loss. Testosterone is regarded to be a contributing factor in male pattern baldness. But it seems that attempting to decrease the activity of the enzyme that converts testosterone into its more powerful version, dihydrotestosterone, or DHT, rather than trying to suppress testosterone is the best course of action. DHT has the strongest connection to male pattern baldness. Therefore, nutrients like green tea that lower the enzyme that turns testosterone into DHT may help prevent baldness. Despite being inconclusive, recent research in the journal Experimental Dermatology did discover that feeding mice one of green tea’s main ingredients—epigallocatechin-3-gallate, or EGCG—not only stopped their hair from falling out but also encouraged the development of new hair.

Soybeans and beans

Like nuts, beans are a great plant-based source of protein and other nutrients that may help to promote and maintain the development of hair. If you are worried about hair loss brought on by iron deficiency, beans are a terrific addition to your diet. White beans include 8 mg of iron per cup, which is about 44% of the daily required value.

Similarly to that, a cup of canned kidney beans has 4 milligrams of iron in it or around 22% of your daily need. Additionally, beans are a good source of zinc, a vital trace element that supports healthy immune function, cellular development, and vital biological functions like wound healing. One well-known sign of zinc deficiency is hair loss. Even though there are fewer cases of zinc insufficiency in the United States than in underdeveloped nations, research indicates that many individuals, especially older persons, consume less zinc than is advised.

White beans and kidney beans are also healthy food choices, but soybeans may have special benefits for hair growth. Spermidine, a polyamine molecule abundant in soy products, may have anti-aging, anti-inflammatory, and antioxidant properties. According to research, spermidine could promote hair growth. For instance, a 2011 PLOS One research demonstrated that spermidine enhanced hair shaft elongation in human hair follicles and lengthened the development phase of the hair growth cycle. It is crucial to remember that this study did not use human subjects; instead, it was conducted on hair follicles in a clean, controlled lab environment.

In a separate 2017 research, the impact of spermidine on healthy male and female subjects’ hair development was examined. Spermidine may help treat hair loss since this research demonstrated that it delayed the anagen (growth) phase of the hair cycle in individuals. Soybeans contain spermidine in addition to being a fantastic source of protein. 33.2 grams of protein, or over half of the required daily allowance for a 180-pound male, are present in one cup of soybeans.


Sunflower seeds, flax seeds, pumpkin seeds, and other common seeds are all excellent sources of minerals like selenium and zinc that are good for hair, much like beans and nuts. For example, 2.2 milligrams of zinc, or 20% of the daily required consumption, are present in one ounce of dried pumpkin seeds.

Additionally, many seeds include vitamins that might promote hair development. One of the finest naturally occurring sources of vitamin E is, for instance, sunflower seeds, which provide 76 percent of the daily recommended amount per ounce. Tocotrienols, substances belonging to the vitamin E family, have been connected to increases in hair count in studies, as we already discussed while talking about almonds and other nuts.

Additionally, many seeds are a great source of protein. Sunflower seeds, for instance, provide 20.78 grams of protein per 100 grams. Similarly, a meal of 100 grams of pumpkin seeds has an amazing 30.3 grams of protein.


Because oysters are such a great source of zinc, they are the best food to eat to keep your zinc levels balanced and prevent hair loss from zinc insufficiency. The daily necessary amount of zinc is 673 percent, or 74 milligrams, in a meal of three fried oysters. Actually, of all food types, oysters have the most zinc per serving.

Oysters are a great source of other minerals in addition to zinc. They contain a lot of selenium, which is related to the good colouring of the hair. Additionally, oysters include iron, vitamin V12, and vitamin D, all of which have been associated with the support of healthy blood flow or certain features of hair development.


Berries are a great source of vitamin C, which is essential for the synthesis of collagen for healthy skin, hair, and nails. There are hypotheses that collagen may assist to prevent hair thinning and reduce the greying process, however, we do not yet know if collagen improves hair health.

Berry vitamin C also aids in iron absorption, preventing hair loss brought on by iron deficiency, in addition to its effects on collagen production.

Strawberries, blueberries, raspberries, and blackberries are just a few of the berries that are abundantly vitamin C-rich. With 49 milligrams of vitamin C per half-cup serving, or 54% of the recommended requirement, strawberries are very rich in vitamin C.

Sweet Potatoes

The vital antioxidant beta-carotene, which gives sweet potato flesh its orange colour, is abundant in sweet potatoes. A carotenoid known as beta-carotene, which your body transforms into vitamin A, is referred to as a provitamin. A significant source of vitamin A is beta-carotene. It accounts for roughly half of the daily required consumption of vitamin A for the typical individual, together with other carotenoids.

Retinoids, a kind of vitamin A derivative, are thought by some researchers to be involved in the development of your skin and hair. The benefits of dietary beta-carotene consumption on hair health, however, are not well studied. Consuming a sufficient quantity of vitamin A is crucial for optimum hair development, as we covered in our guide on hair growth vitamins. However, ingesting too much vitamin A may have a detrimental impact on the development of your hair. Fortunately, consuming sweet potatoes and other foods high in beta-carotene (including pumpkin, spinach, and kale) does not pose much of a danger since they are satisfying, nutritious, and low in calories.


Making dietary modifications may provide your body with the nutrients it needs for healthy growth of hair if you are beginning to lose your hair. However, maintaining a hair-healthy diet does not guarantee that hair loss will cease. Hair loss is a complicated, multidimensional problem that may be brought on by hormones, genetics, food, and even certain illnesses and medical situations.

Male pattern baldness, a kind of hair loss brought on by a mix of hereditary and hormonal factors, is the most common cause of hair loss. Your best option if you have experienced hair loss symptoms and believe that male pattern baldness is to blame is to utilize FDA-approved, scientifically based medicine, either by itself or in conjunction with a diet that encourages hair growth. It has been shown that the following drugs may cure hair loss in males and encourage hair growth:

Minoxidil: Male pattern baldness is slowed down and hair growth is stimulated by this topical medicine. It may be purchased over the counter as a liquid or foam and is administered directly to the scalp’s balding patches. Both on its own and as part of our Hair Power Pack, we sell minoxidil online. More details on how minoxidil works, its advantages, and more are available in our detailed guide on how long minoxidil takes to start working.

Finasteride: This drug prevents the hormone that causes male pattern baldness, DHT, from being produced by your body when you take testosterone. It can only be obtained with a legitimate prescription, and constant usage is required for long-lasting effects. Online, we provide finasteride. Our reference to finasteride includes further information on how it works, its advantages over other hair loss treatments, and any possible adverse effects.

Other items, in addition to medications, may aid in promoting hair growth and protecting your hair from harm:

Shampoo for preventing hair loss. A lot of shampoos include DHT-blocking components that might lower DHT levels on your scalp and stop hair loss. We go into further depth about these items in our comprehensive guide to DHT-blocking shampoos.

Conditioner. To promote and support optimum development, conditioners like our Thick Fix Conditioner are designed to keep your hair nourished and healthy.

Supplements with biotin. Even while biotin cannot stop male pattern baldness, taking a supplement may be beneficial if you are lacking it. More information on the possible advantages of this B vitamin for healthy hair may be found in our comprehensive reference on biotin pills.

A balanced diet rich in nutrients is crucial for both overall health and the strength and vibrancy of one’s hair. I believe Popeye is evidence of the unfortunate fact that certain men and women are destined to lose their hair, and that no matter what you eat, it will not stop! However, for the majority of men and women who fall into this group, there are proven preventive therapies that will halt the process of hair loss.