If you have alopecia, certain lifestyle changes alongside standard treatments can help you manage your symptoms. For example, while diet can’t cure alopecia, the foods you eat can make a difference.
“With hair loss, the most important type of diet is rich in nutrients that are the building blocks and protectors of hair,” says Jennifer Gordon, MD, a dermatologist at Westlake Dermatology in Austin, Texas. “In general, these include protein, iron, omega-3 fatty acids, and specific vitamins such as A, C, and E. A healthy diet can not only support your health in general, but it may also be useful for addressing alopecia as a complement to treatment for the condition.”
While nutrition can help, keep in mind that the condition requires comprehensive treatment that goes beyond what’s on your plate, says Leela Athalye, DO, a dermatologist at Orange Coast Dermatology in Mission Viejo, California.
“A balanced diet can definitely help promote hair growth,” she says. “But it’s also crucial to discuss dermatology treatment options and also address mental health issues like social anxiety, emotional distress, and lowered self-esteem.” That way, alopecia symptoms can be treated at every level.
With that in mind, here are five top examples of foods rich in key nutrients for hair growth, along with alternate sources to consider for your next grocery run.
1. Chicken Breasts
Hair is made of protein, so getting enough of that nutrient from food helps build strong strands, says Ali McGowan, RD, a Boston-based dietitian at Sprout Out Loud and the creator of the Sprout Out Loud Podcast, a series addressing nutrition and behavior change.
Research suggests that too little protein has the opposite effect. A study on nutrient deficiencies and how they relate to hair loss found a link between low-protein diets and a higher risk of alopecia symptoms.
Fortunately, there’s an abundance of both meat-based and plant-based protein sources to choose from, says Dr. Gordon. Chicken breasts are one top example, since they provide about 22 grams (g) of protein for a 3.5 ounce (oz) portion. Other common sources of protein include turkey, fish, beans, nuts, eggs, and some whole grains.
The amount of protein you need daily depends on several factors like your age, gender, and level of physical activity. But in general, the recommended dietary allowance comes in at 0.8 g per kilogram (kg) of body weight. For example, if you weigh 150 pounds, your weight in kg is 68, so if you multiply that number by 0.8, you’ll get a daily protein target of 54 g.
2. Spinach
Another important nutrient for hair health is iron, says Gordon. That’s because ferritin, a protein that stores iron, is present in hair follicles. When you’re deficient in the mineral, it can lead to issues like faster hair shedding and changes in texture such as dryness and easy breakage.
Iron is found in many animal products like beef, chicken, and seafood, but is also in some plant-based foods, particularly dark leafy vegetables like spinach, kale, and collard greens. For example, half a cup of raw spinach has about 1.05 milligrams (mg) of iron.
You can also get an iron boost from foods like fortified cereals, oysters, white beans, and tofu. Good news if you love chocolate: dark chocolate can give you some iron as well.
3. Salmon
Fatty fish like salmon are the top sources of omega-3 fatty acids, which can be so beneficial for hair loss that Gordon often recommends omega-3 supplements for those who feel they’re unable to get enough through their diet.
Omega-3s can stimulate hair follicles while also calming inflammation, says McGowan. In one clinical trial of women with hair loss, use of omega-3s, along with omega-6 fatty acids and antioxidants, led to improved hair density and slowed loss.
The recommended dietary amount varies by gender and age, but is about 1.55 g for men and 1.32 g for women. About 3 oz of salmon has 1.24 g.
Other food sources high in omega-3s include flaxseeds, chia seeds, herring, and walnuts.
In addition to helping with hair health, higher consumption of fish and other seafood rich in omega-3s have been shown to have a range of benefits from lower cardiovascular disease risk to better cognitive function.
4. Bell Peppers
Two vitamins that play a central role in hair health are C and E. That’s because they’re antioxidants that may help protect hair follicles from environmental stressors, says Gordon.
“Antioxidants can also improve scalp health and stimulate hair growth,” she says. “They play a role in reducing inflammation as well, which can benefit those with alopecia by lowering risk of ongoing hair loss.”
If you’re looking for a food that packs both vitamins together in a one-two punch, bell peppers are a good choice. Other foods high in both vitamins include broccoli, kiwi, tomatoes, and spinach.
5. Eggs
A B vitamin called biotin has long been touted for helping with hair loss, Gordon says. One food that’s particularly high in biotin is beef liver, but organ meats are not an easy sell for many people due to taste and availability. Fortunately, you have another biotin-rich option with egg yolks: One cooked egg provides 10 micrograms (mcg) of biotin, which goes a long way toward the recommendation of 30 mcg daily for adults.
Botin helps with production of keratin, a protein that’s key for nails, skin, and hair. Research has suggested a lack of biotin may prompt hair loss, which is why it’s often a focus for alopecia.
Other dietary sources of biotin include meat, nuts, seeds, fish, organ meats, and certain vegetables like sweet potatoes. Although there are many hair-related supplements touting biotin, Gordon suggests focusing on food sources first, and chatting with your dermatologist about whether you need to boost your amount with a supplement.
Foods to Limit if You Have Alopecia
In terms of what to limit, it may be helpful to veer away from ultraprocessed foods (typically prepackaged products) high in sugar and refined oils, says McGowan.
“These can increase inflammation in the body, which may worsen hair loss over time,” she says. “Research has linked diets high in sugary or processed foods to more hair shedding. While no food causes alopecia directly, your overall diet pattern can help to reduce or slow symptoms.”
The Takeaway
Nutrition alone won’t treat or cure alopecia, but it can act as a complement to treatment by promoting hair growth.
Protein, iron, vitamins C and E, omega-3 fatty acids, and biotin are all good choices for an alopecia-friendly diet.
In addition to healthy eating and treatment, addressing the emotional aspects of alopecia is also important.
