Foods vs Vitamins For Hair Growth

We’ve all heard of the countless hair and nail vitamins there are on the market. I have even spent north of $100 on hair vitamins hoping for my hair to drop down to my knees after finishing my supply… except, I never did finish that supply. No matter how hard I’ve tried I’ve yet to remain consistent enough to see the results. I’d stay strong for a week or two but by week 3 I usually was only taking them a few times a week eventually dwindling off to when I felt like it.

With my recent major hair loss/shedding I was sooo tempted to dive back into the world of vitamins to get my hair back feeling fuller and stronger. After all, when you see the results on all your IG faves, you can’t help but to be tempted. However, after doing some research on the key ingredients, I realized I could skip the entire thing + just find foods with the same good healthy shit (ya know, vitamins + stuff). DUH! I damn sure don’t forget to eat food so it seemed like the obvious route.

Below are some meals/foods that I’ve found to have the same sources of vitamins, minerals, hormones, etc. that contribute to hair growth. So if you’re anything like me and want longer stronger hair but don’t’ want to spend extra money or just forget to keep up with pills, keep reading!

First I’m sharing a list of foods that are high in all the goodies your hair loves, then I’ll share a few recipes that combine a few of the groups for quick easy meals.

  1. Whole Grains: Did you know iron deficiency could contribute to hair loss? Grains are full of biotin, vitamin B, iron, and zinc, which are essential in new cell growth and creating protein for the hair. Oatmeal, brown rice, quinoa are all great sources.

  1. Dark Green Veggies: Adding foods like spinach and broccoli that are rich in Vitamins A+C aid in cell growth and collagen production in the hair shaft.

  1. Vitamin C: Many don’t know vitamin C is essential in prepping your body for iron absorption. Try kale, guava, kiwi, raspberries, carrot juice, or yellow peppers.

  1. Protein: Your hair is made of protein so of course incorporating more in your diet will support stronger hair growth. Lean meats and beans are packed with protein.

  1. Omega 3’s: If you’re struggling with thin or brittle hair, these will be your new BFF. Try foods like eggs, avocados, almonds, and salmon that are rich in Omega 3. They aid in nourishing your hair and thickening those strands. **the yolk in the egg is what provides the nourishment, high amounts of egg whites can actually prevent the absorption of biotin.**

  1. Vitamin A: Sweet potatoes are full of beta carotene which your body converts into Vitamin A. Vitamin A is known to speed up hair growth and encourage thicker strands.

There’s certainly more foods and food groups that contribute to hair growth, these are just a few. I’ve personally been jamming these into as many meals as I possibly can. Here are a few meal ideas you can try.


  1. Oatmeal with bananas, berries, + almonds (opt.) — chia seed substitute

  2. Spinach omelet with hollandaise (sauce made with egg yolk + butter)


  1. Spinach + Kale Salad w Chicken, Almonds, Yellow Peppers, Shredded Carrots, Shredded Parmesan (opt.), Raspberry Vinaigrette

  2. Brown Rice Bowl w Curry Sweet Potato, Black Beans, Spinach


  1. Herbed Salmon topped w Raspberry Reduction with Brown Rice + veg medley (red onion, yellow pepper, zucchini, squash, red pepper)

  2. Brown Fried Rice with Fresh Basil, Eggs, Shrimp or Chicken, Carrots, + Spinach

Try some of the meals or create your own! Let me know your favorite hair-nutrient packed meals in the comments below.

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