The hair growth industry is huge. According to IMARC Group, the market is expected to reach $8.5 billion in 2023 and nearly $12 billion by 2032. The market research firm notes that shampoos and conditioners dominate the market. But in recent years, these products have faced off against another competing product: hair growth supplements. In fact, this industry alone was worth more than $7.7 billion in 2023.
“The rise in hair loss is a global concern and is expected to boost market growth prospects as it affects people of all ages and genders,” notes Grand View Research, another market research firm. “Factors such as genetics, hormonal imbalance, stress, nutritional deficiencies, and environmental pollution contribute to hair problems, making them widespread and persistent.”
When it comes to hair loss, many of these factors are out of your control. But there are things you can do to encourage hair growth, and research shows that for many people, paying attention to your diet is one big factor.
Does diet make a difference in hair growth?
The Western diet, or standard American diet, generally isn’t high in beneficial nutrients, but it is high in ultra-processed foods, saturated fats, and refined carbohydrates. In fact, according to the CDC, 90 percent of Americans don’t meet federal recommendations for fruits and vegetables.
This nutritional deficiency can have a major impact on your hair health. Hair is made up mainly of a protein called keratin, which needs certain nutrients to grow. Getting enough protein in your diet is important because it helps with the formation of keratin, but other nutrients are also essential for hair health.
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For example, essential nutrients like iron, zinc, omega-3 fatty acids, and vitamins A, C, D, and E are essential for healthy hair growth. A lack of these nutrients can make your hair prone to becoming limp and thin.
As mentioned above, the hair growth supplement market is booming right now. But essentially, these are just multivitamins packed with many of the vitamins and minerals mentioned above. While supplements can help many people get the vitamins they need, many experts argue that you can also get vitamins from your diet.
“Beautiful hair doesn’t require a cabinet full of fancy bottles. A balanced, plant-based diet is your secret weapon for healthy, lustrous hair.” — Sapna Pervemba, MS, RDN
A whole-food, plant-based diet is incredibly nutritious — it contains most of the vitamins and minerals we need to stay healthy, and it’s also rich in powerful antioxidants and plant compounds.
“While supplementing with vitamin D and vitamin B12 is wise on a vegan diet, the rest of these powerful nutrients are found in everyday plant-based foods,” Sapna Peruvemba, MS, RDN, of Health by Sapna, told VegNews (more on vitamin B12 here and vitamin D here). “So you don’t need to rely on expensive pills to get the nutrients that support hair growth.”
These “everyday foods” are simple: beans, nuts, seeds, leafy greens, and fruits are all rich in nutrients that reduce hair loss and promote growth, but some foods work better than others.
“When it comes to hair health, the most important parts of your diet are omega-3 fats and protein, along with vitamins A, B (especially biotin), and D, and minerals like iron, zinc, and selenium,” explains Pervemba. “Think of these nutrients as the ‘building blocks’ for shiny, flowy hair that stars in that shampoo commercial.”
5 Nutritionist Tips for Hair Growth
For more specific hair advice and delicious recipe ideas, check out Peruvemba’s 5 Hair Growth Tips below.
1. Eat lots of dark green leafy vegetables
Dark green leafy vegetables are a nutritional powerhouse: They’re packed with vitamins, minerals, and antioxidants that have been linked to a variety of health benefits, including reducing your risk of disease. But that also means they could help with hair growth, says Pervemba.
“Dark green leafy vegetables like spinach, kale and Swiss chard are some of the best vegetables for hair health,” she explains. “They’re packed with iron, biotin, folate and vitamin A, and will help give your hair shine and strength.”
Recipes using dark leafy greens: Tangy Vegan Spinach Salad with Blackened Chickpeas
Ignacio Nacho Urquiza
2. Snack on nuts and seeds
If you like a little snack every now and then (and who doesn’t?), try adding in a handful of nuts or seeds. They’re packed with nutrients and have a ton of known health benefits, including reducing stress, but Pervemba says they could also have a positive impact on your hair.
“Nuts and seeds like pumpkin seeds, chia seeds, flax seeds, peanuts and walnuts are like little nutrient bombs packed with omega-3 fats and B vitamins like zinc and biotin,” she explains. “These are snacks that can help prevent brittleness and breakage and help your hair grow strong from root to tip.”
Nut and Seed Recipes: Vegan Pepita Chili Seed Dipping Sauce
3. Eat lots of beans
“Not only are legumes a great source of protein,” says Pervemba, “they’re also rich in iron and folate, two essential nutrients for healthy hair. Plus, legumes are packed with proteins, which are the building blocks for strong, resilient hair.”
Examples of legumes include beans (such as black beans, kidney beans, and lima beans), peas, lentils, chickpeas, peanuts, and mung beans, all of which are nutritious and easy to prepare.
Bean Recipes: Vegan Spanish Smoky White Beans
Ashley Maddan
4. Don’t skip the soybeans
“Soy is often touted as containing phytoestrogens (estrogens derived from plants), but the truth is that moderate soy consumption is actually beneficial for most people, especially women with low estrogen levels and those going through menopause,” Pervemba points out. “Soy may help balance hormones, which may have a positive effect on hair.”
Dr. Pervemba explains that the isoflavones in soy help manage levels of another hormone called dihydrotestosterone (DHT), which in excess can lead to thinning and hair loss. But isoflavones “compete with DHT receptors,” which may help reduce the effects of hair loss. “Soy may actually be your ally in the fight against hair loss,” she adds.
The best dietary sources of soy include tofu, tempeh, soy milk, and textured vegetable proteins.
Soy Recipes: Vegan Smoky Tempeh Peanut Satay
Alison Kramer
5. Eat foods that are high in water
“Have you ever noticed that if a plant doesn’t get enough water, it will wither and die?” asks Pervemba. “It’s similar with your scalp. Without proper hydration, it can become dry, flaky, and a bit cranky. But if you’re well hydrated, your scalp will be happy and nourished, and your hair follicles will have the nutrients they need to grow hair.”
In addition to drinking water, another great way to stay hydrated is to eat plenty of water-rich foods. Some of the best ones, says Pervemba, are cucumber, watermelon, and oranges. “[Eating these foods]is like giving your scalp a refreshing drink, which helps keep your scalp hydrated and your hair shiny,” she adds. “When you stay hydrated, your hair stays hydrated!”
Recipes with high water content: Vegan Watermelon Cucumber Gazpacho
For more plant-based stories like this one, read on:
Charlotte is an editor and writer at VegNews, based in sunny Southsea on the south coast of England.
