Lush, shiny, flowing locks are the envy of many. But achieving a glorious mane requires more than the right shampoo. As Christine Cole discovered, the key to hair health starts from the inside out.
Cole, a certified nutrition aesthetic practitioner and vice president of sales at hair care company LOMA, overhauled her diet a decade ago on a personal quest to become healthier. As she slimmed down, Cole noticed her hair transforming too—becoming more voluminous and taking on a luxurious texture.
As a professional in the hair care industry, Cole was well-versed in “skinification”—the deliberate inclusion of skin care-inspired ingredients in hair products. Brands like Act+Acre, Nutrafol and Vegamour use high-grade ingredients to nourish the scalp. But Cole realized pristine products alone don’t guarantee healthy hair.
“You could have the cleanest scalp,” she explains, “but if you’re not eating great and feeding that follicle, what good does it do?”
It turns out beauty extends deeper than the skin. Luscious locks demand both effective products and proper nutrition working in tandem. As Cole notes, “You don’t grow your hair from the outside in.”
The Scalp-Food Connection
Hair follicles anchor in the skin’s epidermis layer, which regenerates itself continually through five sublayers. This is where nutrients absorb and strong, healthy strands emerge.
Hair products containing aloe vera, rosemary, celery seed, turmeric, kale and thyme deliver nutrients right to the scalp. But the foods consumed daily also absorption into the bloodstream and reach the follicles.
“There are certain nutrients and compounds in food that have a direct impact on your hair health,” says Ellie Krieger, a chef, nutritionist and registered dietitian. She explains that good gut health feeds the follicles, yielding strong skin and nails too. “Your outward-facing cells—your hair, skin and eyes—show up as a healthy reflection of what’s going on inside. It is all connected.”
So which nutritional strategies yield the healthiest hair? Here are some evidence-based tips:
Harness the Power of Healthy Fats
It takes a village—or, more accurately—a diverse mix of nutrients working in unison to support hair growth. For example, berries provide key antioxidants. But without fat, the body won’t properly absorb them. Adding avocado to a berry smoothie solves this.
The same holds true for cooked veggies like broccoli, asparagus or green beans. Their nutrients fully absorb when prepared with a bit of butter or olive oil.
“You can’t absorb nutrients if you don’t eat them with fat,” says Cole.
Along with avocados, incorporate oily fish, olives, olive oil, nuts, chia and other healthy fats. They nurture hair by delivering nutrients and keeping the scalp hydrated. “Fats help open up the hair follicle for growth,” Cole explains.
Get Your Fill of Collagen
Once absorbed, nutrients need help reaching the scalp. That’s where protein steps in. “Protein carries nutrients to our cells,” says Cole. “It’s the building block for healthy cells.”
Good protein sources include small servings of grass-fed meat, dairy, greens and quinoa. But one protein truly shines for hair—collagen. This structural protein promotes skin cell renewal and repair.
“Collagen is an important part of your hair and skin structure,” says Cole. “It helps hold everything together, improves hair growth, fights dandruff and prevents hair loss.”
While collagen supplements abound, they may contain added sugar. Cole recommends getting collagen naturally through bone broths, seaweed and algae. “I take two spirulina and two chlorella tablets every morning,” she says. “It’s just in pure form.”
Vitamins Give Hair a Boost
Certain vitamins also support scalp and hair health. Vitamin C aids collagen production—great reason to start your day with lemon water, oranges or other citrus. But don’t overdo it, warns Cole: “Too much acid can upset your stomach.”
Red peppers deliver even more vitamin C than citrus. “Red peppers have three times the amount of vitamin C as green peppers,” says Krieger, “and also more than oranges.”
Vitamins A, D, E and K—all fat-soluble—provide energy, repair and renew cells. Cole recommends obtaining them through whole foods instead of pills whenever possible.
Dial Down Inflammation
“The main thing that helps your hair is reducing inflammation in the body,” says Krieger. Inflammation destroys follicles and inhibits growth. It also threatens heart health.
Fight inflammation by loading up on antioxidants. Certain anti-inflammatory minerals like iron and zinc also link directly to hair health.
“Hair follicles are actually a source of iron,” explains Cole. “But if your iron levels are low, your body will pull iron from your hair because it needs it for other things.”
Beans, nuts, seeds, eggs and small meat portions provide iron without inflammation. Omega-3 fatty acids like those in salmon boast anti-inflammatory effects too.
Krieger suggests combating inflammation with a meal of salmon alongside red peppers, lentils and dark leafy greens. This single dish delivers omega-3s, vitamin A and more.
Assess Your Nutrient Needs
Before overhauling your diet, get tested for deficiencies or excesses, Cole advises. “Too much of a nutrient can have the same effect as too little.”
And remember, genes heavily influence hair health and texture. As Krieger notes, “If you were born with thinner hair, eating more salmon isn’t necessarily going to make it better than your genetics allow.”
However, optimal nutrition helps hair reach its full genetic potential. “If you have a genetic predisposition to hair loss, staying optimally nourished can help minimize it,” she says.
Your hair doesn’t define you, but it can reflect overall wellness. “If you’re not getting enough sleep, totally stressed and overworked, not eating well, smoking—all of these things will affect your skin and hair,” says Krieger. “It’s just another reason to live a balanced life.”
So while products help, true hair health springs from scalp to stomach. Feed your follicles by filling up on collagen-rich foods, healthy fats, vitamins and minerals. With the right internal nourishment, you can flaunt locks that would make Rapunzel envious.
