The Diet That Boosts Hair Growth

Nutritional support for hair, often overlooked

Hair follicles are among the fastest-renewing cells in the body. A poor diet shows in the hair within 60-90 days.

Biotin: overrated or essential?

Biotin (Vitamin B7) is truly effective only in deficient people. At therapeutic doses (5,000-10,000 mcg/day), it improves keratinisation. Sources: eggs (especially yolk), almonds, sweet potato, spinach.

Iron: the most common deficiency

Iron deficiency is the #1 cause of hair loss in women. Test your ferritin: a level <70 mcg/L can cause loss even without anaemia. Sources: red meat, lentils, spinach + Vitamin C for absorption.

Zinc: the growth conductor

Zinc regulates sebum production, reduces scalp inflammation and plays a key role in keratin protein synthesis. Sources: oysters, beef, pumpkin seeds, cashews, chickpeas.

Omega-3: shine and anti-inflammatory

EPA and DHA nourish follicles from within, reduce scalp inflammation and improve shine. Sources: salmon, mackerel, sardines, ground flaxseeds, walnuts.

Protein: the building material

Hair is 95% keratin, a protein. Target: 1.2-1.6 g/kg/day. Sources: eggs, chicken, legumes, tofu, dairy.

The 7-day hair nutrition programme

Mon: Salmon + spinach + lentils. Tue: Chicken + broccoli + pumpkin seeds. Wed: Eggs + avocado + walnuts. Thu: Mackerel + quinoa + spinach. Fri: Tofu + chickpeas + almonds. Sat: Lean beef + sweet potato + flaxseeds. Sun: Mixed legumes + walnuts + linseed oil.