7 foods experts recommend for healthier hair

Emma Hartfield

Published: July 8, 2026 at 1:40 PM

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Our experts reveal which foods can give your hair a beauty boost – plus whether or not collagen is worth a try

You can also learn what experts eat to help improve their skin, try our best recipes for glowing skin or find out our best beauty supplements. For a fun take on food and beauty, read about the DIY beauty trends of the 90s.

There’s no point shelling out on spenny shampoos if your diet means you’re missing out on important nutrients – shiny, healthy hair starts on your plate. We asked three hair health specialists, from trichologists to nutritionists, which foods they rely on to keep their hair (and their clients' hair) in the best possible condition, and the science behind these choices

1. Beans, lentils and pulses

Hair is primarily made of the protein keratin, so it makes sense that protein is a key nutrient for hair health. For a plant-based protein hit, beans and lentils are hard to beat. Registered nutritionist Erica Rodriguez describes them as offering "plant protein, iron, zinc and folate in one food, making them an excellent choice, particularly for vegetarians and vegans".

Baked cod and butter beans

2. Eggs

Erica describes eggs as: "A nutritional powerhouse for hair health, providing high-quality protein alongside biotin, selenium, choline and additional B vitamins, including B12 and B6. Combined, these nutrients provide the building blocks for keratin production while supporting healthy hair growth and follicle function."

A deficiency in biotin (also known as vitamin B7) can present in the form of hair loss or thinning, adds Jenna Hope, nutritionist for Absolute Collagen.

Fried egg on black eyed peas and rice

3. Lean red meat

Iron is one of the nutrients our experts mentioned most, and lean red meat is a leading source. “Iron supports oxygen and nutrient delivery to hair follicles, supporting healthy growth, and low iron levels are a common cause of hair loss,” says Erica.

“Ferritin [the iron we store in our bodies] is extremely important and the level required to support hair health is significantly higher than what is considered by your GP to support general health,” explains lead trichologist Anabel Kingsley of Philip Kingsley, although she caveats: “Always blood test first instead of supplementing blindly.”

Caia's dish of Bavette steak slices, served on a plate with greens and pesto

4. Oily fish

Fish is of course another protein source but oily fish (like sardines, anchovies and trout) contain beneficial omega-3 fats too. "Omega-3, found in oily fish, walnuts and flaxseeds, and vitamin A are important in supporting sebum production, which supports hair moisture and shine," explains Jenna.

Norwegian Fjord trout and sweet onion escabeche

5. Nuts and seeds

Another great food – this time an important vegan source – for protein and healthy fats, nuts and seeds also pack in zinc. “Zinc is also an important nutrient for supporting the normal function of hair follicles," adds Jenna.

Bowl of mango smoothie topped with seeds and pieces of chopped mango

6. Berries

Vitamin C doesn't build hair directly but experts agree it's essential to unlocking the benefits of other nutrients. As Anabel explains, "iron can only be effectively ingested alongside Vitamin C — ultimately it is essential for iron absorption," recommending fruits such as strawberries and kiwis. It’s also important in synthesising collagen (see below).

Strawberry tart topped with halved fresh strawberries arranged in a circular pattern on a pale serving plate

7. Coconut oil

And what about foods that you can apply directly to your hair – do mashed banana hair masks or combing raw eggs through your hair provide any benefits? “Coconut oil is one of the few natural oils shown to penetrate the hair shaft, helping to minimise moisture loss, while also creating a protective barrier against the drying effects of the sun and seawater,” says Erica. “It's a holiday staple for me.”

Coconut oil in a small bottle with coconuts alongside

What about collagen?

There’s still limited evidence on the effectiveness of collagen on hair health. We do know that collagen contains several amino acids, one of which – proline – is the main component of keratin. As Jenna explains: “Collagen from supplements or food is broken down into individual amino acids and peptides, which can be absorbed into the bloodstream and utilised by the body to support keratin production." So collagen could help in supporting healthy hair growth and it could also help to prevent hair thinning, since collagen is important for the elasticity and strength of the skin on your scalp – however, as yet there’s no research to back this up.

"Type I collagen can be found in fish, bone broth and animal skin (such as chicken skin). However, the collagen from food is less bioavailable as it needs to be broken down into individual amino acids and peptides before it can be utilised," Jenna explains. By contrast, "a well-formulated hydrolysed marine collagen supplement containing Vitamin C is also a great way to ensure adequate collagen intake and is more bioavailable as the proteins have already been broken down to maximise absorption".

It's also worth noting that collagen applied directly to the hair, via shampoos and conditioners, works quite differently from the collagen you eat. As Jenna puts it: "Ingested collagen works to support hair health from the inside out. Topical collagen works to protect and support the hair from the outer layers."

Not every expert reaches for a supplement first, though. Erica explains: "Supplements can be beneficial if you're deficient in a particular nutrient but more isn't always better – for example, iron in particular should only be supplemented if blood tests confirm low levels, as excess iron can be harmful to the body."

She favours food where possible: "For most people, the best way to support healthy hair is through a balanced diet. Hair follicles rely on a steady supply of protein, vitamins and minerals delivered through the bloodstream, so it's what you eat consistently that has the biggest impact on healthy hair growth."

Authors

Emma HartfieldHealth editor

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