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These Nutrients Can Boost Your Hair Growth According to Science

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Many people dare to experiment with hairstyles because they can always rely on one truth: hair grows back. Whether you decide to dye it purple or chop it all off, your hair will eventually grow back and return to its natural state if you let it.

However, the process of growing a pixie cut to shampoo commercial-ready long hair takes a while. According to the American Academy of Dermatology, hair strands grow about half an inch per month or a total of 6 inches (15.24 centimeters) per year. Some factors can impact the rate at which your hair grows, namely age, your hair type, existing health conditions, and your overall health.

So, while it is true that your hair will always grow back, the process will be excruciatingly slow. You can speed it up by trying a few strategies, including eating the right kinds of foods. Here are the nutrients that your body, especially your hair, needs.


Protein is, perhaps, the most important nutrient if you want long, strong, and healthy hair. Your hair is mostly made up of a specific type of protein called keratin. Keratin is also found in your nails and skin.

You will see the necessity of protein in your hair if you do not get enough of it. If you are not consuming enough protein in your diet, your hair will turn dry and brittle. Your strands will start to fall out. Moreover, the growth of your hair will be significantly restricted.

If your hair is taking too long to grow, you should add protein to your meals.

There is a long list of food that can give you enough protein to grow your hair long. Eggs, chicken, turkey, and dairy products are excellent sources of protein. Vegetarians can get their dose of protein from legumes and nuts.

You can also get protein as a supplement. In powder form, you can get protein in concentrated amounts. It will be easier to reach the recommended protein intake if you take it as a supplement.

eggs on a tray


You may see products advertise biotin as an essential nutrient that will boost hair growth.

Biotin is a B vitamin that your body uses to convert food to energy. It also plays an important role in keeping your skin, nails, and, of course, your hair, healthy. If you are deficient, you will notice your hair becoming brittle. You might also experience hair loss.

Most people get enough biotin in their diet, but some increase their intake to improve the condition of their hair.

A few studies have shown that those who took supplements containing biotin boosted their hair growth. In one study, women who took marine protein supplements containing biotin and other ingredients saw significant hair growth and less hair shedding. The researchers reported visible improvements among participants after 90 and 180 days of taking the supplement.

You can get biotin from eating egg yolks, liver, nuts and seeds, sweet potatoes, legumes, mushrooms, bananas, and a lot more.

Vitamin C

Your hair also requires a daily dose of vitamin C.

Every day, you are exposed to different elements that damage your hair and impede hair growth. To counter the negative impacts of free radicals on your body, you need powerful antioxidants such as vitamin C.

Vitamin C works by neutralizing the free radical molecules that damage cells and cause premature aging. The vital nutrient, which also boosts your immune system and prevents infection, aids in absorbing iron, a mineral that is also needed by the body for hair growth.

Moreover, vitamin C encourages the production of collagen, a fibrous protein that is present in the entire body, including your skin. Collagen mostly affects the dermis, the middle layer of the skin, where the individual roots of each hair strand are located. Collagen keeps the dermis healthy and prevents hair loss.

You can get a healthy dose of vitamin C by eating more fruits and vegetables. Oranges, strawberries, blackcurrants, peppers, broccoli, brussel sprouts, and potatoes are great sources of vitamin C.

A few strategies can boost hair growth, such as massaging your scalp and topically applying essential oils. However, your diet will be the most important factor that will influence hair growth. If you are not getting the right vitamins and minerals, your hair will become dry, brittle, and fall out. Make sure that you are eating a well-balanced diet that includes protein, biotin, and vitamin C.