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Best Foods for Hair Growth and Thickness

Best Foods For Hair Growth And Thickness

For many, achieving long, luscious locks is an unattainable dream. But growing thick, healthy hair is not impossible. There are many foods that can help you grow a fuller head of hair. Are you wondering what foods are best for hair health? Here are some of the best foods for hair growth:


One way to encourage thicker and longer hair is to include plenty of protein in your diet. Protein is one of the most important nutrients for healthy hair growth. Protein is necessary for hair growth because your hair fibers are made of keratin. Keratin is a protein your body produces naturally to keep your skin, hair, and nails strong.

Without sufficient protein intake, your body will struggle to produce keratin. This will lead to thinner and lower-quality hair fibers. Adding eggs to your diet is the best way to increase your protein intake. Eggs offer the finest source of protein and have the perfect amino acid profile. Make sure to include two eggs per day to your hair-thickening diet.

Citrus Fruits

A variety of sliced-up citrus fruits

Citrus fruits are among the best foods for hair growth. Why? Because they contain vitamin C: A powerful antioxidant that protects hair follicles from free radical damage. Prolonged exposure to free radicals can cause hair follicles to age faster. Aging follicles produce less melanin, making your hair gray. They also produce shorter, finer strands, which leads to thinning hair.

In addition to keeping your follicles youthful, vitamin C helps produce collagen. Collagen is a protein that gives your hair its structure and flexibility. Without enough vitamin C in your diet, your hair will lose its elasticity. This will cause increased hair breakage. Vitamin C deficiency may also lead to split ends and dry hair.

Below are the best vitamin C foods for hair growth:

  • Oranges
  • Lemons
  • Grapefruits
  • Clementines
  • Lime

Fatty Fish

Rich in vitamin D, fatty fish is another food you should incorporate into your hair-thickening diet. Vitamin D is essential for healthy hair growth because it helps your body produce keratin. Insufficient vitamin D consumption has been linked to alopecia or baldness. So ensuring you get enough vitamin D from your diet is key to achieving the hair of your dreams.

The flesh of fatty fish is the best natural source of vitamin D. We recommend you eat two servings of fatty fish per week to boost your vitamin D levels and increase keratin production. Fortunately, these best foods for hair growth come in many types. Below are some popular types of fatty fish you can add to your hair-thickening diet:

  • Salmon
  • Sardines
  • Bluefin tuna
  • Mackerel
  • Anchovies

Organ Meats

Poultry liver meal with vegetables

Juicy and flavorful, who doesn’t love organ meats? Along with being tasty, organ meats are also one of the best foods for hair growth because they’re rich in iron. Iron is an essential mineral for hair health. A lack of iron may lead to anemia: a health disorder in which you don’t have enough red blood cells. This starves your hair follicles of oxygen, causing hair loss.

Iron helps your body produce more red blood cells, increasing the supply of oxygen to your hair follicles. This gives your follicles more energy to perform their normal functions. As a result, your hair follicles spend more time in the growth phase, leading to longer hair. Include liver and other organ meats in your hair-thickening diet to prevent anemia and stay healthy.


If you don’t know how to eat oysters, you better start learning as it’s one the best foods for hair growth. Oysters are an excellent source of zinc, another crucial mineral for healthy hair. Zinc plays an important role in building and repairing hair follicles, which helps keep them healthy. This mineral also ensures the oil glands around your hair follicles work properly.

When you don’t take enough zinc, the quality of your hair will suffer. Zinc deficiency causes hair loss and makes the remaining hair more vulnerable to breakage. The good news is that it’s easy to treat zinc deficiency. Eating just three oysters provides 16 mg or 145% of your daily zinc value. Add this slimy delicacy to your hair-thickening diet to get fuller, shinier locks.

Vitamin B-Rich Foods

Brown rice on a black ceramic plate

Our list of the best foods for hair growth is not complete without vitamin B-rich foods. Biotin is a B vitamin crucial for healthy hair growth. Your body needs biotin to metabolize amino acids: the building blocks of protein that make up your hair. You also need vitamin B12 as it helps your body produce red blood cells, which carry oxygen to your scalp and hair follicles.

You’re at risk of developing a deficiency if you don’t include vitamin B-rich foods in your diet. B vitamins are water-soluble, so your body cannot store them, which means you must ingest food containing this essential nutrient daily. Some of the best foods for hair growth that are high in vitamin B include:

  • Avocados
  • Brown rice
  • Chicken
  • Legumes
  • Edamame
  • Fortified breakfast cereals

Foods to Avoid

Now that we’ve covered what foods to include in your hair-thickening diet, let’s discuss what you should stay away from. There are certain foods you should avoid if you want to have a full head of hair. Avoid foods high in sugar and mercury and limit your intake of caffeine and alcohol, as these may have a negative impact on your hair’s health. Other foods to steer clear of include:

  • Swordfish
  • Refined carbs
  • Carbonated drinks
  • Fried foods

Grow Thicker Hair With LaserCap

If the best foods for hair growth don’t give you the results you’re looking for, consider a hair growth treatment like LaserCap. LaserCap uses low-level laser therapy (LLLT) to regrow your hair naturally. This technology is FDA-cleared to treat hair thinning in men and women. You can see a noticeable improvement in your hair within four to six months of regular use.

The LaserCap’s discreet, hands-free design makes it easy to use and can be worn while you do just about anything. All you need for visibly thicker hair is to wear the LaserCap for 30 minutes every other day. Our product comes with a lifetime warranty, so you can use it for years to maintain a full head of hair. Get your LaserCap today to start your journey towards thicker hair.


Michael Rabin, MD, MBA

Michael Rabin, MD, MBA, is the founder and CEO of LaserCap Company. He is a physician, entrepreneur, and inventor of The Original LaserCap. Dr. Rabin received his MD and MBA from Case Western Reserve University in Cleveland, Ohio. He has more than 30 years experience creating and leading innovative biomedical companies.

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