Dietitian-Recommended Top 10 Food Supplements for Hair Growth in 2023

Having luscious and healthy hair is a goal for many individuals. While genetics play a role, nutrition is a significant factor in maintaining strong and vibrant hair. In this article, we’ll explore the top 10 dietitian-recommended food supplements for promoting hair growth in 2023.

The Role of Nutrition in Hair Health

Nutrition plays a crucial role in hair health, as the hair follicles require a range of nutrients to grow and remain strong. A well-balanced diet that includes essential vitamins, minerals, and proteins is essential for maintaining healthy hair.

Essential Nutrients for Hair Growth

Before delving into specific food supplements, it’s important to understand the key nutrients that contribute to hair growth. These include omega-3 fatty acids, biotin, vitamin D, iron, zinc, collagen, protein, vitamins A and E, and selenium.

Dietitian-Recommended Food Supplements for Hair Growth

  1. Omega-3 Fatty Acids:
    These healthy fats found in fatty fish like salmon and flaxseeds promote a healthy scalp and hair follicles, reducing inflammation and preventing hair loss.
  2. Biotin:
    Also known as vitamin H, biotin is vital for keratin production—a protein that forms the structure of hair. Eggs, nuts, and seeds are natural sources of biotin.
  3. Vitamin D:
    A deficiency in vitamin D has been linked to hair loss. Fortified foods, fatty fish, and sensible sun exposure are great ways to obtain this essential nutrient.
  4. Iron:
    Iron deficiency can lead to hair thinning and shedding. Leafy greens, lean meats, and lentils are excellent sources of iron.
  5. Zinc:
    Essential for maintaining scalp health and promoting hair growth, zinc-rich foods like oysters, nuts, and whole grains should be included in your diet.
  6. Collagen:
    This protein helps strengthen hair structure and prevent breakage. Collagen supplements or bone broth can provide a collagen boost.
  7. Protein:
    Hair is primarily composed of protein, so consuming adequate lean protein sources like poultry, fish, and legumes is essential.
  8. Vitamins A and E:
    These antioxidants protect hair follicles from damage and promote healthy sebum production, essential for a nourished scalp.
  9. Selenium:
    Found in Brazil nuts, seafood, and whole grains, selenium supports hair growth by preventing oxidative stress.


Achieving and maintaining healthy hair requires a holistic approach that includes a balanced diet and appropriate supplementation. By incorporating these dietitian-recommended food supplements into your daily routine, you can nurture your hair from within and promote optimal growth and vitality.


  • Can these supplements replace a healthy diet for hair growth?
    While supplements can help fill nutrient gaps, they should complement a well-rounded diet, not replace it.
  • How long does it take to see results from these supplements?
    Results vary, but improvements in hair health may be noticeable within a few months of consistent use.
  • Are there any potential side effects of these supplements?
    While generally safe, some supplements may interact with medications or cause adverse reactions. Consult a healthcare professional before starting any new supplement.
  • Can I take all these supplements together?
    It’s best to consult a healthcare provider before taking multiple supplements to ensure they’re appropriate for your individual needs.
  • Are these supplements suitable for everyone?
    While most people can benefit from these supplements, individual needs vary. Consulting a healthcare provider is recommended before starting any new supplement regimen.

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