Can You Eat Your Way To Thicker, Fuller Hair?

Eating the right foods could help to thicken your hairDid you know that what you eat affects your hair?

That’s news to most people, especially those who are dealing with hair loss.

While there are many possible causes for hair loss – stress, the environment, health problems – achieving thick, full and healthy hair ultimately starts with your diet.

That’s because the nutrients you get from food and supplements provide the building blocks for your hair growth.

Research shows that certain nutrients, including iron, zinc, B vitamins, vitamin C and omega-3s are essential to healthy-growing hair, while lack of these nutrients and certain inflammatory foods can lead to hair loss and slower-growing hair.

Integrative nutrition health coach Maria Marlowe has partnered with Nioxin to spread the word about how nutrition contributes to achieving a beautiful mane. Here are her best tips about what to eat – and what to avoid – for optimal hair health.

What to consume:-


Iron helps boost circulation and carries oxygen to your hair’s roots, which helps the hair grow faster and longer. An iron deficiency can lead to hair loss. Some good sources of iron include clams, beans, lentils, pumpkin seeds, sesame seeds, oysters, grass-fed beef and bison.


Zinc is involved in hair growth and keeps the oil glands around the hair shaft working properly. If you have dandruff, slow-growing hair or hair loss, low levels of zinc might be the culprit. To ensure you have enough in your diet, try oysters, white beans, chickpeas, red kidney beans, black beans, lentils and seeds.

B vitamins

Biotin is the most well-known B vitamin that helps keep the hair thick and healthy. A deficiency can lead to hair loss. Additional B vitamins, including B1, B2, B3, B6, B12 and folate (B9) also support healthy hair growth, as B vitamins create red blood cells, which carry oxygen and nutrients to the scalp and hair follicles. Eat eggs, sweet potatoes, onions, pecans, almonds, tomatoes, carrots, grass-fed beef and avocado for a diet rich in B vitamins.


Omega-3s are essential fatty acids that are anti-inflammatory powerhouses. Since your body does not produce them naturally, you must consume them through your diet. Most people associate fish, like mackerel, wild salmon, herring, sardines and anchovies with omega-3s, but you can also get them through flax seeds, walnuts, chia seeds and hemp seed.

Vitamin C

Vitamin C is a powerful antioxidant that helps protect against oxidative stress caused by free radicals, which can hamper hair growth. It helps you absorb iron from plant-based foods, and supports the body in collagen formation, which is required for optimal hair growth. Food sources include bell peppers, citrus fruits, strawberries, pineapple, kiwi and dark, leafy greens.


While eating a well-balanced, nutrient-rich diet on a regular basis is ideal for improving hair health, incorporating a hair-supportive supplement like Nioxin’s Recharging Complex is a great way to help you reach your nutrient needs. This once-a-day tablet contains biotin, zinc and iron, plus 14 other nutrients that support healthy-growing hair from the inside out.

What to avoid:-

Sugar and high-glycemic foods.

Sugar and high-glycemic foods produce inflammation in the body. They can lead to an increase in insulin, which creates more available DHT, a hormone that can cause hair follicle shrinkage and hair loss in women and men. Avoid foods like sugar, bread, cereal, pasta, crackers, cookies, cake and candy.

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Did you know?

Improve your diet to help reverse hair loss

You can help to prevent further loss of hair and encourage hair re-growth by including dietary products with Omega 3 fatty acids.

Include salmon, sardines, herring or mackerel in your diet two or three times a week, and try freshly ground flax seeds over salads or cereals.

Flax seeds can be ground with a coffee grinder or blender and stored in the refrigerator for use throughout the week.

Chickpeas are a great source of zinc and vitamin B6, and both of these elements are essential for hair growth and hair loss prevention.

Zinc also works well with Vitamin A to prevent dandruff and hair loss.

Essential oils for hair loss

tips for mixing your essential oils

To use your essential oils in the fight against hair loss, simply add 5 drops of essential oil (in total) to every 10mls of carrier oil, shampoo or conditioner.

For a shampoo treatment using essential oils try mixing a larger amount using 50 drops of essential oil to 100mls of a shampoo or conditioner base you use.

Shake to bottle vigorously to ensure that the oils mix in completely.

Some of the most versatile and effective essential oils for hair loss include;

• Bay leaf
• Cedarwood atlas
• Clary sage
• Chamomile roman
• Juniper berry
• Lavender
• Lemongrass
• Rosemary
• Spikenard
• Thyme white
• Ylang ylang

For best results add your essential oils to Quinessence Professional Hair Care Bases and make your own luxurious and effective treatments.