Naturally Boost Hair Growth & Strength
Healthy, strong hair starts from within, and nature offers plenty of tools to help support your hair’s growth cycle and strength. While genetics, hormones, stress levels and age play big roles in hair health, your diet is one of the most powerful and controllable factors. The nutrients you eat directly affect the structure, strength, and growth cycle of your hair whereas certain natural products can be applied topically to boost the health of your scalp.
Let’s dive into the essentials that your hair craves — and simple ways to bring them into your daily routine.
Five Essential Nutrients for Hair Growth & Strength
1. Protein
Hair is mostly keratin — a protein. Without enough dietary protein, your hair can become weak and brittle. Target 25-35 grams per meal and 5-10 grams per snack.
Sources: eggs, chicken, turkey, fish, tofu, legumes, greek yogurt, edamame, protein powders
2. Biotin (Vitamin B7)
Biotin supports keratin production and healthy follicle function. Biotin deficiency can cause thinning and brittle hair. However, if you are not deficient in biotin, there may not be a benefit to taking biotin as a supplement. Focus on getting enough in your diet.
Sources: eggs, almonds, salmon, sweet potatoes
3. Iron
Iron carries oxygen to hair follicles — critical for healthy growth. Iron deficiency is a common cause of hair thinning, especially in women.
Sources: red meat, spinach, lentils, pumpkin seeds, spirulina (eat with vitamin C to enhance absorption).
4. Zinc
Zinc plays a role in tissue growth and repair, including hair follicles, and helps regulate oil glands.
Sources: oysters, chickpeas, grass-fed beef, pumpkin seeds, eggs, beans and lentils
5. Silica
A natural source of silicon, bamboo silica supports collagen production, strengthening hair shafts and improving elasticity — helping reduce breakage and promote thicker hair.
Sources: bamboo extract supplements or foods rich in silica like oats, barley, brown rice, root vegetables
Four Herbal Helpers for Hair Health & Growth
1. Rosemary
Known for improving scalp circulation and stimulating hair follicles. Rosemary oil can encourage growth and reduce dandruff.
Use: Diluted rosemary essential oil in a carrier oil for scalp massages 2–3 times per week.
2. Saw Palmetto
Acts as a natural blocker of DHT, a hormone linked to pattern hair loss. Helpful for both men and women experiencing male-pattern thinning.
Use: Taken as a supplement; consult healthcare provider first.
3. Nettle Leaf
Rich in minerals like iron and silica; helps strengthen hair and reduce shedding.
Use: Drink as a herbal tea or take as tincture.
4. Horsetail
High in silica, promotes collagen production which supports hair strength and reduces brittleness.
Use: Herbal tea or capsules; cycle usage to avoid overuse.
DIY Scalp Oil Blend for Hair Strength & Growth
Choose your base depending on scalp type:
Dry Scalp: Use castor oil, known for its thick, moisturizing properties and ability to boost circulation in the scalp, and reduce inflammation.
Oily or Normal Scalp: Use jojoba oil, which mimics natural scalp sebum and balances oil production without weighing hair down.
Hair Growth Scalp Oil Recipe:
Ingredients:
2 tbsp carrier oil (castor for dry scalp, jojoba for oily/normal scalp)
4 drops rosemary essential oil
2 drops peppermint essential oil (stimulates circulation, soothes scalp)
1 drop tea tree oil (optional, for dandruff or itchiness)
Instructions:
Mix all ingredients. Massage gently into your scalp 2–3 times per week. Leave on for 30 minutes or overnight, then wash out, massaging the hair and scalp with a gentle shampoo.
When to Consider Hormone Testing for Hair Loss
If you’re noticing persistent or sudden hair thinning, it’s a good idea to check in with your healthcare provider about hormone levels. Hormonal imbalances—such as thyroid disorders, androgen (DHT) levels, or changes in estrogen and progesterone—can significantly impact hair growth cycles. Getting your hormones checked can help identify underlying causes and guide targeted treatments, whether natural or medical. Early intervention often leads to better outcomes for restoring hair health.
Courtney Rae Jones is a Registered Holistic Nutritionist. She is also a Culinary Nutrition Expert having completed her certification in alternative & specialized diets through the Academy of Culinary Nutrition. She specializes in digestive health and balancing women’s reproductive hormones. To work with Courtney, please contact us.