When we think of ways to treat our hair, we think of DIY masks and shampoos/conditioners. Most of us don’t realize that healthy food for our bodies contributes to a healthy head of hair. Every time we eat is an opportunity to nourish our bodies with positive nutrients that won’t only improve the overall health of our vital functions, but to the health and strength of our hair, making it stronger, thicker, and fuller.

We have about 3-6 chances per day to feed our hair whether we realize it or not, and those concerned with hair loss or thinning, weaker hair follicles, can make simple changes to their diet by making wiser nutritional choices that support healthier functioning hair follicles. Below are some foods you can easily add into your diet that will ensure the growth and strength of those precious locks on your head.


Protein is extremely important in the strength and overall health of our hair. Hair follicles are made of protein called keratin, providing structure to your hair, giving it its shape and strength. Without protein, our hair can be seen as limp, lifeless, and weak, falling a part very easily. Protein also balances the moisture in our hair, which is extremely important when it comes to keeping it strong. When hair isn’t moisturized, it can become dry and brittle, which nobody likes.

A single strand of hair is made up of a protein fiber, requiring an adequate dose of protein to grow. So by not eating enough protein in your diet, your body will ration the quantity available by cutting off the supply to your hair follicles.

Amazing protein based foods for hair growth include eggs, fatty fish like salmon, herring, and mackerel, oysters, Greek yogurt, quinoa, and beans.


Biotin is also extremely important in hair health. Often associated with increased hair growth and healthier, stronger hair, Biotin also supports skin and nail health. Biotin improves your keratin infrastructure, and as stated above, keratin is instrumental in your hair follicle health and strength. Your body needs biotin to help convert certain nutrients into energy, and when we don’t get enough biotin intake, we can experience hair loss as well as scaly red rashes. Yikes!

Biotin is a complex vitamin that researchers are still unsure of its effects on hair growth, where little evidence is scarce. But what they do know is that having a deficiency in biotin leads to hair loss. So stock up on foods that are rich in this vitamin. Foods such as nuts and sees, egg yolk, salmon, dairy, avocados, sweet potatoes, and cauliflower are all rich in biotin.

Omega-3 Fatty Acids

This is a nutrient that many of us hear of, but don’t quite understand the effect it has on our hair. Omega-3 fatty acids nourishes hair at the follicles, boosting strength, luster, and thickness while also soothing dry scalps and inhibiting the inflammation that can result in hair loss.

At the cellular level, omega-3 fatty acids help to make up the cell membrane, regulating what enters and exits the cell. A proper functioning membrane allows the necessary nutrients into the cell, and allowing waste to pass out of it, protecting the cell from attack by keeping foreign bodies out. Eating foods rich in this nutrient will keep your hair healthy as can be, while promoting hair growth and a healthy scalp. Foods rich in omega 3 fatty acids are fish, walnuts, chia seeds, flaxseeds, hemp seeds, egg yolk, soybeans, and wild rice.


Another great way to promote hair growth and prevent hair loss, is DHT blocking vitamins. They not only have a ton of vitamins, minerals, and nutrients that strengthen the hair follicle, but they block the leading cause to male/female pattern baldness; DHT. Kiierr’s DHT blocking vitamins pack a mean punch by adding saw palmetto, horsetail extract, zinc, folic acid, vitamin B-6, and more.

Each and every vitamin helps slow down the conversion of testosterone of DHT, improving scalp circulation and encouraging new growth by helping to remove barriers to blood flow. It’s a great way to stay healthy as well as keep those locks from falling out.