What are the best foods for hair growth and thickness?

Good hair days don’t just start in the shower.

While the right shampoo and conditioner can help your hair look and feel its best, what you eat matters too.

That’s why we asked expert trichologist Eva Proudman to share some of the foods that can support healthy hair growth and thickness as part of a balanced diet.

Because good hair doesn’t just start with what you put on it.

It starts with what you put in it.

Why do some foods promote hair growth?

Hair is made primarily of protein, which means your body needs a steady supply of amino acids to help build and maintain it.

There are 20 amino acids in total. Your body can produce many of them itself, but some need to come from your diet.

These essential amino acids include:

• Histidine
• Leucine
• Lysine
• Methionine
• Phenylalanine
• Threonine
• Tryptophan
• Valine

The good news? You don’t need to memorise that list before your next food shop.

Many everyday foods contain these nutrients naturally, making it easier to support your haircare routine from within.

What are the best foods for healthy hair?

1. Beef.

If you're looking to increase your protein intake, beef is one of the best foods for hair growth support.

Whether it's a comforting cottage pie or a slow-cooked ragu, beef provides protein along with iron and other essential vitamins that form part of a balanced diet.

For a simple pairing, serve it with colourful vegetables. Foods containing vitamin C can help support iron absorption.

2. Poultry.

Not a red meat fan? Poultry is another food that promotes hair growth and thickness.

It's another fantastic source of protein. It delivers those essential amino acids and hair-loving nutrients. Think iron, B vitamins, and magnesium. Add some colourful veg on the side. Your hair will thank you for it.

3. Fish.

You know we’re passionate about the benefits of marine collagen. And the benefits start with the source.

The reason fish is one of the best foods for hair growth is because contains the essential amino acids, vitamins, and minerals our locks need. All the building blocks for strong, healthy hair.

If fish isn't your thing, we've got you covered. Our marine collagen supplement gives you those benefits in one daily sachet. Plus a boost of vitamin C*. Easy.

*Each sachet of Absolute Collagen contains 60 mg of Vitamin C, which is 75% of your daily Nutrient Reference Value. Enjoy a daily dose of Absolute Collagen as part of a balanced, healthy diet and active lifestyle.

4. Eggs.

Simple, versatile and packed with goodness, eggs have earned their place as a breakfast staple.

They provide complete protein, meaning they contain all essential amino acids, alongside nutrients such as iron and selenium.

Scrambled, poached or folded into an omelette, they're among the best foods for hair growth and an easy addition to a balanced diet.

What are the best plant-based foods for healthy hair?

1. Quinoa.

Quinoa is more than just a healthy trend. It’s a powerhouse for your hair.

It’s a complete protein, meaning it has all the essential amino acids your hair needs to build itself. It’s also packed with iron, zinc, and magnesium, making it a great food for promoting hair growth. All the good stuff your needs.

2. Lentils.

Don’t underestimate lentils. They are a plant-based hero to help you grow longer hair. They’re rich in protein, iron, and zinc.

Translation? Healthier follicles. Better growth. They are also versatile and kind to your wallet. A win-win.

As far as foods for hair growth go, lentils are one of your best bets.

3. Chia seeds.

Tiny seeds. Great results.

Packed with protein, omega-3s, and antioxidants, chia seeds are an ideal food for hair growth.

They get to work on preventing your scalp from getting dry by nourishing it from the inside out. And a healthy, happy scalp means healthy, happy hair. It’s that simple.

4. Pumpkin seeds.

Tired of finding hair everywhere? Grab some pumpkin seeds.

They are an excellent source of zinc, which is non-negotiable for hair growth and repair. Think less shedding and more strength. A smart snack for stronger hair.

5. Soy foods.

Tofu, tempeh, edamame. They’re some of the best plant-based proteins out there.

Unlike others, soy contains all nine essential amino acids. It’s a complete protein source, making it a game-changer food for healthy hair.

How can Absolute Collagen help with hair growth?

Building a varied diet that contains a wide range of amino acids can sometimes feel easier said than done.

That's one reason many women choose to make Absolute Collagen part of their daily routine.

Our marine collagen supplement contains six essential amino acids and is designed to fit easily into everyday life. Just one ready-to-drink sachet a day.

And it's not just skin benefits our Absoluters talk about.

In our clinical trials, 77% of participants said their hair felt smoother after 12 weeks, while 65% reported stronger-feeling hair.

If you're looking to upgrade your haircare routine even further, our collagen shampoo and conditioner duo has been designed to work alongside your daily collagen habit.

Because great hair days are always worth backing.

To find out more on how Absolute Collagen can support your haircare routine, head over to our blog or read our collagen success stories.