6 Nutrition Hacks to Grow Thicker Hair

They say that as we get older, we get wiser. That may be true, but we also have to deal with some downsides of aging, including thinning hair. The change can be a shock to those who once had lush, thicker hair. It's devastating to people whose hair was thin to begin with.

There are many different reasons why women’s hair thins as they age. They include:

  • Hormonal changes – As we age, the amount of estrogen in our body starts to fall. Estrogen helps us grow new, thicker hair and makes it look healthy.
  • Stress – When we are under stress, our bodies can react in many ways. One is a condition known as Telogen Effluvium. People who have this lose hair at a faster rate than normal. This can be a response to psychological stress or physical stress.
  • Nutritional deficiencies – As we age, our diets may become less healthy and our bodies don’t process nutrients as well as they once did. 

    Nutrients that we need for thick hair include iron, vitamin C, magnesium, the B vitamins, selenium, niacin, and zinc.

The good news is that there are steps you can take to reverse the process and bring back the luster and thickness to your hair.

The first step is to reverse any stress you may be feeling. Exercising, meditation, listening to music, and spending time with loved ones are the most popular and effective ways to introduce calm and cut anxiety that can lead to hair loss.

In addition to introducing more calmness into your life, there are easy fixes that you can make to your diet.  The healthiest and most delicious foods are also full of the vitamins and minerals that you need to restore the health of your hair.

Top 6 Foods to Eat for Thicker Hair

1. All kinds of beans spoonful of beans with beans scattered on table

Legumes are loaded with biotin. This B-complex vitamin helps your hair to grow. When you’re low on biotin, your hair will get thin, and may even fall out.

Some of my favorites are black beans, chickpeas, and lentils.

2. Carrots

Carrots are good for more than just your vision. They have loads of vitamin A, a nutrient that keeps your hair follicles healthy.

3. Dairy

One of the better dairy foods is Greek yogurt. Its high levels of protein and calcium will promote hair growth and strength.

4. Nuts various kinds of nuts scattered on white background

Another high protein, Omega-3 food, nuts are a favorite healthy snack that boosts your scalp's health. It also contains selenium, which is essential for healthy hair.

5. Peanut butter

High in healthy fats and protein, peanut butter has the added advantage of containing zinc, a mineral that helps your hair grow and keeps it strong.

6. Salmon

salmon on fresh veggies on a white dishIf it seems like salmon is on every list of foods you should eat, there’s a reason. The delicious pink-fleshed fish is high in protein and Omega-3 fatty acids, both of which are essential for your hair’s health. When you're low in Omega-3, your hair becomes brittle and thin.

Thinning hair or hair loss doesn't have to be part of getting older. By making some of these changes to your diet and lifestyle, you'll be on your way to fuller, thicker hair again.

You might also like:

4 Natural Remedies to Correct Hair Loss

7 Things Your Fingernails and Hair Can Tell You About Your Health

What Your Fingernails and Hair Tell You about Your Health

Yours in health and happiness,


P.S. Please share this with your family and friends who might be experiencing thinning hair. And I'd love for you to comment below. Have you noticed your hair is getting thinner with age?

Total 9 comments
  1. Pam Lowden

    Hi Danette. Yes I have thinning hair for all the above reasons. I’ve been given Minoxidil to use but havent tried as yet because if the potential side effects. Do ypu have an opinion on its use ?
    I will relook at my diet & try a few lufestyle changes. Live receiving your emails.

    1. Danette May

      Hi Pam, Danette always recommend to go natural unless advised by your doctor. Making lifestyle changes especially on your way of eating will certainly help. Please read this article too. Hope it helps! Much love! – Admin Ivy

  2. Maria moffett

    Hi Danette
    My hair is very dry and has gone thin my nails are flacking and very thin what can I do for this

  3. Michelle Aylor

    I’m curious about the dairy since for people with autoimmune hypothyroidism it is often suggested they limit or eliminate dairy.

  4. Manmohani Harish

    Many thanks your blog has helped considerably. Affirms I need to be consistent with my regime of food intake.

  5. Nell Matthews

    Thanks so much for the info on thinning hair. I’ve been through menopause and stressful events in my lifetime. My hair started falling out a few years ago. Sure would be great to have it starting to get thicker again. I am going to try these tips.