What To Eat For A Healthy Scalp, According To Science

We all know that healthy hair starts with a healthy scalp. But it’s not just about using the best shampoos and serums—what you put in your body counts, too. The foods you eat can directly impact your scalp’s health, which in turn affects the strength and growth of your hair.

So, what can you eat to give your scalp some love? Here are nine science-backed nutrients to add to your plate.

1. Omega-3 fatty acids

These healthy fats reduce inflammation, boost blood flow and lock in moisture, all of which help prevent scalp dryness and flakes. While research on omega-3s and hair growth is still evolving, some studies show a strong link between these fatty acids and improved hair health. One 2015 study found that women who took fish oil supplements had less hair shedding and more growth. Another study showed that omega-3 and omega-6 fatty acids, combined with antioxidants, improved hair density. So, if you're dealing with dryness or want to keep your hair in top shape, keep omega-3s on your radar.

Foods for your grocery list:

• Fatty fish (salmon, mackerel, sardines)
• Chia seeds
• Walnuts
• Flaxseeds
• Hemp seeds
  
  

2. Vitamin D

Vitamin D isn’t just for your bones—it’s also crucial for healthy hair growth. Research shows that vitamin D helps keep your hair follicles in good shape, and a deficiency in this nutrient may even contribute to hair loss. Regularly eating vitamin D-rich foods can help nourish your scalp and keep things growing strong. And, of course, don’t forget to soak up some sun (safely, with SPF!) for the best natural source of vitamin D.

Foods for your grocery list:

• Fatty fish (salmon, mackerel, sardines)
• Egg yolks
• Fortified milks and yogurts
  
  

3. Zinc

Zinc plays a big role in regulating oil production on your scalp, which helps prevent both dryness and greasy buildup. Zinc also supports hair growth by promoting healthy cell turnover and keratin production (keratin is the protein that makes up your hair). Plus, if you’re dealing with hair thinning, there’s evidence that zinc might help—it’s been linked to reduced hair loss and improved hair health.

Foods for your grocery list:

• Pumpkin seeds
• Chickpeas
• Cashews
• Lentils
• Oysters
  
  

4. Vitamin E

Vitamin E is more than just a skincare hero—it’s a scalp savior, too. As an antioxidant, it helps protect your scalp from oxidative stress (aka free radical damage), which has been linked to hair loss. Studies suggest that vitamin E may also boost scalp circulation, encouraging healthy hair growth. One small study found that people who took vitamin E supplements saw an improvement in hair growth after just a few months.

Foods for your grocery list:

• Sunflower seeds
• Almonds
• Spinach
• Avocados
  
  

5. Vitamin A

Vitamin A is essential for balancing your scalp’s natural oils (aka sebum), preventing it from becoming too dry or oily. It also supports healthy skin cell growth, which helps ward off dandruff and infections.

Foods for your grocery list:

• Sweet potatoes
• Carrots
• Kale
• Red bell peppers
• Butternut squash
  
  

6. Collagen

As a major protein in your body, collagen helps keep hair follicles strong. Collagen production naturally declines as we age, which is why it’s important to add collagen-rich foods to your diet. Boosting your collagen intake can help support your scalp and give your hair the nourishment it needs to grow.

Foods for your grocery list:

• Bone broth
• Chicken (with skin)
• Fish (with skin)
• Egg whites
  
  

7. Iron

Iron is essential for proper scalp circulation, which supports healthy hair growth. Iron ensures oxygen and nutrients are delivered to your hair follicles, promoting growth and strength. Low iron levels are often linked to hair thinning and loss, so keeping your iron levels up is essential for a thick, healthy mane.

Foods for your grocery list:

• Spinach
• Red meat
• Lentils
• Quinoa
• Tofu
  
  

8. Vitamin C

Vitamin C helps your body absorb iron more effectively.), which is great for all the reasons above. It also supports collagen production—important for strong follicles and a healthy scalp.

Foods for your grocery list:

• Citrus fruits (oranges, lemons, grapefruits)
• Strawberries
• Bell peppers
• Broccoli
• Kiwi
  
  

9. Water

Just like your skin and hair, your scalp needs moisture to stay healthy and balanced. Dehydration can lead to dryness, itching and flaking. Staying hydrated not only helps maintain your scalp's natural oils but also supports healthy circulation, ensuring that your follicles get the nutrients they need.

Along with drinking water, try adding water-rich foods to your diet for an extra hydration boost.

Foods for your grocery list:

• Cucumbers (96% water!)
• Watermelon
• Celery
• Oranges
• Strawberries
  
  

More scalp care tips

• Consider supplements. If you think you’re missing key nutrients, speak with a healthcare provider about safe supplements like vitamin D or collagen powder.
• Stick to a gentle scalp care routine. Use sulfate-free shampoos and conditioners designed for your scalp type. Avoid overwashing to keep your scalp’s natural oils intact.
• Talk to your doctor. If you’re concerned about scalp issues, consult a dermatologist or healthcare provider for professional advice.