How to Get Beautiful & Thick Hair With Nutrition & Supplements

The secret to healthy, thick hair can be found with a few specific foods and supplements.

In the book Eating for Beauty, by David Wolfe, David shares with us particular foods that contain high amounts of what he calls ‘beauty minerals’, such as sulfur, silica, zinc and iron. One can eat foods which are high in these minerals to support hair health.

Read on to learn more about these minerals, and others supplements to thicken hair.

Nutrients That Will Contribute To Thick & Healthy Hair

Everyone will respond to natural approaches differently. Find an approach that works for you. Give it a few months to notice maximum benefits to your hair.


Horsetail tea can do wonders for your hair. Silica is the main hair-supportive compound in this herb. Silica, which helps form the collagen in skin and bones, also helps to strengthen and thicken the hair and keep hair looking smooth and shiny. The potassium, manganese and selenium may also encourage hair growth.

Iron deficiency can halt hair growth. Your body will stop producing hair until the iron is replaced. Women are especially prone to iron deficiency due to monthly menstruation. Instead of taking supplements, unless prescribed by a doctor, try eating iron-rich foods instead. Eat almonds, brazil nuts, pumpkin seeds, prunes, green vegetables such as spinach and broccoli, and all types of beans as well as soybeans. Iron absorption is increased by Vitamin C, so it seems we also need to make sure we get the recommended amount of that nutrient. 

Essential omega fatty acids are needed to support a healthy scalp, which assist hair follicles to grow thicker hair. A deficiency in omega’s can result in a dry scalp, which can result in dull, lifeless hair. A dry scalp can also produce dandruff. Essential fatty acids are essential for good hair health but they cannot be made by your body. Instead, they must be obtained from foods or from outside sources. Great sources include walnuts, flaxseed, soybeans, hempseed, spirulina and chia seeds.

MSM is a natural sulfur. It can increase the hair's growth phase, resulting in longer and shinier hair. Taken internally, MSM will also help your nails and skin and any arthritis like pains that you may be experiencing. Many have had excellent results with MSM. Natural food sources are: eggs, beans, onions, garlic, cabbage, brussel sprouts, turnips, seaweed, raspberries, bee pollen, spirulina and chlorella.


In traditional Chinese medicine, the pollen from the bee has been used to stimulate hair growth to obtain thick hair, because of its rich L-Cysteine content. It has been found that hair effectively grows in thick because of pollen, since 8% of hair is composed of L-Cysteine. Bee pollen is extremely high in hair nourishing nutrients including: protein, vitamin A, C, E, B3, B5, B6 and B12, calcium, magnesium, copper, iron, manganese, potassium, and sulfur.


This herb is often recommended by herbalists to encourage thick hair. One of the many benefits of ginkgo biloba is its ability to enhance circulation to the hair follicles. It's use will boost the blood flow to the peripheral parts of the body and the fine capillaries, both of which indicates scalp as one of the parts. The increased circulation will hence bring more oxygen and more nutrients to the scalp, which are in our blood after digestion but are not transported to the right place to act, just because of lack of circulation. So when a hair follicle gets its right amount of oxygen and necessary nutrients it will automatically start hair repair and will promote hair growth. Result will be the hair we all desire to have; shiny, healthy and full of life.

Spirulina is a type of algae, loaded with protein, chlorophyll, omega 3's, vitamins, and minerals that are absolutely essential for thick hair. It is claimed that spirulina can speed up hair growth and aid in the return of a thick head of hair. There are many people who have boasted huge success with spirulina.
Chlorella is also an algae and is somewhat similar to spirulina in nutritional makeup (i.e. high in protein, chlorophyll, vitamins and minerals) and will offer just as good benefits to the hair. Many people take both of these. This is highly recommended.

B5, B6 & B12
The B vitamins have been scientifically linked to helping prevent hair loss such resulting in thicker hair. They also create melanin which contributes to hair color. B vitamins are water soluble meaning they must be replenished throughout the day therefore it's easy to fall short if you aren't careful. B5 is found in: whole grains, egg yolks, avocados, beans, bee pollen, broccoli and nuts all contain vitamin B5. Foods that are high in Vitamin B6 are bee pollen, mushrooms, yeast, soy, seeds, onions, nuts and sweet potatoes. B12 sources include eggs, spirulina and animal products. One of the best vitamins to take for hair is B12. It will increase thickness and enhance growth considerably and also gives hair added body and volume.


Amla, also known as Indian gooseberry is the secret to thick, healthy hair of many Indian women. Amla strengthens roots of hair. It also enriches hair growth, helps maintain youthful hair color and retards premature graying, and supports the strength of the hair follicles, so there is less thinning with age. Eating fresh fruit or applying its paste on hair roots improves hair growth and color.

Since hair is protein, a diet that is too low in protein may cause some thinning in hair or a retardation in the growth cycle. The converse is true, if you eat a quality protein-rich diet it will often result in improved hair growth. Quality protein sources that are good for your hair include: spirulina, chlorella, brewers yeast, bee pollen, hemp seeds, chia seeds, sunflower seeds, nuts, eggs, beans, soy (One study of the results of soy on the hair found that it not only strengthened the hair but caused it to grow). All of these will help the hair stay or become healthy.

Biotin, also know as Vitamin H, is important for hair growth, as it helps to produce keratin, a protein made in the scalp. Biotin helps prevent graying and hair loss. Foods high in Biotin include almonds, bananas, beans, grapes, all leafy greens, mushrooms, yeast, soy, walnuts and all whole grains.

Seaweeds like kelp, dulse and wakame provide vital nutrients to the hair. They're rich in vitamin A that prevents the build-up of dead skin cells, which can clog the hair follicles, inhibiting the growth and health of the hair, and also contain B vitamins, linked to the prevention of oily hair, baldness and dandruff. Calcium found in sea plants is essential to the structure of the hair shaft." Eaten on a daily basis, sea plants are rich in nutrients that help maintain healthy, shiny hair, free of split ends.

Prenatal vitamins are one of the best things to take to make your hair grow thick and long in a fairly short amount of time. While those who are not pregnant may find it a bit odd to take them, they can be taken regardless of whether you are pregnant or not. Not only do prenatal vitamins give you extra vitamins to help hair grow thicker, they also are good for providing your body with essential nutrients that you might not be getting otherwise. These vitamins and nutrients give your hair that extra boost that encourages growth.

Silica is a little-known mineral that is instrumental in hair health. This mineral helps fortify the hair shaft and ensures that new hair growths are strong and will stay that way. For beautiful hair, you must get sufficient silica. Silica can be found in: alfalfa, horsetail, root vegetables with the peel, rice, soybeans, leafy green vegetables, bell peppers and whole grains.

Gotu Kola has been said to strengthen and promote hair growth while preventing hair loss. It helps to increase circulation and blood flow to the scalp and stimulates hair roots. In one study in rats experiencing alopecia, the use of Gotu Kola restored thick hair growth - speeding it up beyond its original growth rate.

Niacin, also known as Vitamin B3, promotes scalp circulation. Consuming a bit more than the daily recommended dose of 15 mg helps circulate the scalp and promote hair growth and thickness. However, do not consume more than 25 mg per day. Foods that contain niacin include eggs, nuts, almonds, whole grains, beans, green leafy vegetables, asparagus, avocado, sunflower seeds, bee pollen, sesame seeds, carrots and celery.

Low zinc amount may cause slow hair growth and loss of hair. Yet a stack of studies show that excessive zinc in tablet form could trigger hair loss. Your best bet is to obtain sufficient zinc through food, or at least avoid supplements with high amounts of zinc. Check your supplement. Foods rich in zinc are peanuts, beans, pumpkin seeds, potato, yeast, sesame seeds, pine nuts, kelp, spirulina and nori.

Applied externally, it has a reputation as an effective hair tonic, helping to promote the growth of thick hair. Eating it has the same beneficial results. Most people do not realize that watercress is one of our most nutritious vegetables. It is one of the oldest green leafy vegetables known to humans. It supplies the body with a huge amount of hair nutrients.

Tea for thick, healthy hair: Have one cup daily of green tea with added nettle, horsetail, gotu kola, and red clover leaf or blossom steeped for 3-5 minutes with ¼ teaspoon of MSM. For men you should add Yarrow instead of Red Clover. 

My Picks!   
Click the images for more details.


  1. Consuming more of protein gives your hair natural shine and good texture. Include more of sprouted whole grains, cereals, meat and soy in your diet.

    healthier nails | Iain Sallis

  2. Supplementing vitamins and antioxidants can provide superior natural antioxidant protection than diet alone.
    protein powder Canada

  3. This comment has been removed by the author.

  4. Consuming organic whey protein
    organic whey protein is good for health and available in large packs

  5. There is shocking news in the sports betting industry.

    It's been said that every bettor must watch this,

    Watch this or quit betting on sports...

    Sports Cash System - Robotic Sports Betting Software.

  6. New Diet Taps into Innovative Idea to Help Dieters Lose 20 Pounds in Only 21 Days!