Hair thinning can happen for a variety of reasons, from stress and hormonal changes to aging and nutritional deficiencies. While topical treatments and supplements often get the spotlight, some experts say what’s on your plate may be just as important as what’s in your haircare routine.
According to etiquette expert and wellness advocate Sara Jane Ho, Traditional Chinese Medicine (TCM) views hair health as being closely connected to the body’s blood supply and kidney health. In a recent video, she shared several foods that are believed to support stronger, thicker-looking hair from within.
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Blood-Nourishing Foods For Hair Growth
Ho explains that one of the first areas TCM focuses on when addressing hair thinning is blood nourishment. "If your blood is low, that leads to finer, drier shedding hair," she says.
"If you have healthy, good blood flowing through, then you have thicker hair." To support healthy blood flow and nutrient delivery, she recommends incorporating the following foods into your diet:
Egg Yolks
Egg yolks are rich in protein, healthy fats, biotin, iron, and other nutrients that support healthy hair growth. Because hair follicles require a steady supply of nutrients to function optimally, eggs can be a valuable addition to a hair-friendly diet.
Red Meat (In Moderation)
Lean red meat contains iron, zinc, and protein—three nutrients commonly linked to healthy hair growth. Iron deficiency, in particular, has been associated with increased hair shedding in some individuals.
Dark Leafy Greens
Spinach, kale, and other leafy greens provide iron, folate, and antioxidants that support circulation and overall scalp health.
Beets
Beets are packed with nutrients that may help support healthy blood flow throughout the body. Their naturally occurring nitrates are often praised for promoting circulation.
Black Beans
Black beans offer a combination of plant-based protein, iron, and fiber, making them another nutrient-dense option for those looking to support stronger hair.
Foods TCM Recommends For Age-Related Hair Thinning
In Traditional Chinese Medicine, age-related thinning—especially around the crown or temples—is often associated with declining kidney energy. While this concept differs from conventional Western medicine, Ho recommends several foods traditionally used to support kidney health and healthy aging.
Black Sesame Seeds
Black sesame seeds are a staple in many TCM wellness practices and are often consumed to support healthy hair and scalp function.
Walnuts
Walnuts contain omega-3 fatty acids, antioxidants, and essential nutrients that may help nourish the scalp and support overall hair health.
Black Rice
Often called "forbidden rice," black rice is rich in antioxidants and nutrients that can contribute to a balanced diet.
Goji Berries
Goji berries have long been used in Traditional Chinese Medicine and are prized for their antioxidant content and potential wellness benefits.
Bone Broth
Bone broth contains amino acids and collagen-building nutrients that may help support healthy skin, nails, and hair.
The Bottom Line
While no single food can completely reverse hair thinning, nutrition plays an important role in maintaining healthy hair growth. Sara Jane Ho's TCM-inspired approach focuses on nourishing the body with nutrient-rich foods that support circulation, overall wellness, and healthy aging.
If you're experiencing significant or sudden hair loss, experts recommend consulting a dermatologist or healthcare provider to rule out underlying causes such as hormonal changes, nutrient deficiencies, or medical conditions. But for those looking to support healthier hair naturally, adding more blood-nourishing and nutrient-dense foods to your weekly routine may be a great place to start.
