Best Iron-Rich Foods for Hair Growth

By Board-Certified Trichologist Shab Caspara

Best Iron-Rich Foods for Hair Growth

Diet plays a critical role in maintaining ferritin levels and supporting hair growth.

If iron intake is insufficient, ferritin levels will decline—impacting the hair growth cycle.

For full context, read Low Ferritin and Hair Loss.

Types of Iron

There are two forms:

Heme iron (animal sources)
Non-heme iron (plant sources)

Heme iron is more easily absorbed.

Best Foods for Increasing Ferritin

• red meat

• liver

• spinach

• lentils

• pumpkin seeds

How to Improve Absorption

• pair iron with vitamin C

• avoid coffee/tea with meals

• space calcium away from iron

FAQ

What food is highest in iron?

Red meat and organ meats contain the most bioavailable iron.

Can diet alone fix ferritin?

Sometimes, but supplementation is often needed.

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