What to drink to increase hair growth? Nourishing beverages for luscious locks

November 4, 2025 •

5 min read

Fact: Your hair follicles need a steady supply of nutrients, delivered through proper hydration, to function optimally and support hair growth. So, what to drink to increase hair growth goes far beyond just plain water, encompassing nutrient-rich beverages that fortify your strands from the inside out.

Quick Summary

This guide details various beverages, from nutrient-packed juices and protein-rich smoothies to antioxidant-filled teas, that can be incorporated into a diet to enhance hair health and stimulate growth from within.

Key Points

Water is Fundamental: Proper hydration is the most basic and vital component for hair health, ensuring nutrients are delivered to follicles effectively and preventing dryness.
Boost with Juices: Nutrient-dense juices like carrot, amla, and beetroot provide concentrated vitamins, minerals, and antioxidants that improve blood circulation and scalp health.
Rely on Smoothies: Smoothies made with Greek yogurt, nuts, and seeds offer protein, biotin, and healthy fats, which are essential for building strong, healthy hair strands.
Consider Herbal Teas: Green tea and nettle tea contain antioxidants and compounds that can stimulate follicles, improve circulation, and protect against oxidative stress.
Embrace a Holistic Diet: For best results, integrate these drinks with a balanced diet of whole foods, and remember that consistent, long-term nutrition is key for vibrant hair.

The Foundational Role of Water and Hydration

Proper hydration is the cornerstone of overall health, and hair is no exception. A well-hydrated body ensures that blood flow to the scalp is optimized, allowing essential vitamins, minerals, and proteins to reach the hair follicles effectively. Without enough water, the body rations it for more vital organs, leaving hair brittle, dry, and prone to breakage. A dehydrated scalp can also lead to issues like dryness and itchiness, creating an unfavorable environment for hair growth. Aiming for adequate daily water intake—about 64 ounces or 2 liters—is a simple yet powerful step toward improving hair vitality.

Nutrient-Packed Juices for Follicular Health

Many fresh fruit and vegetable juices are potent delivery systems for hair-loving nutrients. Juicing concentrates the vitamins and minerals, making them easy for the body to absorb. Incorporating these into your daily routine can provide targeted benefits for your hair follicles.

Carrot and Sweet Potato Juice

This vibrant juice blend is packed with beta-carotene, which your body converts into Vitamin A. Vitamin A is crucial for the production of sebum, the natural oil that moisturizes your scalp and keeps hair healthy. Sweet potatoes are also a good source of biotin, another key nutrient for hair growth.

Amla (Indian Gooseberry) Juice

Often hailed as a 'super tonic' for hair, amla juice is rich in Vitamin C and powerful antioxidants. Vitamin C is essential for producing collagen, a protein that strengthens hair strands. Amla also improves blood circulation to the scalp, ensuring better nutrient delivery to the follicles.

Beetroot Juice

Beetroot contains betalains, nutrients that improve blood circulation throughout the body, including the scalp. Better blood flow means more oxygen and nutrients reach the hair follicles, fostering healthier and potentially faster hair growth. Beetroot juice also supplies iron, folate, and Vitamin C.

Green Leafy Smoothies

Blending leafy greens like spinach, kale, and arugula with other ingredients is an excellent way to get a wide spectrum of nutrients. Spinach is rich in iron, folate, and Vitamins A and C, all of which are crucial for hair health. A green smoothie can be made with a base of spinach, kale, cucumber, celery, and a squeeze of lemon for a potent, nourishing drink.

Smoothies for a Protein and Biotin Boost

For a more substantial and satiating option, smoothies can deliver the protein and healthy fats necessary for strong hair.

Greek Yogurt and Berry Smoothie

Greek yogurt is an excellent source of protein, which provides the amino acids needed to build keratin, the protein that makes up your hair. It also contains Vitamin B5 (pantothenic acid) and biotin. Adding berries like strawberries or blueberries boosts the antioxidant and Vitamin C content, further supporting hair health. For extra benefits, mix in a tablespoon of chia or flax seeds for omega-3 fatty acids.

Nut and Seed Smoothie

Nuts and seeds are packed with zinc, Vitamin E, and healthy fats that nourish the scalp and protect hair follicles from damage. A smoothie with almonds, cashews, pumpkin seeds, and sunflower seeds provides a concentrated dose of these beneficial nutrients. These ingredients contribute to building resilient hair strands and preventing breakage.

Herbal Teas and Other Elixirs

Certain teas offer specific properties that can promote healthier hair, from stimulating growth to balancing hormones.

Green Tea

This antioxidant powerhouse contains catechins, which help protect the scalp and hair follicles from oxidative stress. Some research suggests that the caffeine in green tea can help block the hormone DHT, which is linked to hair loss. Regular consumption can strengthen hair follicles and promote healthy growth patterns.

Nettle Tea

Nettle is a nutrient-rich herb, providing Vitamins A, C, K, iron, and silica. Nettle tea helps improve circulation to the scalp, stimulating hair follicles and reducing shedding. It's particularly valued for its mineral content, which strengthens hair roots.

Coconut Water

As a natural source of electrolytes, coconut water helps balance the body's pH levels, which can lead to smoother, frizz-free hair. Its hydrating properties combat dryness and brittleness from within.

Bone Broth

While not a typical drink, bone broth is a potent elixir for hair health due to its high collagen and amino acid content. Collagen is the main protein in hair, and consuming it can help strengthen strands and improve elasticity.

Comparing Drinks for Hair Growth


Drink Type	Key Nutrients	Primary Hair Benefit	Ideal For	Notes
Water	Hydration, minerals	Hydration & elasticity	Everyone	Essential foundation for all hair health.
Juices	Vitamin A, C, Iron	Nutrient delivery	Vitamin/Mineral deficiencies	Concentrated source of vitamins, easy absorption.
Smoothies	Protein, Biotin, Omega-3s, Zinc	Structure & strength	Strengthening weak hair	Customizable, provides protein and healthy fats.
Herbal Teas	Antioxidants, Minerals, Caffeine	Follicle health & circulation	Scalp issues, antioxidant support	Can target specific issues like inflammation.
Bone Broth	Collagen, Amino Acids	Elasticity & resilience	Strengthening from within	High in protein building blocks.

The Importance of a Balanced Approach

It is crucial to remember that no single drink is a miracle cure for hair loss or a guarantee for rapid growth. While these beverages can provide valuable support, they are most effective when integrated into a comprehensive, balanced diet. Genetics and underlying health conditions play a significant role in hair health. For optimal results, ensure your diet includes whole foods such as lean proteins, healthy fats, and a variety of fruits and vegetables. For those dealing with significant hair loss, it is always best to consult a healthcare professional to identify any deeper issues. A holistic approach, combining nutrient-rich drinks with a healthy diet and lifestyle, is the most effective strategy for achieving healthier, more resilient hair.

For more information on how food choices affect hair growth, you can read more at the Healthline guide to foods for hair growth: The Best Foods for Hair Growth.

Conclusion: Sipping Your Way to Healthier Hair

Incorporating hair-boosting drinks into your daily routine is an enjoyable and effective way to nourish your hair from the inside out. From simple hydration with water to antioxidant-rich green tea and protein-packed smoothies, the right beverages can provide the essential building blocks your hair follicles need to thrive. By making conscious choices about what you drink, alongside a balanced diet and healthy lifestyle, you can support your body's natural processes and achieve noticeably healthier, stronger, and more lustrous hair over time.

Frequently Asked Questions

While proper hydration is critical for overall hair health and supports the growth cycle, drinking water alone is unlikely to dramatically accelerate hair growth. It works best when combined with a balanced diet rich in other essential hair-building nutrients.

Juices offer a concentrated dose of nutrients for quick absorption, but whole fruits and vegetables contain fiber and other beneficial compounds lost during juicing. A balanced approach includes both whole foods and occasional juices or smoothies for maximum benefit.

Yes, bone broth is a safe and beneficial drink for hair health. It is rich in collagen and amino acids, which are the building blocks of hair, and can help strengthen strands and improve elasticity.

Green tea contains catechins, powerful antioxidants that have been shown to help protect hair follicles and may have some effect on blocking DHT, a hormone linked to hair loss. It can be a supportive measure, but is not a definitive cure for hormonal hair loss.

Individual results vary based on diet, lifestyle, and genetics. However, with consistent consumption, you might start noticing improvements in hair texture, shine, and overall health within 4–6 weeks.

For most people with a healthy, balanced diet, supplementing isn't necessary, as foods provide nutrients that are often better absorbed by the body. However, if you have a known nutrient deficiency, consult with a healthcare provider to see if supplements are appropriate.

Yes, certain habits can negatively affect hair health. Excessive alcohol and caffeine can be dehydrating. A diet high in added sugars can also contribute to hair loss by crowding out nutrient-rich foods.