What to Eat for Postpartum Hair Loss to Support Hair Health + Growth
If you’ve noticed changes to your hair in postpartum - like postpartum hair loss, a lack of hair growth, or more damaged, unhealthy hair, you’re not alone!
The hair growth many women experience during pregnancy can take a noticeable turn after giving birth. Postpartum hair loss affects many new mothers and can leave them wondering what they can do to restore the lush, thick hair they had before pregnancy. While hormones play a large role, your diet is one of the most powerful tools for supporting healthy hair after childbirth.
Why Hair Changes After Birth
During pregnancy, elevated levels of hormones like estrogen help extend the growth phase of hair. After childbirth, as hormone levels fluctuate and return to normal, many women experience a shedding phase. This is a completely natural part of the postpartum recovery process, but with the right nutrition, it’s possible to minimize excessive hair loss and support new growth.
Key Nutrients for Postpartum Hair Health
To support postpartum hair growth, postpartum hair health, and overall scalp health, certain macronutrients and micronutrients play a crucial role in rebuilding hair follicles and maintaining healthy strands. Here's a breakdown of the essential nutrients and the foods that provide them:
1. Protein: The Building Block of Hair
Hair is primarily made of keratin, a protein, which means adequate protein intake is essential for hair repair and growth. Postpartum hair shedding can be exacerbated by a lack of sufficient protein in the diet, which is common when mothers are breastfeeding or adjusting to new routines (want to know more about how much protein you need and how to get it in easier? Grab my free protein guide here!)
Best food sources of protein:
Chicken and turkey (lean sources)
Salmon and other fatty fish (high in omega-3s as well)
Eggs (rich in biotin, an important vitamin for hair)
Lentils and chickpeas
Greek yogurt and cottage cheese
Tofu and tempeh
2. Iron: Supports Healthy Blood Flow
Iron is another crucial nutrient for preventing and restoring postpartum hair loss and hair health, as it helps deliver oxygen to your hair follicles and keeps your hair healthy and growing well. Postpartum women, especially those who had a significant blood loss during delivery or who were iron deficient during pregnancy are at higher risk of excessive hair shedding in the months after birth.
Best food sources of iron:
Red meat (beef and lamb, particularly)
Liver (though some may want to avoid in pregnancy, it’s a rich source postpartum)
Legumes (lentils, chickpeas, black beans)
Quinoa and fortified cereals
Tip: Iron from plant-based foods (non-heme iron) is best absorbed when consumed with vitamin C-rich foods like citrus fruits, tomatoes, and bell peppers. So, pairing spinach with orange slices or adding red bell peppers to your lentils can improve absorption.
3. Vitamin C: Collagen Production for Strong Hair
Vitamin C is essential for the production of collagen, the most abundant protein in our body, which helps strengthen hair strands. Vitamin C also aids in iron absorption, making it even more vital when you're trying to maximize the benefits of iron-rich foods for healthier postpartum hair.
Best food sources of vitamin C:
Oranges, kiwis, and strawberries
Bell peppers (especially red and yellow)
Broccoli
Brussels sprouts
4. Omega-3 Fatty Acids: Healthy Scalp, Healthy Hair
Omega-3 fatty acids help support a healthy postpartum scalp by nourishing hair follicles, which can lead to shinier, thicker hair. They also have anti-inflammatory properties that can reduce scalp irritation and promote a more balanced scalp environment, which is key to hair growth.
Best food sources of omega-3s:
Fatty fish like salmon, sardines, and mackerel
Chia seeds and flaxseeds
Walnuts
Hemp seeds
5. Biotin (Vitamin B7): Essential for Hair Growth
Biotin is a well-known B vitamin that plays a central role in hair growth by supporting healthy hair follicles. While biotin deficiency is rare, ensuring you get enough can optimize hair health. It’s also important to note that biotin supports the health of the skin and nails as well, making it a powerful nutrient for overall postpartum recovery.
Best food sources of biotin:
Egg yolks
Nuts (especially almonds)
Sweet potatoes
Avocados
Whole grains
6. Zinc: Balances Hair Cycle
Zinc is a trace mineral that supports tissue growth and repair. Zinc can help repair your hair in postpartum, especially if you’re noticing lots of hair loss and breaking. A deficiency in zinc has been linked to hair shedding and slower hair regrowth. During the postpartum period, ensuring adequate zinc intake can help your hair follicles transition smoothly through the growth cycle.
Best food sources of zinc:
Pumpkin seeds and sesame seeds
Shellfish (especially oysters and crab)
Beef and lamb
Chickpeas and lentils
7. Vitamin D: Supports Hair Follicle Cycling
Vitamin D plays a role in creating new hair follicles. Low levels of vitamin D have been linked to hair loss, particularly conditions like alopecia. Given that vitamin D can be challenging to get from food alone, getting some sunlight and consuming foods rich in this vitamin is essential.
Best food sources of vitamin D:
Fatty fish like salmon and mackerel
Fortified foods like milk, orange juice, and cereals
Egg yolks
Recipes to Cook to Get in the Top Postpartum Hair Health Nutrients
When you’re postpartum and have a baby at home, the challenge is getting in the nutrients you need most for your on-going recovery like these in a way that feels practical and doable! That’s why I wrote The Ultimate Postpartum Nutrition Guide, which walks you through what you need and how to make it happen in realistic, step-by-step coaching strategies that make sense for real life postpartum!
How to Prepare For Good Postpartum Hair Health During Your Pregnancy
If you’re planning for postpartum, now is the perfect time to start planning for postpartum hair health. The nutrients you consume during pregnancy not only support your baby’s growth but also impact how your body will recover in the postpartum period. Here’s how you can prepare:
1. Prioritize Nutrient-Dense Meals:
Focus on nutrient-dense foods that cover a variety of vitamins and minerals, such as leafy greens, lean proteins, healthy fats, and plenty of fruits. Make sure your meals include a combination of iron, zinc, protein, and omega-3s to set yourself up for strong hair health.
2. Pre-Batch Meals:
The early days postpartum can be chaotic, so consider preparing and freezing meals ahead of time that are rich in the nutrients needed for hair health. Make stews, soups, and casseroles with iron-rich leafy greens, legumes, and protein sources.
3. Keep Hydrated:
Staying hydrated is essential for overall health, including scalp hydration, which is critical for strong hair. Drink plenty of water, and consider adding in herbal teas like nettles and raspberry leaf, which have traditionally been used to support postpartum recovery.
Postpartum hair care starts with what you put on your plate. By prioritizing nutrient-dense foods in your third trimester, you can give your body the best chance to replenish and restore your hair post-birth. Focus on protein, vitamins, minerals, and healthy fats to nourish your scalp, encourage hair growth, and combat shedding. By maintaining a well-rounded, whole-foods-based diet, you'll be setting yourself up for a strong, healthy head of hair in the months after childbirth.