19 Ways to Stimulate Fast, Thick, Healthy Hair Growth

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The best hair care, nutrition, and lifestyle changes for long, luscious locks

Co-authored by Dan Hickey Medically reviewed by Jenny Tran

Last Updated: August 30, 2024 Fact Checked

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It’s exhilarating to chop off your hair for a short new ‘do and see the results right away, but growing out your locks for a longer style can be frustratingly slow. Is there anything you can do to speed things up? With the right hair care strategy, it’s easy to grow out your hair faster and keep it thick, shiny, and healthy throughout the process. In this article, we’ll show you the best hair care, diet, and lifestyle changes to make to encourage quicker growth. Let’s dive in!

Things You Should Know

Massage your scalp for a few minutes each day to encourage healthy hair growth.
Eat at least 45 g (1.6 oz) of protein per day to support cell and hair growth.
Eat leafy greens, beans, whole grains, and seafood to increase your iron and zinc levels, which are a must for healthy growth.
Condition your hair weekly with rosemary , lavender , peppermint, tea tree, or thyme essential oil diluted in a carrier oil.

1

Add a daily scalp massage to your routine.

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Scalp massages increase blood flow to your scalp and stimulate growth. Use a scalp massager machine or massage your scalp by hand daily for about 4 minutes. Although the effects on the length of your hair are minimal, the massage definitely helps your hair grow thicker (which will keep it looking full and luscious as it grows longer). ^{[1]
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- In addition to helping your hair grow thicker, a massage feels relaxing and can help eliminate stress (and less stress means healthier hair!).

2

Eat about 45 g (1.6 oz) of protein per day.

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A protein-rich diet supports the keratin your hair is made of. Since keratin is a type of protein, make your protein intake a dietary priority to promote healthy growth. ^{[2]
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Harvard Medical School
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Go to source} Eat lean, nutritious foods like eggs, Greek yogurt, chicken breast, or plant-based protein to promote shiny, long hair without adding lots of extra calories to your diet. ^{[3]
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Research source}
- Your protein needs vary based on your weight and lifestyle. If you’re active and want to build muscle, for example, you'll need more than 45 g (1.6 oz) per day.

3

Increase your iron and zinc intake.

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Iron and zinc support the cells and protein needed to grow your hair. Eat foods like spinach and other dark, leafy greens, beans, whole grains, and seafood to maintain sufficient mineral levels. When iron and zinc are low, you might experience graying hair, delayed growth, or even hair loss. ^{[4]
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Research source}
- The amount of iron and zinc you need depends on your age, sex, and lifestyle. Talk to your doctor before changing your daily mineral intake.
- If you struggle to get proper levels of vitamins and minerals from diet alone, consider adding a daily multivitamin to your wellness regimen.
- Chances are that if you’re regularly eating a balanced diet , your iron and zinc levels are already close to where they should be.

4

Make sure to get enough D, C, and B Vitamins.

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Vitamins are crucial for healthy hair and cell growth. Sufficient Vitamin D levels are linked to steady hair growth, and Vitamin C helps your body absorb iron (a necessity for long, healthy hair). B Vitamins, including biotin, also encourage hair growth by rejuvenating cells in your hair follicles. ^{[5]
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Expert Source

Jenny Tran
Professional Hair Stylist

Expert Interview. 19 May 2020.}
- Get more Vitamin D by spending some time in the sun each day and consuming Vitamin D-rich foods like fortified milk or fortified orange juice.
- Get Vitamin C from citrus fruits like oranges, lemons, grapefruits, and limes.
- Look for biotin in eggs, cheese, mushrooms, almonds, and cauliflower. Get other B Vitamins in fish, meat, eggs, dairy, leafy greens, peas, beans, or Vitamin B-enriched foods. ^{[6]
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- Talk to your doctor before making any changes to your daily vitamin intake.
Jen Atkin, Celebrity Hairstylist

Supplements can help nourish your hair. "Alongside hydration in the shower with the shampoo, conditioner or mask that you use, on top of that, getting fish oil vitamins or biotin from a vitamin store is also really key in helping to keep your hair healthy."

5

Eat more Omega-3 fatty acids.

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Omega-3s nourish your hair and support thick, healthy growth. Your body doesn’t produce this fat naturally, so try to eat 2 servings of fish per week to get enough of it. ^{[7]
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Mayo Clinic
Educational website from one of the world's leading hospitals
Go to source} Nuts and seeds (especially walnuts, almonds and flaxseeds) are also good sources of Omega-3s if you’re vegetarian or vegan. ^{[8]
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Research source}
- If you’re a teen or older, aim to eat at least 1.1 g (0.039 oz) of Omega-3 fatty acids per day. ^{[9]
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  Research source}
- Try taking just 1 teaspoon (4.9 mL) of flaxseed oil a day to meet your needs if you can’t find enough Omega-3s in your diet.

6

Condition your hair with diluted essential oils weekly.

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Some people claim that essential oils make their hair thicker and denser. Choose your favorite oil out of rosemary , peppermint, lavender , tea tree, or thyme (they’re all great for hair) and dilute 2-3 drops in about 2 fl oz (59 mL) of a carrier oil like grapeseed, jojoba , or even olive oil. Add the mixture to your hair like a conditioner and leave it in for 30 minutes, then rinse. ^{[10]
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Research source}
- Put a drop of your oil of choice on the back of your wrist as a test. If an hour passes and you don’t show any irritation, the oil is safe to use in your hair.
- Never apply undiluted essential oils to your hair. They’re very potent and could cause damage instead of encouraging growth.

7

Try caffeine- or keratin-infused shampoos and conditioners.

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Products with keratin hydrolysates make your hair stronger. Substitute your usual shampoo and conditioner with a keratin-rich set once a week, or even every time you wash your hair if you notice positive changes. These topical products work better than keratin supplements, which are understudied and not proven to help your hair. ^{[11]
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- Keratin treatments at the salon are pricey, but can make your hair shiny and reduce frizz for up to 6 months.
- Caffeine-infused shampoos can support other hair growth methods, but more research is needed to confirm if they're effective on their own. ^{[12]
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8

Sleep on a silk or satin pillowcase.

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Silk and satin prevent frizz and keep your hair hydrated. Since silk or satin cause less friction against your hair, it will frizz less and lay smoother (AKA, look longer). Both materials absorb less moisture from your hair than cotton, keeping your locks healthy and hydrated while they grow. ^{[13]
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Research source}
- Alternatively, wrap your head in a silk scarf if you want to keep using your current pillowcases.

9

Wash your hair only 2-3 times per week.

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Overwashing leads to brittle hair and breakage, which slows growth. If you’re concerned about your hair looking oily, use dry shampoo between washes or shampoo just your roots if you need an extra wash. Use conditioner on the ends, especially if you have long hair. ^{[14]
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Cleveland Clinic
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- If you’re African American, aim to wash your hair at least twice a month.
- Consider using a scalp treatment every few weeks to exfoliate and moisturize your scalp, too.
- How often you wash your hair varies from person to person. Your age, ethnic background, hair length, and hair type all factor into how oily your hair looks after several days.

10

Use conditioner after you shampoo.

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Conditioning keeps your hair healthy and strong while it grows. After you rinse out your shampoo, squeeze some excess water from your hair and then apply conditioner from the mid-length to the tips of your hair. Keep the conditioner in until the very end of your shower, then rinse with cool water. ^{[15]
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Research source}
- Try not to condition your roots, since your hair’s natural oils are already more concentrated there.
- If you have long hair, run a small amount of conditioner through the ends and rinse before (and after) you shampoo to keep them from drying out during the wash.

11

Rinse your hair with cool water.

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Cold water seals cuticles and reduces the hairs you lose in the shower. After you wash your hair, turn down the temperature of your hot shower to rinse out your shampoo or conditioner. Use cool to cold water to seal your cuticles and keep hair follicles tight. This helps your hair stay securely rooted while it grows out. ^{[16]
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Research source}
- Cool water also seals the shingle-like outer layer of your hair strands, which makes them reflect more light and look shiny.

12

Blot your wet hair gently if you’re towel drying.

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Wet hair is stretchy and breaks easily, so pat it instead of rubbing it. Use an absorbent, hair-drying or microfiber towel to squeeze and blot excess moisture out of your hair. If your hair is long and thick, wrap it in a towel for 10 to 20 minutes to let the towel dry your hair while you go on with your day. ^{[17]
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American Academy of Dermatology
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- In a pinch, you can even use a cotton t-shirt to wrap your hair.

13

Use hot styling tools once a week or less.

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Overusing hair dryers or curling irons weakens your hair over time. Let your hair air dry when you can, or use the lowest heat setting on a blow dryer. If you’re styling with a curling iron or straightener, do your best to work fast and limit the amount of time the hot parts are in contact with your hair. ^{[18]
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American Academy of Dermatology
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- Use sponge or velcro rollers instead of hot rollers.
- Heat-damaged hair is more likely to break, which will slow down your growth progress.

14

Wait 8-10 weeks between coloring, relaxing, or perming.

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Spacing out harsh treatments give your strands time to heal. Wait longer between color touch-ups, especially in winter or when the air is very dry. When you go, try to only have 1 service done per visit. For example, perm or relax your hair during one appointment, then get it colored 2 weeks later. ^{[19]
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American Academy of Dermatology
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Go to source}
- Wear a leave-in conditioner with zinc oxide or a wide-brimmed hat in the sun to protect your treated hair from the light and heat.
- Frequent treatments like coloring and bleaching can leave your hair dry and brittle, causing it to break or grow more slowly.

15

Brush your hair gently with a wide-toothed comb.

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Excessive or hard brushing can break or pull out hair strands. Only use a brush or comb to style your hair—there’s no need to brush before bed or for other maintenance reasons. Brush with a soft stroke and avoid pulling or tugging. Add a small amount of moisturizing conditioner to help tough tangles slide loose. ^{[20]
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American Academy of Dermatology
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- Begin brushing at the ends of your hair, then work your way up to the scalp.
- Ignore advice about brushing 100 strokes a day, since this doesn’t really have an effect on your hair (and may damage it more than it helps).

16

Wear low, loose ponytails.

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Pulling your hair back too tightly causes breakage or even hair loss. Instead of a tight pony on top of your head, opt for a lower, more relaxed look (same for buns and other casual styles). Use covered hair ties meant for styling instead of plain rubber bands, which can grip and pull your hair too harshly. ^{[21]
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American Academy of Dermatology
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- Change up where you make your ponytail so your hair ties aren’t making your hair brittle in one specific area.

17

Get your hair trimmed every 6-8 weeks.

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Trims remove split ends before they spread and break your hair. ^{[22]
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Jenny Tran
Professional Hair Stylist

Expert Interview. 19 May 2020.} Keep up regular trim appointments while you grow out your hair. It sounds counterintuitive, but this will keep any split ends from traveling up your strands and breaking off resulting in your hair growing faster. ^{[23]
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Research source}
- Get a trim sooner if you notice split ends, tangles near the bottom of your hair, or your curl patterns change or lose shape.
- The higher the splits travel, the bigger of a chop you need to get rid of them (which can delay your hair growth).

18

Reduce your overall levels of stress.

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Chronic stress or anxiety can halt hair growth or even cause hair loss. Make sure to get plenty of sleep and rest, and try to incorporate exercise into your daily or weekly routine to counteract stress and protect your hair. Try calming practices like doing yoga, meditating , or doing breathing exercises to cope with stressful or triggering situations. ^{[24]
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Research source}
- Surround yourself with positive people when you feel stressed or overwhelmed. Isolating can make things feel worse.
- If you’re struggling to manage stress on your own, consider seeing a counselor or therapist for guidance.

19

Ask your doctor about minoxidil.

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Minoxidil is the active ingredient found in hair regrowth products. You’ll typically apply it as a cream or foam to your scalp twice a day for several months before seeing long lasting results. It’s available without a prescription, but consult with your doctor before you try it since it can interact with other medications or have side effects. ^{[25]
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Mayo Clinic
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- Minoxidil is usually used for people experiencing balding or thinning. If you have healthy, thick hair, minoxidil is probably unnecessary.

Expert Q&A

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Question

How can I make my hair grow faster naturally?

Jenny Tran
Professional Hair Stylist
Jenny Tran is a Hair Stylist and the Founder of JT Hair Lab by Jenny Tran based in the Dallas, Texas metro area. With over seven years of professional hair styling experience, Jenny specializes in hair coloring, haircutting, and hair extensions. JT Hair Lab is an authorized carrier of R+Co and of Milbon and is committed to using products with quality ingredients.

Jenny Tran

Professional Hair Stylist

Expert Answer

Getting rid of split ends will also help your hair grow in. Trim your ends frequently to keep your hair healthy.

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Question

Do you have to use cold water after washing your hair, even if the weather is cold?

Sarah Gehrke, RN, MS
Registered Nurse
Sarah Gehrke is a Registered Nurse and Licensed Massage Therapist in Texas. Sarah has over 10 years of experience teaching and practicing phlebotomy and intravenous (IV) therapy using physical, psychological, and emotional support. She received her Massage Therapist License from the Amarillo Massage Therapy Institute in 2008 and a M.S. in Nursing from the University of Phoenix in 2013.

Sarah Gehrke, RN, MS

Registered Nurse

Expert Answer

Even using cool water will help to flatten the hair cuticle. Warm or hot water will keep the hair cuticle open and the hair may look frizzy and not as shiny. This is true even during the winter.

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Question

What foods should I include in my diet to make my hair grow faster?

Sarah Gehrke, RN, MS
Registered Nurse
Sarah Gehrke is a Registered Nurse and Licensed Massage Therapist in Texas. Sarah has over 10 years of experience teaching and practicing phlebotomy and intravenous (IV) therapy using physical, psychological, and emotional support. She received her Massage Therapist License from the Amarillo Massage Therapy Institute in 2008 and a M.S. in Nursing from the University of Phoenix in 2013.

Sarah Gehrke, RN, MS

Registered Nurse

Expert Answer

A nutrient rich, whole food, diet is the best option. Eating plenty of veggies, protein, and oils is beneficial for your skin and hair! Include biotin-rich foods: eggs, almonds, cauliflower, cheeses, mushrooms, sweet potatoes, and spinach. Also, include other B-complex foods: You can get B vitamins from proteins such as fish, poultry, meat, eggs, and dairy products. Leafy green vegetables, beans, and peas also have B vitamins. Many cereals and some breads have added B vitamins.

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If you're looking for a natural option, research shows that rosemary oil can be an effective product for hair growth. ^{[26]
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Here are some tips that have helped me: stop using color, do a deep hair cleanse once a week, and rinse under cool water in the shower to add shine and minimize frizz.
Try to be patient. Your hair won’t grow straight away, but if you're consistent you'll see change eventually.

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Warnings

Restrictive eating or sudden, dramatic weight loss can stop hair growth or even cause hair loss. Make sure to meet your base caloric intake and consume sufficient vitamins and minerals every day, even if you’re altering your diet slightly to encourage faster hair growth. ^{[27]
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19 Ways to Stimulate Fast, Thick, Healthy Hair Growth

Things You Should Know

Steps

Add a daily scalp massage to your routine.

Eat about 45 g (1.6 oz) of protein per day.

Increase your iron and zinc intake.

Make sure to get enough D, C, and B Vitamins.

Eat more Omega-3 fatty acids.

Condition your hair with diluted essential oils weekly.

Try caffeine- or keratin-infused shampoos and conditioners.

Sleep on a silk or satin pillowcase.

Wash your hair only 2-3 times per week.

Use conditioner after you shampoo.

Rinse your hair with cool water.

Blot your wet hair gently if you’re towel drying.

Use hot styling tools once a week or less.

Wait 8-10 weeks between coloring, relaxing, or perming.

Brush your hair gently with a wide-toothed comb.

Wear low, loose ponytails.

Get your hair trimmed every 6-8 weeks.

Reduce your overall levels of stress.

Ask your doctor about minoxidil.

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