Tips on how to support your hair growth journey

Whether you're hoping for thicker- and longer-looking hair or simply want to support healthy hair growth, we spoke to H&B nutritionist Sarah Harris to find out what really affects hair growth, why scalp care matters and the everyday habits that may help.

Around 90% of the hair on your scalp is in the active growth phase at any one time, while the remaining 10% is in a resting phase that lasts around two to three months before the hair is naturally shed.² As every hair is at a different stage of this cycle, it's completely normal to lose around 50–100 hairs each day.³

On average, hair grows by around 1cm a month, although this varies from person to person.⁴ Ageing, hormonal changes and genetics all play a role, but lifestyle factors matter too.^5,6 “Lifestyle factors such as poor sleep, restrictive diets and scalp inflammation may also impact the overall scalp environment, making it more difficult for hair to grow at its normal rate,” Sarah says.

Healthy hair starts with the right scalp care. Hair follicles sit within the scalp, so keeping this area clean and well cared for helps create the best environment to support your hair growth journey.⁷ “Gentle scalp massage may help increase circulation in the scalp, which can support the scalp environment,” says Sarah. “Excess oil, product residue and dead skin cells can build up on the scalp and block hair follicles. Regular cleansing helps avoid a dry scalp, supporting a more suitable environment that can aid your hair growth journey.”

Healthy hair starts from within and the nutrients you eat may play a role in supporting normal hair growth. Sarah explains that, “Hair follicles rely on a consistent supply of nutrients to support normal growth. A balanced diet (particularly containing zinc and biotin) helps maintain healthy hair.”

So, what might a balanced diet look like? Aim to include plenty of protein-rich foods such as eggs, fish, lean protein, beans and lentils, alongside a variety of fruit, vegetables and wholegrains. Foods rich in antioxidants, including berries, dark chocolate, spices and herbs and leafy greens, may also help protect the body from oxidative stress – something that’s been linked to changes in the hair follicle and hair growth cycle.^8-10 Healthy fats are important too, with sources like oily fish, walnuts and chia seeds helping to support overall scalp and skin health.¹¹

“Biotin, also known as vitamin B7, contributes to the maintenance of normal hair as part of a varied and balanced diet.” Good dietary sources of biotin include eggs, meat and fish, nuts and seeds, but eating a healthy, varied diet is the best way to help meet your daily needs.¹⁹

Hair can be more vulnerable to stretching and breakage when it's wet, especially if it's brushed or handled roughly.¹² Instead of rubbing your hair vigorously with a towel or wrapping it up tightly, gently squeeze out excess water and use a microfibre towel to reduce friction. If you need to detangle your hair, use a wide-tooth comb and start from the ends, gradually working upwards to help minimise breakage.

We get it – sometimes heat styling isn't a luxury, it's part of your everyday routine. However, giving your hair a break wherever you can may help reduce damage over time. Frequent use of straighteners, curling wands and high-heat hair dryers can weaken the hair shaft, making hair more prone to breakage.¹³ Sarah says, “Limiting excessive heat styling, avoiding tight hairstyles and reducing harsh chemical treatments can also help protect both the scalp and the hair shaft.”

When you do reach for your styling tools, apply a heat protection spray first and use the lowest effective temperature wherever possible.

Constant tension from tight ponytails, buns and braids can place extra stress on your hair and scalp. Opting for looser hairstyles where possible may help reduce unnecessary tension and breakage, protecting your hair over time.

Your hair moves against your pillow while you sleep and over time, this friction can cause tangles and breakage. Silk and satin pillowcases allow hair to glide more easily across the surface which may help reduce friction, tangles and breakage overnight.

Staying hydrated doesn't just benefit your body – getting enough fluids may also help support skin hydration, including the skin on your scalp.¹⁹ “Hydration plays a vital role in skin health, including the scalp,” says Sarah. “Drinking enough water helps maintain the scalp's natural balance. Dehydration, on the other hand, can leave hair dry and more prone to breakage, which may make growth appear slower.”

Aim to drink water regularly throughout the day and keep a reusable water bottle close by as a reminder to sip little and often. Find plain water boring? Try adding slices of lemon or cucumber or try electrolytes and hydration sachets to make each sip a little more enjoyable.

It might sound counterintuitive if you're wondering how to make hair grow longer and thicker, but regular trims don't affect how quickly your hair grows. Instead, they help remove split ends before they travel further up the hair shaft, reducing breakage and helping you hold on to more of your length over time.

Stress doesn't just affect how you feel – it can affect your hair too.¹⁰ Sarah explains that, “Ongoing or chronic stress can disrupt the normal hair growth cycle, causing more hairs to enter the resting or shedding phase. Managing stress through relaxation techniques, regular physical activity and adequate sleep can help support overall hair health.”

If you're unsure which supplement is right for you, it's worth speaking to your GP before adding anything new to your routine.

Alongside supplements, you may also come across ‘hair growth products’, ‘hair thickening products’ and ‘shampoos that help hair growth’. While these can help improve the appearance and condition of your hair, their effects can vary, and topical cosmetic products alone are unlikely to change your natural hair growth cycle.

Looking after your hair doesn't stop here. Discover why protein matters for healthy hair or browse our favourite shampoos and conditioners for all hair types.