Good nutrition is critical for healthy hair growth. A clinically proven hair growth supplement can make a world of difference to your hair, helping to nourish follicles with the Vitamin C, Iron, Zinc and B-vitamins your hair needs to reduce hair shedding and increase hair growth. But if a good hair growth supplement is not available, a nutrient-rich diet complete in lean proteins, vitamins and minerals does help nourish hair. And fewer foods are easier to make or more nutrient packed than a healthy hair smoothie.

Can Healthy Smoothies Promote Hair Growth?

A healthy hair growth smoothie made with fresh fruits and vegetables that is low in sugar provides a wide range of health benefits for hair and skin. Good smoothies for healthy hair will be made with dark leafy greens, berries, nuts like walnuts or almonds, avocados and flax seeds. A good hair growth smoothie will supply some or all of the following nutrients: Iron, Vitamin C, Protein, Niacin, Zinc and Biotin for hair growth.

Smoothie Recipes for Healthy Skin and Hair

1. Pretty Potion Berry & Spinach Hair Growth Smoothie
Recipe by nutritionist Joy Bauer


Berries are a great source of Vitamin C, which helps the body absorb Iron. Vitamin C is also essential for the formation of collagen, which keeps hair strong and flexible, preventing it from becoming dry, brittle and easily breakable. Vitamin C is also found in citrus fruits, kiwi, broccoli, peppers and cauliflower.


Spinach provides folate and Iron. Iron helps red blood cells transport oxygen around the body. Iron deficiency (anemia) can inhibit the transportation of oxygen to cells and can cause hair loss.


  • 1 cup baby spinach
  • 1/2 cup frozen mixed berries
  • 1 Tbsp. chia seeds
  • 1/2 banana, cut into chunks
  • 1/2 cup unsweetened vanilla almond milk
  • 3–5 ice cubes

Prep time: 5 mins
Serves: 1

Mix all ingredients in a blender until smooth and frothy.

2. Mango Strawberry Healthy Hair Smoothie
Recipe by Lindsey Johnson (


  • 3 large chard leaves, washed well, tough stems trimmed
  • 1 cup frozen mango
  • 1 cup strawberries
  • 1 cup plain Greek or regular yogurt
  • ¼ cup walnuts
  • 1 Tbsp. flax seed
  • ½-1 cup water

Prep time: 5 mins
Serves: 2

Place the ingredients into a high speed blender. Add enough water to chard to puree for easier blending. Serve immediately or refrigerate for up to two days.


Strawberries are high in Vitamin C. Swiss chard, like spinach, is high in Iron as well as Vitamin A.


Walnuts an excellent ingredient for a hair growth smoothie because walnuts are packed with omega 3 fatty acids, vitamin E, Zinc and Biotin (Vitamin B7). Biotin helps the body to metabolize carbohydrates, fats and amino acids, which are building blocks of protein and so are essential in the formation of the hair structure. Biotin may also help protect hair against sun damage. Zinc deficiency can lead to the deterioration of the protein structure of the hair follicle, leading to hair shedding and hair loss. Zinc is also believed to play a crucial role in DNA and RNA production, which is required for the normal division of hair follicle cells, leading to healthier hair growth.


Flax seeds have lignans, protein and omega 3 fatty acids. Lignans are believed to help prevent hair loss.

3. Avocado and Berry Hair Growth Smoothie
Recipe from


  • 1/2 ripe avocado
  • 2 cups spinach
  • 1 cup organic raspberries
  • 1 cup organic strawberries
  • 2 Tbsp. chia seeds
  • 2 cups almond milk

Prep time: 5 mins
Serves: 2

Place all ingredients into a blender and blend until smooth.


Avocado contains Niacin (B3) to help transform carbohydrates into energy. Niacin also helps to maintain the structure of the blood cells and improve blood circulation to the scalp, bringing more oxygen and nutrients to the hair follicles. Research shows that Niacin can help keep aging skin firm and glowing. Because of its circulation-boosting properties, you may be able to improve hair and nails with Niacin, boosting not only the thickness of hair strands, but nail strength and nail thickness too.


Almond milk, which is also in the Pretty Potion hair growth smoothie above, provides proteins, which are essential for the hair structure, and Zinc, which is believed to be crucial to the normal division of hair follicle cells.

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