Eating walnuts is a great way to support healthy hair growth. Walnuts are packed with nutrients like protein, biotin, vitamin E, omega-3 fatty acids, copper, and selenium that all contribute to strong, shiny hair.
How do walnuts support hair growth?
There are a few key ways that walnuts help promote hair growth:
- Protein – Walnuts contain high quality protein that provides the building blocks for hair. Getting adequate protein in your diet is crucial for supporting thick, fast growing hair.
- Biotin – Walnuts contain a decent amount of biotin, a B vitamin that plays a key role in hair health. Biotin deficiency can lead to brittle, thinning hair.
- Vitamin E – This fat soluble vitamin acts as an antioxidant and helps grow healthy tissue. It may support scalp circulation.
- Omega-3s – The alpha-linolenic acid (ALA) found in walnuts provides essential fatty acids that keep hair hydrated and promote a healthy scalp.
- Copper – This mineral helps maintain natural hair color and may prevent premature graying.
- Selenium – Walnuts contain selenium which helps regulate hair growth. It also protects against oxidative stress.
How many walnuts per day for hair growth?
Most experts recommend eating 1-2 ounces or about a small handful of walnuts per day to support hair health. This provides around 4-5 grams of omega-3 fatty acids and 2-4 grams of protein.
Studies show positive effects on hair by eating this amount daily. In one study, taking 30 grams or 1 ounce of walnuts per day for 6 months reduced hair shedding by 56% and increased hair growth by 46% among men with alopecia areata (an autoimmune condition causing hair loss).
Eating more than the recommended 1-2 ounces of walnuts probably won’t provide additional hair growth benefits. It’s best to get a variety of hair healthy nutrients from your diet rather than overload on one particular food.
What happens if I eat too many walnuts?
Eating more than a handful of walnuts each day over a long period is not recommended. Potential downsides of eating too many walnuts include:
- Weight gain – Walnuts are high in calories. Overeating can lead to unwanted weight gain.
- Nutrient imbalance – Overloading on walnuts may lead to missing out on other nutrients important for hair growth.
- Digestive issues – Eating too many walnuts could cause an upset stomach, bloating, diarrhea, or other GI discomfort in some people.
- Risk of toxicity – Very high intakes of omega-6s from walnuts could potentially cause adverse effects, although this risk is low at normal intakes.
To avoid these issues, stick to reasonable portions of 1-2 ounces per day. Moderation is key when incorporating walnuts or any single food into your diet.
What is the best time to eat walnuts for hair growth?
You can enjoy walnuts at any time of day. Some people prefer eating them as a snack, while others like to add them to salads or smoothies. Here are some of the best times to eat walnuts for optimal hair benefits:
- Morning – Eating walnuts early in the day provides protein for hair health and omega-3s to promote scalp circulation.
- As a mid-morning or afternoon snack – The protein and healthy fats keep you energized and satiated between meals.
- Before bed – Enjoying walnuts as an evening snack provides nutrients during the nighttime fast.
- After a workout – Walnuts make a great post-workout snack to help recover and rebuild hair.
Aim to consume walnuts consistently as part of a balanced diet, rather than worrying about timing them perfectly. Focus on eating them in a way that fits comfortably with your daily routine.
Do walnuts really work for growing hair?
Yes, evidence strongly suggests that eating walnuts can boost hair growth and slow shedding. In particular, walnuts provide omega-3 fatty acids that have been shown to improve hair density, thickness, and strength.
For example, a 2019 study had participants consume 1-2 ounces of walnuts per day for 6 months. The walnut group experienced significantly increased hair growth compared to controls who did not eat walnuts. Another study found taking omega-3s reduced hair loss in women experiencing thinning.
In addition to omega-3s, walnuts provide protein, biotin, vitamin E, copper, and selenium – all nutrients linked to healthier hair growth cycles. While no single food is a magic bullet, the unique nutrient profile of walnuts makes them one of the most beneficial foods to eat for strong, luscious locks.
Other evidence walnuts boost hair growth:
- – Walnut oil applied topically may enhance hair growth. One study found walnut oil outperformed minoxidil (Rogaine) for regrowing hair in mice.
- – Walnuts may help manage stress, as stress is considered a potential root cause of hair loss in some cases.
- – Walnuts contain melatonin, which regulates hair cycles and shows promise for hair growth applications in research.
- – Walnuts provide polyphenols that act as antioxidants to combat oxidative stress associated with hair thinning.
Do walnuts cause hair loss or thinning?
No, there is no evidence that eating walnuts causes hair loss or thinning. On the contrary, walnuts provide essential nutrients that research consistently links to improved hair growth and density.
Some people may be allergic to walnuts and experience adverse reactions from eating them. Food allergies could theoretically contribute to temporary shedding. However, walnuts themselves do not directly cause hair loss in most people.
Unless you have a walnut allergy, there’s no reason to believe that adding walnuts to your diet will result in negative effects on hair. In moderation as part of a balanced diet, walnuts almost always benefit hair health.
Can walnuts reverse hair loss and baldness?
Walnuts can help improve hair growth, but are unlikely to completely reverse hair loss disorders like male pattern baldness on their own. However, they may support conventional treatments.
For individuals experiencing gradual thinning or loss related to aging, stress, nutrient deficiencies, or other factors, introducing walnuts may help slow or partially reverse this. But for those with advanced genetic hair loss, walnuts alone are unlikely to lead to full reversal or significant regrowth.
That said, eating walnuts as part of an overall hair healthy diet can still be beneficial. The nutrients they provide support scalp health and may enhance the effects of medications, Rogaine, laser therapy, transplants or other treatments prescribed for baldness.
Key takeaways:
- – Walnuts won’t directly stop or reverse advanced male or female pattern baldness.
- – They may help slow thinning and shedding related to nutritional factors.
- – Combine walnuts with medical therapies for optimal effects against baldness.
- – Even if baldness persists, walnuts still promote a healthy scalp environment.
What is the best way to eat walnuts for hair growth?
Here are some simple tips for getting the most hair growth benefits when eating walnuts:
- Go raw – Eat walnuts raw to get the most nutrients. Cooking can damage sensitive nutrients like omega-3s.
- Don’t overcook – When using walnuts in recipes, avoid going above 300°F when roasting to preserve nutrients.
- Enjoy the skin – The skin contains valuable antioxidants, so keep it on.
- Store properly – To maintain freshness and prevent rancidity, store walnuts in an airtight container in the fridge or freezer.
- Pair with antioxidants – Combine walnuts with antioxidant-rich foods like berries or dark leafy greens to fight scalp oxidative stress.
- Rotate with other nuts – For diversity of nutrients, enjoy walnuts as part of a rotation with almonds, cashews, pecans, etc.
Make walnuts a regular part of your diet, but don’t go overboard. One ounce 2-5 times per week is sufficient for most people to receive hair growth benefits without risking side effects from overconsumption.
Conclusion
Eating 1-2 ounces of walnuts daily provides important vitamins, minerals, protein, and essential fats that support optimal hair health and growth. Research confirms walnuts’ ability to reduce shedding and potentially thicken hair when consumed regularly as part of a balanced diet. Enjoy walnuts in moderation for lustrous, faster growing hair.
