Doctor shares 5 natural, science-backed tips for hair growth: Use rosemary oil, prioritise protein in your diet

Published on: May 3, 2025, 08:21:11 IST

By Sanya Panwar

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Frequent heat styling and tight hairstyles can weaken the hair shaft and damage follicles, leading to breakage and traction alopecia. Use heat protectants, loosen your hairstyles, and give your scalp breaks. (Freepik)

Did you know iron and zinc deficiencies can lead to hair loss? So ensuring adequate intake is crucial. Here are some other tips for hair growth you should know.

Dr Kunal Sood, an anesthesiology and interventional pain medicine physician, shared an Instagram post on May 2 in which he discussed how prioritising protein in your diet can help promote healthy hair growth and maintenance. Also read | Does biotin really help in hair loss, hair growth? Doctor reveals truth

He also suggested including a variety of iron and zinc-rich foods in your diet as he explained why these nutrients are essential for hair growth. Dr Sood listed '5 natural, science-backed tips for hair growth', and said:

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A post shared by Kunal Sood, MD (@doctorsoood)

1. Prioritise protein in your diet

Hair is made of keratin, a protein. Without enough dietary protein, your body will prioritise essential organs over hair production, which can lead to thinning or shedding. Sources: eggs, legumes, poultry, nuts, seeds.

2. Use rosemary oil (diluted)

Rosemary oil may improve blood flow to the scalp and has DHT-blocking and anti-inflammatory properties. One 2015 study found it worked as well as minoxidil after six months, with fewer side effects. However, this was compared to 2 percent minoxidil. Tip: Mix with coconut or jojoba oil before applying

3. Get enough iron and zinc

Iron helps deliver oxygen to hair follicles, while zinc supports follicle repair and oil gland function. Deficiencies in either are common causes of hair loss. Good sources include red meat, lentils, chickpeas, pumpkin seeds, and fortified cereals.

4. Minimise heat and tension on hair

Frequent heat styling and tight hairstyles can weaken the hair shaft and damage follicles, leading to breakage and traction alopecia. Use heat protectants, loosen your hairstyles, and give your scalp breaks.

5. Aim for 7–9 hours of sleep

Hair growth is regulated by circadian genes expressed in your hair follicles. Sleep deprivation disrupts this cycle, reduces protein synthesis, and increases stress — all of which can affect hair growth and scalp health.

Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.

ABOUT THE AUTHOR
Sanya Panwar
With a keen eye for detail and a heart for storytelling, Sanya is a seasoned lifestyle journalist who has spent over a decade documenting the intersection of aesthetics and substance. Since stepping into the media world in 2012, she has cultivated a career defined by versatility, curiosity, and an unwavering passion for what makes life both beautiful and meaningful. Over the last many years, she has navigated the fast-paced realms of health, wellness, fitness and fashion while pivoting seamlessly into the nuances of decor and travel. Her work often explores the deeper layers of modern living, delving into art and decor trends that transform spaces, insightful perspectives on gender, parenting, and mental health, immersive travel narratives that capture the essence of a destination. A self-proclaimed aesthetics enthusiast, Sanya doesn't just report on trends — she analyses them. Whether she’s identifying the next shift in fitness or discovering a breakthrough in design, she uses her platform to spark meaningful conversations that resonate with a contemporary audience. Sanya is an alumna of St. Xavier’s College, Kolkata, and the Asian College of Journalism (ACJ), Chennai, where she honed the investigative rigour she brings to her lifestyle reporting today. When she isn't chasing deadlines or conducting interviews, Sanya practices what she preaches. You’ll likely find her sipping matcha, practicing yoga, or scouting the newest cafes. Above all, she finds her balance in nature — whether it's a quiet hike or a moment of reflection in the outdoors, she remains constantly inspired by the tranquillity of the natural world.Read More

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