How to Increase Hair Growth Naturally – Proven Remedies That Work

Summary: Healthy, vibrant hair comes from treating the root causes of thinning, not just the surface. When hormones, nutrition, stress, digestion, or scalp health are out of balance, growth often slows. The good news is that small, consistent changes can make a big difference. Regular oil massages, gentle cleansing with sulfate-free shampoos, and Ayurvedic herbs like Bhringraj, Amla, and Ashwagandha can nourish follicles and improve circulation. Pair this with a diet rich in protein, iron, zinc, and omega-3s, while managing stress and getting quality sleep. Over time, these habits work together to restore strength, shine, and density, leaving hair naturally fuller and more resilient.

Struggling to achieve thick, radiant, and strong hair? Learning how to increase hair growth naturally can make all the difference. We have observed that people who follow a clean diet and maintain a consistent scalp massage routine often experience noticeably better hair growth. 

To begin your hair growth journey, start with a hair-friendly diet that includes foods like eggs, fish, nuts, and seeds to supply essential nutrients, such as protein, zinc, and healthy fats, which support natural hair strength and shine. Further include a scalp massage and cleaning routine, ayurvedic herbs, supplements, etc, to support holistic hair growth. 

Keep on reading to learn the tips on how to improve hair growth naturally:

What Hampers Natural Hair Growth?

On average, your hair grows at a rate of 0.5 cm to 1.7 cm per month, depending on genetics, gender, age, and hormones. However, multiple factors, which include poor diet or hormonal imbalances, can slow growth, make hair appear dull and thin, and may even contribute to hair loss. 

Below is the list of factors that lower your hair growth:

Hormonal Imbalance 

Hormones play a crucial role in regulating the hair growth cycle; if they are imbalanced, it can lead to poor hair growth, thinning, and shrinkage of hair follicles. For instance, an excess of DHT (dihydrotestosterone), a type of testosterone, can lead to hair thinning in both males and females. In women, conditions like PCOS (polycystic ovary syndrome) disrupt hormonal balance, often leading to patchy or slower hair growth.

Similarly, thyroid disorders, whether hyperthyroidism or hypothyroidism, can impair follicle function, resulting in brittle, fragile, and slow-growing hair. 
 

Poor nutrition

Poor nutrition often shows up first in your hair, affecting its strength, shine, and thickness. Hair is made primarily of protein, so without the right building blocks, even healthy follicles struggle to produce strong strands. When the body is lacking essential vitamins such as biotin and vitamin D or minerals like iron and zinc, hair growth can slow down, shafts may weaken, and volume often decreases. Over time, this leads to dullness, thinning, and increased shedding.

Learning how to increase hair volume naturally begins with correcting these nutritional gaps. A balanced diet that includes leafy greens, nuts, seeds, eggs, and oily fish can supply the protein, healthy fats, and micronutrients needed for healthy hair growth. At the same time, hydration plays a key role, as water supports nutrient transport and keeps strands supple.

It is also important to remember that excess can be as harmful as deficiency. Too much vitamin A or selenium, for example, may trigger hair loss rather than prevent it. The goal is balance, not overload. Pairing nutrient-rich foods with good lifestyle habits like stress management, regular exercise, and adequate sleep can further enhance results, helping hair regain its natural fullness, strength, and resilience over time.

Stress and Poor Sleep

When you are constantly stressed, your body releases cortisol, which can signal to your hair follicles to get into the resting phase (The resting phase is when your hair stops growing and eventually sheds before a new hair begins to grow), causing increased shedding and slower growth. On top of that, not getting enough good sleep can throw off your body’s natural repair cycles, affecting the health of your hair follicles.

Poor rest further slows down cell regeneration, reduces nutrient absorption, and can even weaken your immune system, all of which are essential for your hair to grow strong.

Scalp Buildup or Poor Circulation

A healthy scalp forms the foundation for strong, thriving hair. When excess sebum, dead skin cells, or product buildup accumulate, they can block hair follicles, making it harder for new strands to grow. Poor blood circulation further limits the delivery of oxygen and essential nutrients to the follicles, which can slow growth and weaken hair over time. 

Maintaining a clean, well-nourished scalp not only supports optimal hair growth but also strengthens existing strands, helping hair appear fuller, healthier, and more resilient. Simple daily care and mindful scalp practices can make a significant difference.

Gut Health and Digestion

You might be eating all the right foods, but if your gut is struggling, your body may not be getting the nutrients it needs. A disrupted gut microbiome can block the absorption of essential vitamins and minerals, which are crucial for strong, healthy hair. Over time, this can show up as dull, brittle strands, thinning patches, or slower growth. 

Conditions like leaky gut or irritable bowel syndrome do more than just cause digestive discomfort; they trigger inflammation that can ripple through your body, subtly impacting everything from energy levels to the health of your hair.

Top 6 Proven Ways to Boost Hair Growth Naturally

Discover effective strategies on how to increase hair growth naturally and achieve healthier, fuller hair over time.

Nourish the Scalp Regularly

Your hair grows best when your scalp is well-nourished, hydrated, and free from buildup. One of the simplest ways to keep your scalp healthy is through Shiro Abhyanga, also known as a scalp massage with oil. It stimulates blood circulation and improves the delivery of oxygen and nutrients to the follicles. 

This was also revealed in a 2020 study that examined the impact of scalp massages on women experiencing chemotherapy-induced alopecia. Researchers found that individuals who received regular scalp massages showed significantly better hair regrowth compared to those in the control group.

Regular stimulation not only strengthens the roots but also awakens dormant follicles, encouraging new growth. Making scalp oiling one of the simplest yet most powerful home remedies for hair growth.

What Type of Oils to Use?

Using an Ayurvedic scalp oil blend nourishes both your scalp and hair from the root, as these oils are formulated with natural herbs and oils that help in balancing your doshas, strengthening hair follicles, and improving blood circulation. 

For instance, Traya Scalp Oil includes a perfect blend of coconut Oil, Brahmi, and Bhringraj that will strengthen your hair follicles and rejuvenate your scalp.

How to Use it Effectively?

Gently massage warm oil into the scalp once or twice a week. Leave it on for at least 30 minutes (or overnight if possible), then wash your hair with a natural, sulfate-free shampoo. This weekly ritual is one of the most effective natural ways to grow hair faster. 

Use Ayurvedic Herbs That Promote Growth

Ayurveda has long emphasized the benefits of natural herbs in promoting balance and supporting healthy hair growth. Some of the most effective botanicals that have been used for centuries to strengthen roots, improve density, and bring back natural shine are:

• Bhringraj, often called the “king of herbs for hair,” is rich in essential fatty acids, proteins, and antioxidants that directly nourish hair follicles. It is typically infused in oil and massaged into the scalp, stimulating follicles, boosting activity, and encouraging thicker, denser growth. 
• Amalaki (Amla), rich in vitamin C and antioxidants, helps increase collagen production, which strengthens strands and gives hair a healthier appearance. It is commonly used in powdered form, infused oil, or as part of hair masks to nourish strands from root to tip, giving hair a healthier appearance.
• Ashwagandha, an adaptogenic herb that helps lower cortisol levels. Managing stress reduces hair fall while supporting overall follicle health. It is often included in hair oils, tonics, or supplements to fortify the scalp and maintain stronger, resilient hair.

When these herbs are combined in the right proportions, their effects multiply. That is exactly the philosophy behind Traya Hair Ras—a traditional Ayurvedic rasayana that detoxifies the body, supports liver function, and nourishes hair from the root level. Instead of masking surface symptoms, it works internally to correct imbalances that often trigger hair thinning or loss.

By incorporating these time-tested herbs into your daily routine, either individually or as part of a holistic blend like Traya Hair Ras, you can provide your hair with natural nourishment that supports stronger, fuller, and healthier growth.

Cleanse the Scalp Without Harsh Chemicals

Your scalp plays a critical role in natural hair growth. When excess oil, dirt, and product residue build up, they can clog follicles, disrupt oxygen flow, and trigger scalp issues such as dandruff, seborrheic dermatitis, or psoriasis. These conditions interfere with the normal hair cycle, often leading to thinning and slower regrowth.

To prevent this, it is important to use shampoos that cleanse effectively without being overly harsh. Many conventional shampoos contain sulfates and parabens, which strip the scalp of its natural oils, leaving it dry and irritated. Over time, this weakens the roots and increases breakage. Instead, opt for sulfate- and paraben-free shampoos that maintain the scalp’s natural balance while removing impurities.

Shampoos enriched with active ingredients like caffeine and biotin provide added benefits. Research suggests that caffeine stimulates follicle activity by increasing cellular metabolism, which helps prolong the growth phase of the hair cycle. Biotin, on the other hand, supports keratin production, strengthening strands and improving density.

For example, Traya’s Defence Shampoo combines caffeine and biotin that cleanses without stripping essential oils. Regular use not only keeps the scalp clear and balanced but also supports healthier, stronger hair while minimizing breakage.

Eat a Hair-Friendly Diet

Healthy hair starts from within, and what you eat directly influences how your hair grows, repairs, and shines. Since hair is primarily made of keratin, a strong structural protein, it depends on a steady supply of nutrients to stay strong. Even a minor deficiency can slow growth, weaken strands, or trigger excessive shedding.

Best Nutrients for Hair Growth

• Iron: Ensures oxygen reaches hair follicles, preventing thinning and excessive shedding.
• Zinc: Aids in tissue repair and helps regulate the oil glands around follicles.
• Biotin: Strengthens shafts and supports keratin production, reducing brittleness.
• Omega-3 fatty acids: Soothe scalp inflammation and add natural shine.
• Protein: Provides the essential building blocks for thick, resilient strands.

Foods to Increase Hair Growth

These nutrients are easy to add to your daily meals:

• Seeds like pumpkin and flax for zinc and omega-3.
• Leafy greens such as spinach and kale are rich in iron and folate.
• Fresh fruits like berries and oranges for Vitamin C, which aids collagen formation.
• Ghee and nuts for healthy fats that nourish the scalp.
• Lentils, eggs, and legumes for a protein boost.

At the same time, limit processed foods, refined sugars, and excess caffeine, as they can trigger inflammation and hormonal imbalances that hinder growth.

However, there is no universal “one-size-fits-all” diet. Each person’s body constitution, metabolism, and nutrient needs are unique. This is where personalization makes the difference. The Traya Ayurvedic Diet Plan analyses your dosha type and specific hair condition to create a customised meal strategy that not only supports growth but also improves overall well-being.

Reduce Stress to Improve Hair Regeneration

Stress often hides in plain sight, yet it is one of the biggest reasons behind excessive hair shedding. According to research, when the body produces excessive cortisol, a stress hormone, it disrupts the natural growth cycle. Hair follicles are pushed into a resting phase too soon, leading to increased shedding and slower regrowth over time.

The good news is that daily habits can help keep stress under control. Simple practices like meditation, journaling, mindful breathing, or maintaining a regular sleep schedule can help calm the nervous system and restore the body’s natural repair cycles. Over time, these small lifestyle shifts have a big impact on overall hair health.

Add Nutraceutical Support If Needed

Even with a balanced diet and healthy lifestyle, it can still be difficult to get all the nutrients your hair needs every day. Busy schedules, environmental stressors, and modern eating patterns often leave gaps that directly affect hair growth and strength. 

This is where science-backed supplements can help fill the void by supporting your body from within. A good example of this is Traya Hair Vitamin, which is thoughtfully formulated to address the most common deficiencies linked to hair loss. It combines:

• Pumpkin Seed Extract: Known to reduce hair fall tied to hormonal imbalances.
• Green Tea Extract: Packed with antioxidants that help lower DHT, a key factor in thinning.
• Biotin, Iron, and Zinc:  Essential for follicle activity, strength, and new growth
• Amino Acids: The building blocks of keratin, the protein that makes up your hair

What sets this formula apart is that it’s 100% sugar-free, safe for long-term use, and designed to complement a natural hair care plan. When paired with the right diet and scalp care routine, supplements like these can provide the internal support your hair needs to grow stronger and healthier over time.

How Long Does Natural Hair Growth Take?

Here’s what you can expect on your hair growth journey when following a consistent regimen:

• Weeks 1–3: Reduced Hair Shedding: In the first few weeks, you may notice less hair fall. This phase indicates that your hair follicles are stabilizing and preparing for new growth.
• Months 2–3: New Baby Hairs and Stronger Strands: By the second and third months, fine baby hairs start to appear. These delicate strands gradually strengthen as your follicles receive better nutrition and care.
• Months 4–6: Visible Increase in Volume and Density: Between the fourth and sixth months, hair becomes noticeably thicker and fuller. Improved texture and density reflect consistent care and a healthier scalp.
• Key to Progress: Consistency and Root-Cause Care: Achieving sustainable hair growth requires more than patience. Maintaining a clean lifestyle, addressing underlying issues like nutritional gaps or hormonal imbalances, and following a consistent hair care routine are essential. Focusing on these root causes ensures steady, long-lasting results.

Traya’s Holistic Natural Hair Growth System

Your hair’s natural growth depends on several factors, including hormonal balance, diet, and scalp health. Yet, it is common to focus only on surface-level solutions without addressing the real underlying issues. Sometimes, you may even miss the core problem entirely. For example, stress can make your hair dull and slow-growing, but instead of managing stress, you might rely solely on scalp-cleansing products.

This is where Traya’s Holistic Natural Hair Growth System comes in. It is designed to treat hair loss from the root cause. It combines the best of Ayurveda, dermatology, and nutrition to create a plan that actually works for you. 

After completing the Traya Hair Test, you get a customized routine tailored to your unique needs. Depending on your results, the program may include topical care such as scalp oil, gentle shampoo, or minoxidil if necessary, alongside internal support like Hair Vitamins and Hair Ras to nourish hair from within.

Moreover, with a dosha-aligned diet and stress management practices, support scalp health, reduce stress, and promote growth. This integrative method makes Traya’s system a trusted and effective ayurvedic treatment for hair growth that works holistically for lasting results.

FAQs

Can natural hair growth methods work without medicine?

Yes, natural methods can definitely make a difference when it comes to hair growth. A balanced diet that provides your body with essential nutrients, proper scalp care to maintain follicle health, and effective stress management techniques all play an important role. However, it is important to note that natural remedies often work gradually. Patience and consistency are essential for achieving sustainable results.

Are Traya products chemical-free?

Traya products are a blend of natural ingredients and scientifically formulated products. They are designed to strike a balance between safety and effectiveness, rather than being 100% chemical-free.

What foods help the most with hair growth?

Nutrition is one of the strongest foundations for healthy hair. Protein-rich foods, such as eggs, fish, chicken, and beans, provide the building blocks for strong strands. Leafy greens such as spinach and kale supply iron, which is essential for preventing hair thinning. Nuts and seeds deliver healthy fats and zinc, while colourful fruits loaded with vitamins A, C, D, and E help improve scalp circulation and support overall hair strength.

How long will it take before I see visible changes?

Hair growth is a slow process, and results vary from person to person. Most people start to notice visible changes within three to six months, provided they follow a consistent routine and maintain good overall health.

Is it safe to use oil and supplements together?

Yes, using both is perfectly safe. Oils work externally by nourishing the scalp and improving blood circulation, while supplements provide internal support by filling nutritional gaps. When used together, they create a holistic approach to healthy hair growth.

Conclusion 

Understanding how to increase hair growth naturally means addressing the root causes of thinning or slow-growing hair, not just the visible symptoms. Factors like nutrition, hormones, scalp health, and lifestyle all play a vital role in hair growth. Ignoring these can limit results, no matter what remedies you try.

This is why taking a holistic approach is most effective. If you combine your nutrient-rich diet with proper scalp care, it will ensure that the roots get the nourishment they need and strengthen hair follicles. 

Moreover, adding herbs, oils, and targeted treatments with healthy habits, such as managing stress, exercising regularly, and getting enough sleep, creates the ideal environment for stronger, denser hair.

Consistency is key. For a personalized plan, take the free Traya Hair Test, which identifies your unique hair needs and offers natural, science-backed solutions. By following this approach, you can finally see real results.