Top 5 Superfoods for Eyelash Growth — Backed by Science

Top 5 Superfoods for Eyelash Growth — Backed by Science

Without the right nutrients, your eyelashes will never attain their full potential.Sadly, the role of nutrition is often underestimated.
You’re probably asking yourself, “What precisely should I be eating then? Is there substantial evidence to back up these recommendations?”

Salmon: A Tidal Wave of Omega-3

Salmon leads the charge with its omega-3 content that’s essential for healthy cellular function.
This fatty fish provides your body with docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA), known for their anti-inflammatory benefits.
By showering your follicles with these fatty acids, salmon not only aids in nutrient absorption but also fosters a serene environment conducive to lash growth.

How it works: The omega-3s in salmon tackle inflammation, a major foe of hair follicles, and promote the genes responsible for hair growth. The improved blood flow ensures your lashes get the oxygen and nutrients they crave for robust health.

Evidence that it works: According to this study1 “Effect of a nutritional supplement on hair loss in women” by Le Floc’h, C., et al., (2015) showed that supplementation with specific omega 3&6 and antioxidants for 6 months can significantly improve hair loss conditions in women.

The results reported an increase in hair density and a decrease in the percentage of hair in the telogen phase (resting phase), as well as an increase in nonvellus anagen hair (active growth phase). The majority of subjects also reported a reduction in hair loss and improvements in hair diameter and density.

How it works: Biotin, or vitamin B7, is a key player in the keratin infrastructure, and the B vitamins support adrenal health, which ties directly to hair health. By fortifying your body with these nutrients, you’re setting the stage for a lash showstopper.

Evidence that it works: A recent study2 found that 38% of women experiencing hair loss had a biotin deficiency. However, the researchers suggest supplementation should be used only when a deficiency is confirmed through patient history, clinical examination, and serum biotin level determination.

Eggs: The Biological Builder

Eggs aren’t just a staple of breakfast; they’re also a biotin and vitamin B-complex powerhouse, crucial for keratin production.

As the primary structural protein in hair, more keratin equals stronger and longer lashes.

Almonds: The Vitamin E Oasis

A single ounce of almonds dishes out a large portion of your daily recommended vitamin E intake.

This antioxidant is your shield against oxidative stress, which can hamper the growth of your lashes.

How it works: Vitamin E fortifies cell membranes to keep damaging free radicals at bay. With improved blood circulation, nutrients delivered by the vitamin E buffet the follicles, promoting growth and strength.

Evidence that it works: The study by Lim, Wong, and Yuen (2010)3 indicates that tocotrienol, a type of vitamin E, can significantly increase hair growth in individuals experiencing hair loss. This suggests the potential benefits of tocotrienols for eyelash health and growth, as they may similarly reduce oxidative stress and improve antioxidant levels.

Oysters: A Zinc Zinger

Oysters may not be everyone’s cup of tea, but their zinc content makes a compelling case for lash lovers.

Zinc is a workhorse nutrient that aids in tissue repair and the synthesis of keratin.

How it works: A diet rich in zinc supports the glands that secrete the oils necessary for healthy hair. Zinc deficiency has been linked to hair loss, so oysters are a great addition to defy the density decline.

Evidence that it works: The research conducted by the Department of Dermatology at Hallym University Kangdong Sacred Heart Hospital (2013)4 analyzed the serum zinc and copper concentrations in individuals experiencing hair loss.

The findings suggest a significant relationship between these mineral concentrations and various forms of hair loss such as alopecia areata, male pattern hair loss, female pattern hair loss, and telogen effluvium.

How it works: The beta-carotene in sweet potatoes transforms into vitamin A, paving the way for lush lashes. This powerhouse food also supports the glands that help keep the lash line well-lubricated.

Evidence that it works: This exhaustive paper5 concludes that retinoic acid (RA) has a pivotal role in modulating the hair cycle, influencing follicle stem cells (HFSCs), and contributing to the regulation of anagen and catagen stages.

Sweet Potatoes: Beta-Carotene Brilliance

Sweet potatoes pack beta-carotene, a precursor to vitamin A, which is critical for cell growth, including your lash follicles.

Final Thoughts

Getting beautiful lashes starts from within 😉 There’s no doubt about it.

The good news is that nature offers us a buffet of foods that are not only delicious but can also help in enhancing eyelash growth 100% naturally.

Give it a shot and be patient, you’ll be rewarded.

If you have any questions or comments, please feel free to reach out in the section below!


1.Le Floc’h, C., Cheniti, A., Connétable, S., Piccardi, N., Vincenzi, C., & Tosti, A. (2015). Effect of a nutritional supplement on hair loss in women. Journal of Cosmetic Dermatology, 14(1), 76-82.

2.Trüeb, R. M. (2016). Serum Biotin Levels in Women Complaining of Hair Loss. International Journal of Trichology, 8(2), 73–77.

3.Lim, A. B., Wong, J. W., & Yuen, K. H. (2010). Effects of tocotrienol supplementation on hair growth in human volunteers. Tropical Life Sciences Research, 21(2), 91-99.

4.Department of Dermatology, Hallym University Kangdong Sacred Heart Hospital. (2013). Analysis of Serum Zinc and Copper Concentrations in Hair Loss. Annals of Dermatology, 25(4), 405-409.

5.VanBuren, C. A., & Everts, H. B. (2022). Vitamin A in skin and hair: An update. Nutrients, 14(14), 2952.