Let’s get one thing straight growing long, healthy hair isn’t just about genetics. While DNA plays a role, how you care for your scalp, strands, and body can dramatically speed up (or slow down) your progress. If your hair has hit a plateau or you’re growing out a major chop this guide is for you.
We spoke with trichologists, dermatologists, and hairstylists to cut through the noise and debunk popular myths (yes, even the hype around rice water and hair gummies). Whether you’ve searched “how to grow hair faster” or “hair growth tips that work,” we’re here to deliver a scientific hair care routine that’s actually proven to help you grow long hair naturally. From scalp health and nutrition to the best products for hair growth, trimming frequency, and porosity-specific care, you’ll get everything you need to grow stronger, longer hair—faster
First, How Does Hair Actually Grow?
Your hair grows from follicles embedded in your scalp, going through a three-phase growth cycle:
- Anagen (Growth phase): Lasts 2–7 years, depending on genetics and health
- Catagen (Transition phase): About 2 weeks
- Telogen (Resting/shedding phase): Around 3 months
At any given time, about 85–90% of your hair is in the anagen phase. The longer your hair remains in this phase, the more length you’ll retain.
1. Start With Scalp Health — The Foundation for Growth
Think of your scalp like soil—if it’s dry, inflamed, or clogged, it won’t produce healthy “crops.”
What the science says:
A 2021 review in the International Journal of Trichology linked chronic scalp inflammation, dandruff, and poor microcirculation to inhibited follicle function and slower hair growth.
What to Do:
- Weekly exfoliation: Use a gentle scalp scrub or a salicylic acid-based pre-wash (like The INKEY List Glycolic Acid Scalp Scrub) to remove buildup.
- Daily scalp massage: 3–5 minutes a day can boost blood flow and encourage oxygen delivery to follicles.
- Try essential oils: Rosemary and peppermint oil have been shown in clinical trials to stimulate circulation. Dilute in a carrier oil like jojoba.
2. Feed Your Follicles From the Inside Out
Hair is primarily made of keratin, a protein. If your diet lacks key building blocks, growth stalls.
What the science confirms:
Studies in the Journal of Clinical and Aesthetic Dermatology link deficiencies in biotin, iron, zinc, and vitamin D to thinning and stunted growth.
What to Eat:
- Protein-rich foods: Eggs, Greek yogurt, tofu, lean meats
- Iron + zinc: Spinach, lentils, oysters, pumpkin seeds
- Omega-3s: Fatty fish like salmon, flaxseed, walnuts
- Vitamin D: Mushrooms, fortified milks, sunlight exposure
Supplements? Only if bloodwork confirms a deficiency. Over-supplementing biotin or zinc can create imbalances.
3. Wash Smart—Balance Cleanliness & Moisture
Overwashing can strip natural oils, while under-washing can clog follicles with buildup.
Tips:
- Aim for 2–3 washes per week. If you sweat often or have oily roots, adjust accordingly.
- Use sulfate-free, pH-balanced shampoos to maintain scalp barrier health.
- Clarify monthly with a detox shampoo like Ouai Detox Shampoo, especially if you use dry shampoo or styling products frequently.
4. Deep Condition and Seal to Retain Length
You can’t repair split ends, but you can prevent them. Hydration and protection are key to maintaining elasticity and strength.
Recommended Routine:
- Deep conditioner: Look for hydrolyzed proteins (like keratin or silk amino acids) and humectants such as glycerin or panthenol.
- Leave-in conditioner: Choose lightweight, silicone-free formulas to avoid buildup.
- Seal with oil: Argan, castor, or jojoba oils help lock in moisture—especially beneficial for curly or high-porosity hair.
5. Be Gentle With Heat and Friction
Heat damage compromises the cuticle, leading to breakage and slower visible growth.
Heat-Safe Habits:
- Always use a heat protectant. CHI 44 Iron Guard and Bumble and Bumble’s Invisible Oil Primer are stylist favorites.
- Keep tools below 350°F—especially if hair is fine, color-treated, or chemically processed.
- Let hair air-dry at least 50% before heat styling to minimize damage.
- Switch to silk pillowcases and protective styles (like buns, braids, or satin-lined caps) to reduce friction while sleeping.
6. Trim Strategically to Prevent Setbacks
Trimming doesn’t make hair grow faster, but it prevents split ends from traveling up the shaft and causing more damage.
Tip:
Trim every 10–12 weeks or whenever you notice thinning, fraying, or dryness at the ends. Try “dusting” (trimming 1/4” or less) to retain length while staying healthy.
7. Customize Based on Hair Porosity & Type
Your hair porosity—how easily it absorbs and retains moisture—can guide your regimen.
If you have:
- Low porosity: Use heat or steam when deep conditioning. Avoid heavy oils; water-based leave-ins work best.
- High porosity: Use the LCO method (Leave-in, Cream, Oil). Layer-rich masks and seal with butters to lock in moisture.
- Medium porosity: Alternate between protein and moisture treatments to maintain balance.
Not sure where you fall? Take our hair porosity quiz [link].
Bonus: The Growth Serums and Treatments That Actually Work
Not every “miracle serum” delivers. These ingredients are backed by real research.
Approved Growth Actives:
- Minoxidil (Rogaine): FDA-approved to promote growth by extending the anagen phase.
- Caffeine: May stimulate follicles and block DHT, a hormone linked to thinning use Alpecin C1 Caffeine Shampoo
- Peptides (Redensyl, Capixyl): Target follicle stem cells for denser, stronger growth.use Actsyl-X Hair Growth Formula (Unscented) or Pilgrim Redensyl 3% + Anagain 4% Serum
- Red Light Therapy: Boosts ATP production and supports follicular activity. At-home options include CurrentBody Skin LED or Capillus caps.
Frequently Asked Questions
How fast does hair grow on average?
Hair typically grows about half an inch (1.25 cm) per month, or around 6 inches per year—though this can vary based on age, health, and genetics.
Do hair growth shampoos really work?
Some contain active ingredients like caffeine or biotin that may support follicle health, but they’re most effective when combined with a healthy diet and scalp care routine.
Can supplements speed up hair growth?
Only if you have a deficiency. Excess supplementation—especially of biotin or zinc—can actually cause imbalances. Always test before taking new supplements.
Will trimming my hair make it grow faster?
No, but it helps prevent breakage and split ends, which can give the appearance of stunted growth. Regular trims help you retain length over time.
What’s the best oil for hair growth?
Castor oil, rosemary oil, and peppermint oil have been studied for their growth-stimulating properties. Use them diluted and apply directly to the scalp for best results.
How do I know my hair porosity?
Try the water float test or consult a professional. Understanding porosity helps you choose the right moisturizers, oils, and styling products to support growth and health.
The Takeaway
There’s no magic pill for long hair, but there is a proven path:
- Prioritize scalp health and nutrient intake
- Understand your hair’s porosity and tailor care accordingly
- Protect your hair from heat, friction, and over-manipulation
- Be consistent—and patient
Healthy, long hair is possible. It’s not about luck—it’s about science, strategy, and a little bit of consistency.