What to Eat for Better Lashes: Foods That Fuel Follicle Growth

By Lash Scientist Dianna | Elusive Beauty

We spend so much time talking about what we put on our lashes — lifts, tints, extensions, serums — but what about what we put in our bodies?

As a lash scientist, I’ve studied the follicle down to its molecular signaling pathways (yes, seriously). And here’s the truth: if you're not feeding your follicles from within, you’re missing out on one of the most powerful tools for lash growth and strength.

Let’s break it down: the best foods and nutrients to support longer, thicker, stronger natural lashes — whether you’re recovering from damage, wearing extensions, or just want to glow from the inside out.

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💪 Lash Growth Starts With Nutrition

Lashes are made of keratin, a protein that depends on a full spectrum of vitamins, minerals, and essential fatty acids to grow and regenerate. If you're skipping meals, eating processed foods, or recovering from stress or illness — your lash follicles notice.

Here are the top nutrients your lashes crave — and where to find them.

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🧬 Biotin (Vitamin B7): The Keratin Booster

Biotin helps your body produce keratin, the structural protein of every lash.

Eat more:

• Eggs (nature’s biotin powerhouse)

• Salmon

• Almonds & walnuts

• Sweet potatoes

• Leafy greens

💡 Pro tip: Many lash serums include biotin topically, but you’ll get far better long-term results by eating it, too.

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🍳 Protein: The Foundation of Every Lash

Without protein, your body can’t make keratin — it’s that simple.

Eat more:

• Eggs, chicken, turkey

• Tofu, lentils, chickpeas

• Greek yogurt, cottage cheese

• Fish like tuna, cod, or salmon

💡 Plant-based? Mix different sources (like rice + beans) for complete amino acid profiles.

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🥕 Vitamin A: Lash Cycle Regulator

Vitamin A helps keep lash follicles in their growth phase longer and prevents them from drying out.

Eat more:

• Carrots & sweet potatoes

• Spinach & kale

• Cod liver oil

• Full-fat dairy

⚠️ Note: Too much synthetic vitamin A (from supplements) can actually backfire — food sources are safer and smarter.

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🍊 Vitamin C: Collagen + Antioxidant Power

This beauty vitamin supports collagen production and protects follicles from oxidative stress (like pollution or inflammation).

Eat more:

• Oranges, lemons, grapefruits

• Bell peppers

• Strawberries, kiwi, pineapple

• Broccoli & Brussels sprouts

💡 Bonus: Vitamin C also helps your body absorb iron, which is next on the list...

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🩸 Iron: The Oxygen Delivery System

Iron ensures your blood delivers oxygen and nutrients to the lash root.

Eat more:

• Red meat, lamb, and poultry

• Shellfish (especially oysters!)

• Spinach, lentils, tofu

• Iron-fortified cereals & pumpkin seeds

🧪 Signs you may be low in iron? Brittle lashes, hair thinning, feeling cold, tired, or pale.

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🌞 Vitamin D: The Follicle Activator

Vitamin D plays a huge role in hair follicle cycling. Without it, lashes may stay in their resting phase too long.

Get more from:

• Sunshine (10–15 minutes/day)

• Salmon, sardines, tuna

• Egg yolks

• Fortified plant milks & cereals

• UV-exposed mushrooms

💡 Consider testing your levels — vitamin D deficiency is shockingly common, especially in Canada.

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🥑 Vitamin E: Circulation + Protection

Vitamin E improves blood flow to lash follicles and acts as an antioxidant shield.

Eat more:

• Almonds, sunflower seeds, peanuts

• Avocados

• Spinach & Swiss chard

• Olive and sunflower oil

✨ Think of it as lash insurance — it keeps the whole follicle ecosystem calm, nourished, and protected.

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🧂 Zinc: The Repair Mineral

Zinc is essential for cell division and tissue repair, meaning your lashes can grow back stronger after damage.

Eat more:

• Oysters (the ultimate zinc food)

• Beef, lamb, and dark-meat turkey

• Pumpkin seeds

• Cashews & quinoa

🛠️ Zinc also helps regulate the oil glands near your lashes — reducing inflammation and dryness at the follicle.

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🐟 Omega-3s: Internal Hydration

Omega-3 fatty acids reduce inflammation and support oil gland function, keeping lashes hydrated and flexible.

Eat more:

• Salmon, mackerel, sardines, herring

• Flaxseed, chia seeds, hemp hearts

• Walnuts & soybeans

💧 Better oil flow = healthier tear film = happy lashes.

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🌱 Final Thoughts From a Lash Scientist

You can use every serum in the world, but if your lash follicles are starved of key nutrients, results will be minimal. Just like skin and hair, your lashes reflect your internal wellness.

So if you’re struggling with brittle lashes, poor retention, lash loss post-lift, or want to grow out your natural lashes between sets — start from within.

🧪 At Elusive Beauty, we believe in science-backed beauty that goes deeper than surface-level. Nourish your body. Feed your follicles. Love your lashes.