Sabrina Carpenter’s rising star is impossible to ignore. With chart-topping singles and a world tour in full swing, the singer and actress has captured the spotlight in more ways than one. But beyond her musical talent, there’s one more thing fans can’t stop admiring: her enviably thick, bouncy blonde locks.
While hair products certainly play a role in keeping Carpenter’s hair looking flawless, the real secret to achieving healthy, voluminous hair may lie in something a bit more surprising—what you eat.
To understand how the right diet can help nourish your hair from the inside out, we spoke with Sapna Peruvemba, MS, RDN, registered dietitian and founder of Health by Sapna. Here’s her advice on how to get hair that’s as healthy as Carpenter’s.
What’s the Secret Behind Sabrina Carpenter’s Hair?
It’s no secret that genetics play a significant role in hair characteristics, including texture, color, and thickness. “Genetics provide the blueprint for hair,” says Peruvemba, “but lifestyle factors such as stress, exercise, and diet also play a major part.”
In other words, while good hair may run in the family, the way we care for ourselves can either enhance or harm our hair health. “Poor nutrition, chronic stress, disease, and harsh hair treatments can accelerate hair thinning—even for someone with great genes,” adds Peruvemba.
Carpenter’s lifestyle seems to support optimal hair growth. Her energetic, dance-filled performances on tour boost blood circulation to the scalp, promoting healthier hair. Plus, she reportedly enjoys green tea, which contains epigallocatechin gallate (EGCG), a potent antioxidant known for stimulating hair follicles.
However, not all of Carpenter’s hair may be natural. It’s been reported that she uses extensions to achieve the voluminous look needed for her tour performances.
How to Thicken Hair Naturally, According to a Dietitian
If you’re aiming to achieve thicker, healthier hair, you may be tempted to reach for supplements. The hair growth supplement market was valued at over $830 million in 2024, with many of these products containing biotin, a B vitamin that supports healthy hair, skin, and nails.
But Peruvemba cautions against relying too heavily on supplements. “While a biotin deficiency can lead to hair thinning, most people get enough biotin through their diet, and supplementing more than the body needs won’t necessarily boost hair growth,” she says. She also highlights the importance of vitamins B12 and D, particularly for plant-based eaters, as these are vital for hair follicle function.
Instead of turning to expensive supplements, Peruvemba recommends focusing on a whole-food, nutrient-dense diet. Nutrients like iron, protein, omega-3 fatty acids, zinc, selenium, and copper are essential for hair health and can be found in plant-based foods. For example, zinc helps prevent hair shedding, and omega-3s keep the scalp hydrated while reducing inflammation.
“Focusing on a whole-food diet that’s rich in vitamins, minerals, and antioxidants is the best way to nourish your hair in the long term,” Peruvemba advises. “Fruits, vegetables, whole grains, nuts, seeds, and legumes provide all the nutrients your hair needs—without the risk of over-supplementation.”
Foods That Promote Healthy Hair
So, how can you eat for healthier hair like Sabrina Carpenter’s? Peruvemba’s advice is simple: load up on whole foods.
Here are some nutrient-packed options to consider:
Beans and lentils: High in iron, zinc, folate, and biotin to support follicle strength and hair growth.
Nuts and seeds: Provide healthy fats, vitamin E, and selenium, which protect hair from damage.
Avocado and plant-based oils: Essential for adding shine and keeping hair hydrated.
Leafy greens, berries, and citrus fruits: These are packed with antioxidants that support hair health.
“The best source of hair-healthy nutrients comes from food,” says Peruvemba. “Whole plant-based foods offer more than just isolated vitamins—they also provide fiber, antioxidants, and other compounds that work together to support overall health, including hair.”
Takeaway
If you’re looking to achieve hair like Sabrina Carpenter’s, it may be time to focus on what’s on your plate. By nourishing your body with a balanced, whole-food diet rich in vitamins, minerals, and antioxidants, you can support healthier, thicker hair from the inside out. And remember, while genetics and lifestyle factors play a role, the right foods can give your hair the nourishment it needs to thrive.
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