How to Improve Scalp Health for Better Hair Growth

Oily roots one day, dry flakes the next—what is even going on up there?

If you’ve ever spent too much time and money trying to fix your hair without seeing real results, you’re not alone. Most of us focus so much on styling, trimming, and conditioning that we forget about the foundation: your scalp.

Think of your scalp like soil for your hair. If the soil isn’t healthy, nothing grows right. But the good news? A few simple habits can seriously improve scalp health and help your hair grow stronger, shinier, and maybe even faster.

The root of the problem isn’t always your hair

Let’s be real—hair loss, breakage, or just overall "blah hair" can feel super frustrating. I used to go straight for new shampoos, deep conditioners, even biotin gummies. Sometimes they’d help a little… but nothing really lasted.

Turns out, it’s not just about the hair on your head—it’s about what’s under it.

Your scalp is skin. Like the rest of your body, it can get dry, oily, sensitive, or clogged with junk. If your scalp’s out of balance, it can mess with your hair big time.

The cool part? Taking care of your scalp doesn’t require expensive treatments or fancy gear. A few easy shifts can make a big difference.

Tip 1: Exfoliate your scalp (yes, seriously)

Just like your face, your scalp builds up dead skin and product gunk. That buildup can block hair follicles and throw off the natural oil balance.

Try using a gentle scalp scrub once a week. You can also make your own with a mix of sugar and a bit of coconut oil or aloe gel. Massage it lightly into your scalp before washing hair. It feels amazing and helps clear out buildup so your roots can breathe again.

I started doing this once every Sunday, and not only did my scalp stop feeling itchy, but my hair also looked less greasy by midweek.

Tip 2: Don’t overwash (even if you think you’re “greasy”)

This one feels backwards, I know. If your scalp gets oily fast, it’s tempting to wash more often. But washing too much can actually strip your scalp’s natural oils, which makes it overcompensate by producing even more oil.

Try washing your hair every 2–3 days instead of daily. In between, you can use dry shampoo at the roots or even just rinse with cool water. A little oil is normal—it actually helps protect your hair.

Fun fact: Your scalp produces a natural oil called sebum, which keeps hair hydrated. Too little, and your scalp feels dry and tight. Too much, and things get greasy. It’s all about balance.

Tip 3: Give yourself scalp massages

This is probably the easiest (and most relaxing) thing you can do for scalp health.

Massaging your scalp stimulates blood flow, which may support hair growth by bringing more nutrients to the roots. It also feels incredible and can help you de-stress—which, side note, may also help your hair.

Try using your fingertips (or a scalp brush if you’re fancy) to gently massage your scalp in circles for a few minutes each day. Doing it with a bit of oil—like rosemary, peppermint, or jojoba oil—can make it extra nourishing.

Rosemary oil, in particular, has gotten a lot of buzz recently for supporting circulation in the scalp. Some early research suggests it might help with hair thickness over time. Worth a try, right?

Tip 4: Feed your scalp from the inside

What you eat—and the nutrients you get—can seriously affect both your hair and scalp.

Protein, healthy fats, and certain vitamins all play a role. Think: omega-3s (found in walnuts, flaxseed, salmon), B vitamins (like in eggs, avocados, and legumes), and zinc (pumpkin seeds, chickpeas, seafood). These help support healthy skin and hair.

Also, staying hydrated helps keep your skin (yep, that includes your scalp) from drying out.

Some people like to take supplements to fill in gaps. For example:

• Biotin is famous for supporting hair and skin health.
• Collagen has proteins that help support the structure of hair follicles.
• Vitamin D supports normal immune function and may play a role in follicle health.

I started adding a collagen + biotin combo powder into my morning coffee, and after a couple months, I noticed my nails and hair felt stronger. Coincidence? Maybe. But it was an easy habit to keep up.

Tip 5: Keep heat and stress in check

I used to blast my hair with a blow dryer almost every day, then follow it up with a flat iron. Yikes. Turns out, all that high heat doesn’t just fry your hair—it can mess with the scalp too. Think inflammation, dryness, and imbalance.

If you use heat tools, try dialing back the temperature or using a heat protectant spray. And let your scalp air out more often when you can.

Same goes for stress. Chronic stress messes with hormone levels, and that can affect your scalp environment. You don’t have to overhaul your life, but even mini things like going outside, taking deep breaths, or stretching for five minutes can help shift things in a good direction.

Tip 6: Sleep on clean stuff

Random but important: how often are you changing your pillowcase?

Your pillowcase collects sweat, hair products, oils, and bacteria. All of that sits against your scalp every night. Try switching to a clean pillowcase 1–2 times a week. Bonus points for using a silk or satin one—less friction on your hair and better for both scalp and skin.

It’s all connected—and small changes add up

When I started paying attention to my scalp instead of just my hair, I finally saw progress I could feel (and see). Less itchiness. Less oil panic. More good hair days.

You don’t have to do all of these at once. Maybe just start with one—like adding in a scalp massage during your next shower. Or throw some omega-3s in your salad tonight. Little daily tweaks can make a real difference over time.

Your scalp might not get as much attention as your serum lineup or your smoothie rituals, but it’s kind of the MVP when it comes to healthy hair.

So, maybe tonight, give your roots a little love. They’ve earned it.

What’s one tiny thing you could try to support your scalp this week?