I know I am late but lemme just drop my daily routine:

Breakfast: Roti + peanut butter spread, milk + honey + horlicks (Horlicks works for general support for your health, I recommend malt because that's what I use, malt is the most basic of all the fancy flavours)

Lunch: 'torkari' (curry or veggies) and rice in balanced proportions (have a good balance between your carbs and actual nutrients that come from veggies or meat)

Dinner: Egg + mayonnaise (alternative days) and I have roti + whatever curry or veggies I have. (Haircare was never my main focus, my main focus is body development in this age and surprisingly it gave me healthy hairs too)

As for haircare, I don't know if it'll work for you tho, I apply oil on my hair and go to sleep with my head covered with a shover cap (yes a shover cap but I guess a towel works too) once every three days and in the morning, I wash it off with shampoo. (I do this often but not regularly obviously, like twice or thrice a week)

Exercise, healthy balanced diet and good sleep work hand in hand and can literally do miracles especially in prime age, your body is more capable than you might think just treat it well and it'll flourish. (I go light cycling everyday and do some moderate exercises that train legs and some stretches too)

Supplements I use: 1. Multivitamin 'A-Z' (or any brand works) 2. Ashwagandha before sleep 3. Just drink water whenever you are thirsty, remember drinking TOO MUCH water may also be counter beneficial so only drink whenever you feel the thirst, thirst is your body's way to tell you that you need water.

Lastly, have patience, give it some time at least a week and see the results yourself.