To be honest healthy hair is built on the nutrients that we put into our bodies so there is truth to the notion that we can affect the growth and health of our hair's natural cycle by giving it what it needs - or not giving it what it needs! In other words, you are what you eat.Hair Growth - a Little Scientific Background
The average hair is genetically predetermined to grow for about 5 years at an average rate of 1cm per month. Obviously what is considered normal is actually quite broad and some people will have much faster growing hair than others, just as some people are much taller than others.
The growth phase is followed by a relatively short period of rest, usually a few months, during which the hair is no longer growing. At the end of the rest period the hair is shed as a new replacement hair pushes it out naturally. This is known as the hair growth cycle.
Your hair is fed nutrients from the blood supply which is connected to your hair shaft at the bulb. This entire growing process only occurs within the hair follicle (which is the sheath within your scalp for each individual hair). Once the hair has emerged out of your scalp, it is dead and no longer able to receive nourishment from the blood.Motivated to be Healthy
For the most part worrying about how to keep our hair healthy isn't something that keeps us awake at night but you may find that your hair is an indicator of changes in your overall health and so it can be motivation to get healthier. Deficiencies or imbalance can creep into our lives so easily these days due to stress, recovering from illness, smoking or dietary deficiencies (e.g. a vegetarian diet, a westernised or unbalanced diet, crash dieting, or for other reasons like soil erosion and subsequently nutrient-deficient foods).
When to Look Elsewhere
If you are experiencing considerable hair loss or other alarming problems you should probably see your doctor as diet alone won't correct these. Some circumstances that have been known to affect the hair are:
1) Puberty
2) Pregnancy, and especially childbirth
3) Taking a contraceptive pill, and especially going off it
4) Other medications (Take note of the possible side effects)
5) Thyroid imbalances
6) Menopause
7) Genetics - Even hereditary hair loss (male and female) is treatable.
Disclaimer: The following information is merely an aid to increase your knowledge of nutrition and it's role for the hair. Please do not take it as gospel because it only focusses on the beauty side of nutrition and so does not fully resemble a balanced diet.
Always consult your doctor before you make any major dietary change or start a supplementation program, especially if you already have a diagnosed condition and are taking medication.
Food for Hair
Protein makes up the building blocks of the cells in the body and hair is mostly comprised of the protein keratin. To encourage healthy hair growth, one's diet therefore needs to have a significant amount of protein, especially in the form of essential amino acids. Dietary sources for protein include fish, sea food, meat, eggs, liver, tofu, soy, soy milk, beans, peas, nuts, seeds, cheese, yoghurt, brewer's yeast, wheat germ and granulated lecithin.
For good health and hair growth you also need vitamins, minerals and essential fatty acids which can be found in a diet that includes vegetables (especially dark green or leafy vegetables), fruits, nuts, seeds, fish, fish oils and some vegetable oils.
Green tea is also apparently really good for you. However it's health benefits are in such low concentration that you would need to consume large quantities of green tea is order to benefit from it and by that stage you would have also consumed a lot of caffeine. Perhaps it is more useful for it's anti-oxidant benefits when used in skincare and haircare products?
In terms of drinking adequate water for your health, I think we would probably do well to make a daily habit of drinking more water in proportion to other drinks and also make sure that the water you drink is free of additives and other impurities.
Supplementation
While eating a good diet is great, it may still be difficult to guarantee that you will get all the nutrients you need. Depending on where you live in the world and the food that is available to you, there may be deficiencies even in your obviously healthy food such as vegetables, and so supplementation may be required.
Supplements are usually taken with food as the high concentration can cause irritation in the digestive system and nausea.
Since this is a beauty blog I am focussing on those nutrients which are also helpful for skin and nails. Often deficiencies in nutrients that are essential for the hair (eg. Iron and Zinc) are also visible in the skin and nails and this can be a useful tool for monitoring changes in your overall health.
Vitamins
- Retinol / Vitamin A functions in the maintenance of healthy skin, hair and nails. There is a toxicity warning in that taking large doses of vitamin A for a long period of time can trigger hair loss and special caution needs to be taken for infants and pregnant women. Beta-carotene is converted to Vitamin A as the body needs it. It is likewise essential for hair growth and maintenance, as well as healthy skin and nails.
- Biotin (Vitamin B7 / Vitamin H) plays a key role in maintaining healthy hair, skin and nails, as well as preventing graying. A healthy body makes its own biotin in the intestines but deficiency can lead to noticeable hair loss (specifically dermatitis alopecia). It is only required in the diet in certain circumstances.
- Vitamin B12 (Cobalamin / Cyanocobalamin) is normally involved in the metabolism of every cell of the body. It functions in the manufacture of red blood cells and the maintenance of a healthy nervous system and is therefore important for the health and growth of the hair.
- Folic Acid / Vitamin B9 is necessary for the formation of new cells and protein metabolism. Folic Acid is a key ingredient for the maintenance of healthy hair and skin. When deficient in folic acid, some men became completely bald.
- Pantothenic acid / Vitamin B5 is needed for hair growth and maintaining healthy skin. It helps to build new cells, maintain normal cell growth and protect cells against the signs of aging. It is also used topically for these benefits.
- Pyridoxine / Vitamin B6 is needed for protein metabolism and so helps to maintain healthy skin and hair. Men deficient in vitamin B6 often lose their hair.
- Asorbic Acid / Vitamin C maintains healthy skin and connective tissue. It aids in scalp circulation by maintaining the capillaries that carry blood to the follicles.
- Vitamin D may be associated with a healthy hair follicle growth cycle.
- Vitamin E increases oxygen uptake, which improves circulation to the scalp. Since hair health is tied to the immune health, vitamin E is also believed to stimulate hair growth by enhancing the immune function.
Minerals
- Calcium is needed for nail formation.
- Copper is the primary element used in the production of melanin that pigments skin and hair. It may therefore help to delay the appearance of gray hair. It is however a trace element and very little in needed. Deficiency may exhibit itself much like anemia (iron deficiency). Copper also competes with Zinc for absorption.
- Iron is needed for healthy nails and hair, and anemia is one of the most frequent causes of hair loss. It can also produce abnormally thin - flat or spoon-shaped - nails.
- An Iodine disruption is associated with thyroid problems (including symptoms of hormone disruption and mood swings) and will frequently lead to hair troubles and hair loss.
- A Selenium deficiency can be seen in the nails as a lightening of the colour of the fingernail beds.
- Sulfur / Sulphur deficiency can result in brittle hair.
- Silica improves circulation and has anti-aging benefits for noticeable improvement in the skin, hair and nails. It may slow hair loss caused by aging, however it is a trace mineral and very little is required.
- Zinc stimulates hair growth by enhancing immune function. A deficiency can be seen as white spots (bands or lines) on the nails, poor condition of the skin (acne and delayed wound healing) as well as poor condition of the hair (even hair loss). It has also been known to help fight genetic/hereditary hair loss in men and women. If you take a supplement with Zinc, consider that it may interfere with Iron, Phosphorus and Copper metabolism.
Other Nutrients/ Supplements
- Coenzyme Q10 should be present in the body as it is. It acts as an anti-oxidant, improves scalp circulation and increases tissue oxygenation (aerobic cellular generation and energy). It most probably isn't necessary to supplement Coenzyme Q10 but it is known to decrease with age so this may be a possible reason to supplement.
- Essential fatty acids improve the hair texture and prevent dry, brittle hair. EFAs function in metabolic processes and are anti-inflammatory. Food sources include flaxseed/linseed oil, primrose oil, canola/rapeseed oil, soya oil, hemp oil, fish oils, pumpkin seeds, sunflower seeds and walnuts.
- Ginseng helps to regulates cellular metabolism, assimilate vitamins and minerals, promote protein synthesis, and improve vascular circulation - all of which will help hair growth.
- Inositol is a non-essential nutrient. It is used in fat metabolism and general cellular growth. It has been shown to help maintain healthy skin and hair as well as preventing fallout.
- Para-Aminobezoic Acid / PABA is considered non-essential but can have benefits for premature grey hair.
- Lycopene is an anti-oxidant which may be helpful in treating age-related hair loss and genetic hair loss (male and female pattern balding).
Tips for Growing (Long) Naturally Healthy Hair- Eliminate or cut back on smoking and caffeinated drinks which weaken the body's ability to get the correct nutrition.
- Eat a healthy balanced diet. Avoid foods that are high in sugar or fat - actually avoid anything in excess really.
- Treat your hair with respect since it is essentially dead and will not be able to repair itself once it is damaged.
- You may wish to finish off washing your hair in the shower with a cold rinse to stimulate the scalp circulation and seal the hair cuticle. This aids hair and scalp health and will help to reduce frizz and improve shine.
- A weekly scalp massage with an oil for the hair will nourish the hair and cleanse the scalp. Many hair oils are also antibacterial and will improve the health of the scalp. For the best absorption, you can leave it on for 2-3 hours before washing. Oils used for scalp massage include Neem oil, Olive oil, Almond oil, Jojoba oil and essential oils like Rosemary and Lavender.
- Have regular trims to eliminate split ends and allow the hair to look and feel healthier.
- Get plenty of rest and sleep to allow your body to cope with stress and repair itself.
- And remember to keep well hydrated :)