Everyone desires strong and healthy hair; however, the rate of growth and the hair's overall health depends on several factors, including genetics, age, environmental exposure, medication and diet. While some factors like genetics and age can't be changed, you can use diet, lifestyle and supplement routines to help give you great hair.
Cellular turnover is a continuous process that replaces old and damaged cells with new ones and is essential for maintaining healthy hair growth. The hair growth cycle is composed of three phases including anagen, catagen, and telogen. During anagen, the hair follicle grows new hair, in catagen, hair growth comes to a halt and in telogen, the hair follicle rests before the cycle begins again. Disruptions in either the hair growth cycle or cellular turnover, due to factors such as nutrient deficiencies, hormonal imbalances, or certain medications, can cause hair loss or thinning. Maintaining a healthy lifestyle and addressing any underlying health issues can help support optimal hair growth.
The hair follicle growth cycle and cellular turnover are influenced by vitamins and minerals obtained from food. Nutritional deficiencies can contribute to hair loss, as studies have shown that deficiencies in vitamins B12 and D, biotin, riboflavin, iron, and other nutrients are linked to hair loss[i].
Berries: Berries are a rich source of vitamins and beneficial compounds that can aid in promoting hair growth, particularly vitamin C[iv]. Vitamin C is known for its potent antioxidant properties and can help protect hair follicles against damage from free radicals - harmful molecules that occur naturally in the body and the environment[v]. By consuming berries and other foods with high antioxidant content, you can support the health of hair follicles and promote healthy hair regrowth[vi].
Spinach: is a nutritious leafy vegetable that contains essential nutrients such as folate, iron, and vitamins A and C, which are crucial for promoting hair growth and maintaining healthy hair[vii].
Fatty fish: Fatty fish, such as salmon, herring, and mackerel, are rich in nutrients that may support hair growth[viii]. Although there are only a few studies on the relationship between omega-3 fatty acids and hair growth, fatty fish are also rich in protein, vitamin D3, selenium, and B vitamins, which may contribute to healthy and strong hair[ix].
A Vogel Urticalcin (360 Tablets): Urticalcin is a homoeopathic medicine that contains stinging nettle extract (Urtica dioica). While there is limited research on the specific effects of Urticalcin on hair health, stinging nettle extract has been traditionally used for its potential benefits for hair growth and health. Stinging nettle extract contains a variety of nutrients that may support hair health, including vitamins A and C, iron, and silica. These nutrients are involved in the production of collagen, a protein that is essential for healthy hair growth. Additionally, stinging nettle extract has been shown to inhibit the production of a hormone called DHT, which is linked to hair loss in both men and women. By blocking DHT production, stinging nettle extract may help prevent hair loss and promote healthy hair growth.
MSM: MSM (Methylsulfonylmethane) is a sulfur-containing compound found naturally in some foods and is a popular ingredient in hair growth supplements. Some small studies have suggested that MSM supplements may improve hair growth and thickness, but more research is needed to confirm these findings[x].
Zinc: Zinc supplements are sometimes used to promote hair health and growth. Zinc is a mineral that is important for the growth and repair of tissues, including hair follicles. Some studies suggest that zinc supplements may improve hair growth and reduce hair loss in people with zinc deficiencies[xi]. Cytoplan Wholefood Zinc (60 Caps)
Biotin: Biotin supplements are often marketed and used for improving hair health and promoting hair growth. Biotin is a B-vitamin that is essential for the growth and maintenance of healthy hair[xii]. Biotin 8mg (60 caps)
Try: Viridian Ultimate Beauty Complex: A great combination of vitamins, minerals and plant-based phytonutrients, containing MSM, zinc and biotin for the maintenance of collagen integrity, supporting the underlying structures of healthy skin, hair and nails. Sun Warrior Warrior Blend Protein Vanilla: Protein supplements are commonly used to promote hair health and growth as hair is primarily made up of a protein called keratin. Some studies suggest that protein supplements may improve hair thickness and reduce hair loss in people with protein deficiencies, but more research is needed to confirm these findings[xiii]. Viridian Hyaluronic Acid 50mg Veg Caps (90 Capsules): Hyaluronic acid is a natural substance found in the body that is important for maintaining moisture and hydration in tissues, including the scalp and hair follicles. Some studies suggest that hyaluronic acid supplements may improve hair hydration and thickness[xiv].
Rosemary oil: To use rosemary oil for thinning hair, it can be diluted with a carrier oil, such as jojoba oil or coconut oil, and applied directly to the scalp. It can also be added to shampoo or conditioner[xv]. Try: Aqua Oleum Rosemary - Organic (10ml) diluted with A Vogel Neem Oil Blend 100ml
Our top picks for a hair health boost:
Try: Viridian Ultimate Beauty Oil – Organic: A balanced rich source of 3:6:9 fatty acids including GLA. Contains a broad range of potent antioxidants including vitamin E (full spectrum of tocopherols and tocotrienols) and carotenoids including alpha-carotene, beta carotene and lutein. Essential fatty acids are required for the health and maintenance of cellular integrity and membrane fluidity.
Try: John Masters Hair Paste (59g): Great for men and women with short or long hair (and everything in between), it offers incredible volume and texture with just the right amount of hold for every style. Coats hair with naturally nourishing ingredients.
Try: Giovanni Root 66 Max Volume Conditioner: with healing Horsetail Extract and strengthening Silica for lifted, luxurious hair.
Try: John Masters Scalp Follicle Treatment & Volumizer (125ml): creates the optimal conditions for fuller, healthier-looking hair. Organic Irish moss strengthens the roots and moisturises dry scalp. A proprietary combination of organic extracts nourishes and balances sebum levels, while organic thyme renews the scalp.
Complete Thyroid Panel: The thyroid gland is responsible for producing hormones that play a vital role in regulating metabolism, growth, and development. When there are imbalances in thyroid hormones, such as hypothyroidism (underactive thyroid) or hyperthyroidism (overactive thyroid), hair loss and thinning can occur. To diagnose thyroid disorders and identify imbalances in thyroid hormones that could contribute to hair loss and thinning, the Complete Thyroid Panel can be used.
Adrenal Stress Index: The Adrenal Stress Index (ASI) test is a comprehensive hormone test that can be used to evaluate the health and function of the adrenal glands, which produce hormones that are important for managing stress and regulating various bodily functions. Chronic stress can have a significant impact on the body, including hair loss and thinning.
Complete Hormone Panel - DUTCH Test: By identifying hormonal imbalances, the DUTCH test can help healthcare professionals develop targeted treatment plans to address the underlying causes of hair loss and thinning.
[i] Almohanna HM, Ahmed AA, Tsatalis JP, Tosti A. The Role of Vitamins and Minerals in Hair Loss: A Review. Dermatol Ther (Heidelb). 2019 Mar;9(1):51-70.
[ii] Hess, J. M., Wang, Q., & Speaker, S. L. (2016). Biotin content of eggs is affected by dietary biotin and age of the hen. Journal of Food Composition and Analysis, 52, 67-71. doi: 10.1016/j.jfca.2016.07.012.
[iii] Guo EL, Katta R. Diet and hair loss: effects of nutrient deficiency and supplement use. Dermatol Pract Concept. 2017 Jan 31;7(1):1-10.
[iv] Prie BE, Iosif L, Tivig I, Stoian I, Giurcaneanu C. Oxidative stress in androgenetic alopecia. J Med Life. 2016 Jan-Mar;9(1):79-83.
[v] Haslam IS, Jadkauskaite L, Szabó IL, Staege S, Hesebeck-Brinckmann J, Jenkins G, Bhogal RK, Lim FL, Farjo N, Farjo B, Bíró T, Schäfer M, Paus R. Oxidative Damage Control in a Human (Mini-) Organ: Nrf2 Activation Protects against Oxidative Stress-Induced Hair Growth Inhibition. J Invest Dermatol. 2017 Feb;137(2):295-304.
[vi] Zhang Y, Ni C, Huang Y, Tang Y, Yang K, Shi X, Zhang Y, Li Z, Wang J, Zhu Y, Li H, Ma Y, Lin J, Wang J, Liu Q, Wu W. Hair Growth-Promoting Effect of Resveratrol in Mice, Human Hair Follicles and Dermal Papilla Cells. Clin Cosmet Investig Dermatol. 2021 Nov 27;14:1805-1814.
[viii] Le Floc'h C, Cheniti A, Connétable S, Piccardi N, Vincenzi C, Tosti A. Effect of a nutritional supplement on hair loss in women. J Cosmet Dermatol. 2015 Mar;14(1):76-82.
[x] Yoon, H. S., Cho, H. H., Cho, S., Lee, S. R., & Shin, M. H. (2011). Methylsulfonylmethane promotes hair growth in rats by regulation of β-catenin signaling. Biomolecules & Therapeutics, 19(3), 252-256. doi: 10.4062/biomolther.2011.19.3.252
[xi] Sonthalia, S., Daulatabad, D., Sarkar, R., & Chugh, S. (2020). Zinc and hair: An update. Indian Dermatology Online Journal, 11(1), 1-7. doi: 10.4103/idoj.IDOJ_214_19
[xii] Trüeb, R. M. (2019). Serum biotin levels in women complaining of hair loss. International Journal of Trichology, 11(5), 206-210. doi: 10.4103/ijt.ijt_85_18
[xiii] Glynis A. A Double-Blind, Placebo-Controlled Study Evaluating the Efficacy of an Oral Supplement in Women with Self-Perceived Thinning Hair. Journal of Clinical and Aesthetic Dermatology. 2012;5(11):28-34.
[xv] Panahi, Y., Taghizadeh, M., Marzony, E. T., & Sahebkar, A. (2015). Rosemary oil vs minoxidil 2% for the treatment of androgenetic alopecia: a randomized comparative trial. Skinmed, 13(1), 15-21.
Please note that the information contained within this website does not and should not replace medical advice, and is not intended to treat or diagnose. We always recommend you consult with your doctor. Our Nutritional Therapy team is highly trained and we offer one to one Nutritional Therapy Consultations, which are designed to be complementary to any medical treatment from a functional medicine approach, as well as offering a preventative & optimal health focus.