Get Better Hair…Naturally
In 30 Seconds
- “Nutritional deficiency has long been considered to be one of the major causes of hair loss,” explains Dr Earim Chaudry. There are stats to show that not getting all those vital nutrients affects both hair structure and hair growth.
- Vit C, Vit D, the right amount of Vit A, Vit E and Vit H (Biotin) are all essential for healthy hair.
- Improve your diet and if needed take supplements, according to NHS guidelines.
But if you’re craving that thick, windswept hair of your youth (or your dreams), then that’s cool too. Just do you, man.
Did you know that it could be all about your diet?
“Nutritional deficiency has long been considered to be one of the major causes of hair loss,” explains Dr Earim Chaudry. There are stats to show that not getting all those vital nutrients affects both hair structure and hair growth.2
First things first: There’s no shame in hair loss. It happens to us all, eventually.
Here are some simple nutritional fixes to get your thatch back to maximum health.
Get More Sunshine
Easier said than done, right? Especially in the winter months. But research shows that Vitamin D plays a vital role in hair growth.3
“Vitamin D is important for hair follicle cycling,” explains Dr Chaudry. “There’s an increase in Vitamin D receptor expression in the outer root sheath keratinocytes during the growth cycle of the human hair.”
Here’s some Vit D facts:
- Vitamin D helps with the development of hair follicles
- It helps maintain a thick, full head of hair
- Vit D helps prevent breakage in existing hair
- If you have a Vit D deficiency, the NHS suggest taking 10 mcg (400 iu) daily.4
- Between October and March, most of us living in Northern Europe don’t get enough Vitamin D,5 according to the NHS.
- The NHS suggests taking a supplement from October-March. During the summer, most of us can get enough Vit D from sunlight and our diet.6
Chow Down on Oranges
…and tomatoes. And spinach. A lack of Vitamin C can cause dry and brittle hair.
- Vit C is a major component in collagen synthesis. A key component in hair follicles.7
- Dry, brittle hair often looks less full, especially at the hairline.
- Take a supplement. The NHS suggests 40mg daily.8
- Eat a diet rich in Vit C. Try citrus fruits, berries, tomatoes, peppers and spinach to combat hair thinning.9
Chow down on oranges…and tomatoes. And spinach. A lack of Vitamin C can cause dry and brittle hair.
To ‘A’ or Not to ‘A’ - That Is The Question
When it comes to your barnet, Vitamin A is a tricky one. Basically, you need enough. But not too much.
“Vitamin A is made up of several compounds including provitamin A carotenoids, retinoic acid, retinal, and retinol,” explains Dr Chaudry. Studies show that Vitamin A is part of a process which activates follicle stem cells.10
“The role of vitamin A in the activation process of hair follicle stem cells is very complex,” Dr Chaudry states. “Adequate amounts of retinoic acid (a metabolite of vitamin A) are needed to attain the optimal function of hair follicles.”
The ‘Stress Less’ Vitamin
Vitamin E is an antioxidant. This means it helps to protect against hair stress, such as breakage or dryness. Don’t underestimate how much thinner and less full dry and brittle hair looks.
- Antioxidants such as Vit E protect against free radicals – and reduce oxidative stress. In real terms? Your hair follicles are less likely to breakdown.13
- Lack of Vit E causes skin dryness and hemolytic anemias.14
- A recent experiment showed that taking 100mg of mixed tocotrienols (including Vit E) can increase the quantity of body hair.15
- You should be able to get all you need from food. If you do take a supplement, the NHS suggests 540mg or less daily.16
You may have heard of wonder vitamin Biotin – aka Vitamin H? It’s regularly touted as an ingredient in fancy shampoos.
“Vitamin H or biotin increases protein synthesis and DNA concentration in hair follicles,” explains Dr Chaudry. “People taking supplements can often see a real improvement in the condition of hair, skin and nails.”
- Increasing biotin leads to a general improvement of your thatch, according to studies.17
- Around 38% of women with hair loss issues have biotin deficiencies.18
- Lack of biotin in the body may cause conjunctivitis, alopecia, and skin rashes. A common symptom of biotin deficiency is brittle nails.19
- Taking Biotin supplements can improve hair growth. And get your skin looking good too.20
- According to the NHS, you need 0.9g daily. Get it by eating eggs, dairy, sweet potato and taking a supplement if you need it.21
“Nutritional deficiency can be considered a cause of hair loss,” explains Dr Earim Chaudry. There are stats to show that not getting all those vital nutrients effects both hair structure and hair growth.