by Dr Deborah Lee, Dr Fox Online Pharmacy
Image by Martin Slavoljubovski from Pixabay
Your hair is integral to how you feel about yourself. We all want hair we can’t have! But how can we make sure our hair is the best it can be? Read on and find out.
What do we need for good hair growth?
Hair growth depends on many things. Your genetic makeup is probably the most important, but other factors greatly influence hair growth including diet and nutrition, stress, smoking, sleep deprivation, excess alcohol, excessive fitness regimes, U/V light and pollution.
Male hair loss is often due to sensitivity of the hair follicles to dihydrotestosterone which causes hair follicles to shrink. Hair loss in women can be due to excess androgens, for example, in polycystic ovarian syndrome (PCOS). Hair loss is an uncommon side effect of some hormones used for hormonal contraception.
Good nutrition is vital for hair growth, but it cannot reverse changes due to other genetic, lifestyle or disease factors. Nevertheless, for your hair to grow optimally, you do need a healthy diet.
The most important dietary constituents for healthy hair growth
Anti-inflammatory foods
Studies have shown hair grows best when the diet contains food constituents that lower inflammation, for example, omega-3 fatty acid and gamma linoleic acid (GLA). Vitamin E is another good example. In one study, a diet rich in vitamin E improved hair growth by 34%. Vitamin E is a powerful antioxidant and anti-inflammatory agent. Vitamin E is a powerful antioxidant which counteracts oxidative stress. Low levels of vitamin E are associated with hair loss.
Protein
It’s also essential to eat adequate protein. Protein deficiency leads to hair loss. Each strand of hair is made up of protein, mainly keratin. Keratin is made up of 18 amino acids, the most abundant are lysine, serine and methionine. These are found in food such as eggs, meat, fish, soybeans and dairy products.
Vitamin D
Vitamin D is needed to regulate the hair growth cycle. Vitamin D deficiency can cause hair loss. Vitamin D is a powerful anti-inflammatory and helps regulate the immune system.
Minerals – Zinc and Copper
Zinc is required for good hair growth as it is known to prevent the catagen phase – the end stage where the hair detaches from the follicle and drops out. Copper is needed for the health and differentiation of the dermal papilla – the site that progenitor epithelial cells originate from. Arachidonic acid is needed for the growth and maturation of keratinocytes and elongation of hair growth.
Iron
Iron is vital for hair growth. Ferritin is stored in hair follicles. Iron deficiency leads to arrested development of the hair follicle and hair loss. Ferritin leaves the hair follicles and enters the bloodstream, so often a low ferritin level is not picked up on a blood test – but the diagnosis is evident from the hair loss itself. Iron metabolism requires vitamin A, vitamin C, beta-carotene and many amino acids. Iron is needed for thyroid hormone metabolism. Deficiencies of any of these substances can slow or deter hair growth and lead to hair loss.
Other important vitamins and minerals for hair growth
Vitamin A – While adequate vitamin A is required for hair growth, enough vitamin A is obtained from eating a balanced diet. Excess vitamin A can be toxic and can cause hair loss.
Vitamin B – B vitamins are also obtained from eating a balanced diet. The only B vitamin deficiencies associated with hair loss are riboflavin (B2), biotin (B7), folate and B12.
Vitamin C – Vitamin C is a vital vitamin for human health. It is a highly powerful antioxidant so helps lower inflammation. It is needed for the absorption of iron from the intestines. Vitamin C is vital for anyone with iron deficiency. There are no data on vitamin C and hair loss.
Selenium – This is a trace mineral that is a cofactor in the production of 35 different body proteins. A lack of selenium has been linked to a lack of pigment in the hair and can cause premature greying.
The worst diets for good hair growth
A high-sugar diet – Frequently eating high-sugar foods leads to spikes of insulin, adrenaline and cortisol in the bloodstream. Hyperinsulinemia is associated with high levels of systemic inflammation which are harmful to hair growth. High cortisol levels can stimulate a telogen effluvium (TE) – the sudden loss of lots of hair. Eating high-sugar foods can also lead to the build-up of end-glycation products which can reduce the protein content of hair by as much as 50% and increase the risk of hair breakage.
A high-fat diet – Although the keto diet burns fat very effectively, the lack of carbs can shock the body into a TE. It’s vital to eat enough protein on a keto diet.
Vegan diet – In clinical studies vegans tend to have low levels of vitamin B12, vitamin D, iron, zinc, iodine and calcium. Deficiencies of many of these can affect hair growth and cause hair loss. Vegetarians are also potentially at similarly increased risk.
Fasting – There is no data on fasting and hair loss, but it might act as a stressor and shock the body into a TE.
Fad diets – It’s very important to diet sensibly and safely, and not to try fad diets which never last and simply shock your body, encouraging hair loss. Always eat a well-balanced diet full of protein, fruit and vegetables. It’s not the calorie count that will affect your hair, it’s the quality of the food you are eating. When dieting, it’s sensible to take a multivitamin every day.
Which diets are good for hair growth?
For best results choose a varied, balanced diet that is not restrictive and allows you to eat all different food groups. Avoid fad diets. Avoid high-sugar, high-fat diets. Avoid processed foods and cook from scratch using fresh, good-quality ingredients. If you have to restrict your diet for any reason, seek medical advice on what supplements you should be taking. Don’t waste money on vitamin supplements if you are eating a healthy diet – spend the money on good quality food instead. I would recommend the MD as an excellent choice for many aspects of your health, including hair growth.
One good option is the Mediterranean diet (MD). This is a balanced, varied diet with numerous delicious healthy recipes and contains all the correct nutrients for healthy hair growth. Moreover, just following the MD can help you lose weight. In a 2010 meta-analysis of 16 studies, those who followed the MD and took regular exercise for 6 months lost an average of 4 Kg.
Which foods are good for hair growth?
Eggs – They are a great source of biotin needed to make keratin the main protein in hair. Plus, eggs contain zinc and selenium.
Berries – Blueberries, strawberries, raspberries – any bright coloured berries – as these are packed full of vitamin C – a highly powerful antioxidant. Vitamin C is needed to produce collagen.
Greek yoghurt – This is high in protein and in pantothenic acid (vitamin B5) which has also been shown to aid hair growth.
Green leafy vegetables – These contain nitrates needed to make nitric oxide (NO) which is needed for blood vessels to dilate and relax. Good NO production is vital for a healthy blood supply to the scalp and the hair follicles.
Oily fish – Salmon, mackerel, trout and herring contain omega-3 fatty acids which have been shown to assist hair growth in various studies. Fatty fish also contains vitamin B, Vitamin D and selenium.
Sweet potatoes – These are rich in beta-carotene which is converted in the body to vitamin A.
Avocado – These are a great source of vitamin E, which acts as a powerful antioxidant. Lowering inflammation in the scalp.
Nuts – A great source of vitamin E, vitamin B, selenium and essential fatty acids.
Seeds – Very versatile, it’s easy to add seeds to your diet. They are packed with micronutrients including vitamin E, zinc and selenium.
Soybeans – These contain an ingredient called spermidine which has been shown to elongate hair in the hair shaft.
Meat – Meat contains iron which is vital for hair growth. However, don’t overdo the meat as excess consumption increases the risk of bowel cancer.
Note that if you follow the MD, you will be eating all of the above foods.
Other top tips for good hair growth
For healthy hair, you also need to think about all the other aspects of your health as well as follow a good hair care regime.
Stop smoking – smoking damages the hair root causing hair to break and fall out. It also dries out the hair gain increasing the risk of breakage. Smoking restricts the blood supply to the follicle. When you stop smoking you should notice your hair starts to grow thicker and faster. Take regular exercise to stimulate your blood circulation to the scalp.
Use the right hair care products – speak to your hairdresser. Use a wide-toothed comb and be gentle with wet hair. Deep condition it regularly.
Protect your hair from excess UV light and pollution.
If you are worried about your hair, speak to your GP, or a Consultant Dermatologist.
– What changes could you make to ensure you have a healthy head of hair?