Hair is continuously growing and being replaced, and the follicles are constantly creating new hairs from nutrients in the body. The foods people eat affect how their hair grows and its quality. Certain proteins, fats, vitamins , and minerals are especially important for strong, healthy hair.
Eating a varied, nutritious diet can also boost nail and skin health.
Natural and Safe Ways to Promote Hair Growth While Breastfeeding
The changes will be most noticeable in people who previously had vitamin or nutrient deficiencies. Even so, it may take a while to see the positive results, in terms of hair growth. The American Academy of Dermatology estimate that people lose 50— hairs each day. Shortly afterward, new hairs regrow from the same follicles. Head hair usually grows around 6 inches per year.
Eggs are a good source of biotin , a mineral that may help boost hair growth. Thinning hair and a loss of body hair are two symptoms of a biotin deficiency. Other symptoms include rashes around the face and anus, skin infections, and brittle nails.
Okay, but—will taking supplements help hair growth?
Biotin deficiencies are rare. Many dietary supplements for hair growth contain biotin. However, there is little scientific evidence that biotin improves hair, skin, or nail health. Eggs also contain other compounds that can boost hair growth, including L-lysine, vitamin D , and certain minerals. Read on for more information. Learn more about biotin for hair growth.
When can supplements help?
Brazil nuts are an excellent source of selenium , a mineral that may help boost hair growth. Authors of a scientific review note that selenium is involved in creating hair. They report that newly forming hair takes up selenium after receiving trace elements from the blood. However, too much selenium can cause brittle hair and hair loss , along with nausea, skin rashes, and nervous system problems. The recommended upper limit for selenium in adults is micrograms mcg. Brazil nuts are very rich in selenium — one brazil nut offers 68—91 mcg — so people may wish to limit their intake to around four Brazil nuts per day.
Healthful fats are an important part of every diet, and omega-3 fatty acids are good for the heart as well as the hair, skin, and eyes. In addition, people who eat fish have a reduced risk of various chronic diseases, and eating fatty fish helps keep the heart healthy, lowering the risk of heart attack and stroke. In a animal study , researchers found that fish oil extract containing docosahexaenoic acid, an omega-3 fatty acid, boosted hair growth by increasing the activity of certain proteins in the body.
Also, a small-scale study found that taking omega-3 supplements along with marine proteins could reduce hair loss, though the researchers noted that it did not specifically promote hair growth. People who follow a vegetarian or vegan diet can get omega-3s from the following plant-based sources:. Some research suggests that vitamin D may help improve hair growth. In most American diets , fortified foods provide the bulk of the vitamin D. Some foods that tend to be fortified include:. Certain amino acids in protein-rich foods may help promote hair growth, and L-lysine is one example.
L-lysine is also present in the hair's root, and it is responsible for the shape and volume of the hair. An L-lysine deficiency can cause hair loss, but getting enough of this amino acid can prevent this issue and promote regular hair growth.
14 Best Hair Growth Vitamins - Vitamins To Make Hair Grow Longer
People can take L-lysine supplements. It also exists, as dietary protein, in the following foods:. Certain deficiencies can cause hair loss, and restoring levels of these nutrients and minerals may boost hair growth:. Though the scientific research is limited, some sources suggest that the following nutrients can boost hair growth:. Some people use herbal supplements to promote hair growth, though research has not confirmed that these remedies work. Specifically, some find that saw palmetto supplements help prevent and even partially reverse hair loss.
Others use Ginkgo biloba , an herbal supplement associated with boosting the memory, to encourage hair growth, believing that it improves the delivery of nutrients to the scalp. As people age, they may notice that their hair does not grow as quickly as before and that it is less thick. Some follicles may stop producing new hairs, leading to hair thinning or loss. This results from a combination of genetics and natural aging processes. Hair shafts also become finer and start to lose their color. Childbirth, stress , thyroid conditions, and a health issue called alopecia can cause more sudden loss of hair.
Eating a healthful diet, even one designed to support hair growth, may not address genetic or systemic problems. Aside from aging, illness, and genetics, malnutrition is one of the most common causes of hair loss. Following a healthy, well-balanced diet can help people maintain typical levels of hair growth and replacement. Heredity and natural aging processes play major roles in hair loss. However, the quality, quantity, and growth of hair are also closely linked to the diet.
Doctors recommend that diets are varied. For omnivores, they should include adequate amounts of protein from fish, beans, eggs, and lean meats, as well as lots of fresh fruits, vegetables, and whole grains. Article last reviewed by Thu 11 April All references are available in the References tab.
A 3-month, randomized, double-blind, placebo-controlled study evaluating the ability of an extra-strength marine protein supplement to promote hair growth and decrease shedding in women with self-perceived thinning hair. A general overview of hair loss. Almohanna, H. The role of vitamins and minerals in hair loss: A review. Biotin [Fact sheet]. Some hair essentials to prevent hair loss are changes in hairstyling habits, lifestyle changes and improvements in your diet to holistically and naturally treat hair loss.
Over-styling and using heat tools can damage hair and cause hair loss. Try to reduce the use of heat tools such as flat irons, blow-dryers and curling irons to every other day or less. Use hair extensions and tight hair braids infrequently because they can pull out hair in a condition called traction alopecia. Make lifestyle changes to prevent hair loss such as reducing your stress.
Get regular exercise, try meditation and engage in deep breathing to stay calm and centered. Everyday stress can cause hair to dull, thin and even fall out. Make improvements in your diet to reduce hair loss. If your diet lacks marine proteins, vitamins and minerals for hair growth, it can lead to damaged hair, thinning hair, and hair loss.
Eat a variety of colorful, well-balanced foods, consult a dietitian or nutritionist, and if you think you are still not getting a good hair loss diet, try a vitamin supplement for hair loss such as Viviscal. This product is not intended to diagnose, treat, cure or prevent any disease.
Do Hair Growth Supplements Really Work? I Got an Official Answer
Talk to a Viviscal Hair Care Advisor: You have no items in your shopping cart. Viviscal Professional. Craig Ziering Dr. Vitamin Supplements for Natural Hair Loss Hair loss symptoms Hair loss can be caused by factors ranging from illness, medication, poor diet, hormones and over-styling.
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