The key to healthy hair does not start with the products you use. It starts from within. Keeping your body healthy and nourished will not only improve your internal health, but it will start to show through your physical appearance as well. There are many key vitamins and nutrients that help promote healthy hair. According to Harvard Health, there are a “variety of vitamins and minerals that play a role in new hair growth. They also strengthen your immune system, which is necessary for healthy hair. Specific vitamins and minerals that can contribute to hair health include: vitamin A, vitamin B2 (riboflavin), vitamin B3 (niacin), vitamin B7 (biotin), vitamin B9 (folate), vitamin B12, vitamin C, vitamin D, vitamin E, iron, selenium, zinc.” 2 Although this is a long list, it is not necessary to ingest every single vitamin on the list. There are also easy ways to consume these nutrients without going out of your way to do so.
Antioxidants
One key nutrient that helps promote healthy hair are antioxidants, which “can help protect hair follicles against damage from harmful molecules called free radicals. These molecules exist naturally in the body and the environment.” 6 Additionally, antioxidants can also “improve scalp condition and can enable a reduction in hair shedding and thus an increase in perceived hair fullness.” 1 Healthy hair starts at the scalp, so incorporating antioxidants to your diet over time can definitely lead to an improvement in the look and feel of your hair. Berries are a great natural source of antioxidants and are an easy addition to any diet through breakfast, snacks, or desserts.
Vitamin C & Vitamin E
Two vitamins to take note of that have antioxidant properties are vitamin C and vitamin E. Vitamin C is used by the body to create collagen, which helps strengthen the hair.6 Also, vitamin C helps absorb iron and can help those struggling with iron deficiency, which is sometimes linked to hair loss.6 Vitamin E on the other hand is “known for its antioxidant properties that help reduce free radical damage and protect the body’s cells.” 2 It can also “potentially prevent hair loss, improve scalp circulation, balance oil production, add shine, and promote a healthy scalp” 2 These two vitamins can be taken as supplements, or through dietary additions.2 Vitamin E oil can also be applied in the hair, but it is recommended to apply it in a diluted form like as a secondary ingredient in a hair oil, since it is a strong oil.2
Biotin & Proteins
Biotin and proteins are also significant nutrients that can help promote healthy hair. Starting with biotin, the word comes from “the ancient Greek word “biotos,” which means ‘life’ or ‘sustenance.’ B vitamins, and specifically biotin, help keep your skin, hair, eyes, liver, and nervous system healthy.” 7 Although you can take biotin supplements, it can also be found in many foods such as egg yolk, liver, kidney, nuts, legumes, whole grains and cereals, cauliflower, bananas, and mushrooms” 7 Biotin can also be applied to the hair through certain hair products. The Kazani Intensive Hair & Scalp Oil is a great option because it features biotin as one of its ingredients. This product can be applied throughout the hair and in the scalp, allowing for it to seep into the hair and deliver the benefits.
Proteins on the other hand support hair growth because the hair follicles are mostly made of protein, so a lack of it can potentially lead to hair loss.6 Eggs are not only a good source of biotin, but also a great source of protein as well.6 Meats, specifically red meats, are another source of protein that also is high in iron, both of which can lead to stronger hair follicles.6
Zinc
Another nutrient to be aware of is zinc, as a zinc deficiency can contribute to hair loss. Zinc is a mineral that is involved in the synthesis of proteins, specifically keratin, which is a protein that protects the hair.4 Zinc also helps the hair growth and repair cycle.6 Zinc can be consumed in a supplement, or in foods such as nuts, seeds, and even oysters.6 However, consuming too much zinc can cause toxicity, which is why it is important to either speak with your doctor or consume the mineral naturally through foods.
Fatty Acids
Finally, the last nutrient to cover are fatty acids. According to the Journal of Cosmetic Science, “fatty acids make up 85% of the total hair lipid content and are found in the cuticle and cortical cell membrane complex. Although these lipids only make up 2-6% of the hair’s overall weight, they play a crucial role in keeping hair healthy, influencing shine, feel, manageability, and strength.” 5 The best way to incorporate fatty acids into your diet would be through fish such as salmon, herring, and mackerel, which are great sources of omega-3 fatty acids and other nutrients that can support healthy hair growth.5
It is important to note that everyone is different, and if you feel that you have a serious vitamin or nutrient deficiency, you should speak with your doctor. It is possible to identify a clear deficiency that is translating to weak hair, and this issue can be mended through prescription supplements at a higher dose than offered over the counter.
All in all, healthy hair starts at the roots. Nourishing your body with the right vitamins and nutrients will translate to internal and external health. It is clear how influential a meaningful diet can be not just to our health, but also to our hair. Just a few simple additions such as fruits or nuts to our regular diet can lead to long term improvements. It is just as important to nourish your hair from within as it is to nourish it with products.
Source:
1 Davis, Michael G et al. “Scalp application of antioxidants improves scalp condition and reduces hair shedding in a 24-week randomized, double-blind, placebo-controlled clinical trial.” International journal of cosmetic science vol. 43 Suppl 1 (2021): S14-S25. doi:10.1111/ics.12734
2 Ferreira, Mandy. “Vitamin E for Hair: Benefits, Uses, Safety, and More.” Healthline, Healthline Media, 23 May 2023, www.healthline.com/health/beauty-skin-care/vitamin-e-for-hair. Accessed 22 July 2024.
3 Fisher, Jennifer. “Vitamins, Minerals, and Hair Loss: Is There a Connection?” Harvard Health, 22 Apr. 2024, www.health.harvard.edu/diseases-and-conditions/vitamins-minerals-and-hair-loss-is-there-a-connection#:~:text=Vitamin%20D%20is%20essential%20for,Iron. Accessed 22 July 2024.
4 “Hair Loss: The Impact of Iron, Zinc, Vitamin D, C and B12 Deficiencies.” Ducray, 2024, www.ducray.com/en/hair-loss/causes-of-hair-loss/hair-loss-and-dietary-deficiencies. Accessed 23 July 2024
5 Marsh, Jennifer M et al. “Role of Internal Lipids in Hair Health.” Journal of cosmetic science vol. 69,5 (2018): 347-356.
6 Raman, Ryan. “Best Foods for Hair Growth: What to Eat, Drink & Avoid.” Healthline, Healthline Media, 5 Feb. 2024, www.healthline.com/nutrition/foods-for-hair-growth#nutritional-deficiency. Accessed 22 July 2024.
7 Stevens, Cara J. “Health Benefits of Biotin: What Does the Science Say?” Healthline, Healthline Media, 8 Mar. 2019, www.healthline.com/health/the-benefits-of-biotin. Accessed 22 July 2024.
