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Supporting your body's natural collagen production is an alternative to taking collagen externally. Collagen production gradually drops as we age, but other factors, such as certain lifestyle habits, can prompt production to drop more quickly. Most nutrients can be obtained through food alone, and long-term supplementation carries risks. Doebrich says most people in the U.S. get enough nutrients from diet alone. Michon says there’s some evidence that supplements can prompt hair, skin, and nail growth. “Our hair is made of a protein called keratin, so a diet insufficient in protein may make hair brittle,” Doebrich says.
How To Make Your Hair Grow Faster and Stronger
"High heat causes damage to the hair and the hair cuticle; however, realistically, it is not always practical to completely cut out heat styling," Ahram explains. "Since heat protectors do not block heat completely, try to keep hair styling tools at the lowest possible setting and try to avoid holding the heat in one spot for too long to minimize damage." These ingredients may improve and protect the scalp barrier, resulting in reduced hair thinning.
How does diet impact hair growth?
Biotin is required for cell proliferation and plays an important part in producing amino acids (protein) which are required for your hair to grow. But if you have access to good seafood, oysters are a strong choice for one of the best foods to promote hair growth. Many breakfast cereals are fortified with vitamin D, a nutrient that can help stimulate hair follicles, says Zive. As a bonus, some are also fortified with other key players, like iron, zinc, and vitamin A.
Omega Fatty Acids
Though research is evolving, particularly for nails and skin, nutrition can be a low-cost, low-risk way to attempt to improve hair, skin, and nail growth. An older 2010 review indicated that nearly any nutritional deficiency, such as calcium or iron, could affect nail growth. On the other hand, a 2020 review on nutrition and the skin indicated there isn’t enough research to conclude whether diet could prevent signs of aging. Once you have thoroughly dried your hair, Ahram recommends sleeping on a silk pillowcase.
Eat a Balanced Diet
“The Vegamour HYDR-8 Deep Moisture Repair Mask is a great option because it contains natural oils that can penetrate the hair shaft to protect bonds and deeply moisturize,” says Dr. Nathan. Another helpful ingredient is the vegan keratin alternative, which leaves hair both stronger and shinier. Hair growth is a natural process influenced by a complex interplay of hormones, genetics, and even age.
What nutrients promote hair growth?
Capsaicin, the fiery component found in chili peppers, was shown to promote hair growth in one study on mice published in Growth Hormone & IGF Research. Since our hair is made up of protein, it's imperative to load up on healthy sources like eggs, which are also a handy source of biotin. Enjoy them hard-boiled, or try them scrambled in avocado oil for an extra hit of nutrition. Studies have shown that compounds in soybeans may promote hair growth.
Types of Foods to Support Hair Growth
Caffeine may promote hair growth by stimulating the metabolism and proliferation of cells. “Eggs are a great source of protein and biotin, which are both important for healthy hair and growth,” Dr. Klein says. Biotin keeps enzymes buzzing to metabolize nutrients, like fats and carbs, that nourish hair follicles. A 3.5-ounce serving of smoked oysters will add about 7 milligrams (mg) of iron and a whopping 63 mg of zinc to your diet. “Berries are well-known to be high in powerful antioxidants that help protect our body cells from harmful substances while also positively impacting hair cells and hair follicles,” Tamburello says.
Eating a healthy, nutrient-dense diet that includes adequate protein is key. Using certain products and treatments may also help, while dialing back on heat treatments and chemical processing can help, too. The blood in your scalp goes to the follicle and supplies oxygen and nutrients to the hair root, which helps your hair grow. Leafy greens, like spinach, contain folate and iron, which are both important for maintaining a healthy blood supply to your hair. They also contain vitamin C, which assists with strengthening collagen production, says Taub-Dix.
The Best Foods for Hair Growth, Per Hair and Nutrition Experts
Hair Health: How Diet Impacts Hair Growth - Shape Magazine
Hair Health: How Diet Impacts Hair Growth.
Posted: Wed, 08 Nov 2023 08:00:00 GMT [source]
A deficiency of these minerals in your diet may suppress hair growth. These tiny, shelf-stable seeds can be added to cereal, smoothies, puddings and even as a heart-healthy boost in baked goods. Don’t overlook the importance of getting enough protein if you’re looking to bring on some hair growth.
Her work has appeared in the New York Post, Men's Journal, Rolling Stone, Oprah Daily, Insider.com, Architectural Digest, Southern Living, and more. She's probably seen Dave Matthews Band in your hometown, and she'll never turn down a bloody mary. If an infection or another underlying condition that requires medical attention isn't present, and your hair loss isn't bothering you, you may choose to avoid treatment altogether. Hair loss is fairly common and may result from hormones, medical conditions, extreme stress, treatments such as chemotherapy, and more. Hair loss can range from thinning to total loss of hair, can be temporary or permanent, and can affect all ages and genders. Topical products containing collagen, such as skin creams and serums, are available, but research backing their efficacy is lacking.
It’s just an added bonus that it is also calcium-rich, supporting healthy bones. A breakfast time favorite, yogurt can be easily added to smoothies, parfaits, savory dips and marinades, or even pancake recipes. Eggs are one of the most affordable sources of protein, and they also happen to be great for your hair. One egg contains 6 grams of protein, plus biotin, both known for their hair growth-boosting potential. "I love to add eggs to a panini sandwich and to make avocado deviled eggs," says Gorin. Protein is also critical for keeping your hair healthy, but many people don't get enough.
Avocados are a great source, and they're also rich in vitamins E and B(s). These fish have nutrients, such as omega-3 fatty acids, protein, selenium, vitamin D3, and B vitamins, which may help promote strong and healthy hair growth. Rather, eating a balanced, nutritious diet that provides the necessary macro and micronutrients can help hair growth. This includes protein sources like fatty fish and red meat and plant foods high in vitamins and other nutrients like spinach, seeds, and nuts. "A cup of lentils has 18 grams of protein plus 7 milligrams of iron," says Cassetty. This oily fish also does wonders for hair health because it’s rich in protein, selenium and vitamin D and B vitamins.
Eggs are a great source of protein and biotin, two essential nutrients for hair growth. A 2019 review suggested people with micronutrient deficiencies, such as biotin, vitamins A and C, and zinc, are more likely to have less healthy nails and skin. However, with the proper products and techniques, this concern can be addressed. Revamping your wash day routine with targeted shampoos, conditioners, and treatments can help restore strength and shine to your hair. Implementing hair care practices like gently drying with microfiber towels and applying heat protectants before using hot tools can also make a world of difference.
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