Habits to Help Hair Growth and Thickness

Hair health is a common concern for many individuals, affecting both men and women. It can have an impact overall wellbeing. 

In this article we will delve into the role of nutrient dietary deficiencies affecting hair growth and thickness and highlight the benefits of hair supplements, specifically biotin, zinc, silicon, collagen, and vitamin C. 

What's the Cause?

Hair health challenges in both women and men can be influenced by various factors. Let's explore the common challenges around hair health for each gender:

Hair Health in Women

Women may experience various challenges in hair growth, hair health, scalp health, hair follicle health, as well as hair strength and thickness, when dietary intake is inadequate for specific nutrients such as vitamin C, zinc and biotin.

Hair Challenges in Men

Men may experience various challenges in hair growth, hair health, scalp health, hair follicle health, as well as hair strength and thickness, when dietary intake is inadequate for specific nutrients such as vitamin C, zinc and biotin. Hair loss is also part of the natural part of the ageing process for many men. As men age, the rate of hair growth slows down, and hair follicles may become less active, leading to thinning and eventual hair loss.

Tips For Hair Health

Maintaining hair health requires a combination of healthy habits and proactive measures. Here are some of the best tips to help prevent hair loss:

Maintain a Nutritious Diet: Proper nutrition is essential for healthy hair growth. Include a variety of nutrient-rich foods in your diet, such as fruits, vegetables, lean proteins, whole grains, and healthy fats. Pay particular attention to foods that contain vitamins A, C, E, and B-complex vitamins, as well as minerals like iron, zinc, and biotin.

Avoid Excessive Heat Styling: Excessive heat from hairdryers, straighteners, and curling irons can damage the hair shaft and lead to breakage. Whenever possible, allow your hair to air dry naturally or use heat styling tools on the lowest heat setting.

Be Gentle with Your Hair: Treat your hair with care to avoid unnecessary damage. Avoid vigorous brushing, especially when the hair is wet, as wet hair is more prone to breakage. Use a wide-toothed comb or a brush with soft bristles to gently detangle your hair.

Use Gentle Hair Care Products: Harsh chemicals present in certain shampoos, conditioners, and styling products can strip the hair of its natural oils, leading to dryness and breakage. Opt for gentle, sulphate-free hair care products that are specifically formulated for your hair type.

Protect Your Hair from Environmental Damage: Environmental factors like pollution, UV rays, and harsh weather conditions can weaken the hair and cause breakage. When spending time outdoors, wear a hat or use a scarf to shield your hair from these damaging elements.

Manage Stress Levels: Chronic stress can contribute to hair loss. Find healthy ways to manage stress, such as practicing relaxation techniques, exercising regularly, getting enough sleep, and seeking support from loved ones or a therapist if needed.

Avoid Tight Hairstyles: Tight ponytails, buns, braids, and other hairstyles that pull on the hair can cause traction alopecia, a type of hair loss resulting from prolonged tension on the hair follicles. Opt for looser hairstyles and alternate between different styles to minimise stress on the hair.

Limit Chemical Treatments: Chemical treatments like perming, relaxing, and colouring can weaken the hair shaft and lead to breakage. If possible, reduce the frequency of these treatments or opt for more natural and gentle alternatives.

Protect Your Scalp: A healthy scalp is crucial for healthy hair growth. Keep your scalp clean and free from excess oil and buildup by washing it regularly. Massaging your scalp can also help stimulate blood flow to the hair follicles.

Consult a Healthcare Professional: If you notice excessive hair loss or changes in your hair, it's important to consult a healthcare professional or a dermatologist. They can help identify the underlying cause of your hair loss and provide appropriate treatment options.

Hair Vitamins and Supplements

Biotin (Vitamin B7): Biotin, also known as vitamin B7, is a water-soluble vitamin that is essential for maintaining healthy hair, skin, and nails. 

Biotin plays a crucial role in the breakdown of dietary proteins into amino acids, which are the building blocks of keratin, the protein that makes up the structure of hair. 

By assisting the production of keratin, biotin helps strengthen the hair shaft, reduce breakage, and support healthy hair growth when dietary intake is inadequate. Supplementation with biotin can be beneficial for individuals with biotin dietary deficiencies or those experiencing hair health challenges.

Silicon: Silicon is a trace mineral that is naturally present in the body and is important for maintaining healthy hair, skin and nails 

Silicon plays a vital role in the formation of collagen, a protein that provides structure to the hair, skin, and nails. It’s important to consume enough silicon for hair thickness. 

Supplementing with silicon can help support hair health by providing the body with this important nutrient.

Collagen: Collagen is a protein that makes up a significant portion of our hair structure. It provides strength, elasticity, and resilience to the hair shaft. However, as we age, collagen production decreases. 

Supplementing with collagen can help replenish the body's collagen levels, supporting the health and vitality of the hair. 

Vitamin C: Vitamin C, also known as ascorbic acid, is a powerful antioxidant that plays a crucial role in collagen synthesis. Collagen, as mentioned earlier, is important for hair health and thickness, as well as nail and skin health.

It’s important to consume adequate vitamin C, zinc and biotin for hair growth and thickness. Vitamin C supports the production of collagen, ensuring the hair follicles receive the necessary nutrients for healthy growth. 

Additionally, vitamin C aids in the absorption of iron, which is essential for general wellbeing. Adequate vitamin C levels are essential for maintaining hair, skin and nail health, and supplementation can be beneficial for individuals with dietary deficiencies or those looking to support their general health and wellbeing.

The Takeaway

By including these key nutrients in hair supplements, such as biotin, silicon, collagen, zinc and vitamin C, individuals can provide their bodies with the necessary building blocks for strong, healthy, and vibrant hair. 

These nutrients work synergistically to support hair growth, thickness, and overall hair health, when dietary intake is inadequate. However, it's a good idea to consult with a health professional or a registered dietitian before starting any supplementation regimen to ensure it aligns with your specific needs and health goals.