The condition of our hair is often a great sign of the underlying health of our entire body, and you really are what you eat. Often, our hair and nails are the first parts of us to show nutrient deficiencies and signs of illness. Although a number of products can be applied to the hair to improve its appearance, true hair health comes from the inside, out. Soft, shiny, and smooth hair is a sign of good health, and a loss of these characteristics can indicate underlying imbalances in the body. Let's explore everything you need to know about your hair, including which supplements support your hair health.
Understanding Hair Health
Hair Growth
In the same way that all of the cells in our bodies are replaced over time, our hair goes through similar life cycles. Although hair is not alive itself, it is a substance produced by living hair follicle cells in our skin. Hair grows at a rate of about ½ to ¾ of an inch each month. In order for our body to produce this growth, it requires the nutritional building blocks to do so. The major building blocks of hair are: protein, fat, water, and trace minerals. The final component of hair is the pigment molecules, which give each person’s hair its distinctive colour.
Hair Protein Content
The precise amino acid content of hair and the genetic code used to manufacture it both affect the shape, thickness, and texture of the completed hair strand. A protein called keratin makes up the vast majority of the structure of hair, between 65-95% by weight. When we don’t eat enough protein, it prevents the body from growing new hair as required. Even deficiencies in certain amino acids can cause problems, depending on your body’s particular requirements, determined by your genes.
Hair Water Content
Approximately 6% - 14% of the weight of hair is made up of water, which fluctuates depending on the surrounding humidity and whether or not the hair has been air dried or heat dried. Friction and static of hair is affected by its moisture content, which is why the manageability of our hair changes depending on environmental humidity. When hair is blow-dried with heat and moisture is removed, the hair will gradually collect moisture from the air throughout the day. That hairstyle you worked so hard to achieve will fall a bit and begin to frizz as your hair regains its moisture.
Hair Fat Content
Fat is a major structural component of hair, making up 1% to 9% of its weight. Hair naturally contains palmitoleic, palmitic, and oleic acids. In fact, unsaturated fatty acids make up 40% to 50% of hair lipids. Additionally, sebaceous glands produce sebum, a protective oil that coats the hair surface. Sebum helps smooth hair and reduce moisture-related changes. However, overwashing can strip away this protective layer, increasing frizz, flyaways, and static. Because oil repels water, sebum also helps protect hair from humidity. As a resuly, a small amount of natural oil can help keep hair smoother on humid days.
Mineral Content
Hair also contains trace minerals, although usually this makes up less than 1% of its composition. Some of these minerals are incorporated during the growth process, while some of them are deposited on the hair later by exposure to the environment. The hair of children in cities was found to contain much higher mineral content than that of children living in the country, farther from pollution.
Hair Mineral Analysis
It has been found by researchers that concentrations of metals such as cadmium, arsenic, mercury and lead in the hair tend to correlate with their concentrations of the same metals in the internal organs. Because of this fact, healthcare practitioners have become interested in performing hair mineral analysis to assess the body’s content of certain heavy metals. Testing for other minerals has proven to be less reliable than heavy metal testing in this manner.
Hormonal Effects
Hormonal changes greatly affect the composition and texture of hair during our lifetime. This becomes most apparent at times of transition, like puberty and menopause. The hair of premenopausal women was found to contain more sebum than that of postmenopausal women. As we age, our sebum production reduces, and the hair’s permeability to sebum is also affected. This affects hair softness, smoothness and shine. Thus, the hormonal changes of menopause can directly affect the texture and quality of the hair. Interestingly, poor hormonal balance in our younger years can have similar effects on hair quality.
What Are The Top Hair Concerns?
There are a number of conditions that can affect hair growth and quality. When hair is dry and fragile, it is important to nourish it with oil to promote increased strength. This can be particularly beneficial in those with insufficient sebum production from their skin (those with dry skin). Trimming hair regularly to remove split ends early in their development can help to prevent them from travelling up the hair and further reducing its strength.
Hair Health Support Tips & Supplements
Although much of the quality and texture of your hair is determined by genetics, there are a number of things that you can do to get the most out of what you were born with.
Diet
It is imperative to eat a diet that is rich in the nutrients that the body needs to properly produce hair. Because protein is the main component of hair, it is essential to get sufficient protein in the diet. As listed below, a diet with sufficient sources of healthy protein, fat, and minerals is essential to healthy hair production. Some excellent food sources of these are: fish, dark green vegetables, carrots, beans and legumes, nuts, and eggs.
Be sure to drink plenty of water to keep the body and the hair well hydrated. It is important to note that low-calorie and low-fat diets often restrict the nutrients required for healthy hair growth. Because of this, crash diets or restrictive dietary plans can often cause hair loss. For more information, please see our Hair Loss article.
Lifestyle Tips
How you care for your hair greatly affects its shine, strength, and overall health. Your body naturally coats each strand with protective sebum. However, frequent shampooing can strip away this protective oil. As a result, hair may become dull, dry, brittle, and frizzy. Chemical dyes, perms, and styling products can also damage this protective layer. Likewise, heat styling reduces hair's moisture, increasing breakage. Maintaining healthy oil and moisture levels helps keep hair smooth, shiny, and resilient. Choose gentle, natural shampoos with moisturizing ingredients and avoid overwashing. Whenever possible, air dry your hair instead of using heat tools. Finally, brush hair gently, especially when wet, and manage stress and hormones to support healthy hair growth.
Ways to Speed Up Hair Growth
If you are looking to grow your hair faster, there has been some research into the stimulatory ability of scalp massage to promote an increased rate of hair growth. This is likely because of increased blood flow to the hair follicles. As we always mention, exercising and getting adequate sleep also help the body to manage stress and to promote the “rest and repair” time to allow for body processes such as hair growth.
Supplements for Hair Health & Growth
Several supplements can support healthy hair growth. Vitamin and mineral deficiencies can contribute to hair loss. Simple blood tests can help identify nutrient deficiencies with your healthcare provider. Iron, zinc, and selenium support healthy hair when deficiencies are present. Vitamin C supports collagen production, which helps strengthen hair. Vitamin D also plays an important role in healthy hair growth. Sunlight provides vitamin D during summer, while winter supplementation may help. B vitamins help the body manage stress and support healthy hair. Biotin helps metabolize protein needed to produce new hair. Finally, vitamin E supports scalp circulation, while vitamin A promotes healthy hair follicle function.
