Healthy Hair with Foods and Supplements – Women’s Hair Loss
Perhaps there’s good reason women care so much about their hair. Quite simply, good looking hair is a reflection of good internal health. A full head of healthy hair indicates that the endocrine organs (especially thyroid) and digestive tract (especially small intestine) are healthy too. Hair is formed as a direct result of good nutrient absorption. The list of nutrients needed for healthy hair is long, but the essential ingredients include:
- B Vitamins (especially folate and B12)
- Minerals (including zinc, copper, calcium and magnesium)
- Essential fatty acids (especially DHA and EPA)
- Iron and Protein (with the correct balance of all 8 essential amino acids).
Although nutrients are important, hair loss is not always the result of nutritional deficiencies. There are quite a few health conditions that can cause hair loss, even when there are sufficient nutrients available. Some of these medical conditions include:
- Hyperthyroidism (excess thyroid hormone)
- Hypothyroidism (low thyroid hormone)
- Hashimoto’s Thyroiditis (autoimmune thyroid condition)
- Hormonal Imbalances including: high or low estrogen, low progesterone, low hormone levels due to menopause, high testosterone, and PCOS.
- Stressors such as sudden weight loss, post-pregnancy, surgery, moving, etc.
- Food intolerances or allergies.
- Medications: anti-depressants, beta-blockers, or NSAID pain relievers.
- Scalp conditions including: alopecia areata, scalp dermatitis, eczema, psoriasis, ringworm, lichen planus and others.
- Chemical treatments, chemotherapy
- External irritants including shampoos, conditioners and other common hair products.
The list of possible reasons for hair loss is quite long and most people do not know which of these conditions apply to them. Working with a holistic health care practitioner is the most effective approach to identify and reverse the root cause of hair loss. Finding the root cause of hair loss will involve taking a look at various aspects of your life including diet, stress levels, exercise, lab results, and health history. After a proper assessment has been completed, the necessary changes can be made to efficiently and quickly restore a healthy head of hair.
In the meanwhile, it is always helpful to maximize the nutrients your body has available to grow new healthy hair. Below is a list of healthy food choices that will help to do just that:
1.) Vitamin C: Collagen is the substance that wraps around hair strands. As we age collagen gradually degenerates, causing hair to break and thin. Surprisingly, vitamin C is the best way to boost collagen, there is not need for pricey medical procedures. High vitamin C foods include: citrus fruits, strawberries and red peppers. Taking a supplement with 250-1000 mg daily can help increase collagen production and even reduce skin wrinkles.
2.) Biotin: Biotin, is possibly the most important B vitamin for healthy hair. As a water soluble vitamin of the B complex, biotin encourages hair growth and a healthy scalp. Food sources of biotin include nuts, brown rice and oats.
3.) Essential Fatty Acids: EFA’s are those fats that are essential to the proper functioning of your body. The human body is not able to create these fatty acids on its own, so it is important to eat foods containing them. Get Essential fatty acids from cold-water fish, chia seeds, grass-fed beef, walnuts, flaxseeds and avocado.
4.) MSM: MSM (or Methylsulfonylmethane) has been shown to aid in the production of keratin, which is the main protein found in hair. In addition, MSM can even strengthen hair follicles. In a recent study, 100% of test subjects who added a supplement with MSM showed less hair loss and increased hair growth in less than two months. Foods with MSM include: Leafy vegetables, such as Swiss chard, cabbage and watercress, asparagus and beets.
5.) Iron: Essential for hair growth, iron is found in: grass-fed beef, green vegetables, blackstrap molasses, cashews, figs, and berries. Taking vitamin C at the same time will help your body absorb more iron from food sources.
6.) Minerals Silica and Zinc: Most people know about the mineral zinc, but the lesser-know silica is also critical for hair health. Foods containing silica include: cucumber, green leafy vegetables, beans, celery, asparagus, mango, and horsetail herb. Some foods high in zinc: grass-fed beef, fresh oysters, eggs, pumpkin seeds, sunflower seeds, brazil nuts, pecans.