Feed Your Hair! Nutrition for Hair Growth

Nutrition for Hair by Randy Ice, PT

Hair needs to be fed. As was pointed out in the last issue of Healthy Times in our article on nutrition for hair and laser hair therapy, hair grows fast due to the high metabolic rate of the hair follicle, which means the nutrient requirements are very high. Hair contains proteins, collagen and minerals. Hence a diet that is low in protein, minerals and collagen precursors is considered bad nutrition for hair and can contribute to hair loss and dull, lackluster hair. Even caloric deficiency as seen in those with anorexia, or cachexia (body wasting) from diseases such as cancer will create hair that is brittle.  By the way, an excellent and inexpensive source of collagen precursors is Knox Gelatin.

Adequate protein is critical nutrition for hair growth, which includes the amino acids arginine, cysteine, cystine, and methionine found in meats, nuts, fish, eggs and dairy products. Vegetable sources of amino acids may not contain enough essential amino acids such as methionine to properly feed your hair. Of these amino acids, methionine and cysteine are the two most important as they contain sulfur, which is a key mineral in hair, nails, skin and tendons.

Supplementation with methylsulfonyl methane (MSM) is another option to obtain additional sulfur. Whenever taking MSM or any other forms of sulfur such as cysteine and methione, it is best to also take the mineral molybdenum along with it, which helps the body metabolize sulfur. Cysteine is a non-essential amino acid, meaning your body can manufacture it, and is present in milk, whey protein, some cheeses, chicken, turkey, eggs, oats and wheat.

Those who do not consume fish or other sources of “good fats” (Omega 3 fatty acids and linolenic acid) report dry hair, change in scalp color, scalp redness and flakes. Consuming fish oil, black currant or evening primrose oil is great nutrition for hair and usually improves hair and skin within a couple of months. One to two tablespoons of flaxseed oil taken daily, or freshly ground flaxseeds are another source of omega 3 and omega 6 fatty acids. One should always take 400 – 800 iu’s of mixed tocopherols (all four forms of Vitamin E) daily whenever taking essential fatty acids to prevent rancidity (oxidization of fats). A vitamin B complex that includes Biotin and especially B6 (niacin) is another essential aspect to creating healthy, shiny hair. Ask any owner of show dogs or champion horses to verify that this regime works in their animals.

Iron deficiency can be another cause of hair loss. A three-year study of women conducted in the late 1990′s identified iron deficiency as the cause of hair loss in 72% of premenopausal women. Low ferritin levels on laboratory testing, which represent stored iron, can be enough to contribute to hair loss long before the deficiency affects red blood cell production. Increasing iron intake can be as simple as eating more grass fed red meat, dried fruits, legumes and dark green leafy vegetables. You might need to take an iron supplement, but that should be discussed with your health care professional. Taking in too much iron can be toxic to the body. Excessive menstrual bleeding due to low progesterone levels may also contribute to iron loss in women and thinning hair, which can be prevented with bio-identical progesterone during the second two weeks of the monthly cycle.

Nutrition for Hair – Pharmaceuticals Waste Nutrients

Another unrecognized source of nutritional deficiencies that occurs are medications. Most pharmaceuticals waste nutrients by causing excess excretion or faster depletion. Statin drugs that lower cholesterol and have many other harmful effects are documented to lower the body’s CoQ10 levels. This contributes to muscle soreness and ultimately a weaker heart (aka “congestive heart failure”). Likewise, blood thinners and diuretics, drugs that treat arthritis, depression, gout, heart problems, and high blood pressure are all known to cause hair loss, probably through specific nutrient deficiencies these drugs cause. Almost any drug may cause hair loss, so it is best to discuss this possibility with your pharmacist if you take prescription drugs and have hair loss.

Nutrient deficiencies are endemic in our society of fast food and pharmaceutical consumers, and are certainly present even in those who eat well, due to nutrient depletion of our soils. Hence, in our opinion, everyone should take a high potency multiple vitamin/mineral supplement daily to cover all the nutrient bases discussed above.

 For a free nutrition for hair loss consultation, call Tiffany Hair Studio & Skin Care at (951) 894-4545. More information is available at www.Tiffany-Hair-Studio.com.