Healthy hair is not only important for how you look and feel, it's a reflection of your overall health. In order to stay healthy and maintain optimal hair growth, the body needs a consistent supply of nutrients. Nutrients can be obtained through vitamins and minerals in the foods we eat, and through herbs that can supplement your diet. Knowing which vitamins and which herbs can support your health is a key to keeping your body thriving and assisting in the growth of strong, beautiful hair. Before you make any diet changes or take herbal supplements, it is important to talk to your doctor and find a healthy hair plan that is right for you.
Hair Growth Cycle
Your hair has three phases of growth. Anagen is the growth phase, catagen is the transitional phase, and telogen is the resting, or shedding, phase. Each phase is specific to each individual hair follicle, rather than your whole head of hair. Therefore, at any given time your hair will be in various stages of growth through rest. Nutrients supply the blood with the fuel it needs to support and balance this delicate process. Nutritional deficiencies can disrupt the hair growth cycle and may cause follicles in the growth phase to transition into the resting phase too soon.
Vitamins
Several vitamins have been found to support healthy hair growth. Lisa Drayer, author of the book "The Beauty Diet," writes that vitamin C has been shown to maintain capillaries that carry blood to the hair follicles and to improve scalp circulation. Vitamin C is found in citrus fruit and natural juices, broccoli, parsley and green peppers. Dr. Andrew Weil, whose website gives advice on healthy living, says that B vitamins, particularly biotin, are important for the health and growth of hair. Foods rich in B vitamins include wheat germ, beans, peas, cauliflower, soybeans, nuts and eggs. Weil also recommends including omega-3 fatty acids for healthy hair growth. Try incorporating salmon and walnuts into your diet, or sprinkle freshly ground flaxseeds onto your cereal or salad for a healthy dose of omega-3s.
Herbs
Brigitte Mars, in her book "Herbs for Healthy Skin, Hair & Nails," and Paul Pitchford, in his "Healing With Whole Foods," associate the following herbs with hair growth. Always discuss the use of herbs as dietary supplements with your doctor so that you can create a plan that is right for you.
The books say aloe is an effective hair conditioner that soothes the scalp and stimulates and regenerates hair cells. Arnica provides nutrition to hair shafts and promotes hair growth. Burdock root promotes hair growth and reduces the rate of hair falling out. Chamomile promotes healthy hair growth. Green tea may decrease hair loss. Horsetail, a rich source of silica, makes hair strong and manageable, enhances scalp circulation and stimulates hair growth.
Marigold enhances dull, fine or dry hair. Nettles are a rich source of vitamins A and C and effective against hair loss. Rosemary nourishes the scalp and slows down premature graying and hair loss. Sage improves weak hair, lessens hair loss and restores hair color, the authors report.
Supplements
The best way to consume vitamins for healthy hair growth is from a daily intake of fresh fruits, vegetables and natural foods. Herbs can be found alongside the vegetables at your local market as dried seasonings, or you may want to grow your own herb garden. You can also find herbs prepared as teas and tinctures. Fresh is always the best choice for optimal nutrition. However, if you have difficulty eating enough of the right foods, you may wish to consider vitamins or herbs in supplement form. It is important to talk with your doctor before you begin to take any supplements; he can help you take into account any health conditions and prescription medications that would discourage use of specific supplements.
What to Avoid
The final component of a healthy hair diet is the elimination of unhealthy foods. Even if you are eating a diet rich in vitamins and herbs associated with healthy hair growth, unnecessary chemicals, sugars and fats may still deplete your body and hinder your hair's growth cycle. Further, try to avoid pesticide-laden fruits and vegetables and opt for organic foods whenever possible. Eating a diet of natural, organic, nutrient-rich foods should provide noticeable improvement to your overall health, and perhaps the first thing you will notice is the added boost of volume to your hair.
References
- "Healing With Whole Foods"; Paul Pitchford; 2002
- "Herbs for Healthy Skin, Hair & Nails"; Brigitte Mars; 1998
- Dr. Andrew Weil: Six Tips for Healthy Hair and Skin
- "The Beauty Diet"; Lisa Drayer; 2008
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