Nutrition for Healthy Hair
A voluminous mane is more than just a fashion statement; it’s a reflection of our inner vitality and well-being. When your body isn’t well nourished, your hair isn’t either. Think of your hair like a plant. In order for it to thrive, it needs an abundance of nutrients. That means a diet plentiful with fruits, vegetables, legumes and whole grains. The more bad foods you can crowd out with the good, the happier your hair will be.
That’s why the best diet for your hair is a whole foods, plant-based diet as it maximizes your intake of antioxidants and other nutrients while at the same time not just minimizing, but eliminating your intake of inflammatory foods like dairy, meat and eggs, which contain health-degrading components such as trans fat, nitrites and bacterial endotoxins. NutritionFacts.org provides an in-depth look at how these foods have been linked to all sorts of diseases from diabetes to cancer to heart disease. Getting diagnosed with any one of these can be devastating. And from there it’s just a downward spiral as not only can the detrimental effects of a disease cause hair loss, but so can the medication used to treat them.
Of course, even with a whole foods, plant-based diet, vitamin deficiencies can still happen due to reasons such as underlying health issues or not eating enough of a certain type of food. And of course, the environment can also be to blame. For example, due to a lack of sun exposure in the winter and a lack of naturally occurring B12 in the soil, most people will at the very least need to supplement with vitamin D and B12.
While everyone’s supplementations needs are different, the following are some of the key vitamins you’ll want to consider if you’re experiencing hair loss. Be sure to consult with a professional healthcare provider and follow their advice prior to beginning any supplemental regimen. This article is not meant to diagnose, prescribe or replace professional medical care.
Healthy Hair Supplements
Vitamin D
Vitamin D, often referred to as the “sunshine vitamin,” plays a crucial role in maintaining optimal hair health. Beyond its well-known role in promoting bone strength and supporting the immune system, this essential vitamin also influences hair growth and maintenance.
Vitamin D receptors are present in hair follicles, suggesting its direct involvement in hair follicle function. Adequate levels of vitamin D have been associated with improved hair density and reduced hair loss. Moreover, vitamin D’s anti-inflammatory properties can help create a healthy environment for hair follicles to thrive.
Vitamin D is also essential for maintaining your natural hair colour. While the exact mechanisms are not entirely understood, research suggests that vitamin D deficiency may cause premature greying of hair. The natural color of hair is determined by melanin, a pigment produced by specialized cells called melanocytes. As we age, these melanocytes gradually reduce their activity, leading to a reduction in melanin production and, consequently, greying hair. However, studies have indicated that vitamin D deficiency might accelerate this process.
While the body can produce vitamin D through exposure to sunlight, factors such as limited sun exposure, geographical location, and skin tone can lead to deficiency. Consequently, supplementing with vitamin D, as recommended by a healthcare professional, may prove beneficial for individuals with hair loss and those looking to delay premature greying and maintain their natural hair color for longer. As with any health concern, seeking medical advice and maintaining a balanced approach to supplementation are key to achieving the best possible outcomes.
Top Vegan Vitamin D Supplements
B12
B12 is another vitamin most people should supplement with. Most commonly associated with vegans and vegetarians, B12 is in fact a vitamin that even meat-eaters should supplement with.
While it can be found in vegan friendly foods such as nutritional yeast and fortified foods like plant-based milks, cereal and meat substitutes, B12 is a vitamin you certainly don’t want to risk deficiency in, not just because low levels can cause hair loss and thinning, but because of the more serious neurological consequences it can cause. That’s why it’s recommended to supplement regularly with B12 even if it seems you’re getting enough from your diet.
Top Vegan B12 Supplements
Biotin
When you think hair loss supplements, biotin (vitamin B7) is probably the first one that comes to mind. Biotin is a key component of the B-complex vitamins and plays a vital role in hair health. It promotes the production of keratin, a protein that forms the structure of your hair strands, making them stronger and less prone to breakage. Biotin also improves hair elasticity, helping to prevent hair loss and thinning. So if you aren’t getting enough in your diet, that can certainly be a factor in your hair loss.
That being said, it’s actually not a vitamin most people are deficient in, considering how easy it is to get enough in your diet. Biotin is plentiful in foods such as avocados, almonds, peanuts, walnuts, sweet potatoes and sunflower seeds. Biotin deficiency is quite rare, but nevertheless, it’s definitely a factor worth considering.
Top Vegan Biotin Supplements
Iron
Iron deficiency can contribute significantly to excessive shedding and lackluster hair. Iron plays a crucial role in the production of hemoglobin, the component in red blood cells responsible for transporting oxygen throughout the body, including the hair follicles.
When the body lacks sufficient iron, the hair follicles may receive inadequate oxygen and nutrients, leading to weakened hair shafts, increased hair fall, and slower regrowth. In some cases, individuals with chronic iron deficiency may experience a condition called telogen effluvium, where hair follicles prematurely enter the resting phase and shed more rapidly than usual.
While iron deficiency can lead to hair loss and thinning, it’s important to recognize that an excess of iron in the body can also have adverse effects on hair health by disrupting the normal hair growth cycle. High levels have been associated with an increased production of free radicals, which can damage hair follicles and lead to hair thinning and loss. Additionally, iron overload may trigger inflammation in the scalp, further contributing to hair problems.
That’s why iron, as with all supplements, should only be undertaken under the guidance of a healthcare professional and when there is a diagnosed iron deficiency. For individuals without iron deficiency, excessive iron supplementation can be harmful and should be avoided.
Top Vegan Iron Supplements
Protein
I know, I know, the old, “do you get enough protein?” But protein is essential for healthy hair as it’s a primary component of hair follicles.
While true protein deficiency is rare, if you’re not eating an optimal amount for your body, it can still affect your health. So if you’re experiencing hair loss, increasing the amount of protein in your diet can help. But only do so if you truly aren’t consuming enough protein in your diet. While eating more protein can seem harmless enough and even beneficial, eating too much protein can also cause hair loss and be just as detrimental to your hair’s health as not eating enough protein. As the old adage says, too much of a good thing can be a bad thing.
Delicious sources of protein include tofu, tempeh, seitan, beans, legumes, edamame, quinoa and vegan meat alternatives like Gardein and Beyond Meat.
Top Vegan Protein Supplements
Vitamin C
Vitamin c is essential in collagen production, which can promote strong, healthy hair. While a deficiency is rare in the modern world, it can still occur if you’re not getting enough vitamin c rich foods and vegetables in your diet for whatever reason, such as limited access to fresh foods, persistent vomiting or overdependence on other foods.
Key sources of vitamin c include oranges, kiwis, strawberries, papayas, spinach and kale. While it’s always best to eat as fresh and unprocessed as possible, even just a single glass of store-bought orange juice is enough to meet your daily vitamin c needs.
But if you need to supplement, consider one of the options below.
Top Vegan Vitamin C Supplements
Zinc
Zinc is most known for helping the immune system. But as the immune system works in tandem with your hair follicles by way of the lymphatic system, it’s also essential for strong, healthy hair. Moreover, like biotin, zinc is required for the production of keratin. So don’t overlook the importance of this mighty mineral.
Zinc is plentiful in vegan foods such as whole grains, legumes, nuts, seeds and nutritional yeast. As long as you eat these foods regularly your levels should be fine. And as with all vitamins and minerals, only supplement as needed. Because too much zinc can be just as detrimental as too little. It’s all a balancing act.
