Like other B vitamins, biotin is truly the essential nutrient needed for healthy hair. It helps our body break down fats, proteins and carbs. It has a co-factor in much of the enzyme driven metabolic reactions. Biotin plays a key role in the infrastructure of keratin, which is a protein that makes up our hair, skin and nails. The most important thing to know is that beautiful hair isn’t produced on the outside in but rather on the inside out! “It’s inside the hair follicle where cells are alive and active and hair is formed here. So, by adding biotin to hair care products isn’t going to benefit those cells. Each strand of hair actually has three layers, which are the medulla (the core), the cortex and the cuticle”, says Dr. Edward Group, DC, NP, DCBCN, DABFM. Overall hair shedding and thinning most likely is tied to biotin deficiency, hormonal imbalances as well as overall diet. Bad diet equals an unhealthy gut or a leaky gut and this causes major inflammation throughout the entire body including your head and scalp area. The average person should only loose about 50-100 hairs a day and not everyone replaces their lost hairs. Although biotin deficiency is rare, evidence seems to suggest that when inadequate biotin is to blame for most hair loss. Biotin supplementation may help stop the problem and strengthen the infrastructure of keratin. I think everyone can benefit from a hair supplement especially as we get older. I like Nutrafol and Hair Essentials, as both work nicely to strengthen follicle, start new hair growth and stop excessive hair loss. It’s also important to know that biotin alone doesn’t operate by itself as the do all cure. Biotin, is actually one of many nutrients that work together to maintain healthy hair, skin, nails and good health in general.
Recommended vitamins and essential minerals for hair growth are B6, B12, vitamin A, C, D, E calcium, selenium, magnesium, biotin (B7), niacin (B3), folic acid, iron, zinc and iodine. Together this concoction of nutrients will help support a thicker head of hair.
I also believe eating a healthy diet can help your hair stay strong and shiny.
Essential fatty acids, such as omega-3s, play a key role in the health of your skin, hair, and nails. You should try to eat some of these foods daily, which are rich in omega-3’s, every day along with a bunch of greens, seeds & lentils:
- Salmon, sardines, mackerel, and other fatty fish
- Ahiflower Oil and Flaxseed oil
- Walnuts and almonds
- Pumpkin seed and sunflower seeds
- Spinach and all greens and fruits such as citrus fruits and avocados
- Lentils & beans
Foods with B6 include bananas, sweet potatoes, yams and pumpkins, and spinach. Major sources of B12 include lean meat, poultry, fish and bone broths. (If eating poultry and meat, make sure it’s organic and grass fed.) (If eating fish make sure it’s always wild, sustainable and in the right areas of Alaska, Arctic region or wild river trout.)
Eating the right foods is incredibly beneficial for your hair health but hair loss has many causes unfortunately. It’s a tricky thing to tackle. Sometimes, genetic factors like male or female pattern baldness can play a role. Thyroid disease/hormonal imbalances, anemia, autoimmune diseases (which I believe starts in your GUT, and all these issues may also cause changes or loss of hair. For more on this topic go to Global Healing Center.