Biotin, a water-soluble B vitamin, is probably the best-known substance for helping hair and fingernails grow strong and healthy. However, it’s not the only thing needed. I’ve been plagued with thinning hair for years and have spent a ton of money on a slew of products. I can tell you what works and what does not.
Vitamins That Help Hair Growth
It is well documented that a deficiency in biotin results in alopecia or hair loss. If you are a woman and have ever taken prescription prenatal vitamins, or whole food prenatals, you probably noticed your hair grow thicker and your nails become stronger. The high amount of biotin is mostly responsible for this welcomed side effect. But there are other necessary ingredients to make your hair grow strong.
Vitamin A (Retinol). Vitamin A is also necessary for hair growth — usually 400 to 800 iu a day is sufficient. This is one of the few vitamins that you could potentially take too much of because it is fat-soluable. However, overdosing on vitamin A is not that easy to do.
Biotin (also known as Vitamin B7 or Vitamin H). The most common amount of Biotin for hair growth is between 1 and 5 mg a day (1000 to 5000 mcg). Even though this is much higher than the USRDA, biotin is water soluble and therefore almost impossible to take too much. I usually recommend starting with 2.5mg and increasing if needed.
Folic Acid (Vitamin B9). Folic Acid promotes healthy cell growth, which can translate to healthy follicles (hair cells). 1 mg (1000 mcg) a day is enough for most people.
Zinc and Copper. The minerals zinc and copper are also necessary for healthy hair.
Essential Fatty Acids. Essential fatty acids, like Omega-3 oils are requisite for strong hair. 250 mg a day is enough for strong hair. Omega-3 or fish oil soft gels are very popular for multiple reasons and easy to find.
Protein. Protein is also needed. Since the basic component of hair and nails is a protein called keratin, it stands to reason you need to intake proteins in order to make proteins.
Foods That Promote Hair Growth
After reading that last section, finding different foods that help hair grow is as easy as knowing what foods contain the above nutrients.
So, if you don’t have easy access to multivitamins tablets, don’t worry. There are plenty of vitamins and minerals in meat, fruits and vegetables.
Vitamin A. Carrots, cantaloupe, lettuce, spinach, squash, and sweet potatoes are really good sources of vitamin A.
Biotin. Eggs, soybeans, nuts (peanuts, almonds, walnuts), chard, and wheat all contain a lot of biotin.
Folic Acid. Asparagus, beans, whole wheat, grapefruit, and pineapple have a good amount of folic acid.
Copper and Zinc. Nuts and seeds are a good place to find copper, and there is a lot of zinc in seafood.
Essential Fatty Acids. Fish is the quintessential source of omega 3 oils, which takes care of the fatty acids requirement. However, omega-6 is important too, which is found in seeds, nuts, soybeans, and flax seed oil.
Protein. Plant sources (tofu, beans) as well as animal sources (we like to call meat) are sufficient when it comes to getting enough protein for your hair.
Herbal Supplements That Help Hair Growth
Saw palmetto, Pygeum, and Stinging Nettle all work to prevent baldness in men by inhibiting the body from converting testosterone to dihydrotestosterone, which is the main culprit in male pattern baldness. DHT is also the cause of benign prostatic hyperplasia (BPH), so this herb works for that too.
Seaweed, Algae Extract, and Channelled Wrack (which is derived from seaweed) may help because they are rich in vitamins, minerals, amino acids, and isoflavones, which are essential for hair growth.
Ginkgo and Ginseng have been good for what ails Asians for centuries. They are both very popular and work by increasing the amount of blood flow to the brain. For that reason, some anecdotally claim it helps for memory and for hair loss. It is used in many shampoos and hair tonics.
Dong Quai is a traditional Chinese herb that contains phytoestrogens, which, like saw palmetto, reduces the formation of DHT.
Aloe vera has been used for years in the treatment of burns and there is some evidence that shows that it may be useful in treating skin wounds and burns. As for hair, some claim it can stimulate hair regrowth and is therefore a popular ingredient in herbal shampoos.
Western Medicine’s Approach to Hair Regrowth
Minoxidil was originally designed as a blood pressure medication because it is a vasodilator. Expanding blood vessels decreases blood pressure and increases blood flow. When people started growing more hair, it was quickly patented in a solution and applied to the scalp. It is effective in many cases, but will not regrow hair in male patterned baldness if the hair follicle is dead.
Finasteride, just like the herb saw palmetto, prevents the body from converting testosterone to dihydrotestosterone. One milligram a day is all it takes to prevent hair loss, but it will not do a lot if you are already bald … sorry.
Laser Hair Therapy (LHT). More people readily associate hair removal when thinking of lasers than they do with hair growth. However, low level lasers have been studied on hair loss for over 30 years. The laser works by increasing cell metabolism. I have used this treatment for over a year know and have been quite surprised and very pleased with the efficacy.
Products I Recommend
Vitamins do help hair grow long, grow faster, and if you are deficient, regrow. A good multivitamin is all many people need to maintain strong healthy hair. If you are like me though, you may want something more effective. There are two hair vitamin supplement combinations for women that I recommend (and I’ve tried a plethora of them). I noticed a big difference when I took both Nourishair and Healthy Hair Skin and Nails by Procaps. They are inexpensive and available online.
main photo, courtesy of Tom Dodson
food photo credit: convivial.org