Top tips for healthy hair growth
Hair loss is a common problem that affects many people at some time in their lives. Up to 60% of men will experience hair thinning by the age of 60 and 49% of women will have hair loss at some stage in their lifetime. It can be a worrying and sensitive issue, impacting confidence and self-esteem. Let’s discuss the common causes of hair loss and the most supportive nutrients and herbs to maintain strong, healthy hair growth.
What are the most common reasons for hair loss?
Hair loss is happening all the time. People can typically lose up to 100 hairs a day. This regular hair loss usually isn't noticeable because new hair is growing at the same time. Hair loss is typically related to one or more of the following factors:
1. Family history/genetics
The most common cause of hair loss is a hereditary condition that happens with aging called androgenic alopecia (AGA) otherwise known as male-pattern baldness (MPB) and female-pattern baldness (FPB). The genetics of heredity hair loss is not completely understood however it is believed that there are multiple genes at play inherited from both your mother and father.
Androgenetic alopecia (AGA) occurs due to the interplay of sex hormones and the conversion of testosterone into dihydrotestosterone (DHT) an androgenic hormone produced in the sex organs of males and females. Normally up to ten percent of testosterone in the body irreversibly gets converted into DHT by the action of the enzyme 5-alpha-reductase. Excess of DHT causes miniaturization of hair reducing the anagen (growth) phase and increasing the telogen (resting) phase leading to thinning hair.
2. Hormonal changes
- Pregnancy and childbirth: during pregnancy oestrogen levels are higher and therefore the rate of normal hair loss is reduced. When the baby is born, the levels of oestrogen drop, and this hormonal change triggers hair shedding at a faster rate.
- Menopause: a hormonal shift resulting in lower production of the female sex hormones oestrogen and progesterone which are important for maintaining the health of the hair follicle.
- Thyroid dysfunction: An imbalance (over and underactive) of thyroid hormones disrupts the hair growth cycle resulting in thinning hair.
3. Auto-immune conditions include alopecia areata and lupus erythematosus where the immune system attacks the hair follicles and causes patchy hair loss.
4. Medications: A side effect of some medications may be hair loss. Read the patient information advice for your medication and discuss with your doctor if you have any questions or concerns.
5. Extreme dieting or stress can trigger hair loss. Your body tries to conserve energy, and hair is not perceived by the body to be necessary for our survival. This type of hair loss is called telogen effluvium.
6. Hair treatments and traction alopecia: This can be due to excessive heat styling and hot oil treatments or pulling the hair tight in pigtails or cornrows.
7. Nutrient deficiencies and poor blood circulation impact the health of the hair follicle and its ability to sustain hair growth.
As you can see, there are many possible causes of hair loss, some of which are out of our control. So, what are some of the things we can do to slow down hair loss and optimise new hair growth and strength?
Key nutrients for hair health
- Protein: Hair follicles and keratin are made from protein. So, it’s no surprise the most important macro-nutrient for supporting healthy hair is protein. The daily recommended adult protein intake is 0.8g/kg of body weight, however, this varies based on the individual. To support hair growth, ensure you are consuming adequate dietary protein from both plant and animal sources on daily basis.
- Iron: There is strong clinical evidence to suggest that iron status is linked to hair loss in women. A 2019 systematic review and meta-analysis involving over 10,000 women of child-bearing age across 16 different countries concluded that women with hair loss could benefit from increasing their ferritin levels (stored iron). (Treister-Goltzman et. al, 2019)
- Zinc: an important mineral for tissue growth and repair. Studies in men with male pattern baldness have suggested that people with known zinc deficiency benefit from increasing their zinc levels.
- B vitamins: folate and B12 are essential for healthy red blood cell production. A healthy blood flow and oxygenation to the scalp is important for maintaining hair follicles. Biotin is necessary to produce a hair protein called keratin. Research supporting biotin for hair growth is mixed, however, it may be beneficial in the instance of a known deficiency.
- Vitamin C – an important nutrient for collagen formation. Collagen is required to build hair protein and strengthen follicles and healthy skin on your scalp. It is also an antioxidant nutrient, protective against oxidative stress.
- Antioxidant nutrients Vitamin A (beta-carotene) and Vitamin E protect the hair follicle from damage due to oxidative stress.
Traditional herbs for healthy hair
Anti-androgenic herbs
- Saw palmetto (Serenoa repens)
- Pumpkin seed oil
- Rosemary – essential oil may be used topically in carrier oil
- Licorice
Antioxidant herbs
- Green tea
- Grape seed
Lifestyle tips may help you avoid preventable types of hair loss:
- Treat your hair gently. Try not to brush your hair when wet. Avoid over-styling with hair straighteners and curling irons. Avoid tight ponytails and braids which increase tension on your hair.
- Adopt stress management practices such as meditation, breathing techniques, self-care, movement, massage.
- Exposure to UV light can be harmful for your hair. Protect your hair from sunlight by wearing a hat outdoors.
- Stop smoking. Clinical research suggests there is a relationship between smoking and hair loss in men.
- Try a scalp massage to stimulate blood flow around the hair follicles
References
Chan, L., & Cook, D. (2018). Female pattern hair loss. Australian Journal of General Practice (AJGP) 47 (7). https://doi: 10.31128/AJGP-02-18-4498
Almohanna, H. M., Ahmed, A. A., Tsatalis, J. P., & Tosti, A. (2019). The Role of Vitamins and Minerals in Hair Loss: A Review. Dermatology and therapy, 9(1), 51–70. https://doi.org/10.1007/s13555-018-0278-6
Evron, E., Juhasz, M., Babadjouni, A., & Mesinkovska, N. A. (2020). Natural Hair Supplement: Friend or Foe? Saw Palmetto, a Systematic Review in Alopecia. Skin appendage disorders, 6(6), 329–337. https://doi.org/10.1159/000509905
Guo, E. L., & Katta, R. (2017). Diet and hair loss: effects of nutrient deficiency and supplement use. Dermatology practical & conceptual, 7(1), 1–10. https://doi.org/10.5826/dpc.0701a01
Patel, D. P., Swink, S. M., & Castelo-Soccio, L. (2017). A Review of the Use of Biotin for Hair Loss. Skin appendage disorders, 3(3), 166–169. https://doi.org/10.1159/000462981
Trüeb R. M. (2015). Effect of ultraviolet radiation, smoking and nutrition on hair. Current problems in dermatology, 47, 107–120. https://doi.org/10.1159/000369411
Treister-Goltzman, Y., Yarza, S., & Peleg, R. (2022). Iron Deficiency and Nonscarring Alopecia in Women: Systematic Review and Meta-Analysis. Skin appendage disorders, 8(2), 83–92. https://doi.org/10.1159/000519952
Wu G. (2016). Dietary protein intake and human health. Food & function, 7(3), 1251–1265. https://doi.org/10.1039/c5fo01530h
