{"id":39917,"date":"2024-07-15T15:39:46","date_gmt":"2024-07-15T15:39:46","guid":{"rendered":"https:\/\/www.humnutrition.com\/blog\/?p=39917"},"modified":"2024-07-15T15:40:14","modified_gmt":"2024-07-15T15:40:14","slug":"hair-growth-supplements","status":"publish","type":"post","link":"https:\/\/www.humnutrition.com\/blog\/hair-growth-supplements\/","title":{"rendered":"5 Food Rules For Hair Growth and Hair Health"},"content":{"rendered":"

You are what you eat may be the more common idiom, but just as accurate is the phrase: Your hair is what you eat.\u00a0<\/em><\/p>\n\n\n

\u201cWhat we eat has a direct impact on how healthy we are overall, as well as how healthy our hair is,\u201d says double board-certified plastic surgeon Hardik Doshi M.D. FACS a lead surgeon and hair restoration specialist with Ample Hair<\/a>, a hair restoration clinic in New York City, NY. Yep, what you put in your mouth really<\/em> impacts hair that grows (or doesn\u2019t) on your head,\u00a0<\/p>\n\n\n

When individuals consume nutrient-dense diets made of adequate calories and protein<\/a>, they are more likely to have healthy hair<\/a>\u2014hair that grows approximately 0.5 inches per month, has a smooth and polished appearance, holds moisture nicely, is durable and resistant to breaking, and has a low shedding rate\u2014 than individuals who do not, says Dr. Doshi. Meanwhile, individuals with nutritional deficiencies are more likely to have hair marked by dryness, dullness, brittleness, broken ends, slow growth, profuse shedding, and scalp problems such as dandruff or excessive oiliness, he says.\u00a0<\/p>\n\n\n

But what foods and supplements<\/a> should you eat for hair growth<\/a>? Ahead, five expert-approved nutrition tips and tricks that will keep your hair healthy, tresses thick, and even support future hair growth.\u00a0<\/p>\n\n\n

It\u2019s Important To Consume Enough Calories\u00a0<\/h2>\n\n\n

\u201cHair follicles require energy to grow and maintain healthy hair,\u201d says board-certified dermatologist and hair-loss specialist Peter Young MD,<\/a> the medical director of Nurx Dermatology. In fact, due to how often they divide and replicate, hair follicles are amongst the most metabolically active cells in the body, per research published in Dermatology Practical & Conceptual<\/em><\/a>.\u00a0<\/em><\/p>\n\n\n

While the toxic diet culture of the early decades gave calories a bad reputation, they are actually just a measurement of how much energy is in food. \u201cConsuming sufficient calories is crucial for normal hair growth,\u201d he says. Without adequate calorie intake, the body may prioritize essential functions\u2014like respiratory, brain, and reproductive function\u2014over hair health and growth, which can lead to hair thinning and shedding, he says. Not ideal for anyone looking to lengthen their locks.\u00a0<\/p>\n\n\n

How many calories does an individual need to consume for hair and overall health? <\/h3>\n\n\n

That depends on a variety of factors, including age, activity level, body composition, and health status. For reference, women generally need between 1,600 and 2,400 calories a day, and men 2,000 to 3,000, according to The 2015-2020 Dietary Guidelines for Americans<\/a>. Working with a registered dietician or other healthcare provider is the best way to find out exactly how many calories you need for optimal well-being. Did you know that HUM Nutrition has a FREE Registered Dietician service? You can sign up online at HUM Nutrition<\/a>!<\/p>\n\n\n

If, through calorie tracking\u2014which you can do through the help of an app like MyFitnessPal<\/a>\u2014you discover that you\u2019re struggling to meet their daily calorie needs, the good news is there are more ways to boost calorie intake than there are hairdos. One of the best, however, is to boost intake of healthy fats<\/a> like avocados, nuts, eggs, and salmon which are calorie-dense, as well as rich in other nutrients (like omega-3 fatty acids) that have been shown<\/a> to support hair health.\u00a0<\/p>\n\n\n

Prioritize Protein\u00a0<\/h2>\n\n\n

\u201cHair is primarily made up of a protein called keratin, so eating enough protein is crucial for healthy hair and hair growth,\u201d says Dr. Young. Indeed, one 2024 study published in the journal Scientific Reports<\/em><\/a> <\/em>estimates that an 80 percent of hair is made up of keratin, while earlier research<\/a> says that number may be as high as 95 percent.\u00a0<\/p>\n\n\n

When you eat protein, the body breaks it down into building blocks called amino acids, explains Dr. Young. The body then feeds those amino acids to your hair, where they go to work repairing breakage, supporting additional growth, and aiding in overall thickness and texture, he says. Thing is, while sound protein intake supports healthy hair, lack of protein intake can stall hair growth, as well as lead to thin, brittle hair and even balding. \u201cWhen you are protein deficient, the body will prioritize using protein for essential bodily functions rather than to support hair strength or additional hair growth,\u201d he explains.\u00a0\u00a0<\/p>\n\n\n

The Recommended Daily Allowances <\/a>(RDA) of protein for healthy adults is 0.36 grams of protein for every pound of body weight. However, the American College of Sports Medicine<\/a> recommends 0.5 to 0.8 grams of protein per pound of body weight for individuals who are regularly exercising. These formulas are a great way to estimate your protein needs, but beyond activity level, age, general health and life stage also impact protein needs, so it\u2019s always best to work with a registered dietician.<\/p>\n\n\n

As far as your hair is concerned, any protein-rich food is good. Though research published in the International Journal of Trichology<\/em><\/a> <\/em>in 2021 suggests that eating proteins that have high levels of an amino acid called cysteine may be especially beneficial for hair health. Cysteine can be found in most high-protein foods, according to Mount Sinai<\/a>, including ricotta cheese, cottage cheese, chicken, turkey, duck, and pork, so you might make a point to nosh on those.\u00a0<\/p>\n\n\n

Emphasize Micronutrients, Too<\/h2>\n\n\n

A number of vitamins and minerals play a role in supporting hair health and growth\u2014including zinc<\/a>, iron, vitamin B12<\/a>, vitamin C, vitamin E, omega-3 fatty acids and selenium, according to doctor of osteopathic medicine and licensed wellness specialist Kevin Huffman<\/a>, D.O. \u201cThese nutrients contribute to cellular function, immune support, and blood circulation, all mechanisms which affect hair health and growth,\u201d he says.\u00a0<\/p>\n\n\n

One 2018 review published in Dermatology and Therapy<\/em><\/a> <\/em>found that micronutrients play a major role in cellular turnover and normal hair follicle cycle (also known as the hair growth cycle<\/a>). Meanwhile a second study<\/a> found a link between low zinc, iron and vitamin D<\/a> levels and hair loss, as well as a connection between vitamin C insufficiency and hair breakage.\u00a0<\/p>\n\n\n

Broadly speaking, the best way to reduce the risk of vitamin and mineral deficiency is by eating fruits and vegetables that are a wide variety of colors. Taste the rainbow, indeed! However, to figure out which specific micronutrients you<\/em> should prioritize. Dr. Young recommends getting a blood test to check your vitamin and nutrient levels. This will show you specific deficiencies, which you can then work to correct through diet and supplementation, he says.\u00a0<\/p>\n\n\n

In the event that you are deficient in zinc<\/a>, you might consider boosting your beef, egg, and\/or nut intake. Meanwhile, if your iron<\/a> levels are low, you could consider prioritizing dark leafy greens<\/a>, sweet potato, and red meat. Further, people with vitamin C<\/a> deficiencies might choose to snack on citrus, bell peppers, brussels sprouts, or strawberries, which are all high in the nutrient. Your produce drawer? Full. Your hair? Fuller.\u00a0<\/p>\n\n\n

Plus, your daily dose of HAIR STRONG<\/a> will round out the ultimate hair growth routine. <\/p>\n\n\n\n

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Incorporate Hum Nutrition’s Hair Growth Supplements\u00a0into Your Routine<\/h2>\n\n\n

If you\u2019ve ever walked down the supplement aisle at your local drug store, odds are you\u2019ve realized that there are a number of hair growth supplements on the market. However, only one hair growth supplement has been clinically studied to support hair growth: Hum Nutrition\u2019s Hair Strong Gummies<\/a> and Hair Strong Capsules<\/a>.\u00a0<\/p>\n\n\n

Both products in the Hair Strong line contain just four ingredients\u2014biotin, zinc, vitamin B12, and folic acid\u2014all of which have been proven to support hair growth.\u00a0<\/p>\n\n\n\n