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Nutrition & Hair

Unfortunately for our hair, its health isn’t a priority for our body if something more critical requires attention. Feeling run down, stressed, fighting an illness or experiencing physical trauma can indirectly affect your hair’s health; for your body to heal and deal with any of these issues, the body’s nutritional requirement for repair increases. In times like this, your body will divert nutrition towards vital bodily functions that need it, and your hair will take a back seat.

In the same way, physical or mental trauma can starve the hair of nutrients, poor gut health can too. Conditions like IBS and leaky gut can encourage toxins to enter our bloodstream, which can negatively affect how key nutrients support hair growth.

Therefore, ensuring our diet is always well balanced is essential but even more so during these times. When our body needs help recovering from a period of physical or mental stress, in some cases, a supplement can help to keep our levels topped up and where they should be.

There are several key vitamins and minerals which are essential for healthy hair. A side benefit of them is that most of them are also great for skin and nails, too, which need similar nutrients.

Vitamins that can help hair growth and improve hair health:

  • Biotin (or vitamin B7) – is one of the B vitamins produced by the body. It is believed that biotin helps keep hair thick and healthy because one of the signs of deficiency is hair loss.
  • Iron – Maintaining the recommended level of iron3 encourages hair growth and prevents it from becoming brittle and weak. Iron plays a vital role in transporting oxygen in our blood, including our roots, which helps hair grow faster and longer. If you have an iron deficiency, your body cannot produce and repair the cells in the body, including those that affect hair growth.
  • Zinc – Zinc is a mineral that aids the process of cell reproduction, hormone regulation, and nutrient absorption. Zinc is involved in hair growth and keeps the oil glands around the hair shaft working correctly. A zinc deficiency can cause hair loss by inhibiting the hair growth cycle, resulting in less hair growth and poorer quality hair. Low zinc levels can lead to dandruff, slow growth, and even hair loss.
  • Vitamin C – Vitamin C benefits for your hair are from a necessary property within the vitamin that creates the protein, known by the more popular term, collagen. Vitamin C promotes hair health, reduces hair loss and improves hair growth. Vitamin C deficiency can also result in dry hair and split ends.
  • Vitamin D – Vitamin D affects the health of many parts of the body, including the skin and hair. Vitamin D plays a role in the creation of new hair follicles. Hair follicles are the tiny pores from which new hairs grow. New follicles may help hair maintain thickness and prevent existing hair from falling out prematurely


Alongside making sure our hair receives the nutrients it needs, water also plays a huge part. The Institute of Medicine has determined that the amount required daily for hair growth for men and women is somewhere between two and three litres.

Much like a plant needs water to grow, so does hair. Water is a key ingredient that supports vitamins, which contribute to your hair growth. Staying hydrated on the inside is essential, but it can also contribute to hair growing longer.

Dehydration can immediately halt hair growth. Hair needs moisture, and When it doesn’t have the moisture it needs, your hair ends will split or become brittle, making it difficult for hair to grow.

Ensuring your body is well hydrated and receiving the nutrients it requires will not only see your hair flourish it’s beneficial for your soul and mindset. What better form of self-care is there than nurturing yourself from within.

DISCLAIMER: If you’re suffering from poor gut health seek advice from your GP or a qualified nutritionist. Information and statements regarding dietary supplements are not intended to diagnose, treat, cure, or prevent any disease or health condition.

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