Supplements and hair growth
Note: This article deals with supplements only. If you want to know the vitamin contents of food sources or which foods to eat for the most of a vitamin, there are online resources or threads here on the LHC for that.
I like to view the supplements that boost your hair growth as the pieces of wood that holds a barrel together. Each piece of wood can represent each vitamin or mineral necessary for the hair growth.
The water can’t go higher than what the shortest piece of wood can hold and loading up on a few vitamins won’t help much unless it’s balanced with other supplements
A good supplement routine can maximise your growth and hair quality but of course lots of people have grown an amazing mane without taking additional supplements.
Let’s start with the basics
Food and supplements are absorbed from the digestive system, broken down to cell-friendly nutrients in the cells and led through the bloodstream attached to the red blood cells. The nutrients go to the follicles through the capillaries. The follicles are located in the corium and the hair strand grows out through the epidermis to the surface. Attached to the follicle are a sebaceous gland to keep the follicle moisturised and a tiny muscle that when contracted will make the hair stand up.
In the bottom of the follicle is the hair bulb which contains the only living cells in the hair. The cells here are dividing rapidly and push the new cells upwards towards the surface (Actually these cells are dividing so rapidly that chemotherapy that is designed to attack the uncontrolled dividing cells in cancer clusters attacks these cells, which is why chemo-patients lose their hair) The cells are aligned in cylindrical layers and die before reaching the surface of the skin so all the hair we actually see is dead cells. When pulling out a hair you can see the hair bulb as a light, onion shaped growth. No matter what advertisings want to tell us, the actual hair strand is dead
To make sure that nutrients are absorbed in the body you need your digestive system to function well. If you suspect you have stomach problems you should see a doctor
But nice, simple hints for a better digestion are:
- Aloe vera in juice or tablet form can help your stomach function better
- Exercising at least a little each day
- Extra fibre in food or supplement form
- Getting enough sleep
- Getting enough water
- Yoghurt contains bacteria beneficial for the digestive system
Keeping the blood flow to the follicle high will send more nutrients to the bulb and aid the growth
Simple hints:
- Exercise at least a little each day
- Ginkgo biloba increases the blood flow
- Limit coffee intake as the caffeine constricts blood vessels
- Massage will increase the blood flow to the effected area temporarily
- Staying warm (Hats are good both for heat and protection from the wind whipping and tangling and protection from harmful UV rays) as cold constricts blood vessels
- Stop smoking if you can, if not, cut back as much as possible
- Try to avoid lengthy stress as it lessens blood flow to the surface of your body
It’s a little tricky to put down recommended doses. The recommended daily intake and upper limit doses have changed many times and studying is still done on the subject. Many sources disagree with each other, especially on how high damaging doses are. Don’t panic if your vitamin bottle name other recommended doses than what are written here
There are two things to take into consideration though:
The fat soluble vitamins are the most risky ones to overdose on. These vitamins stores in your body whereas the water soluble vitamins don’t. With the water soluble vitamins, the body absorbs what it needs and the rest is discarded in the urine. As long as you don’t suffer any kidney problems, it shouldn’t cause any problems
As written in my barrel-comparison, you might actually not get anything out of the overdose except to pay for a lot of supplements that in the end only results in smelly pee
Supplements for healthy hair growth
Antioxidants
For normal cellular maintenance, growth, and division, free radicals must be sufficiently neutralized by antioxidant compounds. Plants and animals maintain complex systems of multiple types of antioxidants, such as vitamin C, and vitamin E as well as certain enzymes. Low levels of antioxidants, or inhibition of the antioxidant enzymes, causes oxidative stress and may damage or kill cells. Antioxidants help your skin build up a natural resistance to UV rays and protect from burns and stress. It’s not a sun protection you should count on, but every bit helps. Put short; antioxidants protects your skin, scalp and thus hair from environmental stress and damage
Calcium
First a note on minerals: The term "mineral" is archaic, since the intent of the definition is to describe ions, not chemical compounds or actual minerals.
Calcium is essential for living organisms, particularly in cell physiology, where movement of the calcium ion functions as a signal for many cellular processes and physiology. This mineral work together with magnesium to ensure healthy hair growth. It takes part in muscle and digestive system health, builds bone, clears toxins and helps the blood stream.
Recommended daily calcium intake for adults ranges from 1000 to 1500 mg. It is recommended to take supplements with food to aid in absorption.
Warnings: Too much calcium can inhibit the absorption of zinc, iron, penicillin and certain types of Parkinson’s medicine; An acid found in chocolate can inhibit calcium absorption.
Chromium
Trivalent chromium (Cr3+) is part of the production of insulin which helps prevent hyperglycemia and hypoglycemia, both of which can cause hair loss.
In the United States the dietary guidelines for daily chromium uptake were lowered from 50-200 mcg for an adult to 35 mcg (adult male) and to 25 mcg (adult female) due to recent studies showing chromosome damage in hamster cells
Warnings: People who are allergic to yeast should not take chromium supplements.
Copper
This essential trace nutrient helps prevent hair loss as well as defects in hair colour and structure. Lack of copper can show as pale, stiff hair. This metal is part of many enzymes in the body and of an enzyme that regulates the iron in red blood cells. In animals, including humans, it is found primarily in the bloodstream, as a co-factor in various enzymes, and in copper-based pigments.
Recommended daily intake of copper for normal healthy adults is 0,9 mg although some research on the subject recommends 3,0 mg
Warnings: High levels can lead to dry hair, hair loss and severe health problems. It is believed that zinc and copper compete for absorption in the digestive tract so that a diet that is excessive in one of these minerals may result in a deficiency in the other
Essential fatty acids
Omega-3 Fatty Acid (Alpha-Linolenic Acid)
Omega-6 Fatty Acid (Gamma-Linolenic Acid)
The difference between the omega 3, omega 6 and omega 9 fatty acids are on the molecular level. The number simply refers to what number the molecular double binding bound to the carbon atom is from the end of the molecule. Fats from each of these families are essential, as the body can convert one omega-3 to another omega-3, for example, but cannot create an omega-3 molecule from scratch. Unlike Omega 3and Omega 6 fatty acids, Omega 9 fatty acids are not classed as essential fatty acid.
Essential fatty acids play an important role in the life and death of cardiac cells. The cell membrane that protects the cells sensitive inside is built on fatty acids. Both essential oils are known to nourish straw-like hair and keep hair soft and shiny. It is also essential for healthy skin and nails with the same effect on nails as on hair and helping your skin glow, clearing up eczema and minimizing fine wrinkles. For your general health it reduces cholesterol and helps your metabolism.
I take 600mg fish oil per day, which works for me. If your skin is very dry you can try a higher dose
Iodine
Trace mineral, meaning that the body needs it in only very low doses. This essential mineral helps regulate thyroid hormones, which means it takes part in the energy regulation of cells and the chemical building blocks that create and maintain cells. It is necessary to regulate and produce thyroid hormones and prevents dry hair, greying and hair loss. Salt for human consumption is often fortified with iodine and is referred to as iodized salt
Recommended daily intake is 150 micrograms of iodine per day for both men and women. However the daily FDA intake recommendation may be 100 x too low
Warnings: Pregnant women should take a lower dose as it can interfere with the foetus’ thyroid
Iron
One of the most important functions of iron in the system is its role is oxygenating the blood as it is the central part of the haemoglobin molecule. That way the essential metal iron prevents anaemia and hair loss. Another role of iron is energy metabolism and also serves to promote the important functioning of the body’s immune system particularly in the production of the white blood cells essential in fighting infection and disease. Iron also takes part in properly utilizing the B vitamins.
Recommended daily intake:10 mg. Women may take up to 18 mg during the period if the flow is heavy
Warnings: Too much can lead to malfunctions of the liver and spleen. Humans experience iron toxicity above 20 milligrams of iron for every kilogram of mass, and 60 milligrams per kilogram is a lethal dose
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