IRON-RICH PROTEIN
Protein is necessary for all cell growth including hair cells.  Without enough protein, the hair will grow slower and the strands that do grow will be thinner and weaker.  Iron helps red blood cells carry oxygen.  Without iron, cells can’t get enough oxygen and you become very tired (known as anemia).  Hair and follicle cells will suffer as well, possibly leading to weak hair or hair loss.  For these reasons I recommend iron-rich protein sources such as lean beef, dark meat turkey, lamb, chicken, pork, shrimp, clams and oysters.  Veggie sources include fortified whole grain cereals, tofu, soybeans (edamame) and other beans.  You should include protein in every meal (including breakfast) from chicken, turkey, fish, egg whites, or lean steak.  I also love soy milk and nonfat dairy products such as fat-free cheese, nonfat milk, and nonfat yogurt.  While I recommend protein with every meal, you need to eat iron-rich protein sources 5 to 7 times per week.  With the exception of menstruating women, I don’t recommend taking iron in a supplement for two reasons: 1) too much iron can become toxic and 2) iron in a multivitamin can interfere with calcium absorption.

B VITAMINS: FOLATE, B6, B12, PANTOTHENIC ACID
B vitamins are powerful substances that can cause disease if lacking.  They are water-soluble (thus they leave the body relatively quickly) and they need to be taken in small, frequent doses rather than one big dose per week.  There is no need to spend the money on individual B vitamins, simply take an entire “B-complex” supplement.  The body uses them all in concert so you want to have them all at once.  If you miss one day, it is no big deal but if you only get them once a month, your body will start to show the signs of deficiency.

For the hair, the important B vitamins are folate (aka folic acid), B6, B12, and pantothenic acid.  Folate is crucial for growing tissues (such as the hair) while vitamin B12 helps folate to do its job.  All the B vitamins are involved with the creation of red blood cells which carry nutrients to the cells.  Without enough B vitamins, the cells can starve which can cause weak, broken hair.  Pantothenic acid stimulates growth and is involved in over 100 steps in the synthesis of various lipids, neurotransmitters, steroid hormones, and hemoglobin. 

BIOTIN
Biotin is a B vitamin that is essential for hair growth and overall scalp health.  It is not considered essential (“essential” means you have to get it from food because your body needs it and can’t make it) because it is made by the body in the intestines and is plentiful in common foods such as eggs or whole wheat bread.  However, research on bioavailability of biotin synthesized in the body is inconclusive.  Therefore for those who are having problems with the hair, you won’t hurt yourself by taking a little biotin in a supplement.

VITAMIN C
Vitamin C helps the hair in many ways.  Vitamin C helps the body use the iron in the veggies above for red blood cells to carry oxygen to the follicles.  Vitamin C is also used to form collagen – a fiber that holds everything together including skin and hair.  Even minor vitamin C deficiencies can lead to dry and splitting hair that breaks easily.  Vitamin C comes from orange juice, lemons, bell peppers, strawberries, pineapple along with many other fruits and vegetables.  Always have high-sugar fruits and fruit juices along with a balanced meal rather than alone to avoid blood sugar spikes (which can result in fat storage).

ZINC
Zinc is involved with tissue growth and repair including hair cells.  It also contributes to the function of the oil glands around the hair follicles.  Without enough zinc, hair growth can slow and become very dry and brittle rather than rich, shiny and moist.  Zinc is found in lean beef, turkey, oysters, peanut butter, chicken, and yogurt.  Again you shouldn’t spend your money on an individual zinc supplement.   I recommend that you take zinc as part of a multivitamin supplement at no more than 100% of the RDA.

OMEGA-3 FATTY ACIDS ("FISH OIL")
Omega-3 fatty acids have not been shown to directly affect hair.  However, I recommend that all my clients eat as many foods rich in omega-3s as possible due to the numerous benefits.  Omega-3s are required for normal human health.  They affect many physiological processes including cognitive function, immune system, anti-inflammatory actions, and glucose and lipid metabolism.  Other benefits include heart health, skin health and mood improvement.  The brain needs dietary fats to function and omega-3s are the “healthy fats” you want.  Because of the way the body uses nutrients in concert with one another, I recommend that you take an omega-3 supplement.  Omega-3s are found in salmon, mackerel, and other coldwater fish but due to possible mercury contamination, it might be better to take a purified omega-3 supplement.

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