Hair loss isn't just a topic for women, it affects plenty of men too. Beautiful, full hair is a sign of health and vitality. But whether it's down to genes, hormonal changes, stress or a poor diet, many of us struggle with hair loss. The good news: with the right diet you can often counteract hair loss. Certain nutrients can help keep your hair healthy and strong.
How does hair growth work?
Before we look at which nutrients help with hair loss, let's quickly clarify how hair growth works in the first place. Your hair grows from hair follicles, tiny structures in the skin that control the growth process. There are three main phases in the life cycle of a hair.
Anagen phase: the growth phase
In this phase your hair is actively growing. The cells in the hair follicles divide busily and make your hair longer, by about 1 cm per month. This growth phase can last several years and varies from person to person.
Catagen phase: the transition phase
After the anagen phase comes a short transition period, the catagen phase. Here the hair stops growing and the follicles take a little break. This phase only lasts a few weeks.
Telogen phase: the resting phase
In the telogen phase your hair rests. It stays in the follicle until it eventually falls out to make room for new hair. This phase lasts about two to four months. It's completely normal for some hair to fall out during this time, as the hair cycle starts again and new hair grows in.
Because the hair cycle is different for every hair, we always have some hairs that are growing while others fall out. On average, around 85-90% of our hairs are in the growth phase, while 10-15% are in the resting phase.
Which nutrients help with hair loss?
Nutrients play a crucial role in hair growth because they provide the basic building blocks for forming, maintaining and keeping hair healthy. Hair consists mainly of keratin, a protein formed by linking together different amino acids. To build this protein and support hair growth, you need various nutrients that are required for the proper function of the hair follicle and for cell division. A nutrient deficiency can therefore lead to hair loss, which is why a balanced diet shouldn't be short of nutrients such as enough calories, protein (e.g. from our protein powder The Essential), vitamins, minerals and trace elements, vitamin E, vitamin B12 and other B vitamins.
Protein for healthy hair
Your hair is made up of about 95% keratin, a tough protein that gives it its structure and strength. If you don't get enough protein, it can weaken your hair and make it more prone to breakage and hair loss. Protein isn't just the main building block of your hair, it also helps regenerate and renew the cells in the hair follicles. Without enough protein, your hair could become thin and brittle. So make sure you get enough protein in your diet, whether from meat, fish, eggs or plant-based sources like our protein powder "The Essential".
Biotin (vitamin B7)
Biotin, also known as vitamin B7 or vitamin H, is a real insider tip when it comes to strengthening your hair. It supports the production of keratin and helps improve hair structure, so your hair becomes less brittle and more resistant to damage. Biotin doesn't just promote hair growth, it also contributes to a healthy scalp. You can make sure you get enough biotin through foods like eggs or nuts. You'll also find biotin in our juice "Hotel Paradiso"
Iron
Iron isn't just important for your energy, but for your hair too. It plays a crucial role in transporting oxygen to the hair follicles, which is essential for healthy hair growth. If your body doesn't have enough iron, your hair follicles can't work properly, which can lead to hair loss. Women in particular are often affected by iron deficiency, so it's important to include iron-rich foods like red meat, spinach and lentils in your diet.
Zinc
Zinc is a real all-rounder when it comes to looking after your hair. It supports the formation and maintenance of healthy hair follicles and helps regulate sebum production on your scalp. Balanced sebum production is important to keep your scalp healthy and prevent hair loss. Zinc also protects the hair follicles from damage by free radicals and strengthens your immune system, which can also help prevent hair loss. Foods rich in zinc include nuts, seeds and legumes, as well as our juices "Lean Machine", "Garden Brew" and "Hotel Paradiso".
Vitamin A
Vitamin A isn't just good for your eyes, it's good for your hair too. It supports cell growth and the regeneration of the hair follicles, which is important for continuous hair growth. It also helps regulate the production of sebum, the natural oil that protects your scalp and stops your hair from drying out. A lack of vitamin A can lead to a dry scalp and therefore to hair loss. So make sure you eat enough foods rich in vitamin A, like carrots, sweet potatoes and spinach. Little tip: our "The Glow" also contains vitamin A, by the way.
Vitamin C
Vitamin C is a powerful antioxidant that doesn't just strengthen your immune system, it also protects your hair. It promotes the production of collagen, an important protein that gives your hair strength and elasticity. On top of that, vitamin C improves circulation, so more nutrients reach your hair follicles, which supports hair growth. Foods like oranges, peppers and broccoli are rich in vitamin C and should be on your menu regularly. You'll also find vitamin C in our juice "The Glow" - one bottle covers two thirds of your daily requirement!
Vitamin D
Vitamin D plays a key role in activating inactive hair follicles. It may help shorten the resting phases of the follicles and stimulate hair growth. It also supports cell division in the hair follicles and helps reduce inflammation on the scalp. Your body can make vitamin D itself from sunlight, but it's also found in foods like oily fish and fortified dairy products. If you have a deficiency, a vitamin D supplement can make sense. With 2 capsules of our "Daily Complete" supplement, you easily cover your full daily requirement.
Omega-3 fatty acids
Omega-3 fatty acids are essential fats that your body can't produce itself. They help reduce inflammation on the scalp and promote healthy circulation, so more nutrients reach your hair follicles. Omega-3 fatty acids can also help keep moisture in your hair and protect it from dryness and breakage. Good sources are oily fish like salmon, chia seeds and walnuts.
With these nutrients you can give your hair what it needs to grow healthily and help prevent hair loss. Make sure to include them in your diet regularly, and you'll soon notice a difference.
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