Your hair, skin, and nails are a window into what is going on inside your body. Vitamin and mineral deficiencies, overtaxed organs and hormone imbalances often make themselves known in the form of rashes, blemishes, dryness in hair or hair loss and imperfections in nails.

For men (and a smaller percentage of women), the thinning of hair can be related to a genetic susceptibility of the hair follicles to DHT from testosterone. DHT is converted to testosterone by 5-alpha-reductase, which will cover later in this article as a major target for preventing further hair loss and thinning.

What Affects the Health of Your Hair?

Healthy hair starts deep inside your scalp. The hair itself is dead, but the follicles are very much alive and in need of nutrients just as much as other areas of your body. You might be doing damage with toxic hair products and a hairdryer, not to mention coloring and commercial processes.

Even just changing your shampoo and conditioner can help your hair regain its luster. Many commercial shampoos and conditioners dry your scalp and hair out, particularly if you wash your hair every day.

Genetic factors: Male pattern baldness can be passed on genetically, as well as other predispositions that can affect overall health and the health of the hair.

Environment: Environmental factors such as indoor heating and air conditioning can dry out the hair. Treated water in swimming pools can also cause hair to become dry and brittle, as can overexposure to the sun which also depletes folate levels.

Hair thinning or loss in men and women can be related to hormones, medications or autoimmune diseases.

• Thyroid dysfunction. As women go through hormonal changes during and after menopause, or after pregnancy, they often experience hair loss. Once hormonal levels become balanced, this loss will be halted. One of the most common causes of hair loss is low thyroid function, so if you’re experiencing hair loss, it’s a good idea to have your thyroid levels checked by an endocrinologist.
• Insulin resistance. Researchers performed a practice-based case-control study on 154 subjects (aged 19-50 years) with early-onset male-pattern baldness (onset prior to 35 years of age) and age-matched controls. The study showed a strikingly increased risk of insulin resistance, hyperinsulinemia, and insulin-resistance-associated disorders in men with early onset of male-pattern baldness (alopecia), supporting the theory that early male-pattern baldness could be a clinical marker of insulin resistance.
• Smoking: Smoking destroys vitamin C, which is an essential nutrient for nourishing hair follicles and clearing toxins from the body. Nicotine causes blood vessels to constrict, making it harder for nutrients to reach the skin and hair and for waste to be eliminated. See our list of recommended vitamin C products here.
• Medications: Drugs such as those used in cancer treatment (chemotherapy), anesthetics, anticoagulants (used to thin the blood) and oral contraceptives can cause temporary hair loss. Don’t make any changes to medications without first consulting a doctor. Proper supplementation and dietary changes can greatly improve hair and scalp conditions.

The Top 8 Best Foods for Healthy Hair

The best foods for healthy hair is tied to balanced meals of the right protein, collagen, and fats, along with specific vitamins, minerals and compounds.

Keep your blood sugar level throughout the day by avoiding high carbohydrate snacks and meals, and start your morning off with protein every day with bone broth protein, frozen blueberries, and avocado or banana.

One of the main factors influencing hair health is a deficiency of iron and good-quality protein. Protein is essential for cell repair and growth, while iron produces hemoglobin in the blood, which carries oxygen for growth and repair of all body cells. Excess sugar and refined carbohydrates in the diet robs the body of minerals crucial to hair health.

Collagen and Gelatin

As mentioned in the Whey vs. Collagen article, the growth of hair follicles is dependent on the collagen matrix in the dermal layer of our skin. When collagen is too low, the number and thickness of hair follicles can be reduced. One of the biggest benefits people see from collagen powder is a significant change in hair health.

If you have noticed receding gums as you get older, collagen is a major part of the structural component of teeth and the connection between teeth and gums. There have been multiple reports of improved gums with collagen, and research has also shown that collagen improves gum health and hair health.

Gelatin is only found in bone broth or chicken broth that gels when it cools, or in the powdered form that makes jello. Gelatin has numerous health benefits for your digestion and hair quality.

Omega-3 Fatty Acids

To feed your follicles, get lots of essential fatty acids from wild-caught fish, pastured meats, pastured eggs, seeds and nuts. These are vital for the structure of every cell membrane as well as healthy joints, circulation, heart function, glowing skin, and shiny hair. Many people cannot make enough omega-3 fatty acids, so it’s essential to get them from foods and supplements.

Essential Fatty Acids fall into two groups:

• Omega-3 found in oily fish such as sardines, salmon and mackerel, and walnuts and flaxseeds. Based on your FADS1 and FADS2 genotype (as seen in the Nutrition Genome Report), you may require a higher intake of animal-based omega-3’s.
• Omega-6 found in chia seeds, pumpkin seeds, sunflower seeds, and nuts. Hemp seeds are another wonderful source of GLA and ALA omega-3.

Silica

A trace mineral is an essential nutrient for healthy hair and also for strong bones and teeth. Silica helps the body utilize other minerals such as copper, boron, zinc, magnesium, and phosphorous. There are several food sources of silica, including seaweed, oats, millet and barley.

Beer is one of the best sources of silica, and there is a long history of washing hair with beer for a radiant shine.

Seaweed

Seaweed contains a wealth of nutrients vital healthy hair, including calcium, magnesium, potassium, sodium, zinc, niacin, iron, iodine, and many other vitamins. Seaweed binds with toxins and removes them from the body.

Seafood and Vegetarian Protein

Seafood is the best combination of protein and omega-3 fatty acids for hair, but lentils and chickpeas are a great vegetarian source of protein. They’re also a good source of B vitamins and iron, nutrients necessary for healthy hair. Combine with brown rice or quinoa to make a complete protein.

See the article the Best Plant-Based Protein Powders.

Leafy Greens

Leafy greens like kale, collard greens, spinach, and Swiss chard contain large amounts of carotenoids and C, which the body uses to make sebum is secreted by the hair follicles for shiny and healthy hair. Greens like spinach are also rich in folate and minerals, including iron.

Sprouted Pumpkin Seeds

Sprouted pumpkin seeds are good sources of zinc, an important nutrient for hair health. Sprouting helps “unlock” the minerals like zinc that are bound by phytic acid.

Calcium-rich foods

Almonds, beans, sardines, and kale are the best sources of calcium.

What about Biotin?

Almost every supplement that claims it will improve hair, skin and nails will contain a very high percentage of biotin. Believe it or not, there is actually very little published evidence that this actually works unless there is a clinical deficiency (which is extremely rare and can occur from eating raw egg whites).

In fact, there is research showing that high doses of biotin can cause DNA damage and create inaccurate thyroid results. The FDA made a change to the RDI for biotin from 300mcg to 30mcg in light of this evidence.

While biotin is beneficial to get in healthy amounts from diet from foods like eggs and liver, it is likely that only the small percentage of people with clinical biotin deficiencies will benefit.

The Top Recommended Products for Women

1. Primitive Scientific Multivitamin for Women

This is one of the best multivitamins as rated by our Best and Worst Multivitamins article, providing all the necessary vitamins and minerals in the correct forms and dosage.

B-vitamins play a major role in healthy hair, especially biotin. Avoid cheap B-vitamins that use synthetic folic acid and cyanocobalamin, and avoid huge isolated doses of biotin. High doses of biotin have been found to be damaging and even shorten telomeres.

2. Grass-Fed Bone Both Protein with Collagen (15% off with this link) or Great Lakes Gelatin

The Bone Broth Protein is different from typical collagen that are derived from animal hide because it contains all of the nutrients derived from bone. Due to the changes in collagen as we age, many women will see a benefit in their hair quality from getting extra protein, minerals and collagen. However, either product will provide collagen. 

3. Primitive Scientific Nordic Pure Fish Roe Oil Complex and Sea Buckthorn Oil Blend

Researchers found that after 6 months of taking omega-3s, omega-6s, and antioxidants, a large majority of women in the supplement group reported a reduction in hair loss (89.9% of subjects at 6 months), as well as an improvement in hair diameter (86.1%) and hair density (87.3%).

The Primitive Scientific fish oil supplement combines fish roe and fish oil supplement, providing phosphatidlycholine (skin renewal and anti-aging) and a superior delivery system more in tune with how omega-3’s are packaged in fish and absorbed by the body. The addition of vanilla to the capsule was a great idea as well, making it very easy for anyone to take.

The Seabuckthorn Oil Blend is a unique product that contains omega-6 (used in the previous study), omega-9, plant-based omega-3, and the elusive omega-7 found mainly in sea buckthorn and macadamia nuts. Omega-7 has research showing that it promotes hydration, skin quality and boosts collagen. Sea buckthorn has over 200 compounds, and has been shown to srengthens the structure of hair and is considered an effective remedy against hair loss or even balding.

The Top Recommended Products for Men

Outside of nutrient deficiencies and stress, what works for one guy may not work for another. It can be very hit or miss depending on the cause of your hair thinning or hair loss.

As you will see from the studies, there is a promising percentage of men that do get results from the following list. I just want to set the expectations that you may only see results from medications like finasteride (which can carry side effects) or topical minoxidil, but it shouldn’t stop you from trying natural solutions first.

What I have listed here are what the research has found to work for certain cohorts of men.

1. Primitive Scientific Multivitamin for Men

This is one of the best multivitamins as rated by our Best and Worst Multivitamins article, providing all the necessary B-vitamins, minerals and anti-stress compounds in the correct forms and dosage. Get your dietary  foundation and stress reduction techniques down first.

2. Grass-Fed Bone Both Protein with Collagen (15% off with this link) or Great Lakes Gelatin

Gelatin is only found in bone broth or chicken broth that gels when it cools, or in the powdered form that makes jello.

In one study, supplementing with 14 grams of gelatin daily increased hair diameter averaging 9.3% in the first study and 11.3% in the second study. Approximately 70% of the subjects in both studies showed increases in hair diameter ranging from 5% to 45%. Within 6 months after cessation of gelatin, the hair diameter reversed back its original level proving the increase was related to gelatin intake.

In the following saw palmetto study below, the use of topical saw palmetto and an oral gelatin-cystine supplement caused a further increase of approximately 50% in all hair growth parameters when compared to use of either one alone.

Either product contains sufficient collagen. The Bone Broth Protein is easier to mix in with other drinks compared to the straight gelatin product. 

3. Blue Atlas Shampoo and Gaia Herbs Saw Palmetto

This shampoo product is what I noticed to have the biggest effect on hair thickness and quality. I was looking for one that contained saw palmetto due the positive research on both topical and supplemental saw palmetto, which is a 5-alpha-reductase inhibitor. 

A review found that five randomized clinical trials and 2 prospective cohort studies demonstrated positive effects of topical and oral supplements containing saw palmetto at a dose of 100–320 mg among patients. There was a 60% improvement in overall hair quality, 27% improvement in total hair count, increased hair density in 83.3% of patients, and stabilized disease progression among 52% were noted with use of various topical and oral saw palmetto supplements.

Now for the big showdown of finasteride vs. saw palmetto. Researchers found that 68% of patients treated with finasteride had higher hair density scores from baseline as compared to 38% of the saw palmetto group. Although neither treatment was reported to be clinically effective in 10% of patients, saw palmetto had stabilized progression in 52% of cases. While finasteride was superior, saw palmetto is one of the only natural supplements that has been proven to work in men that has come close to finasteride.