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10 Natural Ways To Improve Hair Health and Growth

10 Natural Ways To Improve Hair Health and Growth Our outward look can reveal information about our internal wellness. The underlying causes of hair loss should be treated first, however there are many of solutions for re-growth! Any underlying issues should be tested and treated, so talk to your doctor about it. Thyroid disease, autoimmune disease, insufficient nutrition, stress or trauma, digestive disorders that contribute to poor nutritional absorption, and hormonal abnormalities are all common reasons of hair loss.

Every day, you shed roughly 100 hairs from your body. Hair growth cycles usually allow for a certain amount of shedding. If your hair loss appears to be excessive or has altered from what you're used to, consult your doctor. Ask your doctor about some of these additional possibilities for improving the health of your hair if you've treated the underlying reason but still want more options.


Appropriate protein diet is the most basic requirement for optimal hair development. The average adult female should consume 46 grams per day, whereas the average adult male should consume 56 grams per day. Athletes, pregnant or breastfeeding women, and persons recovering from illness should consume more than the normal amount of calories.

The finest sources of protein are meat and fish. It can also be found in modest levels in grains, eggs, dairy, beans, nuts and seeds. Every day, eat a variety of freshly prepared dishes. Protein powder can be utilized by persons who have trouble getting enough calories in their diet.

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Stress Management

Excessive hair loss is well-known to be caused by stress. Increased hair shedding can be caused by excessive levels of the stress hormone cortisol. As a result of one hormone becoming excessively high, others are often left unbalanced.

Increased stress can produce hormonal havoc, making you feel ill and causing you to shed more hair. In this way, estrogen, in particular, can become imbalanced and cause hair loss. Stress can lead to a lack of sleep, and high cortisol levels can lead to blood sugar abnormalities.

‌‌Blood Sugar Balance

Increased hair loss can be caused by unbalanced blood sugar, feeling "hungry," cranky, or nervous after going too long between meals. Processed sugar and simple carbohydrates should be consumed in moderation.

Maintain a supply of protein snacks and consume meals at regular intervals. It is possible to experience significant blood sugar variations throughout the day without becoming diabetic. Talk to your doctor if you think your blood sugar swings are interfering with your daily life.

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Collagen supplements have become extremely popular as a way to improve the health of your skin, hair, and nails. Fish, poultry, and other livestock can all be used to make collagen. In both animals and humans, it is the most important component of connective tissue. It is made up of bones, cartilage, skin, tendons, and ligaments, among other things.

Although there isn't much research on the usefulness of taking collagen as a supplement, preliminary studies have revealed it to be beneficial for increasing skin elasticity and moisture, as well as benefiting aging skin in general. It can also aid in the recovery of healthy wounds. It's still usually safe to take, with no known side effects.

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Bone Broth

Bone broth is an excellent source of vitamins, minerals, fat, protein, and collagen, as well as other micro and macronutrients. You may easily create it at home or get it ready-made. It doesn't have to be tough; simply utilize leftover bones and vegetable scraps from prior meals.

Freeze whatever you wish to use until you're ready to cook. Place everything in a slow cooker with enough water to cover it for 12–24 hours. To taste, season with salt and fresh or dried herbs.


Zinc is an important vitamin that is mostly derived via meat and fish consumption. Zinc deficiency is still widespread in those who have digestive problems or who don't eat meat.

Several studies have looked into the relationship between zinc deficiency and hair loss or poor hair growth, with variable degrees of success depending on the patient population. It is, nonetheless, a beneficial treatment. It's likely that getting the right dose of zinc is crucial to getting the best results. Consult your doctor to determine the appropriate zinc dosage for you.

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Low iron levels are linked to slowed hair development, abnormal hair loss, and exhaustion. Anemia or a lack of red blood cells can result from an iron deficit. When your body doesn't have enough red blood cells, oxygen and nutrients don't circulate as efficiently, and hair development becomes less of a priority.

Request a blood test from your doctor to see if you require iron, as too much iron can be hazardous, and persons with certain diseases should never take iron supplements.

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Vitamin C

Despite the fact that vitamin C insufficiency isn't linked to hair loss, it can help with hair development in other ways. Taking vitamin C with iron improves iron absorption. If you're iron deficient, consuming vitamin C can help you get your iron levels up faster. Vitamin C is also required for collagen production in the body.

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Selenium is a trace mineral that is required for the formation of glutathione, the body's most powerful antioxidant. Hair pigmentation alterations have been linked to selenium deficiency. Supplementing with selenium reduced hair loss in chemotherapy patients, according to one study.

Before taking supplements, talk to your doctor about any prescription interactions. Excess selenium is dangerous; for an appropriate dose, consult a medical practitioner. Brazil nuts are a high-quality source of selenium.

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‌‌‌‌B Vitamins

B vitamins, often called the B complex, consist of a number of very different but overlapping vitamins. Four of them have important roles in hair health: Riboflavin (vitamin B2), biotin (vitamin B7), folate (vitamin B9), and cobalamin (vitamin B12). A balanced healthy diet does not require supplementation of B vitamins. However, deficiency can happen from poor nutrient absorption, inadequate intake, or excessive stress.

Riboflavin deficiency is uncommon in modern countries since it is found in so many foods. Although high doses are sometimes used to address diseases unrelated to hair loss, supplementation is usually unnecessary.

Biotin is a vitamin that the body can make, thus supplementation isn't necessary for healthy people; deficiency has never been observed in people who consume a normal diet and have no health problems. Alcoholism, pregnancy, and certain gastrointestinal diseases can also cause deficiency.

Hair, skin, and nail health may benefit from therapeutic supplements. However, the evidence is contradictory. Take note that using biotin supplements can cause blood test results to be thrown off. Before getting blood testing, tell your doctor if you're using biotin supplements. To get accurate findings, you may need to stop for a while beforehand.

Folate deficiency was more widespread until grain fortification became common in affluent countries. The most prevalent causes of insufficiency include stress, pregnancy, heavy alcohol consumption, and malabsorption. Folic acid, folate, and folinic acid are three different types of folate that have varied purposes (best evaluated on an individual basis). Folate interacts with some chemotherapy medications, so don't take it without your doctor's permission if you're on chemo.

Vitamin B12 insufficiency is still common in those who have digestive problems, eat vegan or vegetarian diets, or are old. Supplements are usually unnecessary for healthy persons who eat a balanced diet.

Because they have comparable activities in DNA synthesis, which is vital for hair development, B12 and folate are frequently combined in supplements. MTHFR, or methyltetrahydrofolate reductase, is a gene that controls folate metabolism. People who have this genetic mutation may require special supplements to help them digest folate and B12. Hair loss is more common in those who have inadequate folate and/or B12 in their red blood cells, according to several research.

Read more:
The Benefits of a Vitamin B Complex Supplement
Omega-3s, Vitamin B and Cognitive Health
8 Types of Vitamin B and Their Health Benefits
Vitamin B Complex Health Benefits: Exploring the Power of This Essential Nutrient
Everything You Need to Know About Vitamin B12 (Cobalamin)

‌‌‌‌‌‌A Well-Rounded Approach

Hair growth necessitates adequate diet, stress management, and consultation with your doctor to treat any underlying issues. All of these items are part of a well-rounded approach to hair health. As with anything, the right dosage is crucial. Doses that were too tiny were useless, while doses that were too big were harmful.

For help with tailored treatment programs for your specific needs, consult a licensed naturopathic doctor or a registered dietitian.

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