NUTRITION
SOME HELPFUL IDEAS AND DISCUSSION
Q: Why is nutrition so important for hair and scalp health?
A: Many hair and scalp symptoms related to our nutrition, for example, oily hair may be associated with vitamin b deficiency.
While medical practitioners will assess your general health, trichologists and dermatologists often assess blood tests differently. They may consider the optimum range of blood tests differently for improvement in hair and scalp health.
When considering treating a hair or scalp condition, reviewing and addressing nutrients in your diet alongside physical adjustments such as scalp massaging, inversions and exercise can all improve the circulation to the scalp. Supplements and medication can also be valuable contributions to your hair and scalp health, as can other factors such as your mental health your working and living environment. For example, heat, light, alcohol, smoking and coffee all limit the absorption of vitamins such as vitamin A. Antibiotics impact on vitamins such as vitamins B3 and K.
In summary we believe that to achieve the best results for your hair and scalp health a holistic approach is needed which considers nutrition, lifestyle, product use and medications. A specific treatment in isolation may be effective but likely limited without consideration of other factors.
Q: What are the essential nutrients for optimum health?
A: Patrick Holford* suggests evidence point to fifty nutrients essential for our general health. Gaining sufficient nutrients can impact on our IQ, physical performance, sleep, resistance to infections and overall lifespan. This includes in addition to carbohydrates, fibre, sunlight, oxygen and water:
- Fats such as linoleioc acid
- Amino acids such as lysine
- Minerals such as calcium
- Vitamins such as vitamin B12
* Patrick Holden, ‘New Optimum Nutrition Bible’, 2004
Q: When should I use supplements?
A: Getting the right balance of nutrients is best achieved through our diet. However, there can be some nutrients that are difficult to gain, for example, if you follow a vegan diet. It is vital to obtain as many nutrients as possible through non-processed, healthy foods as these nutrients are not synthetic and will benefit and absorb better.
Another consideration is that most multivitamin supplements are based on recommended daily amount (RDA) levels of nutrients which are not the same as optimum nutrient levels. Working closely with a nutritional therapist can advise you what the optimum levels are specifically for your needs, including for your hair and scalp health, and then calculating your supplementary range (the difference between what you are likely getting from your diet and what you need).
Q: How do I know if I am deficient in vitamins and minerals?
A: There are two main methods for assessing deficiencies:
- Blood test – this should be taken without any reliance on daily supplements of vitamins and minerals in order to offer a best case baseline
- Symptoms – assessing the skin, hair and scalp in addition to other symptoms such as headaches, stiffness etc can sometimes indicate a deficiency.
If you exhibit several symptoms and your blood results demonstrate a low score in some vitamins and minerals, it may be helpful to work with a nutritional therapist. Your trichologist remember is focused on your hair and scalp health and will prioritise these areas, but improving your general health will clearly also benefit your hair and scalp. Read our article on the importance of vitamins and minerals.
| Signs of deficiency in your hair or scalp | Food source examples | Nutrient example |
| Dry, brittle hair, dandruff, dry flaky skin | Carrots, sweet potatoes, spinach, liver, watercress, cabbage, squash, melon, tomatoes, broccoli, apricots, papayas, tangerines | Vitamin A |
| Dull or oily hair, eczema | Mushrooms, watercress, cabbage, asparagus, broccoli, pumpkin, beansprouts, mackerel, milk, bamboo shoots, tomatoes | Vitamin B2 (riboflavin) |
| Eczema | Mushrooms, tuna, chicken, salmon, asparagus, cabbage, lamb, mackerel, cauliflower, courgettes, wholewheat | Vitamin B3 (niacin) |
| Thinning hair, brittle nails, premature greying hair, eczema | Eggs, nuts, seeds, salmon, sweet potatoes, cauliflower, lettuce, peas, tomatoes, oysters, grapefruit, sweetcorn, cherries | Vitamin B7 (biotin) |
| Hair thinning, poor scalp health, eczema, premature greying hair | Leafy greens, citrus fruits, legumes, eggs, asparagus, lentils, wheat germ, spinach, peanuts, sprouts, asparagus, sesame seeds, hazelnuts, broccoli, cashew nuts, walnutws | Vitamin B9 (folic acid is the synthetic form of B9) |
| Hair thinning, increased hair shedding, premature greying, poor hair condition, eczema | Meat, fish, dairy, fortified unsweetened cereals, oysters, sardines, tuna, eggs, prawns, cottage cheese, milk | Vitamin B12 (cyanocobalamin) |
| Dry, weak hair, slow hair growth | Citrus fruits, berries, peppers, broccoli, watercress, cabbage, cauliflower, strawberries, lemons, lime | Vitamin C (ascorbic acid) |
| Hair thinning, slow hair growth | Fatty fish, egg yolks, fortified dairy, oysters | Vitamin D |
| Hair loss, dry scalp | Nuts, seeds, spinach, avocados, peas, wheat germ, tuna, sardines, salmon | Vitamin E |
| Excessive hair shedding, brittle hair | Red meat, spinach, lentils, quinoa, tofu, chickpeas, pumpkin seeds, parsley, almonds, prunes, cashew nuts, raisins, brazil nuts, walnuts, dates, pork, cooked dried beans, sesame seeds, pecan nuts | Iron (ferritin) |
| Hair loss, dry scalp, dandruff | Pumpkin seeds, chickpeas, beef, cashews, oysters, nuts, whole grains, ginger root, dry split peas, turnips, oats, wholewheat grain | Zinc |
| Hair thinning, scalp irritation | Brazil nuts, seafood, whole grains, tuna, oysters, molasses, mushrooms, herrings, cottage cheese, cabbage, beef liver courgettes | Selenium |
| Dry, brittle hair, scalp dryness, eczema, dandruff | Fatty fish, flaxseeds, walnuts, chia seeds, sunflower seeds | Omega-3 (EPA, DHA) |
| Hair loss, slow growth | Dark chocolate, nuts, leafy greens, beans, wheat germ, brewer’s yeast, garlic, cooked beans, green peas, crab | Magnesium |
Q: Can genetic testing identify what nutrients I am deficient?
A: No, the genetic test offers you an insight into what nutrients (vitamins, minerals) you may be predisposed to being deficient, however, assessing any current deficiencies rely on a blood test and symptom assessment, in addition to a food diary to indicate if you are eating the right balance of nutrients.
Q: Can I over-supplement?
A: Yes! Discussions have been exploring the impact of supplements, and in USA there is increasing evidence of liver damage as a result of harmful or excessive use of supplements*. Gaining nutrients from diet reduces the likelihood of excessive vitamins and minerals.
* Why supplements may hurt your health more than help
Q: How do I get a blood test?
A: Some GPs may undertake blood tests on your behalf but this may be specific to your general health needs, and only in relation to symptoms.
If you wish to consider nutrients in relation to your hair health only, we offer a Root Cause Clinical blood test which covers:
- Full blood count
- Thyroid health – (Thyroid Stimulating Hormone, Free Tri-iodothyronine, Free Thyroxine Anti-Thyroglobulin Antibody, Anti-Thyroid Peroxidase Antibody)
- Ferritin
- Vitamins B12 and D
- Zinc
- Magnesium
- Folic Acid
Remember to stop any supplements at least a week before your blood test to try and provide an accurate baseline measurement.
This is a general information sheet to support your treatment pathway but does not replace personalised nutritional guidance – we would always encourage you to discuss any concern with your trichologist and/ or doctor. No question is daft – our trichologists would be delighted to hear from you!
APRIL 2024