Tag Archive for: Diet

The Breakdown of Collagen & Hair Growth

The more you know about hair growth, the better prepared you'll be to treat hair loss. We'll explain why collagen is important in the hair regrowth process.

You’ve probably heard about collagen. Flip through a magazine or watch an ad for beauty products, and you’ll find a slew of references about collagen’s ability to improve the skin. Collagen works miracles for the skin, making it supple and elastic. But did you know collagen can also boost hair growth? 

What Is Collagen? 

To be clear, hair strands do not contain collagen. Hair is primarily composed of a protein called keratin, which is different from collagen. Keratin is a hard, fibrous protein that forms the structural building blocks of hair, nails, and the outer layer of the skin. (01)

Collagen, on the other hand, is a collection of proteins found in connective tissue like skin and cartilage. These proteins are so abundant that a third of all the protein in the human body is some type of collagen. Internal organs, skin, tendons, parts of our bones, lymph tissue, hair, and nails either contain or rely on collagen for their sturdiness and elasticity. 

How Does Collagen Affect Hair Growth?

So while collagen is not a component of the hair shaft itself, it does contain the amino acids essential for keratin production. By providing the necessary building blocks for keratin, collagen is important for stronger and healthier hair. Simmer a pot of soup bones for a few hours, then let the contents cool. A gelatinous film would form on the top, which would consist primarily of collagen. It’s this collagen that gives bones, cartilage, and tendons their bounce and resilience. It’s also essential for healthy hair. 

In addition, collagen also keeps hair follicles- which are responsible for producing new hair strands – healthy. Collagen ensures a robust scalp by promoting blood circulation, delivering oxygen and nutrients to the hair follicles. It’s collagen that helps ensure hair follicles have the ability to follow the natural growth cycle of hair. 

Does Supplementing Collagen Help With Hair Growth?

Some studies suggest that collagen supplementation may have positive effects on hair health. In one particular study, participants experiencing a hair loss condition called telogen effluvium were administered collagen-focused nutritional supplements. These participants saw a marked improvement in hair density after 16 weeks of supplementation. (02, 03)

It’s important to note that individual responses to collagen supplements may vary. Factors such as overall diet, lifestyle, and underlying health conditions can influence the effectiveness of collagen supplementation for hair growth. In general, though, collagen supplements can ensure that the body obtains the collagen necessary to maintain and improve hair growth. 

How to Add Collagen to Your Diet

Fortunately, you can add collagen to your diet by incorporating a variety of collagen-rich foods. You can also consume nutrients that assist your body in boosting its ability to manufacture collagen. The following are ways to change your diet to boost your collagen:

1. Eat Collagen-Containing Foods

One of the simplest ways to increase your collagen intake is by consuming foods naturally rich in this vital protein. Opt for collagen-rich sources such as bone broth, chicken, fish, and other lean meats. These foods provide amino acids necessary for collagen production, supporting hair growth and reducing hair loss.

2. Use Collagen Supplements

In conjunction with diet changes, you can also obtain more collagen through collagen supplements. Collagen supplements are available in various forms, including powders, capsules, and liquid formulas. They offer a convenient way to increase your collagen intake, promoting healthy hair growth. When choosing a supplement, opt for high-quality products that contain hydrolyzed collagen, as it’s better absorbed by the body.

3. Eat More Vitamin C

Vitamin C plays a significant role in collagen synthesis and absorption. Including vitamin C-rich foods in your diet can enhance collagen production, thereby benefiting your hair follicles and strands. Citrus fruits, strawberries, bell peppers, and leafy greens are excellent sources of vitamin C that can be easily incorporated into your meals. 

4. Stock Up On Amino Acid-Rich Foods

If proteins like collagen were words, amino acids would be the letters that form the words. Amino acids help the body break down food, grow and repair tissue, and boost the immune system. They also help manufacture collagen. Consuming foods rich in amino acids can help you grow healthy hair. Include foods such as eggs, dairy products, legumes, and nuts in your diet to ensure an adequate intake of amino acids necessary for adequate hair growth. (04)

5. Go for Antioxidant-Rich Foods

Antioxidants are vital for protecting hair follicles from damage caused by free radicals. Therefore, incorporating antioxidant-rich foods can help maintain the health and integrity of your hair. Berries, dark chocolate, spinach, and green tea are excellent sources of antioxidants that can be included in your daily diet.

6. Work in the Omega-3 Fatty Acids

Omega-3 fatty acids play a vital role in maintaining the integrity of collagen fibers, thereby supporting healthy skin and hair. Furthermore, these Omega-3 fatty acids possess anti-inflammatory properties that can alleviate inflammation in the hair follicles and promote an ideal environment for hair growth. To support healthy hair growth, incorporate foods rich in omega-3 fatty acids, such as fatty fish (salmon, mackerel), walnuts, chia seeds, and flaxseeds. (05)

Eat a Balanced Diet

In addition to specific collagen-rich foods, it’s vital to maintain a well-balanced diet that provides essential nutrients for overall hair health. Include a variety of fruits, vegetables, whole grains, lean proteins, and healthy fats in your meals. A balanced diet ensures that your body receives the necessary nutrients to support collagen production and maintain healthy hair.

While hair loss can be influenced by various factors, incorporating collagen into your diet can be a beneficial strategy to support healthy hair growth and combat hair loss. By consuming collagen-rich foods, taking collagen supplements, and ensuring an adequate intake of necessary nutrients, you can enhance collagen synthesis in your body, promote hair strength, and improve the overall health of your hair. 

Gelatin Versus Collagen

When it comes to promoting hair growth, gelatin and collagen supplements are often considered as potential solutions. While both substances come from animal sources and have similarities, there are some key differences in their composition and affect on  hair health.

Gelatin contains collagen, but it is not the same. Gelatin’s a protein-rich substance obtained by boiling animal tissues, such as bones and skin. It contains high amounts of collagen, which is the main structural protein found in the connective tissues of animals. 

In terms of hair growth, both gelatin and collagen supplements can provide essential amino acids, such as proline, glycine, and hydroxyproline, which are crucial for the production of keratin—the protein that forms the structure of hair. These amino acids play a vital role in maintaining healthy hair follicles and promoting hair growth.

One notable difference between gelatin and collagen supplements lies in their preparation and usage. Gelatin is commonly used in cooking and food preparation, as it solidifies when cooled and adds thickness and texture to various dishes. It can be consumed in the form of desserts, gummies, or added to soups and stews. 

Collagen supplements, on the other hand, are available in powder or capsule form and are primarily intended for nutritional supplementation. These supplements generally offer a higher concentration of collagen protein compared to gelatin. This increased potency may provide more substantial benefits for hair growth. Collagen supplements are also typically more refined and undergo processing that results in a higher bioavailability, meaning the body can use it more readily than gelatin. 

Nutrients for Your Hair by Happy Head

You can’t go wrong by consuming a varied, healthy diet. However, it doesn’t hurt to bolster that diet with nutritional supplementation. Happy Head’s Hair Growth Supplements  are formulated by our team of experts for optimal hair growth. Each supplement holds essential microbiomes, vitamins, and minerals to boost collagen production. Our supplements also contain both keratin and collagen to fight thinning hair and prevent shedding. Want more collagen? Let Happy Head help! 

Resources: 

(01) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4201279/

(02) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9069902/

(03) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8620403/

(04) https://medlineplus.gov/ency/article/002222.htm

(05) https://pubmed.ncbi.nlm.nih.gov/25573272/

Can You Block DHT Naturally Without Medication?

“No way,” was my initial reaction when my dermatologist first recommended oral Finasteride for my rapidly receding hairline.  My mind was made up, and I was absolutely not taking prescription medication for my hair loss.  I was too afraid of the potential side effects I’d heard about.  Bald certainly was better than impotent, although neither seemed like a great option. True, the number of men who experience sexual dysfunction from Finasteride is minuscule.  With my luck, though, I would be one of the three men out of a million affected.

So, I started checking out natural DHT blockers.  Natural is a better way to go, right?  Here’s what I discovered.  Yes, some natural DHT blockers are showing promise and are worth a test drive.  Are they strong enough to stop your hair loss and regrow your hair?  After many nights of research and weighing the pros and cons, I ended up going the prescription route after all. That doesn’t mean that you won’t come to a different conclusion.   Here’s a guide to help you decide whether natural DHT blockers are the right choice for you.  

Do Natural DHT Blockers Work Differently Than Finasteride, Dutasteride, and Other Prescription Hair Loss Medications?

Is there a difference between how natural supplements and prescription DHT blockers work?  Yes and no.  Functionally, both natural and prescription DHT blockers do the same thing.  They prevent testosterone from converting into Dihydrotestosterone (DHT) that attacks and shrinks your hair follicles.  When your hair follicles are miniaturized, it’s difficult for healthy new hair to grow, and existing hair falls out.  So functionally, both natural and prescription blockers do the same thing.  The main difference is the way they block the DHT and their strength.  

What Enzymes are Being Inhibited?

One milligram per day of Finasteride selectively inhibits the Type 2 isoenzyme that converts testosterone to DHT.  Half a milligram of Dutasteride inhibits both Type 1 and Type 2.  Yes, Dutasteride is considered a stronger medication because it’s a broader spectrum drug.  How do natural remedies compare?  The jury is out.  Not enough research has been conducted to fully understand which enzymes natural DHT blockers inhibit or the amount needed to do the job.  That said, let’s discuss what we do know.  

Some Supplements Effectively Block DHT

Even though more research is needed, preliminary studies indicate that certain supplements show the potential to stop hair loss and promote new growth. Here are some to watch:

Pumpkin Seed Oil

According to a study conducted on 76 men with androgenetic alopecia (male pattern baldness), pumpkin seed oil increased participants’ mean hair count by 40 percent compared to 10 percent of men who used the placebo.  Most participants did not experience any adverse effects from the pumpkin seed oil. (01)  Before you rush out and buy pumpkin seed oil, consider this.  The study was the first of its kind and the sample size was small.  The study also did not determine how pumpkin seed oil works.  Neither DHT nor prostate-specific antigen (PSA) levels were tracked.  

Rosemary Oil

Rosemary oil was put to the test in 2015 during a small research study of 50 men.  When compared to two percent Minoxidil, rosemary oil had a surprising result.  It was found to be equally as effective. (02)  Here’s the catch, though.  Five percent Minoxidil is stronger than two percent and more effective. (03)  Is there a dosage of rosemary oil strong enough to regrow your hair?  The jury is out.  More research is needed.      

Saw Palmetto

Saw Palmetto is a palm-like tree with berries.  Extracts are known to have medicinal purposes, and there’s evidence that saw palmetto stimulates hair growth.  Thirty-eight percent of men in one research study saw increased growth after using saw palmetto every day for two years.  Sounds promising, right?  It is.  That’s why we added saw palmetto to our supplements, shampoo, and conditioner.  

While saw palmetto is a good complementary treatment to prescription hair loss medications, we don’t recommend it as a stand-alone treatment for androgenetic alopecia.  In the same study, more men who used Finasteride experienced hair growth than men who used saw palmentto.  The study also indicated Finasteride was more effective for men with more advanced hair loss. (04)   

Green Tea

Green tea contains a plant compound called epigallocatechin gallate (EGCG) that is believed to act as a DHT blocker and prevent hair loss due to male and female pattern baldness.  A study on mice indicated that 33 percent of the mice who drank extracted polyphenol from dehydrated green tea had significant hair growth compared to mice who drank plain water. (05)  Another study conducted in vivo and in vitro on humans substantiated the findings. (06)  Before you stock up, though, keep in mind that further research is needed.  We still don’t know exactly how much green tea is required to stimulate growth in humans or how green tea compares to other hair loss medications.  

Lifestyle Enhancements Can Help With Hair Loss

Sure, you know that eating a lot of junk food, drinking too much, and smoking are bad for you.  But, did you know that certain lifestyle changes can help you fight genetics?  Here are a few:

Scalp Massage

Research has indicated that just four minutes of scalp massage that stretches your skin to open the hair follicles can increase your hair thickness. (07)  Should you run out and get a scalp massager?  Maybe.  The study is promising, but it was only conducted on nine men.  A follow-up study indicates that scalp massage is more effective for frontal, temporal, or vertex thinning than diffuse thinning. (08)  More research is still needed.  

Exercise

Contrary to popular belief, exercise won’t make your hair fall out.  Although not proven, it may help promote hair growth and health by improving blood flow to your scalp.  

Diet

Certain foods aren’t likely to make your hair fall out, but nutrient deficiencies are another story.  Vitamin D and iron are the most common deficiencies that contribute to hair loss.  The good news is that the deficiencies are usually temporary.  Once supplements are taken, hair loss will be reversed.  Foods can help make your hair look thicker, healthier, and shinier.  If you’re concerned about hair loss, ensure you’re eating plenty of protein.  Protein is the primary building block contained in keratin that makes up your hair.  

Sleep

Little research has been conducted on the association between sleep and male and female pattern baldness.  One study did find that men with androgenetic alopecia tend to have more sleep disturbances than men who were not experiencing hair loss. (09)  Neither cause nor effect were established.  One explanation could be stress.  Chronic stress can push your hair into a resting phase and cause hair loss.  The solution?  A good eight hours of uninterrupted sleep.

Is There A Downside to Experimenting With Natural DHT Blockers?

If you’ve seen a Hamilton-Norwood scale, you know that male and female pattern hair loss progresses over time.  Early on, the hair follicles are still open, even though they may be starting to shrink.  It’s easier to regrow hair while those follicles are still viable.  If you use a natural DHT blocker that isn’t strong enough as a stand-alone treatment, the follicles could completely close, and you may lose the opportunity to maximize growth. 

What if you Need Something Stronger?

It’s understandable if you want to go the natural route to block DHT.  If going au natural isn’t right for you, though, there are options that will help you avoid the undesirable side effects that you may have heard about.  Topical treatments exist to treat male and female pattern baldness and have been proven to be as effective as oral pills. (10)  They avoid side effects because they are not metabolized systemically.  Here are the top contenders:

  • Topical Minoxidil 
    • Enlarges your hair follicles to allow for new, healthy growth
    • Sold over the counter in two and five-percent solutions
    • Available by prescription in higher dosages
  • Topical Finasteride
    • First-line DHT blocker 
    • Available to men and women who are not childbearing age
  • Topical Dutasteride
    • Broad-spectrum DHT blocker
    • Available to both men and women who are not childbearing age
  • Topical Spironolactone
    • DHT blocker 
    • Only prescribed to women

Another benefit of topicals is the ability to combine multiple treatments into one formula to give the highest opportunity for regrowth.  Minoxidil is often combined with DHT blockers to enlarge the hair follicles while preventing hormones that attack the hair follicles from converting.  

Want to try prescription topical medication?  Topicals can complement natural DHT blockers or work on their own.  New customers can get 50 percent off of their first order.  Visit us and learn how to get started.  

 

Resources:

(01) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4017725/

(02) https://pubmed.ncbi.nlm.nih.gov/25842469/

(03) https://pubmed.ncbi.nlm.nih.gov/12196747/

(04) https://pubmed.ncbi.nlm.nih.gov/23298508/

(05) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2569505/

(06) https://pubmed.ncbi.nlm.nih.gov/17092697/

(07) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4740347/

(08) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6380978/

(09) https://pubmed.ncbi.nlm.nih.gov/35469370/

(10) https://pubmed.ncbi.nlm.nih.gov/34634163/#:~:text=Conclusion%3A%20Topical%20finasteride%20significantly%20improves,impact%20on%20serum%20DHT%20concentrations.

 

Diet and Hair Loss: Is There a Relationship?

 

When you’re losing your hair, you’ll try just about anything to make it stop.  Shampoos, conditioners, essential oils, vitamins… they’re all fair game.  The easier and less invasive, the better.  So, it’s only natural that diet is a hot topic.  Diet is a manageable lifestyle change that could make a difference.  

But, if you’re like most people, you probably have more questions than answers when it comes to how diet and nutrition affect your hair.  According to a 2017 study conducted by the International Food Information Council (IFIC), there’s a lot of conflicting information, causing confusion about what to eat.  Determining whether specific foods will help or hurt your hair loss condition is even more challenging.  We hear it all the time from patients.  “Can alopecia be reversed by changing my diet?”  “Which diet will best reduce the inflammation on my scalp?”  “Do I have to go gluten, dairy, and sugar-free?”  

Before you resort to radical measures, keep reading.  We’ll help you separate truth from fiction and share firsthand information from our own Dr. Ben Behnam, board-certified dermatologist and co-owner of Happy Head hair loss solutions.  

Can Improving Your Diet Prevent Further Hair Loss and Stimulate Growth?

Does what you eat affect your hair?  That’s the question that most people want to be answered.  After all, why bother changing your diet if it won’t make a difference?  The answer is yes; nutrition may indeed affect your hair.  One study found that nutritional deficiencies can cause telogen effluvium, androgenetic alopecia, or alopecia areata. It also found that over-supplementation can lead to hair loss as well.  

The Wrong Diet Really Can Cause Scalp Inflammation

Nutritional deficiencies aren’t the only problem.  Scalp inflammation caused by an unhealthy diet is another issue.  A high fat, high-cholesterol diet has been found to stimulate the inflammatory process on the scalp.  A study conducted in 2018 found that mice who were fed a traditional western diet experienced skin discoloration, inflammation, and hair loss.  The mice’s hair turned black, gray, then white before falling out.  The diet, which induced inflammation, mimicked the aging process in humans and aged the mice’s hair by 36 weeks.  The hypothesis is that when what you eat generates an inflammatory response, it causes your hair to age prematurely.  

Which Diet Should You Choose to Prevent Hair Loss?

Now that we’ve established that the wrong diet is a recipe for disaster when it comes to your hair, which diet should you consider?  Keto, Autoimmune Protocol (AIP), Mediterranean… the list of possibilities seems endless.   The truth is that further research is needed on the use of diet in alopecia treatment.  One study indicates that the Mediterranean diet, which contains foods with anti-inflammatory properties, may stimulate hair growth and health among people with androgenetic alopecia.  Figuring out the differences between each diet gets tricky, though. In many cases, overlap exists in the philosophies behind the diets.  

A Protein-rich Diet Helps Build Keratin

Regardless of which diet you choose, it’s important to select a protein-rich diet filled with fresh, unprocessed foods.  Hair is primarily composed of keratin, a mixture of filament-forming proteins.  To make keratin, your body needs protein.  All protein is not created equal, though, according to Dr. Behnam.  “Select pasture-raised chickens, raised on a farm and not in a cage,” says Behnam.  “When chickens are trapped in a cage, their testosterone levels increase from the stress of being in the cage.  When you eat caged chicken, you get extra testosterone that can potentially convert to DHT leading to more hair loss.”

Vegetarians Often Lack Enough Protein in Their Diets

Dr. Behnam finds that his patients who are vegetarians tend to lack the protein and vitamins necessary for adequate hair growth.  We’ll talk a little more about vitamins later, so let’s focus on protein for now.  Some excellent sources of plant protein can compensate for animal protein.  Those sources include nuts and nut butter, lentils, beans, peas, leafy green vegetables such as broccoli, spinach, and brussel sprouts.  

Dr. Behnam is a big advocate of protein powder, not only for vegetarians, but for all of his patients.  It’s important to use the right type, though.  According to Behnam, “Two types of protein powder are on the market.  One is whey protein isolate. Whey protein isolate powder is easily found in retail stores in muscle milk, and other types of sports shakes.  It’s less expensive.  The only problem is that whey protein isolate increases the concentration of amino acids such as valine and isoleucine, which lead to higher testosterone production.  That extra testosterone has the potential to convert to DHT and cause hair loss.  The solution is to use whey protein concentrate.  Whey protein concentrate is harder to find, but it will boost your protein without increasing your testosterone or DHT levels.”  

Do You Have to Give Up Caffeine?

If you can’t seem to get moving in the morning without a cup of coffee, don’t despair.  “Caffeine doesn’t affect testosterone levels,” says Dr. Behnam.  “You can enjoy it without worrying.  I recommend that you stay away from energy drinks, soy milk, and anything high in MSG, though.”  

Nutritional Supplements

Vitamins and supplements aren’t a big deal to most people.  You don’t need a prescription to get them, so they’re safe, right?  Not so fast.  Vitamins and supplements aren’t always as innocuous as they seem.  There are a couple of things you need to know:

  1. The FDA does not regulate dietary supplements
  2. Over-supplementation of selenium, Vitamin A, Vitamin E, and other vitamins have been associated with hair loss

That said, Dr. Behnam usually tests his patients’ Vitamin D and iron levels because deficiencies are prevalent and are well-documented reasons for hair loss.  Vitamin D plays a crucial role in the hair growth cycle.   While the exact reason why iron deficiency causes hair loss is unknown, reversal of iron deficiency in mice led to a reversal of hair  loss.  

Here’s the inside scoop on other essential vitamins:

Biotin

There has been a lot of hype about biotin supplements, shampoos, conditioners, and more.  Truth be told, biotin deficiency is rare.  Clinical trials have not shown biotin to be effective in stimulating hair growth without a true deficiency.  

Zinc

Zinc deficiency can be either acquired or inherited.  It is common among vegetarians since vegetables contain less zinc than meat.   Zinc deficiency causes telogen effluvium and brittle hair.

Vitamin A

Vitamin A is the main ingredient in retinoids and retinoic acid.  It has been proven to work in conjunction with Minoxidil and Finasteride to increase absorption of the medications.  Vitamin A deficiency does not cause hair loss, although a connection between over-supplementation and hair loss has been found.  

Vitamin E

It’s not common for people to have vitamin E deficiencies.  More research needs to be conducted, but in one small study with 21 participants, people who received vitamin E supplements had an increase in hair count compared to people in the placebo group.  Too much vitamin E is too much of a good thing.  It can increase the risk of bleeding and decrease thyroid hormone production, resulting in hair loss.   

Balancing Your Diet Is A Process

Learning how to eat for healthy hair takes time.  Sometimes you don’t know if changing your eating habits or adding a particular vitamin will help until you try it.  If you’ve already been diagnosed with male or female pattern hair loss or some other type of alopecia, supplementing your diet with topical medications such as Minoxidil, Finasteride, Spironolactone, or Duasteride may be a good option for you.  Topical medications have been found to be as effective as oral medications without the bothersome side effects.  Even better, like your diet, our formulas can be customized to meet your specific needs.  For more information, contact us to determine whether you are a good candidate for Happy Head or one of our other prescription-grade hair loss solutions. 

Resources:

(01) https://foodinsight.org/survey-nutrition-information-abounds-but-many-doubt-food-choices/

(02) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5315033/

(03) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6065400/

(04) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7109385/

(05) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5315033/

(06) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5315033/

(07) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5315033/

(08) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5582478/#:~:text=Despite%20its%20popularity%20in%20the,multiple%20factors%2C%20including%20patient%20history.

(09) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5315033/

(10) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5315033/

(11) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5315033/