Vitamin and minerala

Top 5 Supplements For Your Hair and Why

Do you ever get confused with which hair supplements you should or shouldn't be taking? Do you get recommendations from your friends or a new magazine article? Supplements can be very helpful, but they need to be used correctly.

You take them for a few weeks and nothing really happens so you give up or try something else? This is a very common story that I hear in my clinic. If you had a heart problem would you ask a friend or take the advice form a magazine? Obviously not and while I am in no way suggesting that hair loss is a serious threat to life, it is vitally important to our psyche. So lets clear a few things up with supplements.

The truth is this:

There are some specific supplements which are VERY helpful to patients with Hair Loss and there are a lot of others with a bunch of "hype" and no science or legitimacy backing their use.

Today I want to show you what I consider to be the Best Supplements for Hair Loss, but more specifically... I like them.

These supplements are the same ones I use on my private patients and they have scientific evidence backing them.

Let's look at the facts and the science so you can get on the right track to feeling better and not only treating your Hair loss but reverse it…

Not all Supplements are Created Equal

This should go without saying, but not all supplements are created equal.

Unlike the pharmaceutical industry, the supplement industry is not regulated very well.

As a result some supplement companies have included lower grade ingredients into their supplements which are less biologically active ingredients and in some cases do not even have the quantities that they claim on the package.

This can be frustrating for patients who don't understand this.

They get cheap supplements from places and they don't feel any different after taking them.

Then they feel like it's a waste of time and money.

And it is.

Unless you get HIGH quality ingredients from reputable high quality brands.

When patients use HIGH quality supplements that are targeted to their nutritional deficiencies the results can be very impressive.

I see hundreds of medical reps trying to sell my clinic ‘wonder supplements’ so how do I choose ? Well, I use a combination of the following guide my judgement when I make supplement recommendations to my patients:

  •   Literary Studies (Meaning that these supplements have been shown or proven to actually help reverse disease)
  •   My own personal clinical experience (Meaning do the supplements actually work - many supplements show promise in testing and in certain studies but they fall short in clinical practice)
  •   What I've seen works (Including the opinions of other experts and what I've personally seen/used)
  •   What other experts use and recommend  (With so many supplements it's impossible to know and understand everything about them, but knowing what works with other patients and other providers is very helpful).

So, how do I choose? In most consultations I request a basic blood report. This is the starting point I say basic as Hair Loss sadly is not usually covered under medical insurance so patients are required to pay for them. These can be expensive so my first stop is to see what if any ( and there usually are)nutrient deficiencies.

Lets have a look at some:

Numero Uno


Ferritin is an indication of the amount of iron in storage in your body.

Low ferritin levels are often associated with symptoms such as fatigue, shortness of breath, inability to exercise and of course one of the main reasons for abnormal female hair loss.

Diagnosing and treating low ferritin is important because it can actually reverse these symptoms and improve quality of life and your hair.

In addition, low iron (and thus low ferritin) is an important cause of hair loss in pre menopausal women.

This is very important because many cases of hair loss are attributed to "genetics" and/or "thyroid" related problems when in reality they may be due to low iron levels.

Another study (of women of child bearing age without inflammation or other known conditions) showed that ferritin levels less than 80 ng/mL are strongly associated with telogen hair loss.

If you have a ferritin level less than 80 ng/mL and you are experiencing hair loss, then it would be worth considering iron supplementation (or at least discussing this option with your Trichologist).

If you are experiencing hair loss then proper evaluation of iron status and other nutrients are very important.

Ferritin is a marker of the iron stores in your body. And iron is responsible (and critical) to maintain energy levels, maintain thyroid function, promote proper hair growth and so much more.

That means managing your ferritin level becomes very important.

Another important factor that shouldn't be overlooked is that most providers tend to ignore ferritin levels unless you have anemia.

You  can have low ferritin levels and not be anemic. Because of this, many patients with the symptoms of low iron tend to be ignored by physicians unless it is also accompanied by a low hemoglobin (this is termed anemia, or iron deficiency anemia).

Inadequate or depleted iron storage is the most prevalent nutritional deficiency in women of menstruating age. Iron is lost predominantly through menstruation each month, and if a woman’s periods are excessively heavy or frequent she may drop her iron stores quite rapidly. Iron deficiency may also occur during pregnancy as a result of increased demands on the mother’s nutrient reserves by the developing infant.

Iron is central to healthy functioning of the human body because it’s the main constituent of haemoglobin – the oxygen-carrying protein inside red blood cells. Iron is also essential for many bio-chemical processes including the formation of many cytochrome iso-enzymes and certain respiratory enzymes.

A small but constant daily intake of iron is essential to maintain the quality & numbers in red blood cell production. Females 14-50 years of age require 15-18mg of iron per day, decreasing to about 8mg/day after menopause.

Early indicators of diminished iron levels are fatigue, dry skin and hair, or intolerance to cold. Scalp hair density will reduce; individual hair shafts become thinner in diameter, and (in brunettes) the natural hair colour may change to a reddish-brown.

Vitamin C enhances the absorption of supplemental iron; green leafy vegetables with the absorption dietary iron from animal protein (lean red meat).

#2. Zinc

Zinc happens to be one of the top 5 most common nutrient deficiencies that I see on a daily basis.

There is a good chance that your zinc levels are low and supplementing can be difficult.

Not all brands of Zinc are absorbed equally. Zinc bound to picolinic acid has been shown to have superior absorption when compared to other forms.

This is why I recommend Zinc in this form, having said that I have seen some improvement with Zinc bound to Citrate.

•Boosts T4 to T3 conversion

•Lowers inflammation and acts as an anti inflammatory

•Balances the immune system.Hair follicles are normally ‘immune response protected’ skin appendages. The consequences of conditions such as Alopecia areata result when the immune concessions against this tissue-specific autoimmune state are withdrawn.

•Reduces free radicals while acting as an anti-oxidant

How to use:

1 - 2 tablets per day

One AM and One PM

Take with food

#3. Probiotics and Prebiotics

Now Im a huge fan of probiotics but not just any probiotics.

Just like supplements, not all probiotics are created equal!

In my patients I prefer and recommend a combination of pre and probiotics.

This is because most Hair Loss patients have some degree of intestinal dysbiosis and poor nutrient absorption.

Why is it good for Hair health

If there is any inflammation, or other gut imbalance, then nutrient absorption will decrease.

That means that small changes in your gut can lead to changes in hair quality and speed of growth.

This is also the major reason that your gut can't be ignored if you have Hair Loss.

How to use

  • Take 2-3 per day
  • Alternate taking with and without meals.








#4. Vitamin D3

Vitamin D is another one of the most common nutrient deficiencies that I see on a daily basis, surprisingly so living in the desert.

Unless patients are supplementing with it already,I almost always find that Vitamin D levels are low.

Many patients, even those that live in the UAE, wonder why their Vitamin D levels are so low.

In order to get adequate Vitamin D from sun exposure you need to meet the following conditions:

•Be out in the sun between the hours of noon and 2pm, when your shadow is smaller than you (the time of day with the most UVB rays)

•40% of your body must be uncovered

•There cannot be any clouds obstructing the sun (otherwise UVB rays will bounce off the clouds)

•You must NOT be wearing any sun screen (most sun screens block ALL of UVB rays)

Certainly living in the UAE most of these are not possible for obvious and differing reasons.

This is why I recommend that EVERY patient gets their Vitamin D levels checked and that they supplement with Vitamin D to achieve a blood level around 50 ng/ml.

However, avoid blindly take Vitamin D.

Please get your levels checked and base your dose off of those levels.

Why Vitamin D is good for Hair loss patients

It is estimated that around 1 billion people suffer from vitamin D deficiency.

And vitamin D is critical to several functions in the body:

•Involved in proper development of bone and muscle

•Regulates immune function

•Prevents onset and development of autoimmune disease

•Acts as a steroid pro-hormone

•Helps maintain calcium homeostasis in the body

•And these are functions NOT related to hair loss.

(Why isn't every Doctor checking EVERY patient for Vitamin D deficiency?)

#5. Vitamin B

Vitamin B12 is very important for patients with Hair loss.

Thyroid hormone is required for proper stomach acid production and stomach acid is required for proper B12 absorption.

Low thyroid hormone = low stomach acid = high risk of developing vitamin B12 deficiency.

The B-vitamins are essential co-enzymes to maintaining mitochondrial ATP production. Compromised mitochondrial function leads to low metabolic (thyroid) activity. Thiamine (Vitamin B1), B12, Vitamin D and folic acid are synergistic to copper. Supplementing these nutrients where required helps restore body copper balance. Vitamin D metabolism is enhanced by copper.

In addition to the mechanism mentioned above patients with Hashimoto's are at increased risk for developing the autoimmune condition of pernicious anemia.

This is another mechanism by which hypothyroid patients may be at risk for developing vitamin B12 deficiency.

Many patients may have so-called "normal" serum B12 levels but still experience the signs and symptoms of B12 deficiency that then improve with proper replacement therapy.

Replacing Vitamin B12 is very important because many of the symptoms of B12 deficiency may mimic symptoms of hypothyroidism.

# And Finally…….

High quality, deep sleep tends to be under rated in terms of its importance for overall health and hair health.

Low quality sleep will increase inflammatory levels, increase blood sugar levels, decrease the body's ability to lose weight and overall decrease how quickly patients can get results.

Not only this but sleep plays an important role in regulating your immune system. Decreased sleep may cause an increased risk of TRIGGERING autoimmune disease.

In addition some studies show that lack of sleep leads to an increase in TSH and an increase in circulating levels of thyroid hormone.

Sleep reduces immune function AND thyroid function.

If your sleep is suffering then you absolutely need to focus on it and make it a PRIORITY.

It's just as important (if not more important) than supplementing with hair supplements and topical treatments.

Do Protein Smoothies Cause Hair Loss?


Can protein smoothies cause hair loss? Half of Europeans and Americans use supplements, according to recent statistics. By 2017, analysts estimate that the health supplement industry will grow to a staggering $36.1 billion. Protein shakes are among the most popular supplements available, often viewed as a relatively transparent and safe option for managing weight, muscle mass, and even sugar cravings. Now, fitness enthusiasts are concerned after a correlation between protein shakes and hair loss is sweeping the Internet.

Do Protein Smoothies Cause Hair Loss?

Many health and fitness enthusiasts are surprised to hear rumblings of a connection between protein shakes and hair loss. Protein supplements are often made with whey, a food byproduct that can be extracted from ordinary milk. Some manufacturers offer plant-based protein supplements as well, an option that is widely popular among vegans and other health conscious consumers.

So, how can something derived so closely from natural food products cause hair loss?

Creatine, DHEA, and Other Supplements That May Cause Hair Loss

A closer look shows that not all protein shakes cause hair loss. In fact, there is no clinical evidence to support the claim that protein shakes cause hair loss at all. At best, there seems to be a correlation between hair loss and specific types of protein shakes that contain added ingredients for weight, muscle, and dietary management. Those ingredients include creatine, DHEA, and other prohormones.

Creatine— The link between creatine and hair loss is still being studied. In one of the most talked-about studies, creatine was correlated with a 56% increase in DHT production.

DHEA—Be wary of products that claim to have DHEA, a hormone that some supplement companies may market as a “mass builder” or weight loss aid. DHEA may increase the risk of hormone-sensitive cancers and has been linked with many side effects, including hair loss.

A word on testosterone replacement therapy. Testosterone replacement therapy (TRT) is a popular physician-guided treatment for men who have low levels of natural testosterone, a condition commonly referred to as Low T. For more insight on testosterone, DHT, and TRT treatments, visit this article on TRT and hair loss.

6 essentials for thinning hair

rp_nutrition2.jpgWe may often blame external factors such as pollution, stress, dandruff, etc. for our hair fall problem. But did you know a poor diet is one of the main causes of this issue? When you deprive your body of essential nutrients, many of which are needed for normal hair growth, you are likely to suffer from hair fall. If nothing’s done about it for a prolonged time, you are likely to near baldness. In order to control this situation, it is best to feed your locks a healthy diet, high on the nutrition scale. Here’s what your hair needs to remain healthy. Vitamin B-Complex: This is required to help the hemoglobin supply oxygen to the scalp and hair follicles. More oxygen promotes hair growth and a healthy mane. The lack of vitamin B-Complex can lead to weak, undernourished and damaged hair. You can either get this from natural sources like chicken, tuna and salmon, or eat vitamin tablets if you have its deficiency. Find out if you have vitamin B-Complex deficiency with these symptoms.

Zinc: Our scalp contains oil glands which need to function adequately to produce enough oil, the lack of which can lead to a dry scalp, dandruff and eventually hair loss. Eat foods like nuts, whole grains, lentils, meat and seafood to provide enough amounts of zinc to your hair. Also read these benefits and sources of zinc.

Copper: Hemoglobin is needed by our body to supply enough oxygen and blood to various organs including our hair. Copper helps in the formation of more hemoglobin. Lack of it can result in weak, brittle hair which will lead to hair loss. Good sources of copper include sesame seeds, soya, cashew nuts, meat, and seafood. Here are natural ways to increase your hemoglobin levels.

Iron: Iron is very essential for men and especially women as they lose out blood and iron during their menstrual cycle. Even pregnant and lactating women need a high dose of iron as it helps produce hemoglobin. The lack of iron can weaken your hair right from the roots which will cause them to break very soon. Losing more than a 100 strands a day is a sign of hair loss. In order to avoid its deficiency, eat spinach, soybeans, dal, red kidney beans, chicken, meat, eggs and fish. Iron from animal sources is more easily absorbed into our system.

Vitamin C: Collagen production is very important to hold the hair tissues together in place and vitamin C helps do the needful. A lack of this can lead to frequent split ends, hair fall and brittle hair. Include fruits like oranges, lemons, berries, sweet lime, watermelon and tomatoes in your diet. If you are a smoker, you need more amounts of vitamin C so cut down on smoking and eat more fruits.

Protein: A very important nutrient which acts as the building block of every tissue in our body including the hair and scalp, protein is highly essential for us. It helps in the production of new hair to replace the ones lost. A lack of protein can lead to thinning of hair, dry and brittle hair as well as eventual hair loss. Get your protein intake from foods like beans, nuts, grains, milk, cheese, fish, eggs, chicken.

Eating right can help control hair fall to a large extent as your diet makes your mane stronger from within. Instead of relying on just shampoos and serums, make sure you are getting an adequate dose of these nutrients from the food y

Ramadan; Have an egg!

Eggs are a nutritional powerhouse and are exceedingly good for your hair due to their high levels of protein, vitamins and minerals! The ‘Perfect’ Protein

It could be said that eggs are the ‘perfect protein’ for you hair. The amino acids (protein) found in eggs whites are in fact the most complete and easily absorbed form of protein for your body! Dietary protein is essential to hair growth and health as hair is made primarily of keratin – a special hair protein that gives your strands their strength, flexibility and elasticity.


Egg yolks are an excellent source of sulphur – a nutrient that helps with the production of keratin and cartilage, amongst other important things!

Vitamin D

Eggs contain good levels of Vitamin D. Lack of this essential nutrient often causes excessive hair loss, fatigue and dull skin.


Vitamin B2 (Riboflavin)

B vitamins help your body convert carbohydrates into energy that can be used by your cells. Hair cells are the 2nd fastest dividing cells in your body and require a lot of energy to grow – and keep growing!


Iodine helps maintain healthy thyroid function. Hypo or hyperthyroid are known to trigger hair loss and excessive shedding in certain individuals.

Note: If you are concerned about egg yolks and their effects on cholesterol, you can opt to eat egg whites only. While it is debated whether or not egg yolks raise ‘bad’ cholesterol, you should nevertheless try to eat things in moderation as part of a well-balanced and varied diet.

Ramadan Kareem

The Holy  month of Ramadan is upon us again so quickly. During this Holy month your eating habits are obviously going to change, this will most likely result in changes for your hair. If you experience hair fall during, or after the Holy month, this is quite normal but remember if it continues, then its not.

Check out previous posts on how best to look after your locks during this time.


Ramadan Kareem

Does your hair need a caffine boost?









One week we’re led to believe we need to be eating goji berries and flax seeds, and the next we should be having kale smoothies for breakfast, lunch and dinner. But, this week, it’s coffee that’s being hailed as the latest super food for hair.

A recent study by the Kangbuk Samsung Hospital in Seoul, Korea, has claimed that moderate caffeine consumption – around three to five cups a day – can lower the risk of illnesses from type 2 diabetes to Parkinson’s disease.

These results aside, previous lab research also shows that caffeine may be the espresso your hairs need to stimulate their growth, thus preventing hair loss.

In a study published in the International Journal of Dermatology, researchers found that caffeine encourages the hair shaft to grow by blocking the effects of DHT, a hormone known to damage follicle growth. However, you’d need to be drinking between 50 and 60 cups of coffee a day for your hair to receive an adequate dose!

These findings also echoed the results of an earlier study by the journal, which found that caffeine boosted the length of individual hairs by between 33 and 40 per cent.

However, until there’s robust clinical evidence that caffeine helps to avert hair loss, I’d advise people wanting to give their hair a kick to stick to increasing their intake of essential fatty acids, protein, iron and Vitamin C before they start drinking 50 cups of coffee a day.

There are also a range of hair care products from the likes of Tricomax, Revivogen, Garnier, Alpecin and Plantur 39, which contain caffeine, so it may be worth testing a couple of these before the more curious of you find yourself rubbing coffee on to your scalp!

Love Life, Love Coca Cola.

When names appeared on Coca-Cola bottles last year, people crowded the shelves in search of their own. From Claire and Jess, to Adam and Ben, an array of names were available. But, we failed to notice any that said ‘hair’. Not surprising really, who would share a coke with their hair?!  An array of famous models, that’s who! There are many weird and wonderful shampoo alternatives that float around the market, from tea, mayonnaise and lemon juice, to beer, fabric softener and ketchup. But, last month, a model-of-the-moment revealed that she washes her hair in Coca-Cola – another thing to add to the shopping list!

She claims that, by pouring Coca-Cola over her hair in place of shampoo, she’s left with more textured, thicker feeling hair. So, is coke the new secret to the perfectly tousled, softer feeling and voluptuous locks?

Although I’d be very cautious about removing shampoo from your hair washing routine, there’s actually some science behind using Coca-Cola, albeit dubious. The drink has a very low pH level, making it acidic, which would cause the cuticles to contract, resulting in smoother and shinier hair. What’s more, those with hair prone to curling will see their natural curls enhanced – who knew that a little bit of fizz could tame a whole load of frizz!

Please note, however, it’s not advised to use a bottle of Coca-Cola straight from the fridge, there’s a risk of screaming as you pour the cold stuff over you!

Must do's for your hair


There are a number of Daily Must Do's in order to maximise your hair potential for being healthy and looking beautiful.

Eat Breakfast!

Breakfast is the most important meal of the day for your body, and also for your hair. Energy to form hair cells is lowest first thing in the morning (or when you wake up!) Eat a balanced and nutritious breakfast of proteins and complex carbohydrates to give your hair a nutritional boost.


Drink approximately 1.5-2 litres of water a day depending on your activity level and climate. Your scalp, just like your skin, can become dehydrated.

Add milk to your tea

Research has shown that drinking black tea can increase the likelihood of anaemia. This is because the tannin in tea is left free to bind with iron in your body and can therefore reduce your iron stores. The solution: Add a splash of skimmed or semi-skimmed milk.

Limit your salt intake

Try not to eat too much salt. It can cause water retention, especially in your scalp.

Healthy Snacking

The energy to form hair cells drops 4 hours after eating a meal. Snack on a complex carbohydrate, such as wholemeal bread, wholemeal crackers, fruit or vegetables, between meals to sustain energy levels to your follicles.

Eat enough protein

Your hair is composed primarily of protein, so including adequate amounts in your diet is vital to hair growth. We suggest having at least 120g of a lean animal protein with breakfast and lunch. If you are vegan/vegetarian, more than 120g of plant protein should to be included with these meals. Examples of plant based sources of protein are beans, quinoa, tofu, seitan, legumes and nuts.


Eat Adequate Iron

Ferritin (stored iron) levels are extremely important in terms of hair growth. To help promote healthy iron levels, try to eat red meat at least twice a week, especially if you are menstruating.


VItamin C Crush

Iron can only be absorbed effectively if you are eating it alongside vitamin C! Have a glass of freshly squeezed orange juice, or one of your favourite fruits/vegetables to help with iron uptake.


Be wary of Dairy

Dairy products are a great source of Calcium. However, if you are prone to dandruff, excema or psoriasis, dairy can exacerbate or trigger the condition. Try drinking skimmed milk or substituting with soy or almond milk if necessary.


Varied Eating

Try not to choose the same meals/foods every day. Eating a varied diet will help ensure you are getting a wide-range of essential vitamins and minerals.


Dieting Can Cause loss of hair

Going on a crash diet that consists solely of baby food, cabbage soup, elaborate juice concoctions or a meagre amount of calories a day might enable you to lose a few kilos quickly. But you may also find 2-6weeks later that you are also losing your hair.  

Extreme diets that cut out essential food groups or unhealthily restrict your caloric intake are bad for your body -you are depriving yourself of essential vitamins, minerals, proteins and energy. And this is very bad news for your hair.  Your hair is the second fastest growing cell in your body and is extremely sensitive to change and imbalance. Any nutritional deficiencies in your diet will usually show up first in your hair. i.e. by causing your hair to fall out more than it should. Your hair is not a vital tissue, like bone marrow, nor is it a vital organ, like your heart, liver or kidneys. What little nutrition you are getting through a restrictive diet will go to those parts of you first. Even though your hair is very important to you psychologically, your body is much more concerned with keeping its internal organs healthy. If your body is feeling deprived and hungry on a crash diet or restrictive diet, you can only imagine how your hair follicles are feeling! This starvation of the follicles causes your hair go into the telogen (resting/falling) phase prematurely, and many hairs at the same time. You can experience mass hair loss depending on how bad your diet was and for how long the diet went on for. This is called telogen effluvium.

Your hair is made primarily of protein – keratin – and so sufficient protein is essential for strong, healthy hair and hair growth. Many fad diets, likes those consisting solely of fruit, vegetables and/or juice mixtures (and yes – even those that contain protein powder) do not provide the body with enough protein. You need a MINUMUM of 120g of protein (meat, fish, eggs, chicken or 180g low fat cottage cheese) at breakfast and a further 120g with lunch in order for your hair to grow at its optimum. Dinner is the least important meal of the day for your hair so you can indulge in whatever you like. However, this does not mean you can go on a diet consisting only of lean proteins. You also need vitamins and minerals from fruits and vegetables and energy provided by complex carbohyrdates.

Red meat at least once a week is also important, regardless of whether you are taking a supplement. It provides you with iron and also ferritin (stored iron), a mineral which is essential to hair growth and hair health. This is especially important if you are a menstruating woman. While supplements can be extremely helpful, especially if you have absorbtion problems, they need to be incorporated into a healthy diet. They are not a substitute for the foods actually containing them. A supplement such as the Philip Kingsley PK4HAIR, which is fortified with amino acids and enhances the production of keratin, is a perfect way to boost healthy hair growth and health in combination with a nutritious diet.

In short, if you want to have healthy and beautiful hair, or hair that is in its best condition possible, you need to stick to a healthy, nutritious, well-balanced eating plan!

Always discuss with your doctor before embarking on a change in diet.

Hair is protein

Proteins are used to build tissue cells, including the cells of your hair, skin and nails. 80-85% of your hair is composed of a protein called keratin. Dietary proteins are your hairs’ building blocks - they make your hair strong and help keep it in its growing (anagen) phase.  

Without sufficient available protein, your hair can become brittle and fall out before it reaches the length that it’s capable of. This is one of the reasons why people with a low-protein diet often find their hair won’t grow past a certain length. We suggest including at least 120g of a protein with breakfast and lunch.


The best sources of proteins are ‘primary proteins’ or ‘animal proteins’, which include fish, eggs, lean meats, red meat, poultry and cheese. However, cheese can cause or worsen eczema and dandruff in some people and also takes over two hours to digest, so it’s not the best option for everyone.


Beans, lentils, nuts, tofu, and pulses are ‘secondary proteins’ or ‘plant proteins’ – classed as such because they don’t contain the same amount of essential amino acids as animal proteins, and also aren’t as easily absorbed.



EGGS: The ‘Perfect’ Protein


It could be said that eggs are the ‘perfect protein’ for your hair. The amino acids (protein) found in eggs whites are in fact the most complete and easily absorbed form of protein for your body! Dietary protein is essential to hair growth and health as hair is made primarily of keratin – a special hair protein that gives your strands their strength, flexibility and elasticity.

Ramadan Kareem; Have an egg!

Eggs are a nutritional powerhouse and are exceedingly good for your hair due to their high levels of protein, vitamins and minerals! The ‘Perfect’ Protein

It could be said that eggs are the ‘perfect protein’ for you hair. The amino acids (protein) found in eggs whites are in fact the most complete and easily absorbed form of protein for your body! Dietary protein is essential to hair growth and health as hair is made primarily of keratin – a special hair protein that gives your strands their strength, flexibility and elasticity.


Egg yolks are an excellent source of sulphur – a nutrient that helps with the production of keratin and cartilage, amongst other important things!

Vitamin D

Eggs contain good levels of Vitamin D. Lack of this essential nutrient often causes excessive hair loss, fatigue and dull skin.


Vitamin B2 (Riboflavin)

B vitamins help your body convert carbohydrates into energy that can be used by your cells. Hair cells are the 2nd fastest dividing cells in your body and require a lot of energy to grow – and keep growing!


Iodine helps maintain healthy thyroid function. Hypo or hyperthyroid are known to trigger hair loss and excessive shedding in certain individuals.

Note: If you are concerned about egg yolks and their effects on cholesterol, you can opt to eat egg whites only. While it is debated whether or not egg yolks raise ‘bad’ cholesterol, you should nevertheless try to eat things in moderation as part of a well-balanced and varied diet.


Your body breaks down carbohydrates and converts them into energy. They’re absorbed quickly into your bloodstream and shuttled around your body for fuel and repair. Amongst other things, carbohydrates are used to convert protein into the cells that form your hair. Carbohydrates are important because they provide energy, and being the second fastest-growing cells in your body, your hair cells need a lot of energy to grow. However, because hair is a non-essential tissue its needs are not prioritised and a deficit of carbohydartes is likely to show up first in the form of excessive hair shedding.

If your diet lacks complex carbohydrates, your body may also start to convert stored proteins, like muscle, into energy. This can be taxing on your kidneys and liver, and can cause various problems, including hair loss. Complex carbohydrates (i.e. whole grains) are best for your hair and body.

They are better at maintaining cell energy levels than simple carbohydrates (i.e. pastries and cakes), as they give you a slower and more sustained release of energy. Sugar-loaded simple carbohydrates can raise and then drop your energy levels quickly and can also lead to obesity and diabetes when eaten in excess.

This is why you often get a ‘high’ after eating sugary foods and then find you crash and become tired. While everyone should eat a serving of complex carbohydrates with each meal, if you excercise you will need to increase your intake! Talk to your GP or nutritionist about the best way to do so.

Energy to your hair cells drops 4 hours after eating a meal, so snack on a complex carb between meals to help keep levels sustained.

My Top Healthy Carbohydrates;

Whole grain toast

Whole grain cereal

Bulgar wheat

Baked beans

Peas Jacket potatoes (with the skin)




Brown rice or pasta

Fresh fruit (i.e. apples, pears and bananas)


Zinc important for your hair

Diet is incredibly important to hair growth and health. In fact, a nutritional deficiency will likely show up first in your hair before it is seen anywhere else. This is because hair is a non-essential tissue and so your body will never send energy, vitamins or minerals its way if an essential tissue needs them. What’s more, hair cells are the 2nd fastest growing cells in the body, which makes diet even more important to sustaining growth. 2dc4df2ed1212a3fc49cf42406ba8cbd



Zinc is very important to health and wellbeing. In fact, it helps support over 100 chemical reactions within the body, such as the formation of hormones and enzymes.  It is especially significant to maintaining a healthy immune system and wound healing, but has also been shown to promote hair and skin health. As well as this, zinc helps our bodies to process carbohydrates, fats and proteins – the building blocks of hair.


Zinc is found in a wide variety of foods including lamb, beef, liver, oysters, crab, baked beans and milk.


Zinc Deficiency

Zinc deficiency can cause hair loss, and also anaemia – which can further exacerbate hair shedding. While you should be able to get all the nutrients you need through a balanced diet, containing fresh foods, it can be difficult for anyone to eat correctly all the time. Diet is therefore often supported and aided by including vitamin and mineral supplements. This is especially true where malabsorption, illness, stress and/or allergies are factors. Often, a combination of both is best for encouraging re-growth of hair when loss and/or thinning are issues. When taken with biotin, this benefit has been shown to be even greater


It is also important to note that it is hard for your body to absorb zinc when it is found in foods containing phytic acid. This is because phytic acid can impede zinc uptake. Examples of such foods are beans and pulses. However, if you soak these foods beforehand, phytic acid is reduced.

Foods Rich in Zinc



Beef Liver




Wheat Germ