Our hair is much more than just an aesthetic attribute: it reflects our identity, our state of health and sometimes even our stress levels . Numerous studies show that nutritional imbalances, vitamin and mineral deficiencies and oxidative stress are major factors in hair fragility (Pavithra et al., 2015). In almost all cultures, hair has a strong symbolic value, associated with strength, femininity and vitality.
Today, we have access to a multitude of external treatments: colourings, masks, nourishing oils, etc. But the condition of our hair is above all a reflection of our inner balance. A holistic approach, combining a targeted diet and good stress management, is essential to prevent hair fragility.
What is our hair made of? Composition and role of nutrients
On average, a human scalp contains 100,000 to 150,000 hair follicles, each producing hair made up mainly of keratin (a sulphur-rich fibrous protein),water, lipids and essential minerals such as zinc, iron, magnesium and calcium (Dhurat & Saraogi, 2013).
Hair loss is a normal phenomenon, with a daily loss of around 50 to 100 hairs. However, excessive hair loss can be a red flag indicating nutritional deficiency, hormonal disruption or increased oxidative stress (Almohanna et al., 2019). Acid-base imbalance could also play a role, by disrupting the absorption of nutrients necessary for hair growth.
Lifestyle and nutrition: the keys to strong, resistant hair
Diet is a key factor in hair health. A recent study highlighted the link between the health of the intestinal microbiota and hair vitality: an unbalanced intestinal flora could limit the absorption of nutrients essential for hair growth (Juhasz et al., 2020).
In addition to a varied, anti-inflammatory diet, it is crucial to maintain good hydration, engage in regular physical activity (to stimulate blood circulation to the scalp) and manage stress levels, the latter being a major factor in hair loss.
Brewer’s yeast: a natural ally for strengthening hair:
It provides B-group vitamins, which play a role in nutrient metabolism and protein synthesis. It also provides zinc, which is also found in seafood, shellfish and wholegrain cereals, and is particularly involved in the formation of keratin and collagen.
Iron: a key element for healthy hair
Iron is essential for healthy hair because it is a component of red blood cells, which are responsible for transporting oxygen and nutrients to cells. Remember to link it to vitamin C to ensure it is properly absorbed!
Biotin: the essential vitamin for healthy hair
Biotin promotes the production of keratin, an essential protein for maintaining strong, resistant hair. It also contributes to the shine and growth of nails.
How can it be consumed? It is found naturally in certain foods such as eggs, nuts and avocados, but can also be taken in the form of food supplements to boost your intake.
Cysteine and methionine: amino acids for strong hair
In fact, these are the sulphur-containing amino acids that keep your hair strong. They are found in fish, meat, Brazil nuts, etc
Spirulina (when combined with vitamin C) is a food of choice for meeting most of these needs!
Silica: an essential mineral for fortified hair
Silica acts on acidosis and ensures better mineral fixation. Horsetail or nettle can therefore be added to your daily ration.
Finally, essential fatty acids must be provided in sufficient quantities every day.
Of course, certain external beauty rituals will reinforce the action of these dietary measures: castor oil is an excellent hair regenerator and strengthener, while coconut oil, thanks to its lauric acid, nourishes the hair and makes it shinier and more vigorous.
Antioxidants and vitamin D: allies for strong hair
Recent studies show that antioxidants (found in berries, green tea and green vegetables) help reduce oxidative stress, a major factor in premature hair loss.
Vitamin D plays a key role in the growth cycle of hair follicles. Deficiency is often associated with hair disorders, particularly alopecia (Lin et al., 2021).
Colouring and heat: how can you prevent breakage and strengthen your hair naturally?
Excessive use of chemical treatments and heat appliances weakens the hair fibre. To keep your hair strong and healthy, it’s essential to adopt gentler alternatives.
| Aggressive practices | Natural alternatives | Benefits |
|---|---|---|
| Chemical dyes containing ammonia and peroxide | Plant dyes: henna, indigo, camomile | Protect the hair fibre, add natural highlights |
| Straightening and chemical straightening that alter the structure of the hair | Natural straightening based on plant oils and natural keratin care products | Keeps hair moisturised and supple |
| High-temperature straightening irons and heat curlers (≥ 200°C) | Moderate temperature (< 180°C) thermal protector | Reduces breakage and loss of elasticity |
| Frequent hot air drying without protection | Air dry or use a hair dryer at low temperature | Preserves moisture and prevents dehydration of the hair fibre |
| Aggressive brushing on wet hair | Wide-tooth comb and gentle brushing | Reduces breakage and preserves the cuticle |
📢 What are your natural secrets for strengthening your hair? Share your experience in the comments!
Source:
- Pavithra P, Muthukrishnan J, Jaichandran V. Role of oxidative stress in hair loss and hair aging. International Journal of Trichology. 2015.
- Guo EL, Katta R. Diet and hair loss: effects of nutrient deficiency and supplements. Dermatology Practical & Conceptual. 2017.
- Dhurat R, Saraogi P. Hair follicle: structure, cycle, and biochemistry. International Journal of Trichology. 2013.
- Almohanna H, Ahmed AA, Tsatalis JP, Tosti A. The role of vitamins and minerals in hair loss: a review. Dermatology and Therapy. 2019.
- Juhasz ML, Atanaskova Mesinkovska N. The role of diet and gut microbiome in androgenetic alopecia and hair loss. International Journal of Molecular Sciences. 2020.
- Lin TK, Zhong L, Santiago JL. Anti-inflammatory and skin barrier repair effects of topical application of some plant oils. International Journal of Molecular Sciences. 2021.
