Vitamins/Supplements
Vitamin A, B, B5, B12, C, D3, E, Biotin, Essential fatty acids (Omega 3’s), Folate, Iron, Protein, Selenium, Zinc
Vitamin A - help skin glands produce sebum on scalp, which moisturizes scalp/hair to keep it healhty
Vitamin B5 (Pantothenic acid) - increases elasticity in hair, increases blood flow to scalp, strengthen hair follicles
Vitamin B12 - produces oxygen rich blood cells, which feed hair follicles
Vitamin C - produces collagen, makes it easier for the body to absorb iron from your diet, prevents breakage
Vitamin D3- creates new hair follicles
Vitamin E - contain antioxidants that boosts scalp health and increases hair strength , reduces cell damage
Biotin (Vitamin B) - stimulate hair growth/strengthens, essential for production of hair protein called keratin
Omega 3- counteract inflammation that causes shedding
Folate (Folic Acid) - responsible for healthy cell growth, speeds up the body cell production process
Iron - provides RBC to carry oxygen to the roots
Protein - makes up each hair strand/building block of hair
Selenium - kills fungus/dandruff on scalp, regulate hair growth
Zinc- repair hair tissue, ensures oil glands around follicles are working properly
Diet
Protein- Asparagus, avocado, beans, broccoli, edamame, eggs, green veggies, lentils, nuts, potatoes, quinoa
Citrus fruits- Vitamin C
Whole grains- Biotin, iron zinc
Lean poultry = thickness & protein
Cheese- Vitamin D
Leafy vegetables- Folate, iron, vitamin A & C (spinach)
Eggs- Biotin, protein, selenium, zinc
Carrots- Vitamin A
Oats- Iron, omegas, & zinc
Mushrooms- Vitamin D
Egg yolk- Vitamin D
Shrimp- Iron, protein, Vitamin B & D, zinc
Lowfat dairy products
Berries- Antioxidants, vitamin B & C
Nuts- Fatty Acids, vitamin B & E, zinc
Beans- Zinc
Seeds- Selenium, vitamin E, zinc
Fatty fish - omega 3 fatty acids, protein, selenium, Vitamin B & D3
Sweet potatoes- Beta carotene that converts into vitamin A
Avocados- Healthy fats, vitamin E
Greek yogurt- Protein filled, Vitamin B5 (pantothenic acid)
Guava- vitamin C
Although it is more effective when taking these in natural form, if you don’t retrieve from your diet, take them in supplement form
(I open the capsule & include it in my smoothie)
Important Vocabulary
Antioxidants- maintain collagen in the body, protects follicles against damage/free radicals
Chlorophyll- has Vitamin B, D, E, Calcium & Potassium, produces melanin in pigment cells in hair follicles
Collagen- build hair proteins
Free radicals- harmful molecules that damage cells, causes frizz/tangles/lack of luster & diminished curl retention
Keratin – hair protein that stimulates follicles that are dormant
Sebum- lubricant produces in hair follicle that helps moisturize scalp
Silica- component of collagen which we need for strong hair
Sulfate- rips natural oil from scalp & hair resulting in breakage and dryness
Sulfur- promotes collagen production
Hair Tips
Use Water- Applying product to your hair while its wet drives the product into your hair strands, leading to better moisture retention and hydration
Take care of your scalp- this is where healthy hair begins,, abandoning the scalp will cause buildup and no growth
Don't neglect your ends- this is where shedding occurs and where knots will appear- tending to these will ensure no unnecessary breakage happens further up the hair shaft
Keep hair strands moisturized- lack of moisture & damage from the environment can affect how long your hair will get, moisturize from root to tip
Detangle after softening hair (focus on ends FIRST)- begin with fingers and then use a detangling tool
Shampoos- use hydrating shampoo, Use clarifying shampoo only if you use a lot of product on your hair or if you haven’t used one in a while (to remove buildup from over time), Ayurvedic shampoos
Use a plastic cap- used to open your follicles for better moisture retention by stimulating sebum production (our hair's natural oil) and helps penetrate each strand.
Consistent Trims- will help your hair stay cohesive and healthy
Experiencing Thinning/Hair loss
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Mental/physical stress “telogen effluvium” (do yoga, breathing exercises, physical exercise)
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Nutritional deficiencies
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Systemic diseases (thyroid, lupus, etc.)
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Hormonal changes/imbalances (menopause or following childbirth)
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Alopecia-traction- pulling force of hair at the roots for styling (keep hair loose and avoid constricting styles for
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long periods of time, be gentler, put less tension on hairs at the front)
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DHT- stress hormone (hair follicles respond to this)
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Genetically disposed to hair thinning -gradual progressive reduction in hair volume, hair follicles are sensitive to male hormones causing follicles to shrink/produce slightly finer and shorter hairs with each hair growth cycle
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Thyroid disorder (hypo-system moving slower, hyper- body depletes resources faster)
Hair Maintenance
Silk pillowcases/satin lined hats & head wraps - cotton strips natural oils/moisture out causing dryness & breakage
Protective styling - refrain from manipulating your hair everyday, single braids or twists once a month
Use a microfiber towel - less friction on hair strands, maintains moisture, prevents snags, traps more dirt, limits frizz
Weekly deep conditions - maintains product absorption, moisture & softness
Protein - ALWAYS follow up with a deep condition or moisturizer to balance out the pH, look out for hydrolyzed wheat & soy protein as they are small enough to enter the hair shaft and get blow the surface instead of coating the strands
Use indirect heat - hot oil treatments, hot head cap, steamer, plastic cap + hooded drier
Shampoos - Know when to use a clarifying shampoo v a hydrating/moisturizing shampoo
Hair Masks & Rinses - Aztec clay or rhassoul clay + rosewater or ACV, rice water rinse, green tea/black tea rinse
Water - Warm water opens cuticles, remove buildup, creates frizz/dryness while Cool water seals in moisture & increases shine
Consistency - Create a hair routine/hair day, use leave in conditioners, moisturize daily, do daily scalp massages, seal your hair with oil, trim every 3-4 months
Use water based moisturizers
Know the difference between moisture based and protein based products
