By Sherry Harris​

​For your body to perform optimally and stay healthy, you need to take in the right nutrients on a daily basis. Just like your body, your hair too needs a daily dose of vital minerals for it to grow properly. Otherwise,your hair will grow dull and, within time, start breaking.
 
One of the vital, but little talked about, minerals that your hair needs to obtain and remain healthy are magnesium. In this article, we will discuss why magnesium is needed for your hair to grow properly.It also provides tips on how you can incorporate this mineral into your daily life. Lets get started!
 
It Great For Your Body Cells
 
Magnesium comes fourth on the list of most abundant minerals in the body. The mineral is an essential electrolyte responsible for more than 300 biochemical reactions. This naturally occurring substance basically works to help body cells produce and store energy. So, you might be wondering what does that have to do with hair growth.
 
Well, it means that without any magnesium in your body all of your body cells would die. All of the cells in your body including those lining the hair follicles, therefore, need the right supply of magnesium for them to remain healthy.

It Is Very Nourishing For Your Scalp
 
Hair loss is a chain reaction that ends with an inflamed scalp. As long as the scalp is healthy then the hair strands attached to it remains healthy.
 
Magnesium is known to detoxify and cleanse the dermis and this also applies to the scalp. It is also very effective in relieving and treating allergic reactions. Keep in mind; some of these reactions have been known to lead to excessive hair loss. By using magnesium oil on your scalp, you are virtually guaranteeing that you are not only nourishing your hair follicles, but also ensuring that your scalp stays healthy.
 
So what can you do to ensure that you get enough magnesium to promote hair growth?
 
Your first course of action should be to incorporate magnesium rich foods in your diet. What type of foods? So, glad you asked.

• Spinach
• Pumpkin Seeds
• Seaweed
• Sunflower Seeds

 
Eating these foods and other foods rich in magnesium on a daily basis ensures that your body gets a constant supply of this important nutrient. Because cooking and refining lead to magnesium loss, it is always advisable to eat the magnesium rich foods raw whenever possible.

​Another good option would be to apply magnesium oil to your scalp and hair. If you are particularly concerned about your hair due to hair loss, you might want to not only apply magnesium oil to your hair and scalp. Step it up a notch and be sureto eat a magnesium rich diet because it will work great for your hair.
 
It is worth noting that because your hair is not served by major blood vessels it is highly likely that your hair is not getting enough magnesium. How do you know for sure? Well, if your hairlooks frail, is growing slowly or even greying faster or prematurely, then you might not be getting enough magnesium.
 
Other Health Benefits of Magnesium
 

• It has been found to promote scalp health
• It addresses problems like dandruff and hair graying
• It is effective in slowing balding and restoring hair health

 
If you have always wondered why magnesium is needed for your hair to grow, now you have your answer. It is up to you now to take the right steps and ensure that your hair and bodyget enough magnesium on a daily basis.If you follow this advice, you will enjoy good health and a long and healthy mane as well.

Eating a healthy balanced diet is one of the biggest factors impacting the health and growth rate of hair.

Hair is mostly composed of protein and also needs vitamins and minerals to grow. These nutrients are taken directly from the food that you eat. 

If your diet is deficient in any minerals and vitamins it's your hair (and nails) that will suffer.

How does that work?

Well, your body has to prioritise where its resources go. Hair (and nails) come very low down in your body's list of priorities. Your body will give the nutrients and minerals available to the organs first (liver, kidney etc.) and to vital body functions like maintaining a heart beat, digestion and so on before hair and nails get a look in. I think that makes sense...

What should your diet be rich in to encourage healthy hair growth?

Proteins plus the vitamins and minerals that go into making protein, this includes:

• Iron
• Vitamin E
• Vitamin D
• Vitamin B and
• Relatively smaller amounts of selenium, copper, zinc and magnesium

Can you just take a supplement to make up for a poor diet?

Supplements will not make up for an atrocious diet. That said, if you have a healthy diet and decided to take a vitamin supplement to make up for possible deficiencies, e.g. inadequate vitamin D from the sun in winter then a supplement will help.

It's very hard to have dietary deficiencies if you live in a developed country but companies that make vitamins will prey on any insecurity you might have and encourage you to buy them. Keep that in mind.

Personally, I do take vitamins sometimes but I don't take them religiously because I usually forget to.

Any other notes?

Yes - if you're on a diet and shed a lot of weight over a short period of time you may incur increased rates of hair loss. When your weight stabilizes this hair should grow back. Keep this in mind next time you want to take drastic measures to lose weight.

If you will be dieting it's important to choose the most nutritious foods within your calorie allowance to ensure you're getting the vitamins you need. 100 calories of raw, fresh carrots will do your hair a lot more good than 100 calories of chocolate.

Get your FREE ebook on How To Grow Long, Healthy Natural Kinky or Curly Hair.

You might also like:

• Iron And Hair Growth - Critical Must-Know Information
• Could Your Hair Be Thinning Because You're Not Eating Enough Protein?
• 13 Best Foods For Natural Hair Growth And Strength

This is is what you need to be getting out of food for the sake of your hair:

• Proteins (including iron) and vitamin D are fundamental to hair strength and growth. Hair is 97% protein.
• Iron is involved in the transfer of oxygen to hair follicles. Too little iron (anaemia) can lead to hair loss.
  
• 3% of a hair shaft is comprised of omega-3 fatty acids. Omega-3s cannot be made by the body so they have to be obtained from food.
• Biotin and vitamin E are needed to protect cells from DNA damage. Too little biotin can lead to hair loss.
• Vitamin A is needed for good cell functioning. Too little can lead to scalp problems, e.g. dandruff. It also gives hair a shiny, well-conditioned look.
• B-vitamins are all essential for healthy hair growth. E.g. B6 helps the body absorb other nutrients from food and it nurtures hair follicles for great hair growth and shine.
• Vitamin C is involved in ciculation. Too little can lead to hair breakage.
• Selenium is essential for a healthy, dandruff-free scalp.
• Copper helps to maintain your natural hair color and hair glow.
• A lack of zinc can lead to hair loss even in eyelashes as well as a dry, flaky scalp. It regulates hormones involved in hair growth and thickness.

SALMON

Rich in proteins, vitamin D, B12, iron and omega-3 fatty acids. 

Not a fan of salmon, like me? Great alternatives: trout, mackerel, sardines, herring, avocados.

SPINACH

Rich in iron, beta carotene, folate and vitamin C.

Alternatives: broccoli and other dark leafy greens, e.g. kale.

LENTILS

Rich in proteins, iron, zinc, and biotin

Alternatives: red kidney beans, edamame.

GREEK YOGHURT

Rich in vitamin B5 and vitamin D.

Alternatives: milk and cottage cheese.

BLUEBERRIES

Very rich in vitamin C.

Alternatives: kiwi, tomatoes and strawberries.

WALNUTS

I hate them but apparently they are the only nuts that are rich in omega-3s! They're also rich in biotin, vitamin E & selenium.

Alternatives: cashews (my fav) and pecans.

OYSTERS

Rich in zinc. Three ounces has a gob-smacking 493% of your daily zinc requirement.

Some cereals and wholegrain breads are fortified with zinc but obviously they're not as rich in proteins as oysters are.

Alternatives: nuts, beef and eggs.

SWEET POTATOES

Rich in beta carotene which is converted to vitamin-A.

Alternatives: carrots, cantaloupe, mangoes, pumpkin, apricots.

CARROTS

Rich in vitamin A and beta-carotene.

BANANAS

Rich in vitamin B6.

BROWN RICE

Rich in B-vitamins.

Also a great source of complex carbohydrates. You need the energy from complex carbs to build proteins.

Alternatives: other whole grains

Get your FREE ebook on How To Grow Long, Healthy Natural Kinky or Curly Hair.

References: webmd, usnews.com, HuffPo

If you, like me, have ever taken vitamin supplements to help with healthy hair growth you will probably have already heard about the “B-vitamins.” These are a group of essential nutrients which are well renowned for health in general, but hair in particular. Each of the 8 vitamins have a number after the B.

Some of the vitamins are better known by their other name, like folic acid (B9), whereas others are better known by the number, e.g. vitamin B12.

They are:

• Vitamin B1 aka thiamine
• B2 aka riboflavin
• B3 aka niacin
• B5 aka pantothenic acid
• B6 aka pyridoxine
• B7 aka biotin
• B9 aka folic acid
• B12 aka cyanocobalamin (but everyone calls it B12)
  

(If anyone knows what became of B4, B8, B10 or B11 then leave a comment below!)

These vitamins play a crucial role in the production and maintenance of proteins in the body. Since your hair is a made from a protein (keratin) these vitamins are vital for healthy hair.

I already wrote a blog about the best foods for natural hair growth and strength but to summarize you get many of the B vitamins in eggs, milk, rice and whole grains as well as poultry meat and offal such as kidney, liver or tripe.

The main hair benefits of B vitamins include:

1. Improved retention
2. Reduced hair loss 
3. Reduced hair thinning 
4. Prevention of loss of hair color
   

One reason for their role in hair growth is that folic acid and vitamin B12 are important for healthy red blood cells which carry oxygen around the body and help everything grow efficiently.

Dandruff and dry scalp have been linked to B vitamin deficiency and certain people with vitamin B7 deficiency get severe dermatitis (skin inflammation) and hair loss.

So if you have these issues, take a closer look at your diet, and if unsure seek help from a dietician or specialist nutritional expert.

Eggs & milk for breakfast anyone? Yes sirree. Bring on those whole oats too!

​Get your FREE ebook on How To Grow Long, Healthy Natural Black Hair.

Iron is critical for healthy hair growth. When you're iron deficient:

• Hair is dry, brittle and dull
  
• You could start shedding more hair
  
• Your hair could get thinner
  

Iron deficiency is common in women because we lose A LOT of it during menstruation and pregnancy.

Iron uptake inhibitors!

Research suggests that when levels of zinc and iron are the same in a multivitamin your iron uptake will be much lower. Zinc interferes with the iron uptake. If you want to stop this from happening there should be 3 times more iron than zinc in your multivitamin. I'm going to get a new multivitamin because mine actually has less iron than zinc - oops!

Coffee, tea and calcium-rich foods, e.g. dairy can also inhibit iron uptake so they should be taken several hours after eating iron-rich foods to optimise iron absorption.

Iron uptake promoters

Vitamin C. This is found in especially high amounts in citrus fruits, e.g. oranges including orange juice, lemons, strawberries, kiwi and cherries. A small glass of orange juice with or after a meal is a good way to improve your iron uptake.

Which foods are rich in iron?

Vitamin E helps to grow hair! The exact mechanism of how it does this is not known but it nonetheless has been shown to:

• Improve hair growth
  
• Prevent hair loss
  
• Prevent split ends
  
• Help to heal heat-damaged hair
  

How might vitamin E improve hair growth?
Vitamin E is heavily involved in the growth and development of capillaries (arteries). An extensive network of capillaries delivers nutrients to the scalp and it is this that promotes hair growth.

How can you use vitamin E:

1. If you take a multivitamin check that vitamin E is one of the key vitamins.
   
2. Consume more vitamin E through your diet - this is better than taking a multivitamin.
   
3. Add a little vitamin E oil to your hair products; vitamin E oil is a common ingredient in my DIY homemade hair recipes.
   

Which foods are rich in vitamin E?

You'll notice that these are also the same foods that are rich in iron!

Is vitamin E good for more than just hair?
Certainly. It's actually best known to be great for the heart and is also good for skin. 

What is the recommended daily allowance of vitamin E?
400 IU (International Units)

Can vitamin E be hazardous to health?
Yes, too much of anything is bad. Over 1,000 IU/day can be toxic and over 10,000 IU has been shown to cause hair loss!

Get your FREE ebook on How To Grow Long, Healthy Natural Kinky or Curly Hair.

References
Natural News. Vitamin E Grows Hair
All4NaturalHealth. Vitamin E for Hair Growth
eHow. Benefits of Vitamin E for Hair

Possibly but highly unlikely.

Hair loss and thinning is very common amongst people that have very poor nutrition and simply aren't getting enough food such as those with anorexia or victims of a famine. This occurs because their body simply isn't getting enough food of any type. 

If you don't have anorexia, you could be getting inadequate protein because of the following factors:

• Poor appetite
  
• Not being adequately fed. For example if you have dementia you might need help to eat but that help may not be consistently available 
  
• Swallowing problems resulting in you under eating
  
• Taking multiple medications that mess around with the absorption of nutrients into your body
  
• Depression that causes you to under eat
  
• Alcoholism that results in you eating a very unbalanced diet
  

According to The Science of Black Hair, low protein diets produce weak, protein deficient hair shafts. These protein deficient hair shafts [are] found to be more brittle than normal hairs, and they also lack the colour, natural curl pattern and texture of normal hairs. Protein deficiency can cause hair to stop growing all together. That said, protein deficiency is very uncommon in the Western world or even amongst the middle and upper classes in the Developing world.

Protein Sources

• All meats including fish, chicken, other poultry and pork
  
• Dark leafy vegetables, e.g. kale, collards, spinach 
  
• Whole grains including rice bran
  
• Beans
  
• Nuts. 
  

Vegetables have the added benefit of containing fibre, antioxidants, many vitamins and minerals. 

Get your FREE ebook on How To Grow Long, Healthy Natural Kinky or Curly Hair.

References
Protein deficiency may cause hair loss (Natural News)
Protein deficiency and hair loss (LiveStrong)

So you want more strands of hair on your head. The truth is, the density or thickness of hair is mostly predetermined, however, you could have thinner hair than you should have due to the way you 'treat' you hair. I myself had thinning hair in early 2011 and by taking the below simple steps I have recovered my natural health and thickness:

1. Your hair is what you eat

You can actually improve the quality of new growth by eating a better diet. Your diet should be rich in proteins, iron and vitamin B. Good foods for hair included lean meats, leafy green vegetables, egg yolks, fruits and vegetables.

2. Get a vitamin supplement

There are vitamins marketed specifically for skin, nails and hair. Before you get one, check that it has three times more zinc than iron for optimal iron absorption. Supplements will not make up for a good diet but if you are lacking in something, they'll make up for that deficit.

3. Use essential oils

I swear this works. Massage a high quality, low density carrier oil mixed with the best essential oils into your scalp. 

The best carrier oils for scalp application are jojoba oil, argan oil and avocado oil. All three of these are present in the 6 best oils pack. Castor oil, also included in the pack, is also reputed to improve hair thickness.

The best essential oils for improving hair thickness are: rosemary and ylang ylang. 

Don't feel like mixing your own oil, that's okay, get a bottle of Neno Natural's Hair Growth Stimulator. It is optimally blended improve hair growth and thickness. 

4. Stop smoking

Nicotine reduces nutrient absorption and smoking can cause premature hair loss.

5. Sleep more and reduce stress levels

Stress can cause a massive increase in hair shedding so you appear to have a lower density of hair. Lack of sleep can also lead to increased stress and hair loss.

6. Use a microfiber towel

When you dry your hair avoid rubbing. Just squeeze and pat dry using a microfiber towel.

7. Sleep with a satin cap

Have you seen how babies frequently have no hair around the edges. Because they have very fine and soft hair their tossing and turning impacts hair growth on the sides. the same thing could be happening to you on a small scale. Sleep with a Satin cap over your head and/or a satin pillowcase. 

8. Improve your hair management

Get your FREE ebook on How To Grow Long, Healthy Natural Kinky or Curly Hair.

You might also like:
Iron and hair growth - critical must-know information
6 best oils for growing and nourishing hair!
How less sleep = less hair! Does hair grow faster during sleep?

References:
How to Get Thick Hair
How to Improve Hair Growth & Thickness
What is Hair Loss in Women?

I was debating whether or not my hair grows faster when I am asleep and decided to do some research. This is what I found:

1. The body repairs itself better during sleep
It's going to be very hard for anyone to prove that the rate of hair growth is faster during sleep than during your waking hours simply because hair grows very little during any particular day. 

What can be said is that when we sleep the body repairs itself and detoxes. It also makes sense that during the day when you are up and down juggling a hefty schedule and tearing muscles in the gym, hair growth will be less of a priority for your internal systems. We've all heard the old adage that kids grow when they're sleep, so why not hair? 

There does not appear to be direct scientific proof for faster hair growth during sleep but this is what I can find conclusive evidence for: 

2. Stress can lead to hair loss
Not sleeping enough can cause or exacerbate stress. Stress itself is linked to hair loss. 'Hair loss is nearly always the consequence of an internal disturbance' (belgraviacentre.com) e.g. stress. 

If you're stressed or sleep-deprived or both your immune system is weaker and amongst all the functions your body has to deal with it's not going to prioritise your hair.

3. Less sleep and you'll eat less healthily
Can you believe that a study at the University of California, Berkeley has actually shown that poor sleep lowers the ability to make good food choices? 

Using functional MRI scanning, subjects were asked to rate their desire for certain foods; when they were more sleep deprived they were more attracted to less nutritious food! 

The mineral and vitamins present in a healthy diet are needed for hair growth. If your body is lacking in vitamins and minerals it uses them up for important functions first (e.g. liver and kidney operation) and for less important functions (e.g. hair growth) last. If there isn't enough left over: so long good hair!

Regardless of what scientists say, I know I don't feel good when I haven't slept enough, I do eat worse and I feel all round less healthy - that cannot be conducive to retaining beautiful hair.

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