Hair grows ~1 cm/month. Genetics sets the baseline, but modifiable factors influence rate, thickness, and retention.
| Nutrient | Sources | Role |
|---|
| Protein | Eggs, fish, poultry, legumes, Greek yogurt | Keratin building block |
| Iron | Red meat, spinach, lentils, fortified cereals | Oxygen delivery to follicles |
| Zinc | Oysters, pumpkin seeds, beef, chickpeas | Follicle recovery, protein synthesis |
| Biotin (B7) | Eggs, almonds, sweet potato, salmon | Keratin infrastructure |
| Omega-3s | Salmon, walnuts, flaxseed, chia | Anti-inflammatory, scalp hydration |
| Vitamins A, C, D, E | Colorful produce, sunlight, nuts, oils | Antioxidants, sebum regulation, follicle cycling |
Scalp Health
- Gentle, sulfate-free shampoo; condition ends only.
- Scalp massage 4 min/day ↑ blood flow, may increase thickness (small studies).
- Treat dandruff/seborrhea (ketoconazole, zinc pyrithione shampoo).
- Avoid tight hairstyles (traction alopecia).
Lifestyle
- Sleep 7-9 hours (melatonin, GH support follicles).
- Manage stress (cortisol pushes follicles into telogen).
- Limit heat/chemical processing.
- Quit smoking (vasoconstriction, DNA damage).
Medical Treatments (If Needed)
- Minoxidil 5% (OTC) – prolongs anagen.
- Finasteride 1mg (men) – blocks DHT.
- PRP, low-level laser therapy – emerging evidence.
When to See a Doctor
Sudden shedding, patchy loss, scalp symptoms, or no improvement after 6 months of lifestyle changes. Rule out thyroid, iron deficiency, androgen excess, autoimmune causes.
Patience: visible changes take 3-6 months.
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