Your hair, nails and skin growth and health come from the inside. Each of these is fed from our blood. Sometimes we might be lacking certain nutrients, minerals and vitamins which can be boosted by the food we eat and supplements. My personal go-to choices and suggestions to my health coaching clients are to use whole food-based supplements versus chemical (man-made) compounds. They’re not as hard to find as it might seem.

First, healthy hair, skin & nails vitamins & minerals are A, B – Biotin, C, D3, E, Iron & Zinc. Melatonin is also beneficial especially when applied topically. Topical sprays and foams are available. I can guide you and I will attach links to each supplement I would use and or suggest but first a quick guide to how each vitamin helps.

Vitamin A

• Keeps cells healthy, helps produce sebum which keeps hair/scalp & skin healthy. Sweet potatoes, carrots, pumpkins, spinach and kale are all high in beta-carotene, which is turned into vitamin A.
• Vitamin A can also be found in animal products such as milk, eggs and yogurt. Cod liver oil is a particularly good source.
• Too much vitamin A can cause hair loss, coarse hair, dry rough skin, cracked lips
• Recommended daily amount per Mayo Clinic is 700 mcg for women.

Vitamin B & Biotin

• B-vitamins help create red blood cells, which carry oxygen and nutrients to the scalp and hair follicles
• B-vitamins from foods include whole grains, almonds, meat, fish, seafood and dark, leafy greens.
• Animal foods are the only good sources of vitamin B12
• Niacin, riboflavin, thiamin and pantothenic acid, folate are all B vitamins – a good B complex would be good. I take Thorne myself as it has everything the body requires to function well. Amazon link for Thorne B Complex

Vitamin C

• Antioxidant
• Helps the body create the protein known as collagen
• Helps your body absorb iron a necessary mineral for hair growth

Vitamin D3 (taking magnesium with D will help absorption)

• Feeds the cells and aids in the production of healthy hair follicles
• Research also shows that vitamin D may help create new follicles — the tiny pores in the scalp where new hair can grow
• Food sources are fatty fish, cod liver oil, some mushrooms and fortified foods

Vitamin E

• Helps prevent oxidative stress and boost hair growth.
• Food sources are sunflower seeds, almonds, spinach and avocados

Iron

• Helps red blood cells carry oxygen to your cells. This makes it an important mineral for many bodily functions, including hair growth.
• Iron deficiency, which causes anemia, is a major cause of hair loss. It’s especially common in women.
• Food sources are clams, oysters, eggs, red meat, spinach and lentils.

Zinc

• Helps hair and tissue growth and repair
• Keeps the oil glands around the follicles functioning properly
• Hair loss is a common symptom of zinc deficiency (14Trusted Source, 15Trusted Source).
• Studies show zinc supplements reduce hair loss caused by zinc deficiency
• However, there are some anecdotal reports that supplementing with too high of a dose can also contribute to hair loss. (Kayla McDonell, RD August 6, 2016)

• For this reason, it may be better to get your zinc from whole foods. (Kayla McDonell, RD August 6, 2016)
• Foods high in zinc include oysters, beef, spinach, wheat germ, pumpkin seeds and lentils.

Protein

• Hair IS protein. It’s made up of entirely protein. Eating enough protein daily is important for hair growth as well as muscles.
• Side note: Protein is not always more slimming for the body though it helps. If a person is overweight and doesn’t burn off as much or more energy than they consume, protein can/will turn to fat stored in the body.

I hope all of this helps. A good quality multivitamin is beneficial. AS I stated earlier, a whole food vitamin will be absorbed by the body much better than a typical, cheaper chemical compound vitamin brand.

Daily Multivitamin Supplements: Here are some that I either use, have used and recommend in order of preference

• Vitamin Code 50 & Wiser for Women (by Garden of Life
• Juice Festive: VeggieFestive & FruitFestive use both together
• Alive for Women/regular & Over 50 – or for Men/regular & over 50
• Olly – link: OLLY

Supplements for hair growth: I have not used but these are in line with needs for thin/thinning hair. They can be found online and some are available at CVS

• Nutrafol – Nutrafol   – it’s quite expensive but claims it works based on studies
• Keranique – Keranique
• Spring Valley Hair, Skin & Nails this is a good brand, [I use their echinacea/goldenseal root as I find it as the brand that works best for me and many other’s I have given it to.] Can be found in grocery stores, Walmart, Walgreens and online.
• OLLY for Hair – Olly

According to the dermatologist, androgenetic alopecia, hypothyroidism, low levels of vitamin D and iron are among the most common reasons behind hair loss. – (Michelle Henry, clinical instructor at Weill Cornell Medical College)

Bottom line in my professional opinion based on research I’ve done is to take either a daily multi-vitamin and/or one of the supplements I’ve listed. If you choose to take both, I would start with one at a time, giving it 2 months before starting the other one. If you prefer to take only one, I would try the “hair supplements” first. All recommendations I have found in my research recommends to give all focuses at least 6 months to see/feel an improvement. In my holistic nutrition training I’ve learned that every change needs 4 months minimum; whether it be diet, supplements, or exercise.

I hope this little bit of information helps you regain healthy hair & skin. Message me or comment with questions if you have any and I’ll do my best to find the answers!

My research is based on my many years of knowledge and experience being a hairstylist and found from reputable websites/universities/government studies from US, UK, Australia.

If you’re addicted to sugar it might not be completely your fault. Sugar is found in so many items that you wouldn’t expect to find it. For instance, just today at the grocery store, I needed sour cream and thought why not low-fat since all they truly need to do is skim the fat off and that’s it right? Wrong. The brand I was looking at had three choices, fat-free, low-fat and whole milk. Here’s what I found: the fat-free had 3 grams of sugar per tablespoon, the low-fat had 2 grams and the whole fat had 1 gram; puzzling, yes, to me it is. Why add a bad ingredient to something that doesn’t need it? To make you like it more, crave it more, and want it more. This is the case with so many items. I teach my clients to read labels. You don’t have to study and know every tiny detail about labels but there are basics that help a lot.

You’ll find sugar and lots of it in expected foods such as pastries, cookies, candy, soda, and other desserts, so limiting your consumption of these sweets is very important. It’s sometimes hard to do but once you learn how to curb and even eliminate your sugar cravings, you’ll be amazed at how great you will feel how much energy you will gain and how much weight you can lose!

Some common items that you didn’t know had added sugar; don’t actually need added sugar and to be aware of and steer clear of are:

• Salad dressing-especially low-fat & fat-free options
• A variety of drinks, soda, energy drinks, fancy coffee drinks, juice – diet drinks are a bad option as the artificial sweeteners are all chemicals and toxic to your body
• Mayonnaise – again the fat-free/low-fat options as well as so-called healthier options made with olive oil (they have added sugar!)
• Ketchup – added sugar, HFCS (high fructose corn syrup) is worse than plain sugar
• BBQ sauces – also with HFCS, brown sugar and white sugar, a better option is to make your own
• So-called healthy cereals – many have a load of sugar; even if they don’t taste sweet, they are
• Breakfast bars & meal replacement bars – opt for the brands with higher protein that carbohydrates
• Weight loss shakes – meal replacement shakes – again choose higher protein that sugar/carbs
• Yogurt – choose plain, whole fat Greek yogurt and add your own nuts, berries/fruit, cinnamon, oats & seeds
• Maple syrup – if it’s not 100% pure maple syrup it’s most likely 100% pure HFCS (high fructose corn syrup)
• Instant oatmeal – particularly the flavored choices
• Most foods that are low-fat/reduced fat/fat free have increased amounts of unhealthy sugar

Next time you’re at the grocery store and you’re shopping for items you typically buy, read and compare the labels. Try this for example; Italian dressing and low-fat Italian dressing compare how much more sugar is in the low-fat option. Also, often times, people will use or eat more of the lower fat product figuring it has less fat so it won’t hurt; but more sugar does hurt. The type 2 diabetes rate is increasing every year and it can be reversed if you choose to eat healthy and be informed.

When you begin to decrease the amount of hidden sugar in your foods and body you begin to decrease your cravings for more sugar and increase your health. Your body craves what you feed it most – choose less sugar and more naturally sweet, whole food.

What do you imagine when someone says they meditate or that you should try meditating? Meditation is a good habit to integrate into your daily routine. It’s easy to learn and beneficial to reduce stress, ease breathing and anxiety and to help you re-center and ground yourself.

Here’s how to begin a simple, uncomplicated meditation practice. Right now, where you are, take a deep breath in, close your eyes ——- then let it out. How do you feel? Repeat it if it feels good. Just this simple step can bring calm to you.

Try a 5-10-minute daily meditation. Choose the best time for you, early morning, midday, after work or before bed, do whatever works for you. Find your ‘spot’ and make it your space for meditating. Start simply by just taking full breaths with your eyes closed and your body relaxed either sitting or lying comfortably. Repeat full, slow, mindful deep breathing while thoughts scatter your mind…let those thoughts come and let them go. When you feel that your thoughts have left, open your eyes and exhale. Exhale the negative and breathe in the positive.

Give it a try! Make it a regular practice. Do it when you think of it. Inhale and exhale fully throughout the day, it will make a positive difference!