Hair, like nails and skin, has specific nutritional needs to stay healthy. They are primarily made of keratin, a protein that protects them from damage (UV, pollution, etc.) and keeps them hydrated. But this is quickly depleted.
Keratin is not found in foods, but certain nutrients promote its synthesis, so they should be prioritized!
Beta-carotene, proteins, B vitamins, iron and zinc are essential to the beauty and health of hair. So, to have beautiful, strong hair, it is essential to regularly consume foods that contain them!
Even when eating a balanced diet, it can be difficult to get enough high-quality nutrients…
Moreover, some of our behaviors, and in particular the consumption of tea and coffee or reliance on processed foods, can hinder their absorption, leading to deficiencies and health problems.
Hair dietary supplements help to address deficiencies affecting the overall condition of the hair. They can treat issues such as dandruff and oily hair, a sensitive scalp, dry and brittle hair, or excessive hair loss.
Also read | The best dietary supplements for hair: our comparison
1. Brewer’s yeast
Used to ferment beer, brewer’s yeast appears as a fine powder soluble in water and in fact corresponds to several strains of a microscopic fungus.
Very rich in vitamins B1, B5, B8 and B9, brewer’s yeast stimulates keratin synthesis and strengthens the structure of the hair fiber. It therefore increases hair vitality, makes hair more supple and stronger, while effectively slowing hair loss.
A true concentrate of trace elements, brewer’s yeast also helps purify the scalp and prevent hair from becoming greasy too quickly. It is therefore ideal for people with oily hair or dandruff.
How to take it?
To fully enjoy the benefits of brewer’s yeast, it’s best to take it in capsule form as a course lasting at least 2 months, at every change of season.
2. Royal jelly
Also called “bee milk”, royal jelly is a substance secreted by the cephalic glandular system of young worker bees. Highly nutritious, it has numerous benefits for human health and contributes to hair beauty.
Composed of deoxyribonucleic acid, pantothenic acid, vitamins, minerals, lipids and antioxidants, royal jelly effectively promotes cellular regeneration of the hair fiber. It is therefore particularly recommended to treat dull, dry and brittle hair and to slow hair loss.
Lire aussi | Gelée royale : le guide d’achat d’une pharmacienne
How to take it?
To restore healthy hair, take a royal jelly treatment for at least 3 months at a rate of one capsule or ampoule per day. However, this dietary supplement is contraindicated for people allergic to honey, pollen or bee stings.
Lire aussi | L’utilisation de la gelée royale pour la beauté des cheveux
3. Spirulina
A true superfood, spirulina is not an alga but a cyanobacterium particularly rich in zinc, iron, antioxidants, proteins and B vitamins. It therefore promotes keratin synthesis and the maintenance of the hair fiber.
Spirulina also contains essential fatty acids and therefore stimulates hair growth while adding shine and strength to the hair.
Also read |How to choose spirulina? Criteria to consider
How to take it?
To strengthen your hair as well as your nails, your immune system, and your overall health, consume between 2g and 5g of spirulina per day for at least one month.
Depending on your preferences, you can consume it in powder or flake form, or in capsules, ideal for people who don’t necessarily enjoy its slight seaweed taste. You can also make ultra-nourishing masks from it!
Also read | How to use spirulina for your hair
4. Soy lecithin
Composed of fatty acids, phosphates, choline, vitamin B, and glycerol, soy lecithin is a lipid derived from soy. It contributes to cell renewal while revitalizing and hydrating the hair. It’s no coincidence that soy lecithin is often included in the formulation of shampoos and other hair care products.
How to consume it?
Si on opte pour des gélules de lécithine de soja, mieux vaut les consommer lors des repas pour optimiser leur assimilation. On peut également utiliser un shampoing ou un soin à base de lécithine de soja.
5. Bee pollen
Made up of small grains, pollen is harvested by bees from the flowers where they forage to collect nectar. It therefore has nothing to do with the fine dust responsible for many seasonal allergies!
The nutritional value of bee pollen is particularly beneficial for hair: proteins, lipids, vitamins, mineral salts, trace elements, antibiotic substances and rutin, a natural flavonoid that increases hair strength. Pollen revitalizes tired hair and helps prevent hair loss.
How to consume it?
Pollen is available in capsule form, but it is more commonly sold fresh or dried, to be eaten with a spoonful of honey or diluted in a little water.
You can also make a strengthening pollen shampoo by mixing a teaspoon of pollen and a few drops of lemon juice into your regular shampoo.
6. Organic silicon
Organic silicon is a trace element found in mineral water and in certain plant-based foods (cereals, dried fruits, mushrooms, etc.). It is also naturally present in the body but our ability to store it decreases considerably with age.
In addition to its effect on the structure of connective tissues and the body’s remineralization process, organic silicon would also stimulate keratin production, thereby enhancing the beauty of hair.
How to consume it?
You can choose to eat silicon-rich foods, such as whole wheat, legumes (lentils, beans, chickpeas…), parsley, garlic, onion, mushrooms or dates, but also favor drinking waters that contain it.
Par ailleurs il existe aussi des compléments alimentaires au silicium organique sous forme de solutions buvables ou de gel.
Why take dietary supplements for hair?
The role of keratin in hair health
Hair is composed of more than 95% keratin, a hard, fibrous protein made up of amino acids, which forms through the accumulation of dead cells. It notably protects them against external factors that could damage them (UV, sea water, etc.) and has the ability to retain and store water to hydrate them.
Keratin also helps reseal the hair cuticles by acting as a protective film, thus giving them strength and shine. In short, hair rich in keratin is healthy hair!
But it should be noted that keratin does not regenerate and becomes depleted throughout the life of the hair. As a structural protein, keratin is not present in foods but certain nutrients promote its proper synthesis.
This is notably true for beta-carotene, proteins, as well as B vitamins, iron and zinc. To have beautiful hair, it is therefore essential to regularly consume foods that contain them!
Nutritional deficiencies and hair issues
Besides keratin, our hair is also made up of water, fatty acids, melanin (responsible for their coloration), certain vitamins, as well as iron and zinc.
Ils ont par ailleurs besoin de lipides de qualité, indispensables à leur croissance et à leur élasticité, de protéines, ainsi que de vitamine E et d’antioxydants pour lutter contre le vieillissement prématuré. Pour être en bonne santé, il est donc important de leur apporter ces nutriments en quantité suffisante.
- In cases of protein deficiency, for example, it is common to observe coarse, dull and dry hair because they then have more difficulty retaining moisture.
- When lipids are lacking, hair tends to break more easily and become static.
- Finally, dandruff and itching on the scalp are often linked to an unbalanced diet causing skin inflammation.
Report prepared by Anaïs Gibert and Charlotte Jean
