One thing I am guilty of…

Is noticing someone’s nails when I meet them.

It’s a habit.

You reach out to shake their hand…and see their nails.

Our nails are front and center for everyone.

And our nails can take a beating.

Manual labor or even just poor diet habits.

But what if our diet made our nails so strong and healthy that doing manual labor wouldn’t matter when it came to our nails?

Ok sure, no matter how strong my nails are…

They get dirty when I am plugging away in my garden…

But when I eat well…

I don’t have to worry about them snapping while I am working with my hands. Especially when I take my Complete Collagen+ which works AMAZING for my hair, skin AND nails.

Of course, it’s not just about how our nails look. It’s also about how we feel about our nails and their overall health.

Unhealthy nails can say a lot about us. And a lot of it can boil down to…

Poor nutrition.

Lack of certain vitamins can make our nails brittle, weak, and damaged. Our nail beds are constantly giving rise to nail tissue, and adequate vitamin, mineral, and nutrient intakes help support the growth, formation, and strength of new nail cells.

A change in the appearance, texture, or shape of our nails could all indicate nutrient deficiencies.

And similar to many things that our diet impacts, we can improve it with some simple dietary changes, and by adding in some foods to get the proper nutrients our bodies need – inside and out.

So let me tell you about some ways to get some added nutrition in so your nails can look and feel healthy!

Here are some ways to strengthen and nourish those nails!

Iron

Iron deficiency can cause a lot of health concerns for us internally, such as fatigue, pale skin, weakness, headaches, dizziness – the list goes on! Low iron results in low red blood cells. These cells carry oxygen to our organs and every cell in our body, which includes our nails.

Without iron, oxygen does not get adequately carried to your cells, which can result in brittle nails, as well as a ‘damaged’ appearance (shape and color). Adequate iron intake can ensure your body is functioning at its best from the inside out. After all, our outside isn’t nourished unless the inside of us is first!

And iron needs vary depending on gender and age!
A male aged 19–50 years old requires 8 mg a day while a female in the same age range needs 18 mg of iron a day.

Some foods high in iron include:

• Seafood
• Beans
• Pork and poultry
• Dark green leafy vegetables such as spinach
• Dried fruit such as raisins and apricots
• Iron-fortified cereals, bread, and pasta
• Peas

Protein 

Our nails are predominantly made of keratin – a fibrous structural protein. Keratin is what gives our nails their strength. It also works to protect our nails from damage and stress.

Low protein levels in the body will cause weakened nails, making them more susceptible to breakage. Ensuring you are getting enough protein in your diet is essential for boosting keratin production, which will help create stronger and more durable nails.

Similar to iron, the recommended daily intake can vary based on age and sex, as well as activity level and even muscle mass. The average adult male (weighing around 150lbs) requires 56 grams per day, while the average adult female weighing the same requires 46 grams.

Foods high in protein are:

• Meat, poultry, fish
• Eggs and dairy
• Soy, legumes, beans, and lentils
• Nut and seeds 
• Whole grains

Vitamin C

Vitamin C is widely known to help boost our immune system, but it can also help our nails!
Vitamin C is essential for the production of collagen. And just like our hair and skin, this protein provides strength and durability to our nails.

Vitamin C deficiency has been linked to brittle nails as well as impeding the inability for our nails to grow.

Vitamin C is a vitamin that our bodies cannot produce on their own. It is something that we must get from our everyday diet through foods and supplements.

On average, men require 90 mg and women 75 mg per day of vitamin C.

It is essential for us to ensure we are getting adequate amounts of vitamin C since our bodies cannot produce it.

Some foods high in vitamin C include:

• Citrus fruits, such as oranges
• Strawberries 
• Kiwi 
• Bell peppers (red bell peppers actually have more than twice the vitamin C of an orange)
• Green vegetables 
• Tomatoes 

Omega Fatty Acids

Omega-3 fatty acids do so much for us, and on that list – supporting healthy nails by helping to lubricate and moisturize your nails, giving them a shiny appearance.

Increasing your intake of omega 3 fatty acids helps to nurture the cells in the nail bed. This can help to curb inflammation and encourage the absorption of nutrients.

Similar to vitamin C, our bodies do not produce Omega-3’s so we must get them from our diets.

While there is no recommended daily intake for Omega-3 fatty acids, it is still something we should be diligently getting ample amounts of in our diets every day.

Foods high in Omega-3 fatty acids include:

• Fatty fish like salmon, trout, mackerel, tuna, and sardines 
• Walnuts
• Soy
• Eggs
• Chia seeds, flaxseeds
• Fish and flaxseed oil

Zinc

Zinc is something essential for the body – especially for the growth and division of cells. Since our nails are made up of a type of cell that grows and divides rapidly, a fast production and a steady supply of zinc are crucial for promoting the healthy growth of nails. 

Low zinc intake can result in the degeneration of our nail plate, which can cause the appearance of white posts on our nails.

Our recommended daily intake for zinc is between 8mg to 11mg for the average man and woman. 

Zinc can be found in: 

• Beef, poultry, and fish
• Eggs
• Soy, chickpeas, and black beans
• Nuts such as almonds and cashews

B Vitamins

While we all need B vitamins for our overall health, there are a few different specific B vitamins that are essential for healthy nails.

Let’s start with Biotin – which is vitamin B7.

Biotin works to promote healthy cell growth and can aid in the metabolism of protein-building amino acids, all of which are essential for nail growth. 

Studies have found that getting adequate amounts of biotin may help strengthen brittle nails.

1 specific study conducted on 35 people with brittle fingernails found that 2.5 mg of biotin per day for six weeks to seven months improved symptoms of brittle nails in 63% of the participants. 

The good news is that deficiency in biotin is very rare. The average adult needs about 30mcg per day of biotin.

Biotin can be found in:

• Liver
• Egg Yolk
• Dairy products
• Yeast
• Salmon
• Avocado
• Sweet potato
• Nuts and seeds 
• Cauliflower

Then we have Vitamin B12. B12 is something many of us are deficient in.

A vitamin B12 deficiency can cause significant discoloration to our nails such as bluish-black pigments with wavy dark streaks and brownish pigmentation. To prevent deficiencies, the average adult requires 2.4 mcg of vitamin B12 per day. 

B12 is essential in our iron absorption, as well as the development of red blood cells. Both iron and B12 are necessary for keeping nails strong and healthy.

Sources of B12 include:

• Fish and shellfish such as trout, salmon, tuna fish, and clams
• Beef, liver, and chicken
• Fortified breakfast cereal
• Low-fat milk, yogurt, and cheese
• Eggs

Next on our B vitamin list is Folate, which is B9.

Folate also plays an important role in nail growth by contributing to the formation of red blood cells as well as the development of new cells. A folate deficiency can lead to a pigment change in our nails and result in them being brittle and rigid. Adults typically need 400 mcg of folate per day. 

The best sources of folate are:

• Beans
• Dark leafy green veggies like turnip, spinach, lettuce, broccoli, and asparagus
• Peanuts
• Sunflower seeds
• Fresh fruits, fruit juices
• Whole grains
• Liver
• Seafood

If you find it difficult to add these foods into your everyday diet, you can also seek supplementation. Check out our sister company PuraTHRIVE for many of your supplement needs – especially for their Vitamin C and Vitamin B12!

Of course, there are other ways to care for your nails that will help strengthen them.

Such as:

Moisturize them. Try a dedicated nail oil or a hand lotion with alpha hydroxy acid or lanolin. If nails are soft but brittle, they may be too moist so cut back on the moisturizer.

Limit your manicures. Limit the number of manicures you get to avoid subjecting your nails to the chemicals in nail polish and polish removers. Especially avoid acetone-based nail polish removers if you can. For soft, brittle nails, a layer of nail polish may actually help strengthen them.

Avoid frequent use of alcohol-based sanitizers. Hand sanitizers are a convenient way to keep germs away when soap and water aren’t available. However, alcohol-based ones can really dry out our skin and nails. So try to limit the use if you are experiencing concerns with your nails. 

Wear gloves as much as you can when cleaning. When washing dishes or doing housework, wear rubber gloves to protect your fingernails from chemicals and anything else that may damage them.

Try to incorporate these foods and tips into your everyday routine and see the difference they could make in your nails!

Resources:

1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4375768/
2. https://pubmed.ncbi.nlm.nih.gov/1764360/
3. https://ods.od.nih.gov/factsheets/Iron-HealthProfessional/#:~:text=Iron%20Intakes%20and%20Status,-People%20in%20the&text=The%20average%20daily%20iron%20intake,in%20women%20older%20than%2019.
4. https://www.ncbi.nlm.nih.gov/books/NBK56068/table/summarytables.t4/?report=objectonly
5. https://pubmed.ncbi.nlm.nih.gov/10651700/
6. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4112259/
7. https://pubmed.ncbi.nlm.nih.gov/17763607/
8. https://www.ncbi.nlm.nih.gov/books/NBK56068/table/summarytables.t3/?report=objectonly
9. https://pubmed.ncbi.nlm.nih.gov/21671542/
10. https://pubmed.ncbi.nlm.nih.gov/25559140/
11. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4375768/

Have you been looking for a conditioner that will help replenish lost moisture and encourage healthy and fast hair growth? Unable to find one that you like?

Why not make your own?

We are living in a DIY era. We LOVE making our own concoctions from home. Food recipes and beauty recipes!

The best thing about making our own is…

It’s NATURAL!

We get to ensure there are no ingredients added that we may feel are harmful to us.

And a homemade hair conditioner is a great way to get the best ingredients for your hair.

This is a hair growth conditioner my friend told me about. And she RAVED about it!

Not only did her hair look AMAZING, but she said it also helped with the damage so her hair could grow in more healthy, which also meant it looks more full!

This nourishing DIY conditioner was made to encourage hair growth and revitalize dry, damaged hair.

Let me tell you about it!

Here’s What You Will Need:

• 4 tbsp shea butter
• 1 tbsp argan oil
• 3 tbsp coconut oil
• 2 tbsp aloe vera gel
• 7 drops rosemary essential oil
• 3-4 capsules vitamin E oil

So now you know what you need, let me tell you WHY these ingredients are so important:

Shea Butter: Shea butter is a thick hydrating butter that works to penetrate the hair shaft to strengthen hair follicles, prevent hair thinning and hair loss, and actually encourage healthy hair growth. Shea butter has the ability to remedy itchy scalp for all hair types as well.

Argan Oil: This oil works to control frizz, add shine, and can bring back moisture to otherwise dry, damaged hair. 

Coconut Oil: Coconut oil is a must in my house. I use it for so many beauty DIY’s! Coconut oil moisturizes and hydrates dry and damaged hair-primarily due to its Omega-3 fatty acids. The Omega’s in coconut oil can also help reduce breakage and strengthen hair strands.

Aloe Vera Gel: You likely already have this in your house, especially if you or your little ones are prone to sunburns. Aloe vera gel can help exfoliate the scalp, making growth much easier. It also can alleviate some scalp issues such as an itchy and dry scalp.

Rosemary Essential Oil: Rosemary oil has been used commonly for years for hair growth. It also nourishes the scalp and doesn’t leave it feeling dry or itchy. Rosemary essential oil strengthens circulation, which can help hair follicles from being starved of blood supply, dying off, and leading to hair loss.

Vitamin E: Vitamin E contains antioxidant properties which can help repair damaged hair follicles, prevent dead skin cell buildup, and also prevent hair loss and hair thinning. When used on a regular basis, vitamin E oil can really help in growing the hair as well as thickening it.

Making The Conditioner

• In a double boiler, melt the shea butter, argan oil, and coconut oil.
• Stir occasionally until everything is melted and combined.
• Allow the oils to cool but not solidify.
• Transfer them to a clean food processor or blender and blend at high speed.
• Slowly add in the aloe vera gel and blend for 3-5 minutes until the mixture becomes creamy.
• Then, add in the essential oil and vitamin E oil and blend until well mixed.

Applying The Conditioner

• Apply the mixture to recently washed but dry hair, or damp hair, starting at the scalp and massaging in slow, circular motions. Massage gently into the scalp for 3-5 minutes to promote blood flow.
• Saturate the entire hair and leave it on for 20-30 minutes if possible. You can adjust this based on how much time you have.
  TIP: Slip on a shower cap or a thin towel to prevent stains on any clothing.
• Rinse out well.
• Use 2-3 times a week to strengthen weak, fine, and damaged hair, and to encourage fast hair growth, and smooth out frizzy hair.

Tips

• The conditioner should last 3-4 months provided you keep it away from water.
• If you keep it in the fridge, it will last longer.
• You can substitute the aloe vera for water, but your conditioner will not last very long.

Try it out and see how it works for you 🙂 

No matter how old I get…

I can never turn down a milkshake.

You can make them with so many flavor options and ingredients!

And it’s a treat that even vegetarians and those with lactose intolerance can enjoy if you substitute for specialty ingredients.

My father and I used to go to our local ice cream shop every Sunday for the BEST milkshakes around.

But when they closed, we were left craving them and no other place filled that void. They just weren’t the same.

So I began experimenting with making my own. I mean…how hard could it be?

Well, it was a bit more difficult than I expected to really nail down that flavor I was looking for.

BUT I DID IT!

AND…

I added a special ingredient that was like the cherry on top for flavor! (And no it’s not cherries!)

It’s CARAMEL!

But not just any caramel.

It’s actually Complete Collagen+. So not only are you getting that caramel flavor, but you’re also giving your body all the amazing benefits that come with it!

Seems like a win-win right?

It is!

So…

Here is the milkshake recipe that took me YEARS to nail down. And of course, feel free to substitute with any ingredients that best suit your dietary needs.

I hope you love it as much as I do!

Mouth Watering Milkshake with a Twist!

TIP: A perfect milkshake is thick enough for a spoon to stand in but still drinkable.

Ingredients:

• 1-pint ice cream (about 2 cups) My fav is just a plain low-fat vanilla ice cream
• 2/3 cup milk, feel free to use almond milk, lactose milk, or whatever may best suit you!
• 1 packet of Complete Collagen+.
• 1 tsp Vanilla Extract
• 1tbsp Malted Milk Powder

Mix-in and topping options:

• Syrup or sauce (I sometimes even add a little bit more Complete Collagen+.as my caramel topping!) 
• Whipped cream
• Sprinkles
• Finely chopped nuts

Instructions

1. Let the ice cream soften. Let 1-pint ice cream sit out at room temperature until it starts to soften, 10 to 15 minutes (softened ice cream will blend with ease and require less milk to get things moving). Give the container a little squeeze – it shouldn’t be rock hard and should give slightly when it’s ready. 
2. Chill your glasses and chop any mix-ins. If you have room in your freezer, stick 2 tall drinking glasses in there, or even chill them in the refrigerator. This will ensure the milkshake stays cold as long as possible. Coarsely chop until you have 1/2 cup mix-ins of your choice. You want the pieces to be about 1/2-inch.
3. Layer the ingredients in the blender. Layer the ingredients in your blender in this order: 2/3 cup milk, Complete Collagen+, and softened ice cream. Don’t put in any mix-ins yet!
4. Blend the milkshake. Starting with the lowest speed and working your way up to medium speed, blend until the milkshake is smooth and pourable – usually about 1 minute. Stop the blender and be sure to scrape down the sides or stir as needed to keep things moving. You want a final consistency that pours like lava! 
5. Add in the mix-ins. If using mix-ins, add 1/2 cup to the blender and stir it in so that it’s submerged. Pulse a few times (6 to 8 pulses) to just combine, BUT try not to overmix or the mix-ins will pulverize and make the milkshake gritty. And no one likes a gritty milkshake!
6. Serve the milkshake. Divide the milkshake between the glasses. Garnish with toppings as desired. For me, I drizzle a bit more Complete Collagen+ on top.
7. And last but not least. ENJOY!!! 
   
   I hope you enjoy this milkshake as much as I do!! 

Do you feel tired every day, but you don’t know why? Have you scoured the internet, visited doctors, talked to nutritionists, and you still can’t figure it out? 

There’s something I recently read about that I’d like to share with you. Because though it may not be the answer to your chronic fatigue, it may be playing some role in how you’re feeling. 

So, what is it?

First, let’s talk about cortisol…

You may have heard of cortisol before. It’s been dubbed the stress hormone. There’s a good reason for that. But besides playing a role in your body’s response to stress, cortisol has another function. 

When you wake up in the morning, your body releases cortisol, helping you wake up. By the end of the day, your cortisol levels should be at their lowest, and melatonin levels should be rising, getting you ready for a night of rest. 

But there’s the problem…

Whenever you encounter a stressful situation, your body releases more cortisol. Whether it’s from getting cut off in traffic or having a dispute with a loved one — cortisol gets released. 

Cortisol has helped us survive as a species. Not because we need cortisol to win an argument with our siblings, but because when our ancestors would encounter a stressful situation in the wild, we had to focus on that, and nothing more. That’s what cortisol does for your brain. Mixed with adrenaline — which tells your heart to start beating faster — it allows you to focus on the dire issue at hand. 

But your body can’t tell the difference between a predator hunting you in the wild, and your coworker eating your lunch again. This is why it’s up to us to try and manage our cortisol levels.

Why? What’s the big deal?

When cortisol levels are too high for too long, the result can be a range of health issues. This could involve trouble sleeping, heart problems, weight issues, reduced cognition, mood swings, and more. 

But it can also lead to something else — perhaps the reason why you’re so frequently tired…

Adrenal fatigue

Everyone has two adrenal glands, located at the top of the kidneys. These glands put out over 50 hormones, including cortisol, DHA, estrogen, and testosterone. However, when they are constantly working to send out cortisol, they can become worn. This can have an impact on your body’s release of hormones, which can of course have a major impact on how your body functions. 

Common symptoms of adrenal fatigue include:

• Fatigue in the morning with “crashes” throughout the day…

• A poor stress response or mood regulation…

• Cognitive issues…

• Higher energy levels in the evening…

• Cravings for salty and sweet foods…

• Poor immunity…

• And a reliance on caffeine.

Less common, but more serious symptoms may arise if left unchecked:

• Trouble falling or staying asleep…

• Frequent need to pee…

• Loss of muscle mass…

• Mood swings…

• Unwanted weight gain…

• Decreased libido.

Adrenal fatigue is primarily the result of the adrenal glands becoming so overworked that they can no longer function normally. Though things like grief, trauma, or certain health conditions may bring it on, the main reason tends to be due to chronic stress. 

How to lower cortisol release?

Cortisol is released in stressful situations. So, limiting cortisol release will have much to do with stress management. 

Here are some tips to help you deal with stress and reduce the output of cortisol.

• Get adequate sleep…
  
• Exercise regularly…
  
• Be mindful of stress and stressful situations…
  
• Make sure you take time to laugh and have fun…
  
• Focus on your relationships with others…
  
• Take care of a pet…
  
• Eat healthy, nutritious foods.

Put more of your energy into things you love, and even just by doing that you may find that you’re less stressed! 

Hopefully, some of these tips can help you if you think your adrenal glands may be tired. Life can be stressful, but it’s crucial to make sure we take time to focus on our health.

Collagen and stress

Did you know that stress can actually deplete collagen levels? This means that the health of your skin, hair, and nails may be suffering as well. 

Help get your collagen levels back up with a collagen supplement that your body can actually absorb!

Right now, Complete Collagen + is up to 25% off — click here to buy!

References And Resources

1. https://www.endocrineweb.com/conditions/adrenal-disorders/adrenal-fatigue 
2. https://www.healthline.com/human-body-maps/adrenal-glands#1 
3. https://www.healthline.com/nutrition/ways-to-lower-cortisol#TOC_TITLE_HDR_14 

The digestive system was once thought to be a simple system within the body. The food goes in, travels through a long tube, and anything that isn’t absorbed is excreted. Simple enough. But then why has it been the focus of so much scientific research lately?

Researchers have been aware of the gut microbiome for some time. However, it’s only recently that they have become aware of just how impactful this ecosystem of bacteria is on our overall health. 

Every person has an estimated 100 trillion microorganisms in their digestive tract. These span across 300 to 500 different species of bacteria. Some of these can be harmful, but most are beneficial and even necessary to the health of your body. They contribute to immunity, cognitive function, weight management, and several other functions in the body — including skin health. 

But… How?

That the health of the gut can influence the health of the skin may seem like quite a leap to make. But scientists wouldn’t make such a claim without the evidence to back it up. 

Here’s how it works: disturbances in the gut caused by a poor diet or food allergies may cause increased “leaking” of certain proteins out into the body, which can, in turn, irritate the skin.

And your gut and skin have more of a connection than you may think…

The Gut-Skin Connection

The gut and the skin share a lot in common, which contributes to the gut-skin axis. Both the gut and the skin help defend against outside invaders. Additionally, they are large players in the neuroendocrine messaging system, as they have nerves that send and receive signals from the brain with the ability to send messages to other parts of the body.

Another similarity between the two is that the skin has its own microbiome that is just as important to your health as that of the gut microbiome. Although it has not yet been researched quite as much as the gut microbiome, studies have found it to be one of the most diverse microbiomes in the body. The skin flora provides protection by acting as a barrier against potential issues, so it’s important to keep it healthy. 

The brain has a role to play as well, causing many to call it the gut-brain-skin axis. In this theory, stress can lead to dysbiosis in the gut. This, in turn, may lead to a poor inflammatory response, which can directly affect the skin.

Because the gut and skin can interact, they also have the ability to influence one another’s health, with the gut having a greater impact on skin health. This is what creates the gut-skin axis.

The Link Between Gut Health And Skin Health

It’s interesting to know how the gut and skin are connected in a general sense. But how are they connected when it comes to health issues?

Several studies have shown that poor skin health is more common in those with gut issues, and vice versa.

Certain skin problems, like pimples and rashes, have been found to have a direct connection with gut health. Furthermore, supporting the health of the gut has been found to also support clear, smooth, and vibrant skin. 

How To Boost Gut Health

There are many ways you can help boost your gut health and in turn support the health of your skin. Here are ten that can have a positive impact: 

Probiotics — probiotics are good bacteria that can improve the health of your gut and other parts of your body (ie. the skin). You can take them as a supplement or get them through fermented foods or yogurt.

Prebiotics — probiotics feed on non-digestible carbohydrates called prebiotics. These can be found in many foods, including bananas, garlic, onions, and whole grains.

Lower sugar and sweetener intake — several studies have found that both sugar and artificial sweeteners contribute to the growth of bad bacteria and can lower the counts of good bacteria. 

Reduce stress — research suggests that stress — even short-lived bouts of stress — can create an imbalance in the gut flora, potentially causing issues.

Be mindful of antibiotic intake — antibiotics do a good job of killing harmful bacteria, but they can also destroy good bacteria and disrupt the microbiome. Though absolutely necessary in many cases, if you need to take antibiotics, give your gut the tools to recover by taking in probiotics following your treatment.

Exercise — regular exercise is good for, well, almost everything it seems. Research has found that those who exercise regularly had healthier microbiomes than those who did not exercise. However, it’s important to note that those who exercised likely ate better diets as well.

Get enough sleep — research has shown that irregular and poor sleeping habits can have a negative impact on the microbiome. 

Use natural cleaning products — one study looked at infants in homes that used cleaning products with harsh chemicals versus those in homes using natural cleaners. Those in the chemical household had a certain bad strain of bacteria in their gut which resulted in negative health impacts years later. 

Avoid smoking — research has shown that smoking increases the population of bad bacteria in the gut while lowering the population of good bacteria. 

Eat less meat — vegetarians have been found to have healthier microbiomes than those who routinely eat meat. This is likely due to the fact that vegetarians are more likely to frequently eat vegetables, which contributes to a healthy gut flora. 

The Health Of Your Gut Is Important

I hope that some of these tips can help you create a lovely and diverse microbiome that can support the health of your skin.

Did you know that another way to support skin health is through absorbable collagen? 

In fact, collagen is a major component of your skin. If you don’t have enough of it, your skin health may be suffering…

Click Here To Learn More

References And Resources

1. https://www.huffpost.com/entry/the-gut-skin-axis-the-importance-of-gut-health-for_b_5983db63e4b00833d1de2703 
2. https://www.medicalnewstoday.com/articles/325293#smokinghttps://www.medicalnewstoday.com/articles/325293#smoking 

Your hair is a big deal. Even just a simple style change can make you look like a completely different person. So, of course, you want to make sure your hair has as much volume and thickness as possible. To do this, you’ll need it to be as healthy as possible.

I know this is the case for me. This is why I was so frantic to find a fix for my hair when it started falling out! I read dozens of articles and tried countless techniques. Some were… completely useless if I am being honest. 

But, besides an absorbable collagen… I did find a lot of other good information out there on how to promote hair growth, slow hair loss, and maintain hair health.

If your hair just isn’t staying thick, or you’re losing more than you’re growing — I’ve been there. I get it. Don’t worry. I’ve collected some of the best tips I came across in my travels that might be able to help!

But to understand hair growth, it helps to know how it grows…

Hair Growth 101

We’re born with all of the hair follicles we will ever have — about 5 million. Of those, 100,000 are on our scalp. 

Our hair grows from a root at the bottom of a follicle beneath the skin. Blood goes to the follicle and supplies oxygen and nutrients to the hair root, which helps the hair grow. As hair grows, it pushes through the skin and passes by an oil gland, providing that natural shine and softness of hair. [1]

When it comes to hair loss, it’s normal to lose about 50 to 100 strands of hair per day. But what if you’re losing more? Or what if your hair just isn’t growing back fast enough to replace this loss? 

Today, we’re going to look at 7 ways to help boost hair growth!

1. Maintain Proper Nutrition

This one may seem obvious, but you’d be surprised how many people let it fall by the wayside, or worse — how many people think they’re getting the nutrition they need, but aren’t. 

Examine the foods you eat and the supplements you take. Are you eating anything that may interfere with the absorption of another crucial nutrient? Are the supplements you’re taking designed to be absorbed, or are you wasting your money?

These things are important for not just your hair health, but overall health. When your body is lacking in a certain nutrient, frankly, hair comes last. Your body will use the vitamins and minerals for more important bodily functions before hair growth. 

Some of the most crucial nutrients for hair growth include:

• Biotin
• Vitamin B12
• Vitamin C
• Vitamin D
• Vitamin E
• Zinc
• Iron
• Omega-3 and omega-6

One study found that routinely taking omega-3 and omega-6 supplements may help protect against hair loss. [2]

Data from another study suggested that lower zinc levels may play a key role in hair loss. [3]

And a review of the literature found 18 reported cases that showed clinical improvement in both hair and nail health after biotin supplementation. [4]

A main function of B12 is to assist in the production of red blood cells, which carry oxygen through the body. If you don’t have sufficient red blood cells, not enough oxygen will be able to reach the follicle and hair root, potentially stunting growth. 

2. Protein

Something else that’s important to make sure you’re getting enough of is protein. 

A lack of protein has been shown to promote hair loss. Since hair follicles are made largely of protein, adequate levels can keep your hair follicles strong and healthy. [5]

3. Caffeine

You read that right. Caffeine. It can give you an energy boost, and, as it turns out, it may also be able to give your hair growth a boost.

One 2014 study found that it may have growth-promoting effects on your hair. According to the study, caffeine may help promote new hair growth at the molecular, cellular, and organ levels in both men and women! [6]

Now that’s some good news. 

4. Essential Oils

Essential oils not only smell nice, but some of them may also be able to help promote hair growth. Another win-win!

One study found that a daily dose of 400 milligrams of pumpkin seed oil in capsule form resulted in an increase in hair growth in men. After 24 weeks, the men who took pumpkin seed oil experienced a 40% increase in hair count! [7]

Another study looked at four groups of mice, each of which was given a different hair treatment. The treatments consisted of various solutions touted to promote hair growth. The study found that the group given peppermint oil showed the most hair growth. This included a significant increase in dermal thickness, follicle number, and follicle depth. [8]

Research has also shown that rosemary oil can have a very positive effect on restoring hair growth. [9] 

5. Scalp Massage 

Have you ever had your scalp massaged? You may have had it done at the hair salon, and if so, you know how nice it feels. And, according to one study, it can also boost the health of your hair. 

The study examined the effectiveness of daily, 4-minute scalp massages. After 24 weeks, the researchers found that the 9 men involved in the study had thicker hair than at the start. [10]

While the study didn’t show any noticeable difference in hair growth, it’s thought that a scalp massage may help dilate blood vessels beneath the skin. This, in turn, may lead to thicker, stronger hair that’s less likely to break off or become damaged.

You can get a professional scalp massage, or do one for yourself at home. Using light to medium pressure, apply your fingertips to your scalp and move them around in small circles. Work your way around the entire scalp until everywhere has been massaged. 

Even if it doesn’t make a difference, at least it feels nice! 

6. Lower The Heat

The heat from curling irons, hairdryers, and straighteners can damage your hair and cause breakage. While avoiding heat styling altogether might not be an option, you may want to try limiting how often you use these tools. Decreasing the temperature of heated styling tools can also help reduce hair damage. 

According to a 2011 study, using a heat protectant product before using a heated styling tool may significantly reduce hair breakage. Heat treatments work by forming a protective barrier that helps prevent moisture loss when using heated tools. [11]

To help keep your hair healthy and strong, you need to go easy on it. Which leads into my next point…

7. Hair Dyes

You may color your hair for various reasons. And you don’t have to stop completely. But it’s important to be mindful. 

Though hair dyeing doesn’t inhibit hair growth, it may cause hair loss by damaging the hair. Hair dye also contains both ammonia and hydrogen peroxide, which can loosen hairs, promoting hair loss. On top of that, hair dye can physically weaken hair shafts, increasing breakage-caused hair loss.

If you are going to dye your hair, look for a natural brand to try and reduce the effects. Either way, it’s going to be tough on your hair. But the better you treat your hair outside of coloring it, the less of an impact the dye will have on your hair. 

The Health Of Your Hair

Ultimately, what helps your hair is being gentle with it and ensuring that your body has the nutrition it needs to allow your hair to be at its best. 

I hope that these tips can help you have a head of hair that makes you feel confident and beautiful. 

Remember, what worked for me was collagen that my body could actually absorb and use. If you think your hair could use a boost, EverBella’s collagen could be just the thing! 

Click here to learn what just a spoonful a day of delicious caramel collagen can do for your hair (PLUS how it can help your skin, nails, and more!)

References And Resources

1. https://www.aad.org/public/parents-kids/healthy-habits/parents/kids/hair-grows 
2. https://pubmed.ncbi.nlm.nih.gov/25573272/ 
3. https://pubmed.ncbi.nlm.nih.gov/24371385/ 
4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5582478/ 
5. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5315033/ 
6. https://pubmed.ncbi.nlm.nih.gov/24836650/ 
7. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4017725/ 
8. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4289931/ 
9. https://pubmed.ncbi.nlm.nih.gov/25842469/ 
10. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4740347/ 
11. https://pubmed.ncbi.nlm.nih.gov/21635854/