Let’s be honest—most of us have wondered, “Do I really need to wash my hair today?” You’ve probably heard people say everything from “wash it every day!” to “once a week is enough!” 

So, what’s the truth? How often should you wash your hair? And is skipping shampoo actually good for your scalp?

Don’t worry, by the end of this blog, you’ll have the answers to these questions. PLUS, you’ll know what you should be putting on your head every day no matter what. 

Let’s get to the bottom of this hair care mystery!

Why We Wash Our Hair in the First Place

Your scalp makes a natural oil called sebum. It keeps your hair soft and helps protect your skin. But over time, oil, dirt, sweat, dead skin cells, and product buildup can make your hair feel greasy or look dull.

That’s where shampoo comes in. Shampoo helps wash away extra oil, dirt, and anything else hanging out on your scalp.

But here’s the twist—not everyone needs to wash their hair the same way.

The Truth: There’s No One-Size-Fits-All Answer

Hair type, lifestyle, age, and even where you live can all change how often you should wash your hair. According to dermatologists from the Cleveland Clinic, most people don’t need to wash daily. In fact, over-washing can strip away too much oil and leave your hair dry or brittle. [1]

Let’s look at what affects your ideal hair-washing routine.

What Affects How Often You Should Wash?

1. Your Hair Type

• Oily hair? You might need to wash every 1–2 days.
  
• Dry or curly hair? Washing once or twice a week is usually enough. Curly hair needs that extra moisture, and washing too often removes it.
  
• Fine hair? It tends to show oil faster, so you might feel like you need to wash more often.
  
• Thick or textured hair? These hair types don’t get oily as quickly and can go longer between washes.
  

2. Your Scalp

If your scalp gets itchy or flaky, it could be a sign that you’re not washing enough—or sometimes, that you’re washing too much. According to the American Academy of Dermatology, how your scalp feels is just as important as how your hair looks. 

3. Your Lifestyle

Do you work out often or sweat a lot? If so, you may need to wash more frequently. Sweat can mix with oil and lead to buildup and even scalp irritation.

Is It Bad To Wash Your Hair Every Day?

Not necessarily—but it depends on the products you use and your hair type.

Washing daily with a gentle, sulfate-free shampoo can be fine for people with oily hair or who exercise regularly. But using harsh shampoos or washing too often can dry out your hair and damage the protective outer layer called the cuticle.

A 2017 study published in the International Journal of Trichology found that frequent shampooing can weaken hair over time, especially if it’s not followed with conditioner. [2]

What Happens If You Don’t Wash Your Hair?

Skipping washes isn’t always bad—your scalp may adjust and produce less oil over time. Some people swear by the “no-poo” movement (no shampoo), using only water or natural cleansers like apple cider vinegar.

But for others, not washing can cause:

• Greasy roots
  
• Product buildup
  
• Scalp odor
  
• Itching or dandruff
  

In a 2016 study from the Journal of Cosmetic Dermatology, researchers found that not cleansing the scalp regularly can lead to increased microbial activity, which may cause irritation or inflammation. [3]

(But there’s actually something you can do about this – keep reading to find out what…)

What About Dry Shampoo?

Dry shampoo is a quick fix that soaks up extra oil. It’s perfect for busy days—but it’s not a real replacement for washing. Overusing it can clog hair follicles and cause buildup.

Dermatologists say to use dry shampoo sparingly—no more than 1–2 times between real washes.

Tips for a Healthy Hair-Washing Routine

✅ Use gentle, sulfate-free shampoos
✅ Follow with conditioner to protect and hydrate
✅ Don’t use super hot water—warm is best
✅ Massage your scalp—it boosts circulation and helps remove buildup
✅ Listen to your hair—if it feels dry or oily, adjust accordingly

So… How Often Should You Wash?

Here’s a basic guide:

Hair Type	Suggested Wash Frequency
Oily or fine hair	Every 1–2 days
Normal hair	Every 2–3 days
Dry, curly, or thick hair	Once or twice a week
Color-treated hair	2 times a week or less
After workouts or sweating	As needed (rinse or gentle wash)

Remember, this is just a guide. Your hair is unique—do what works best for you!

Lavender & Peppermint Oil: Natural Helpers Between Wash Days

So, you’re spacing out your shampoos to avoid over-washing—but what about your scalp? This is where essential oils like lavender and peppermint come in handy. These natural oils can help you keep your scalp clean, balanced, and refreshed without needing to reach for the shampoo bottle.

🌿 Lavender Oil: A Clean Scalp Without the Suds

If you’re worried that not washing your hair often might lead to buildup or itchiness, lavender oil could be your new best friend. It has antimicrobial and antibacterial properties, which means it helps fight off the microbes that can cause dandruff, irritation, and even minor scalp infections.

In fact, one study showed that lavender oil effectively inhibits the growth of several types of fungi and bacteria commonly found on the scalp. [4]

Even better? Lavender oil has been shown to promote hair growth, thanks to its ability to increase circulation and reduce inflammation. So while you’re giving your shampoo bottle a break, lavender oil is still helping your scalp stay healthy and your hair thrive.

🌿 Peppermint Oil: Cooling, Cleansing, and Growth-Boosting

Peppermint oil does more than just smell nice. That fresh, tingling feeling it gives your scalp? That’s a sign it’s increasing blood flow to your hair follicles—something that can help stimulate growth and reduce thinning.

A 2014 study found that peppermint oil significantly increased hair growth in mice compared to even minoxidil (a popular hair loss treatment). [5]

Peppermint oil also has antiseptic and anti-inflammatory properties, making it great for keeping your scalp clean and less oily in between washes. It can help reduce itchiness and flakiness without stripping your scalp’s natural oils—so you stay fresh and balanced without overwashing.

How to Use Them Between Washes

• Mix a few drops with a carrier oil (like jojoba or coconut) and massage into your scalp between wash days.
  
• Add to a water-based spray for a DIY scalp refresher.
  
• Use as a treatment before your next wash to help detox your scalp naturally.

If you’re trying to wash your hair less but don’t want to deal with buildup or greasy roots, lavender and peppermint oil offer a natural, science-backed way to keep your scalp clean and your hair looking its best.

✨ DIY Lavender & Peppermint Scalp Refresher Spray

What You’ll Need:

• ½ cup distilled water
  
• 1 tablespoon witch hazel (optional, but helps with oil control and scalp refreshment)
  
• 5 drops lavender essential oil
  
• 3 drops peppermint essential oil
  
• 1 teaspoon aloe vera gel (soothes and hydrates the scalp)
  
• Small spray bottle (4–6 oz size works great)
  

Directions:

1. In a small bowl or directly in the spray bottle, combine the distilled water and witch hazel.
   
2. Add the aloe vera gel and essential oils.
   
3. Shake well to combine. (Always shake before each use—oils can separate!)
   
4. Lightly spritz your scalp and roots whenever your hair feels a bit oily, itchy, or in need of a refresh.
   
5. Gently massage into your scalp for extra stimulation and absorption. No rinsing needed!

Bottom Line

There’s no one rule for everyone. You might need to wash every day, or only once a week. The real trick is paying attention to your hair and scalp. If it looks and feels healthy, you’re probably doing it right.

So whether you’re team daily wash or team skip-a-few, now you’ve got the science-backed info to make the best call for your locks!

And when it comes to boosting your hair health with these incredible essential oils, EverBella can help. 

Right now, I’m giving BOTH oils for the price of one!

>>> Click here to learn just how much these oils help your hair (no matter how much you’re washing) and how you can get two bottles for the price of one.

If you’ve ever looked for ways to nourish and strengthen your hair, you’ve probably come across the idea of using oils. 

From deep conditioning to taming frizz, hair oils have been used for centuries to keep locks looking luscious and healthy. And let’s be real—most of us have reached into our kitchen cabinets at some point, wondering if those cooking oils could work wonders for our hair. 

So today, I’m putting two powerhouse oils head-to-head: olive oil vs. avocado oil! 

Which one is better for your hair? Let’s find out!

How Oils Benefit Your Hair

Before we get into the battle of the oils, let’s talk about why using oil on your hair is such a great idea in the first place. 

Hair oils work by penetrating the hair shaft, delivering moisture, nutrients, and fatty acids that help strengthen and protect your strands. Plus, they create a natural barrier that locks in hydration and shields your hair from damage caused by heat, styling, and the environment.

Some oils are lightweight, meaning they absorb quickly without leaving a greasy residue, while others are heavier, providing deep conditioning and extra protection. 

The right oil for you depends on your hair type and what kind of nourishment your strands need!

Olive oil and avocado oil have their differences when it comes to supporting your hair. Let’s see how they compare and why you should choose one over the other.

Olive Oil: Deep Moisture and Shine

Olive oil has been a beauty secret for centuries, and for good reason! Packed with antioxidants, vitamins A and E, and healthy fats, this rich oil provides deep moisture to dry and damaged hair. It helps smooth frizz, tame flyaways, and add a gorgeous shine to your locks.

Why you’ll love it:

➡️ Ultimate hydration – Perfect for dry, coarse, or curly hair types that need intense moisture.

➡️ Strengthens hair – The vitamin E and fatty acids in olive oil help reinforce hair strands, reducing breakage and split ends.

➡️ Soothes the scalp – If you struggle with dandruff or an itchy scalp, olive oil can provide much-needed relief by hydrating and nourishing the skin.

As such, you should choose olive oil if your hair craves deep hydration, needs extra protection against dryness, or if you have thick, coarse, or curly hair that benefits from intense moisture. Olive oil’s rich composition makes it an excellent choice for restoring and strengthening damaged strands.

Avocado Oil: Lightweight and Nutrient-Rich

Avocado oil is another hair-loving superstar! It’s loaded with essential nutrients like biotin, magnesium, and vitamin D, all of which support healthy hair growth and scalp health. Plus, its lightweight texture makes it a great option for those who want the benefits of oil without the heaviness.

Why you’ll love it:

➡️ Absorbs quickly – Unlike heavier oils, avocado oil soaks into the hair shaft fast, making it perfect for fine or medium hair types.

➡️ Supports hair growth – Biotin and other essential vitamins help strengthen hair and promote growth from the root.

➡️ Protects against heat damage – Avocado oil has a naturally high smoke point, making it a great heat protectant before styling.

Avocado oil should be your hair wellness go-to if you have fine to medium hair that needs nourishment without feeling weighed down. It’s also a great option if you’re looking to support hair growth, protect against heat styling, or want an oil that absorbs quickly without leaving a greasy residue.

WAIT—You Don’t Have to Choose!

Now, here’s the best part: You don’t actually have to pick between these two amazing oils! And it’s not because you can use one and then the other (BIG pain in the butt!) but because…

Both olive oil and avocado oil are in my EssentialGrowth Hair Serums! 

That means you get the deep moisture of olive oil AND the lightweight nourishment of avocado oil—all in one powerhouse formula.

>> My EssentialGrowth Hair Serums contain EVEN MORE incredible oils – click here to learn what they are

Today, we’re diving into the superhero of hair growth oils – rosemary! 🌿 

This powerhouse of a plant has been used for centuries, not just in cooking but also for its incredible benefits for hair and skin. Rosemary’s rich, earthy scent and its vibrant green leaves aren’t just pretty to look at; they’re packed with magic when it comes to supporting healthy hair. Whether you’re battling hair thinning, looking to add volume, or simply aiming to boost your scalp health, rosemary oil is here to save the day!

This amazing oil is carefully extracted from the leaves of the rosemary plant through steam distillation, capturing all the goodness packed into its fragrant leaves. This concentrated oil is then ready to be applied to your scalp, where it works its wonders. With just a few drops, you’re treating your scalp to a nourishing, rejuvenating experience that can transform your hair care routine. It’s all-natural, potent, and effective – what’s not to love?

But hold on to your hats because what you’re about to discover about rosemary oil’s benefits for hair growth will truly blow you away. It’s not just another trendy ingredient – it’s the secret weapon your hair has been waiting for! 

Get ready to be amazed by how rosemary oil not only nourishes your scalp but also kicks hair loss to the curb and promotes new, healthy hair growth. 

Keep reading to discover why this little herb is an absolute game-changer for your hair!

1️⃣ It works better than Rogaine

A 2015 study showed that applying rosemary oil to the scalp boosted hair growth just as well as the pharmaceutical known as Rogaine (minoxidil). A 2023 study tested this again, only to find that the rosemary oil actually performed BETTER than the Rogaine. [1, 2]

Rogaine (or minoxidil) is a popular treatment for hair loss that helps hair follicles grow and slows down hair loss by improving blood flow to the scalp. The exact way it works isn’t fully understood. It needs to be applied daily, and if you stop using it, the hair loss may return. Some people see good results, but it can cause side effects like itching, scalp dryness, or even dizziness or chest pain in rare cases.

Rosemary oil, however, offers a natural alternative with fewer side effects. As you’re going to see below, it helps stop hair loss in ways similar to Rogaine. But unlike Rogaine, rosemary oil is gentle on the scalp and easy to use. It can be added to shampoo or massaged directly into the scalp. It’s safe, natural, and a good choice for those looking for a gentler solution to hair regrowth.

2️⃣ It quickly shuttles nutrients to your scalp

According to research, rosemary’s bioactive compounds help increase blood circulation to the scalp, which is crucial for hair growth. [3]

When blood flows better to the scalp, it brings more nutrients and oxygen to the hair follicles. Just like how your body needs food and air to stay healthy, your hair follicles need these nutrients and oxygen to grow strong, healthy hair.

By improving blood circulation, rosemary oil helps give the hair follicles the support they need to grow hair more effectively. This can lead to thicker, fuller hair over time, and it may even help with preventing hair loss!

3️⃣ It awakens sleeping follicles

Rosemary oil has been found to help rejuvenate nerves within the scalp, awaken dormant follicles, and stimulate new growth. [4]

These nerves play an important role in keeping your hair follicles active and healthy. When the nerves are stimulated, they can help “wake up” hair follicles that have become dormant or inactive and have stopped producing hair.

By bringing these follicles back to life, rosemary oil can encourage new hair growth. This is especially helpful for people who may have thinning hair or hair loss, as it helps stimulate areas that might not be growing hair as they should. So, rosemary oil doesn’t just nourish your scalp – it also helps kickstart hair growth by reactivating the hair follicles that were once asleep.

4️⃣ It blocks disruptive hair-loss hormones

Research shows that rosemary oil stops testosterone from disrupting your hair growth cycle. [5] 

Testosterone, a hormone found in both men and women, can sometimes interfere with the normal hair growth cycle. When there’s too much of it, it can cause hair follicles to shrink, leading to hair loss. This is especially true for people with a condition called androgenic alopecia, where hair loss happens because of testosterone’s effect on the hair follicles.

Rosemary oil helps block this disruption by preventing the hormone from affecting the hair follicles. It can stop the shrinking process, allowing the hair follicles to stay healthy and continue growing hair. So, by using rosemary oil, you can help protect your hair from the negative effects of testosterone and encourage better hair growth.

5️⃣ It’s a powerful anti-inflammatory

Research confirms that rosemary oil can create a better-growing environment on your scalp by reducing inflammation. [6, 7, 8]

Rosemary oil has anti-inflammatory properties, meaning it can help reduce swelling and irritation on your scalp. When your scalp is inflamed, it can create an unhealthy environment for hair to grow, making it harder for your hair follicles to function properly.

By calming inflammation, rosemary oil helps create a more peaceful, balanced environment on your scalp, which is better for hair growth. A healthier scalp means the hair follicles can work more effectively, leading to stronger, thicker hair over time. So, rosemary oil not only nourishes your hair but also helps keep your scalp in good condition for optimal hair growth.

6️⃣ It feels good (because it is good)

When rosemary oil is applied to the scalp, it has a soothing, warming effect that can feel really relaxing. This warming sensation can help improve circulation in the scalp, which is good for stimulating hair growth. It also helps relieve any tension or discomfort, creating a more comfortable environment for your hair follicles to thrive. [9]

In addition to applying it to the scalp, inhaling rosemary oil can also be beneficial. The scent of rosemary oil is known for its calming and stress-relieving properties. It can help clear your mind and even improve focus and concentration. Inhaling rosemary oil can also reduce feelings of anxiety and promote relaxation, making it a great addition to your self-care routine. Whether applied to the scalp or inhaled, rosemary oil helps support overall well-being and a healthier scalp, which is essential for healthy hair growth.

⁉️ Where can YOU get rosemary oil?

You’re probably now wondering where rosemary oil has been your whole life…

And where the heck you can get some!

Don’t worry, I’ve got you.

Rosemary oil is one of the star ingredients in my new hair serum formulas!

Infused with several other amazing, beneficial oils (all of which have an astounding list of benefits, like the ones you just read about rosemary), you get high-quality rosemary oil no matter which scent you choose.

BOTH my Essential Growth Lavender and Peppermint contain rosemary oil.

But they also contain other beneficial oils.

>>> Learn what they are (and begin your journey to thicker hair NATURALLY) by clicking here

You may have heard from others – or even ME due to my new EssentialGrowth Hair Oils – that there exists a wide range of oils capable of supporting the health of your hair – from the follicles to the strands. 

These types of oils, when applied topically (ie. to the scalp and hair directly) have incredible effects:

✅ Stimulated hair growth

✅ Nourished follicles

✅ Stronger, more protected strands

✅ Less thinning

✅ Increased shine

But what types of oils provide which benefits? That’s what this blog is all about!

Below, I’m going to tell you about some popular hair oils that people are using along with the studies the show why. I’ll also cover some oils you may be surprised to learn that people use on their hair.

Keep reading to learn the best oils to be putting on your scalp and hair!

1️⃣ Coconut Oil 

Healthy hair starts at the scalp and this is where coconut oil comes in. Research shows that, when applied to the scalp and hair, coconut oil eliminates fungal infections and heals and prevents dandruff. But it helps the hair itself, too, with research showing that it can help treat and prevent split ends by reducing protein loss within the hair. Additionally, coconut oil protects your hair from heat damage if you apply it before styling. [1, 2, 3, 4]

2️⃣ Rosemary Oil 

When it comes to essential oils and hair health, rosemary oil is the heavyweight champion. This was demonstrated in a landmark 2015 study in humans that showed applying rosemary oil to the scalp boosted hair growth just as well as Rogaine! And a 2023 study tested this on mice, finding that the rosemary actually performed better than Rogaine. Researchers believe this may be due to rosemary’s ability to increase blood circulation, which awakens and energizes hair follicles. It can also rejuvenate nerves in the scalp to restore growth. [5, 6, 7]

3️⃣ Avocado Oil

Avocado oil is full of nutrients, fats, and antioxidants that can help strengthen the hair and stop it from breaking or splitting. Using avocado oil on your scalp actually coats the hair follicles and prevents damage at the base of the hair, preventing breakage as your hair grows. It can also stop your hair from tangling so that you get a clean, soft run when you put your fingers through your hair. If that wasn’t enough, avocado oil can also protect your hair from environmental damage. [8]

4️⃣ Almond Oil

On a microscopic level, your hair’s outermost layer is a protective coat of keratin protein fitted like downward-facing scales. Hair becomes damaged when this keratin lifts, and the inner layers become exposed. Almond oil is an emollient that fills these gaps, keeping your hair full and healthy for longer. This process also makes hair much softer. On top of that, almond oil also treats scalp conditions while strengthening and repairing your hair. [9, 10]

5️⃣ Olive Oil 

The ultimate way to hydrate your hair on a deep level is to use olive oil. Olive oil has an incredible moisturizing effect on the hair by penetrating the hair shaft and preserving moisture. It also smooths out that outer layer of the hair I mentioned above, providing a gleaming shine and soft touch. [11]

6️⃣ Jajoba Oil

The oil from this versatile shrub found in the southwestern United States and Mexico is rich in hair-boosting nutrients such as vitamin C, B vitamins, vitamin E, copper, and zinc. Frequently used by beauty enthusiasts to prevent hair breakage and strengthen strands, it may also be helpful in treating dandruff, dry scalp, and itchy scalp. Research shows that it hydrates hair and can even stimulate new hair growth. [12, 13]

7️⃣ Tea Seed Oil

Tea seed oil – not to be confused with tea tree oil, a completely different oil with its own uses – has been used as a beauty treatment for generations. Recently, thanks to its precise antioxidant activity, tea seed oil has been shown to stimulate new hair growth, showing promise as a natural treatment option to hair loss. [14]

8️⃣ Argan Oil

From the kernels of the fruit of the argan tree in Morocco to your hair and scalp, argan oil has also been used for centuries as a home remedy in health and beauty. Loaded with antiocidants, such as vitamin E, argan oil has been shown to have many hair health-boosting effects. These include helping your hair maintain moisture, improving scalp health thanks to its anti-inflammatory and antioxidant properties, preventing damage from heating or coloring, protecting from the sun’s UV rays, and even improve hair growth. [15, 16, 17, 18, 19, 20]

9️⃣ Peppermint Oil

Without a doubt, peppermint oil is one of the top oils for hair health out there. Peppermint oil has been found to alleviate scalp itchiness, promote blood flow to the hair follicles, and even increase healthy hair growth. In fact, remember above when I said that jojoba oil boosted hair growth in one study? Well, peppermint oil and Rogaine were also in that study, and the peppermint boosted hair growth by 92% whereas the Rogaine only boosted hair growth by 55%. If that wasn’t enough, peppermint oil also combats several different types of dangerous bacteria, helping to keep the scalp clear. [22, 23, 24, 25]

🔟 Lavender Oil

When it comes to a hair oil, lavender is essential. It boasts a long list of benefits for your hair health, all backed by research. For starters, it has been shown to not just help your hair grow, but to help it grow thicker and faster than normal. In addition, it can keep the scalp free from bacteria to reduce itchiness, prevent and kill lice, reduce scalp inflammation, and make you feel more calm just from breathing it in!   [26, 27, 28, 29, 30]

➡️ It’s Time For YOU To Get Hair Oils

Imagine if around the clock you had hair-boosting oils working to:

✅ Protect your hair

✅ Increase growth

✅ Strengthen your hair

✅ Clear our bad scalp bacteria

✅ Nourish your hair follicles 

✅ And more!

Well, you don’t have to imagine.

All you need to do is use my NEW EssentialGrowth Hair Serums.

Containing many of the above oils and MORE, my hair serums keep your hair strong, healthy, growing, and protected at all times!

I have two main serums for you to choose from.

>>> Click here to see which EverBella EssentialGrowth Hair Serum will be YOUR favorite

Hey gorgeous! Cristina here, and I’m so excited to share with you 10 nutrients that can work their magic to not only boost your health but also give your beauty a little extra glow! 

These nutrients help from the inside out, supporting everything from radiant skin to shiny hair and strong nails. 

Ready to dive in? Let’s get glowing! 

1. Vitamin C – The Glow-Up Vitamin 🍊✨

You’ve probably heard a lot about Vitamin C, and for good reason! This super vitamin is a powerful antioxidant that helps your body fight free radicals (the nasty molecules that damage your skin and cause aging). It also helps produce collagen, the protein responsible for keeping your skin plump, firm, and wrinkle-free.

So, how does it help your beauty? Well, collagen is the foundation of smooth, youthful skin. When your body has enough vitamin C, it can produce plenty of collagen, which means fewer wrinkles and a brighter complexion! 

Plus, vitamin C can help lighten dark spots and reduce skin redness. 

Studies have shown that people with higher levels of Vitamin C in their system tend to have more even skin tone and less visible wrinkles.

2. Japanese Knotweed – The Anti-Aging Powerhouse 🌿

This might be a new one for you, but trust me, Japanese knotweed is a total game-changer for your beauty routine! Native to Asia, this plant is loaded with resveratrol, a powerful antioxidant also found in red wine (hello, beauty elixir!). Resveratrol is famous for its ability to combat signs of aging by fighting oxidative stress.

Resveratrol has been shown to help your skin repair itself, reducing the appearance of fine lines and boosting collagen production. 

It also has anti-inflammatory properties, which can reduce redness and puffiness. 

If you’re looking for an ingredient that fights wrinkles, keeps your skin smooth, and adds a healthy glow, Japanese knotweed is a must-try! Research has shown that it can even help protect the skin from harmful UV rays and reduce hyperpigmentation.

3. Bamboo Leaf – The Strengthening Superfood 🌱💪

Bamboo might just be the most underrated beauty ingredient out there! While it’s known for its tough, tall stalks, bamboo leaf is packed with silica, a mineral that plays a huge role in maintaining the health of your hair, skin, and nails. Silica helps strengthen connective tissue, which means it can support the structure of your skin and hair, keeping things firm and shiny.

Silica promotes collagen synthesis (yes, the same collagen we just talked about!) and gives your skin a smooth, youthful appearance. 

Plus, it helps strengthen your nails, so no more breaking or chipping! 

Bamboo leaf can even help your hair grow faster and stronger by nourishing your scalp. Studies have shown that silica can improve hair texture and reduce brittleness, making it a must-have for healthy hair growth!

4. Amla Berries – The Antioxidant Beauty Berry 🍇💚

Let’s talk about amla berries, also known as Indian gooseberries. These little berries are packed with vitamin C – in fact, they contain 20 times more vitamin C than an orange! 

Vitamin C is a key player in skin repair, but amla does more than just support your complexion. It also has antioxidant and anti-inflammatory properties that help protect your skin from sun damage and premature aging.

Amla berries also help your skin by promoting a healthy glow and encouraging the production of collagen, which leads to firmer, plumper skin. 

They’re also great for your hair and nails, as they support the health of hair follicles, prevent hair loss, and promote shiny, strong locks. 

Research has even suggested that amla extract can prevent gray hair by supporting the production of melanin! How cool is that?

5. Vitamin E – The Skin Saver 🌟💧

We’ve all seen vitamin E oil on beauty shelves, but did you know how powerful it is for your skin? Vitamin E is a fat-soluble antioxidant that helps protect your skin from damage caused by the sun and pollution. It also supports your skin’s ability to retain moisture, keeping it soft and hydrated.

How does it help your beauty? Vitamin E is known for its ability to reduce scarring and soothe irritated skin, making it great for people with acne or scars. 

It also helps fade dark spots and even out skin tone, so you can say hello to a more radiant complexion. 

Plus, it’s a major hair hero too! It can help improve circulation to your scalp, promoting healthy hair growth. Studies show that Vitamin E can help with hair regrowth and prevent hair thinning!

6. Grape Seed Extract – The Anti-Aging Antioxidant 🍇🌿

Grape seed extract is another powerhouse of antioxidants that’s perfect for beauty from within. Packed with proanthocyanidins, these compounds help fight free radicals and protect your skin from signs of aging, like wrinkles and sagging. It also helps your skin stay hydrated and firm, as it supports collagen production.

Grape seed extract can help reduce dark circles, improve skin elasticity, and even reverse sun damage! 

It’s also been shown to improve skin texture, making it feel softer and smoother. 

Plus, grape seed extract is great for your hair, too! It helps strengthen hair follicles, promoting healthy growth and shine. Research shows that grape seed extract can help prevent hair thinning and keep your locks looking luscious!

7. Omega-3 Fatty Acids – The Hydration Heroes 🐟💧

Omega-3 fatty acids are essential fats found in foods like fish, flaxseeds, and walnuts. They’re amazing for your overall health because they help lower inflammation and keep your heart in tip-top shape. But here’s the beauty secret: omega-3s are incredible for skin hydration and reducing redness.

Omega-3s help keep your skin soft and supple by maintaining its moisture levels. 

They also have anti-inflammatory effects that can calm conditions like acne or eczema. 

Plus, omega-3s help prevent dry, brittle hair by nourishing hair follicles and supporting the scalp. 

A study even showed that omega-3s can reduce the appearance of fine lines and wrinkles, giving you smoother, younger-looking skin.

8. Collagen – The Skin-Plumping Protein 💖

I know I talk about collagen a lot, but it’s for good reason! Collagen is the protein that keeps your skin firm, elastic, and youthful-looking. As we age, our natural collagen production declines, which leads to sagging skin, fine lines, and wrinkles.

Collagen is key to maintaining skin elasticity and keeping your skin plump and smooth. 

Taking collagen supplements can help restore skin firmness and improve the appearance of wrinkles and fine lines. 

It can also help your hair stay strong and shiny by promoting healthy hair follicles. 

Studies show that collagen peptides can improve skin elasticity, reduce wrinkles, and support hair growth!

9. Zinc – The Skin Repair Mineral 🌿🛡️

Zinc is a mineral that’s super important for your immune system, but it’s also a beauty secret. 

Zinc helps with skin healing, making it great for anyone dealing with acne or irritated skin. It also has anti-inflammatory properties and plays a role in collagen synthesis.

Zinc helps reduce acne breakouts and can help repair damaged skin by supporting cell regeneration. 

It also promotes healthy hair growth by keeping your scalp balanced and free from inflammation. 

Studies have shown that zinc can help with hair loss, especially for people with zinc deficiencies. So, if you want clear skin and strong hair, zinc is your friend!

10. Vitamin A – The Skin Renewal Vitamin 🧴💕

Vitamin A is famous for its ability to renew skin cells and keep your skin smooth and youthful. You can find it in foods like carrots, sweet potatoes, and spinach. It’s a fat-soluble vitamin that plays a major role in maintaining healthy vision, immune function, and skin health.

Vitamin A helps your skin shed dead cells, allowing fresh, new skin to surface. This process can help reduce wrinkles, improve skin texture, and clear up acne. 

It also promotes healthy, thick hair by supporting the scalp’s oil production. 

Plus, vitamin A helps keep your nails strong and healthy by promoting nail growth. Research shows that a deficiency in vitamin A can lead to dull skin and hair loss, so getting enough is key to glowing skin and healthy locks!

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Biotin, also known as Vitamin B7, is one of the B vitamins that play an essential role in keeping your body running smoothly. 

While most people – especially EverBella readers – are familiar with its beauty benefits, many might not know that it also helps turn food into energy, supports your metabolism, and even promotes the health of your nervous system. 

But here’s something even more interesting: Did you know that your gut microbiome – the community of bacteria, fungi, and other microorganisms living in your digestive tract – can have a big impact on how well your body absorbs biotin?

In this blog, I’ll explore the relationship between biotin absorption and gut health, how low biotin levels can hurt your gut, and how restoring optimal biotin levels can, in turn, improve your microbiome. 

We’ll also go over how to ensure you’re getting enough biotin in your diet and how to maximize its absorption to enjoy all the benefits this vital nutrient offers!

What is Biotin, and Why is it Important?

Before all that, let’s just do a quick recap on biotin – an often-forgotten vitamin (which is why so many may find themselves low in it).

Biotin is a water-soluble vitamin, meaning your body doesn’t store it for long, so you need a steady supply from food or supplements. It’s involved in several crucial processes in the body:

• Energy production: Biotin helps convert carbohydrates, fats, and proteins from food into usable energy.
• Healthy skin, hair, and nails: Biotin is well-known for promoting healthy skin and preventing hair loss and brittle nails.
• Metabolism: Biotin supports the enzymes that play a role in breaking down nutrients.
• Gene regulation: It helps with DNA replication, which is vital for growth and cell repair.

Though biotin is abundant in many foods, its absorption isn’t always guaranteed. The state of your gut health can have a major impact on how effectively your body absorbs this essential vitamin.

How Does Gut Health Impact Biotin Absorption?

A healthy gut microbiome is crucial for many aspects of digestion, including nutrient absorption. When your gut microbiome is balanced, it helps break down food more efficiently, creating a conducive environment for your body to absorb the nutrients it needs, like biotin.

Interestingly, biotin absorption and gut health are closely linked in a two-way relationship. Here’s how:

1. Gut Microbes Help Produce Biotin

Your gut isn’t just home to a variety of microbes; some of these microorganisms are capable of producing biotin themselves! 

Studies have shown that certain beneficial gut bacteria – like Lactobacillus, Bifidobacterium, and Enterococcus – can produce biotin as they break down food. So, when your gut microbiome is in a healthy state, it may actually help produce biotin in addition to absorbing it.

However, an imbalance in the gut microbiome, known as dysbiosis, can disrupt the production of biotin. When harmful bacteria or yeast overgrow in the gut, the beneficial bacteria that produce biotin may be reduced, leading to a deficiency in this essential vitamin.

2. Gut Health Affects Nutrient Absorption

In addition to biotin production, a healthy gut lining (or intestinal mucosa) is essential for proper nutrient absorption. 

The cells lining the small intestine have tiny hair-like structures called villi, which help absorb nutrients. When the gut microbiome is out of balance, or if inflammation or other gut issues are present, the gut lining may become damaged, leading to impaired absorption of biotin and other essential nutrients.

3. A Healthy Gut Microbiome Improves Overall Biotin Absorption

A well-balanced gut microbiome supports optimal nutrient absorption, including biotin. When your gut is healthy, the right combination of beneficial bacteria can improve the efficiency with which biotin is absorbed into the bloodstream – meaning you’re taking in more of what you’re consuming. 

This can ultimately boost your biotin levels, leading to improved energy levels, healthier skin, hair, and nails, and better overall metabolic function.

How Low Biotin Levels Can Cause Poor Gut Health

While improving gut health can boost biotin absorption, the reverse is also true – low biotin levels can negatively impact gut health. Here are a few ways biotin deficiency can affect your digestive system:

1. Increased Inflammation in the Gut

Biotin has anti-inflammatory properties that help protect the gut lining from damage. When biotin levels are low, inflammation in the gut can increase, leading to gut discomfort, bloating, or even conditions like irritable bowel syndrome (IBS). Over time, chronic inflammation can lead to more serious gut issues.

2. Gut Dysbiosis

As mentioned earlier, a healthy balance of gut bacteria is essential for overall gut function. Biotin plays a role in supporting the growth of beneficial bacteria. A deficiency in biotin may disrupt this balance, leading to an overgrowth of harmful bacteria or yeast, which can further damage gut health.

3. Impaired Digestive Function

Biotin supports enzymes that help digest proteins, fats, and carbohydrates. Low biotin levels can impair the digestive process, making it more difficult for your body to break down and absorb nutrients properly. This can result in poor digestion, bloating, and nutrient deficiencies.

4. Reduced Immune Function

The gut is home to a significant portion of your immune system. When biotin levels are low, it can compromise your immune system’s ability to protect you from harmful pathogens that may enter through the digestive tract. This can make you more susceptible to infections and other health issues.

How Restoring Biotin Levels Can Improve Gut Health

The good news is that restoring optimal biotin levels can help improve gut health, too. Here’s how:

1. Balancing the Gut Microbiome

By increasing biotin levels, you can support the growth of beneficial bacteria that naturally occur in the gut. This can help restore balance to the microbiome, improve digestion, and promote overall gut health. A balanced microbiome is crucial for not only absorbing biotin but also other essential nutrients.

2. Reducing Inflammation

Biotin’s anti-inflammatory effects can help calm an inflamed gut. By reducing gut inflammation, biotin can promote the healing of the intestinal lining, improving nutrient absorption and digestion.

3. Supporting Digestive Enzyme Function

Biotin plays a role in helping digestive enzymes function effectively. By restoring biotin levels, you may notice improved digestion, leading to better nutrient absorption, including biotin itself.

4. Improving Immune Function

Biotin supports a healthy immune system, which is crucial for protecting the gut. A strong immune system can help prevent infections that could harm the gut, as well as manage gut inflammation and promote healing.

How to Ensure Proper Biotin Levels

Ensuring that your body has enough biotin is key to supporting your gut and overall health. Here are a few ways to maintain optimal biotin levels:

1. Eat Biotin-Rich Foods

A balanced diet that includes plenty of biotin-rich foods is the best way to ensure you get enough of this important vitamin. Some of the best sources of biotin include:

• Eggs (especially egg yolks)
• Nuts and seeds, such as almonds, walnuts, and sunflower seeds
• Leafy greens, including spinach and kale
• Sweet potatoes
• Legumes like beans, lentils, and peas
• Whole grains, such as oats, barley, and wheat germ
• Salmon and other fatty fish
• Avocados
• Cauliflower
• Mushrooms

2. Take a Biotin Supplement

If you suspect you’re not getting enough biotin from food alone, a supplement can help boost your intake. 

This may be the best option for many because it can be difficult to know the status of your microbiome and whether or not your body is properly taking in biotin.

Also, supplementing is the only way to know for SURE that you’re getting enough biotin every day.

Click here to ensure you’re getting your daily biotin intake with my highly absorbable Micelle Liposomal Complete Biotin Plus.

3. Take Care of Your Gut Health

To improve biotin absorption, it’s essential to keep your gut healthy. Here are a few tips to support your gut microbiome:

• Eat a variety of fiber-rich foods: Foods high in fiber, such as fruits, vegetables, and whole grains, promote the growth of beneficial bacteria in the gut.
• Include probiotic-rich foods: Fermented foods like yogurt, kimchi, sauerkraut, and kefir help support a healthy balance of gut bacteria.
• Avoid overuse of antibiotics: While antibiotics are essential for treating bacterial infections, they can also kill beneficial gut bacteria. Use them only when necessary, as prescribed by a healthcare provider.
• Stay hydrated: Drinking enough water helps maintain the health of your gut lining and supports digestion.

4. Limit Alcohol and Processed Foods

Excessive alcohol consumption and processed foods can negatively impact the gut microbiome. Alcohol can disrupt the balance of gut bacteria, and processed foods can cause inflammation in the gut. Limiting these can help support gut health and, in turn, improve biotin absorption.

Conclusion

Biotin is more than just a vitamin for healthy hair and skin – it plays a vital role in energy production, metabolism, and overall health. 

Your gut health is intimately connected with your ability to absorb and use biotin effectively. By ensuring a healthy gut microbiome, you can boost biotin absorption and support many other aspects of your well-being.

The good news is that improving gut health is achievable with a balanced diet, regular hydration, and maintaining healthy lifestyle habits. And if you’re struggling with biotin deficiency, restoring your levels can improve both your gut health and overall vitality.

>>> Click here to take the most abosrbable, delicious, and effective biotin supplement on the market today (contains four other crucial nutrients as well!)