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Hair: Everything you need to know about food supplements!

May 17, 2024Santé naturelle avec Pleine Forme

Having healthy, shiny hair is a dream for many of us. But did you know that the beauty of your hair requires above all a rich, varied and balanced diet? This is because the nutrients you consume nourish your hair follicles and directly influence the health and growth of your hair.

Food supplements for hair.

In this comprehensive article, we will reveal the secrets to healthy hair by guiding you through vitamins, minerals and essential hair care.

Vitamins and minerals essential for healthy hair

  • Biotin or vitamin B8: The queen of vitamins for hair! It promotes growth, strengthens the hair fiber and prevents hair loss. It is found in eggs, nuts, avocados and mushrooms.
  • Zinc: A mineral essential for the synthesis of keratin, the protein that makes up your hair. It stimulates growth, fights against hair loss and gives shine to your hair. Oysters, red meat, lentils and pumpkin seeds are rich in it.
  • Iron: Prevents anemia, a common cause of hair loss. It is found in red meat, fish, green vegetables and legumes.
  • Vitamin C: Strengthens the immune system and promotes iron absorption. It is present in citrus fruits, kiwis, peppers and broccoli.
  • Vitamin E: Protects hair from external aggressions and stimulates blood circulation in the scalp. It is found in vegetable oils, nuts, seeds and avocados.
  • Silicon: Gives strength and elasticity to hair. It is found in whole grains, green vegetables and beer.
  • MSM : is a form of sulfur which will act as an anti-inflammatory for the scalp
  • Brewer's yeast : a food supplement rich in vitamins and minerals including zinc, is often praised for its benefits on hair health.
  • Keratin: is a remarkable fibrous protein that plays a crucial role in the structure and health of several parts of the human body, including hair, nails and skin, also called appendages.

How to choose a good food supplement for hair health?

Determine your specific needs:

Before choosing a dietary supplement for your hair, it is important to determine your specific needs.

Several factors can be the cause of your hair problems

  • Dietary deficiencies (proteins, fatty acids, vitamins, minerals)
  • Anemia (lack of iron)
  • Hormonal imbalances (hypothyroidism)
  • Demineralization
  • Acid-base imbalance
  • Psoriasis
  • Chronic fatigue, stress
  • Medical treatments
  • Unsuitable shampoo or care

-Are you suffering from hair loss?

  • Massage your scalp regularly to stimulate blood circulation.
  • Avoid tight hairstyles which can weaken the hair.
  • Reduce stress, which can also promote hair loss.

Biotin vitamin B8 : Promotes growth and strengthens the hair fiber.

Zinc: Stimulates growth, fights hair loss and gives shine to hair

Iron: Prevents anemia, a common cause of hair loss

B vitamins: contribute to the growth and strengthening of hair.

Omega-3 fatty acids: Nourish the scalp and hair follicles and act as an anti-inflammatory for the scalp.

-Is your hair dry and brittle?


    • Moisturize your hair regularly with a nourishing shampoo and conditioner.
    • Make hydrating masks once or twice a week.
    • Use a leave-in product after washing to lock in moisture.
    • Avoid sources of excessive heat, such as hair dryers and straighteners.

    Biotin vitamin B8: Promotes growth and strengthens the hair fiber

    Vitamin E: Protects hair from external aggressions and nourishes the scalp.

    Omega-3 fatty acids: Nourish the scalp and hair follicles.

    Silicon: Gives strength and elasticity to hair.

    -Do they lack shine?


      • Use a shiny shampoo and conditioner.
      • Do an apple cider vinegar rinse once a month to remove buildup and restore shine to hair.
      • Brush your hair regularly to stimulate blood circulation and distribute natural oils throughout the hair.

      Biotin or vitamin B8: Promotes growth and strengthens the hair fiber

      Zinc: Stimulates growth, fights hair loss and gives shine to hair

      Vitamin C: Strengthens the immune system and promotes iron absorption.

      Vitamin E: Protects hair from external aggressions and nourishes the scalp.

      By identifying your hair problems, you will be able to choose a food supplement that contains the nutrients best suited to treat them.

      However, a course of hair supplements takes time, so be patient and diligent, our experience in store shows that the best results are obtained between 3 and 6 months of treatment. It's long, but it can be worth it. certainly.

      Favor complete formulas:

      Opt for recognized food supplements that combine several nutrients essential to hair health, such as:

      Super hair from Vit'all+

      Capiléa forti hair from Dietaroma

      Hair skin nails from Api nature


      Choosing a quality brand:

      Select a food supplement from a brand recognized for the quality and concentration of its products and the reliability of its formulations.

      • Check if the brand is certified by an independent organization.
      • Read the ingredient list carefully and make sure it does not contain artificial additives or harmful substances.

      Respect the recommended dosage:

      Never exceed the recommended daily dose indicated on the product label. An overdose of vitamins or minerals can be harmful to your health.

      2 basic flagship supplements for your hair.

      If your diet does not provide you with enough of these essential nutrients, dietary supplements may benefit you.

      Let's start with the best known and recognized

      Brewer's yeast, a historic ally of hair

      Composition and benefits of brewer's yeast for hair

      Brewer's yeast, a microscopic fungus resulting from the fermentation of beer or other plants, is a valuable source of essential nutrients for hair health:

      • B group vitamins: B1 (thiamine), B2 (riboflavin), B5 (pantothenic acid), B6 ​​(pyridoxine), B8 (biotin) and B9 (folic acid) are essential for hair growth and strengthening. They stimulate the production of keratin, the protein that makes up the hair fiber, and contribute to the health of the scalp.

      Nettle, our grandmothers' secret for strong hair.

      Nettle, often feared for its stinging stings, is in reality a plant with multiple virtues, particularly for hair health. Rich in essential nutrients including the famous organic silicon, it proves to be a real treasure for weakened or damaged hair.

      a cocktail of nutrients for hair :

      • Vitamins: Vitamins A, B (B2, B5, B9), C and E, essential for hair growth, strength and shine.

      Minerals: Zinc, iron, calcium, potassium and silicon, essential for the health of the scalp and the beauty of the hair.

      Amino acids: Essential constituents of keratin, the protein that structures the hair fiber.

      Chlorophyll: A powerful antioxidant that protects hair from external aggressions.

      Nettle offers many benefits for hair:

      • Promotes Hair Growth: The vitamins and minerals contained in nettle stimulate the production of keratin and strengthen hair follicles, thereby promoting vigorous hair growth.
      • Fight against hair loss: Nettle helps regulate sebum secretion, an important factor in hair loss. It also strengthens the scalp and prevents premature hair loss.
      • Strengthens and revitalizes hair: The amino acids and B vitamins contained in nettle nourish and revitalize the hair fiber, making hair stronger, more resistant and shinier.
      • Hydrates and nourishes the scalp: Nettle has moisturizing and nourishing properties that soothe dry, irritated or dandruff-prone scalp.
      • Gives volume to hair: Nettle coats hair and gives it volume, strength and lightness.

      Natural hair care: enhance your hair every day

      In addition to a rich and balanced diet and appropriate food supplements, hair care adapted to your hair type is essential for resplendent hair. They can be included in your beauty routine.

      • Hydration: Use a gentle, nourishing shampoo and conditioner. There are some with silicon to strengthen your hair. Regularly make moisturizing masks of coconut or argan oil to nourish them and castor oil to promote regrowth, especially if your hair is dry or damaged.

      Ask the advice of a specialized hairdresser who will adapt your care to your hair type

      • Protection: Protect your hair from external aggressions such as the sun, chlorine and pollution. Use a hat or scarf when going out in the sun and apply a protective spray before heat styling your hair.
      • Detangling: Gently detangle your hair with a wide-toothed comb, especially when wet, and use brushes with ecological, hair-friendly materials.
      • Regular cuts: Cut your ends regularly to eliminate split ends and promote growth.


      By adopting a diet rich in essential nutrients, taking food supplements if necessary and following appropriate daily haircare routines, you are giving your hair the best assets so that it is healthy, strong and shiny. Remember that hair beauty starts from the inside!

      We remind you that the causes of hair loss can be different from a woman to a man (stress/fatigue in women while there are more hormonal causes in men) Do not hesitate to ask us for a more in-depth advice depending on your case.

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