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Healthline
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NUTRITION

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9 TRICKS FOR HEALTHIER, FULLER-LOOKING HAIR

Medically reviewed by Cynthia Cobb, DNP, APRN, WHNP-BC, FAANP — Written by The
Healthline Editorial Team — Updated on February 6, 2023
* Protein
* Zinc
* Omega-3 fatty acids
* Personal preference
* Shampoo
* Condition
* Groom correctly
* Maintenance tips
* Things to avoid

While genetics play a key role, your diet, the weather, pollution, and your
overall approach to hair care are all critical to getting healthy hair and
keeping it.

Find out how a healthy diet and proper care can keep your mane a head above the
rest.

1. PUMP UP THE PROTEIN

A well-rounded diet is an important factor in hair and scalp health. Hair is
primarily made up of protein, so be sure to eat at least 45 grams of protein
daily. Good sources include:

* lean meat
* poultry
* fish
* beans
* low-fat dairy products
* eggs

Diets with inadequate protein can result in weak, brittle hair and loss of hair
color, as well as loss of hair itself.

2. ZINC ABOUT IT

Zinc deficiency can cause hair to shed. Incorporate nuts like Brazil nuts,
walnuts, pecans, cashews, and almonds into your diet to combat shedding.

Eat and drink an abundance of:

* vegetables
* fruits
* leafy green salads
* plenty of clean, filtered water

A multivitamin or zinc supplements can enhance your diet when necessary.

3. OMEGA YOUR HAIR NICE

Increasing your intake of omega-3 fatty acids may stimulate your hair follicles
and sebaceous glands. While this won’t cause your hair to grow, it may improve
scalp health.

Omega-3 fatty acids are found in cold-water fish, such as salmon, sardines, and
herring. Other good sources include:

* flax seed
* yogurt
* cottage cheese
* salad
* cereal

4. KNOW THY HAIR

There are conflicting opinions about how often to shampoo your hair. It all
comes down to personal preference and individual needs, which depend on:

* your hair type and texture
* how often you use hair products
* your activity level

For example, people with oily hair may need to shampoo every day, while people
with dry hair may need to shampoo less frequently.

5. CHOOSE THE RIGHT SHAMPOO

Using the wrong shampoo and styling agent can cause significant hair damage.
Look for products that are right for your hair type — oily, normal, or dry — and
target any problems you have, such as dandruff.

Try to avoid shampoos with harsh ingredients, such as ammonium lauryl sulfate or
sodium lauryl sulfate. And remember, cost doesn’t necessarily indicate the
quality of a product.

6. GET CONDITION-SPECIFIC

Conditioning after shampooing is an important step in keeping your hair soft,
shiny, and manageable. You can choose a separate conditioner or a shampoo with
built-in conditioner.

Comb conditioner through for even distribution. Leave it in your hair for two to
three minutes before rinsing out.

Just like hair washing, not everyone needs to condition every time they wash
their hair. Experiment to find what works best for you.

7. WASH UP AND BRUSH UP

Experts suggest that many people over-shampoo or shampoo incorrectly. The
standard rules of thumb are:

* Don’t wash your hair more than once a day.
* Use only enough of the product to cover your hair.
* Avoid using very hot or very cold water.

Treat hair gently when it’s wet — it’s three times more vulnerable to breakage.
Don’t rub wet hair excessively with a towel. Use a wide-tooth comb to detangle,
but don’t comb too much or brush wet hair.

8. HAIR MAINTENANCE TIPS

Keep these tips in mind for healthy locks:

* Start off on the lowest heat setting while blow drying and gradually increase
heat as needed.
* Allow your hair to air dry whenever possible.
* Change up where you place pins and clips so that breakage isn’t localized.
* If you dye your hair, choose a shade that’s within three shades of your
natural color.
* Massage your scalp often to promote hair growth and increase blood
circulation.
* Get your hair cut regularly — every 10 to 12 weeks — to keep hair healthy and
prevent split ends.

9. CUT IT OUT

Harsh shampoo, hair treatments, styling products, and excessive brushing
contribute the most to poor hair health. However, other culprits include:

* overconsumption of alcohol
* low-calorie and crash diets
* decreased thyroid hormone
* excessive stress
* blood thinners
* some prescription drugs for heart problems, depression, high blood pressure,
and arthritis

Last medically reviewed on September 14, 2017

HOW WE REVIEWED THIS ARTICLE:

Sources
History
Healthline has strict sourcing guidelines and relies on peer-reviewed studies,
academic research institutions, and medical associations. We avoid using
tertiary references. You can learn more about how we ensure our content is
accurate and current by reading our editorial policy.
* Antioxidants - protecting healthy cells. (2014).
http://www.eatright.org/resource/food/vitamins-and-supplements/types-of-vitamins-and-nutrients/antioxidants
* Omega-3 supplements: In depth. (2016).
https://nccih.nih.gov/health/omega3/introduction.htm
* Skin, hair, and nails. (2015).
http://kidshealth.org/parent/general/body_basics/skin_hair_nails.html
* Skin and hair health. (n.d.).
http://womenshealth.gov/publications/our-publications/the-healthy-woman/skin_hair.pdf
* Sriwiriyanont P, et al. (2010). Effects ofIGF-binding protein 5 in
dysregulating the shape of human hair. DOI:
https://doi.org/10.1038/jid.2010.309
* Tips for healthy hair. (n.d.).
https://www.aad.org/dermatology-a-to-z/health-and-beauty/hair-care/tips-for-healthy-hair
* What is iron? (2014).
http://www.eatright.org/resource/food/vitamins-and-supplements/types-of-vitamins-and-nutrients/iron
* Zinc [Fact sheet]. (2016).
http://ods.od.nih.gov/factsheets/Zinc-HealthProfessional/

Our experts continually monitor the health and wellness space, and we update our
articles when new information becomes available.

Current Version

Feb 6, 2023

Written By

The Healthline Editorial Team

Edited By

Alina Sharon

Sep 15, 2017

Written By

The Healthline Editorial Team

Edited By

Alina Sharon

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Medically reviewed by Cynthia Cobb, DNP, APRN, WHNP-BC, FAANP — Written by The
Healthline Editorial Team — Updated on February 6, 2023

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