A Naturopathic Approach to Healthy Hair

by Kendra Samuels


The condition of your hair reflects your inner health. Strong, healthy, lustrous hair can be achieved through consuming key nutrients loved by your hair. Below are my holistic naturopathic tips for healthy hair.


Iron is an essential nutrient for oxygen transport around the body. Iron is also involved in many critical physiologic processes within the hair follicle. It is useful for a woman to test for iron deficiency with her GP. If warranted an iron supplement may be necessary alongside including iron rich foods into the diet daily, like cooked dark leafy greens, liver, red meat, firm tofu and legumes.

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Protein is extremely important for healthy hair. As a rule, protein should be consumed with each meal. Protein ensures that your hair has the necessary building blocks for growth and lustre. Collagen and bone broths are great dietary additions as they contain amino acids, protein and loads of hair building minerals! Our collagen naturally declines with age, so supplementing with collagen or bone broth will be a great help.

Omega 3

Omega 3 is important for ensuring shine and strength of your hair. Fish oil is the most common source of omega 3. We cannot synthesize omega 3 on our own we must consume it through our diet and/or supplements. Interestingly, there is evidence that omega 3 can prevent hair follicle inflammation which is a direct contributor to hair loss. It also promotes circulation in the scalp and therefore improved nutrient delivery, this may further support your hair. Food sources of omega 3 include sardines, herring, mackerel, flax seeds, chia seeds, walnuts and cod liver oil.


There are some awesome herbs that may be useful to support healthy hair. Ginkgo biloba is an excellent herb to improve and maintain peripheral capillary circulation, ultimately improving or maintaining hair growth. Withania and Rhodiola are excellent herbs for managing chronic stress, which can affect hair growth negatively by increasing cortisol and potentially affecting other hormones which combined may lead to weak, damaged hair and/or hair loss. Rosemary has proven useful for topical use. A few drops of Rosemary essential oil may be used with a carrier oil like coconut oil or added to your conditioner and massaged into your scalp for to support healthy hair growth. Vitamins

Taking a hair, skin and nails supplement may be beneficial to support healthy hair.  Our diets and lifestyles aren’t always perfect so using a supplement may help to fill nutritional gaps that may be affecting our hair.  Key nutrients to look out for include biotin, to support hair growth. Zinc is an anti-inflammatory mineral important for hair growth and repair. Silica plays a role in the formation, structure and strength of the connective tissues in the human body and helps to strengthen your hair. 



Kendra Samuels is a Naturopath

Find Kendra at www.livinghealthwellness.com.au

Follow her on Instagram @livinghealth_naturopath   





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