For many people, their hair is an important part of their appearance. A bad hair day can ruin your whole day, and when your hair looks good, it instantly boosts your confidence. Nowadays, you can find all sorts of information online about hair care. There are regular trends about hair growth, such as rosemary oil, nutritional supplements, scalp oiling, and the best hairstyles to sleep in if you have long hair. But what actually works and which products should you avoid? And how do you naturally get a head of full, healthy, long hair?
In this article, you'll read everything about healthy habits for beautiful hair. We'll give you tips for healthy habits that support hair growth. We'll also discuss the best care routine for your hair type and go into a few popular hair care products for fuller hair. Then we'll tell you all about hair supplements: do they really work? And what's actually in them? You'll find out here.
Remember that this blog is not intended as medical advice. If healthy living isn't working for you or isn't helping enough, always consult your doctor.
Before we get into care, nutrition and supplements, let's discuss how your hair is supposed to grow.
A hair strand consists of a root and a shaft. The shaft is the visible part of your hair. It's largely made of keratin, which makes your hair elastic.
The root sits in the hair follicle beneath your skin. Nutrients are brought to your hair roots via your blood vessels, which allows them to grow. This happens at about 0.35 millimetres per day. New cells form in the hair root, causing your hair to get longer from the inside out. Hair growth consists of several phases:
The growth phase or anagen phase: new cells are created. This lasts 2 to 6 years
The transition phase or catagen phase: the hair stops growing. This phase only lasts a few weeks
The resting or telogen phase: the hair stays in place for 3 months without growing and then falls out
So do you suddenly go bald after 6 years? Absolutely not! Every hair on your head is in a different phase of the growth cycle. Plus, you have up to 180,000 hairs on your head, so normal hair loss (100-120 hairs per day) is completely unnoticeable. New hairs are also constantly growing in.
And cutting? Unfortunately, removing "dead ends" doesn't make your hair live longer or grow faster. Cutting just makes your hair look nicer and prevents split ends from splitting further.
What is normal hair loss?
Everyone loses about 100 to 120 hairs per day. You won't notice it, because new hairs grow in as well.
Sometimes your hair does become thinner. If you suddenly notice you're losing lots of clumps of hair, you probably have temporary hair loss. This can be caused by stress, medication, nutrient deficiency or illness. Usually, less than half your hair falls out and it grows back after a few months. In most cases, hair loss is caused by aging. If you think there's a different cause, contact your doctor.
Another form of hair loss is the appearance of bald patches. This can have various causes. One well-known cause is alopecia areata, a condition we still don't know much about. But there are other possible causes too. If you suddenly get bald patches on your head, contact your doctor.
Hair loss in men works differently than in women:
It often starts at the front of the head, then the sides, then the top
A "ring" of hair remains on the back of your head
Hair loss is usually due to your age
Thinning hair at a young age is usually genetic
In women it looks different:
The hair in the middle of your head becomes thinner
The hair af the front stays the same
You probably won't get bald patches
Thinning hair due to age is normal
Contact your doctor if you experience itching or pain, sudden bald patches, going bald at a young age, or if you're bothered by thinning hair.
What determines how your hair looks?
Why does one person have a full head of curls, another has bright red hair, and a third is going bald by their thirties? Your hair growth is largely determined by your genes. Your genes determine:
Your hair colour
The texture of your hair (straight, wavy, curly, coily)
The density of your hair (the number of hairs per square cm of scalp)
The diameter of the hair follicle (how thick each individual hair is)
Many other factors influence the appearance and health of your hair. For example: your hormones, diet, medication, scalp circulation, stress and your lifestyle.
Hormones and your hair
Over the years, hormonal changes affect both hair structure and hair growing speed. Puberty, pregnancy, menopause and aging can all potentially affect the health and appearance of your hair. Additionally, DHT, a derivative of testosterone, may play an important role in hereditary hair loss.
Diet and medication
Deficiencies in certain nutrients, such as proteins, iron, zinc, vitamin D and vitamin B12, can potentially cause thinner or slower-growing hair. Certain conditions and medications can also cause brittle or falling hair.
Scalp circulation
Good blood circulation in your scalp means more oxygen and nutrients are brought to your hair roots, which supports a healthy growth cycle. Maintain normal scalp circulation through healhy eating, sufficient exercise, not smoking or drinking heavily, getting enough relaxation and avoiding tight hairstyles. The circulation can be stimulated using warmth or pressure (massage).
Stress and sleep
Chronic stress can cause your hair to enter the resting phase, causing you to temporarily lose more hair. This can also happen after a stressful event, such as job loss, birth or surgery. So relaxation is good for healthy hair. Getting enough sleep – 7 to 8 hours per night – is also important for healthy hair growth.
Environmental factors
Many people inadvertently damage their own hair with excessive UV radiation, chlorine, pollution, heat treatments (blow-drying, curling, straightening), chemicals (bleaching, perms) and tight hairstyles. This can cause dry, damaged or split hair.
Lifestyle
Smoking and heavy drinking are unhealthy. Not only for your body and mind, but also for your hair. This is because these habits lead to poor circulation and reduced nutrient absorption.
The best habits for healthy hair
Healthy hair starts with a healthy lifestyle. You know the drill: eat healthy, exercise enough, sleep enough, and so on. But which habits are specifically important for your hair? We will explain below.
Sleep
Getting enough sleep is very important for your body and your hair. While you sleep, your body produces hormones that stimulate cell renewal. This also applies to hair follicles – they need enough sleep to stay in the growth phase. For adults, 7 to 9 hours of sleep is usually sufficient.
Having trouble getting enough sleep? Establish a consistent schedule. Do not nap during the day. Limit screen time in the evening and do not eat or drink too much before bed. Do breathing exercises before sleep so you fall asleep quickly and don't worry. Seek medical help if you have insomnia.
Relaxation
Chronic stress can cause your hair to enter the resting phase earlier, causing temporary increased hair loss. Do you suffer from prolonged stress? Make time for relaxation every day. List what causes you stress and what helps you relax. Make time for the things that relax you. You can also use an app to work on daily relaxation. Again: there is professional help available if you need it!
Diet
Eating healthy and varied is important for your body and mind. The right diet also provides building blocks for strong hair roots and shiny hair. So eat healthy and varied according to the five sections of the Dutch Nutrition Wheel:
Vegetables and fruit
Bread, cereals and potatoes
Pulses, nuts, fish, egg, meat and dairy
Oils and fats
Water, tea and coffee without sugar
Care routine for your hair
Of course, incorrect care is also an important way you might damage your hair. But how do you know what your hair needs? First, determine what hair type you have:
Fine hair: the hairs are thin, often straight and have little volume
"Normal" hair: average thickness, straight or wavy, not easily greasy or dry
Dry or thick hair: coarse or stiff hair, thicker hairs, often quickly dried out
Curly or coily hair: hair with lots of texture that easily becomes frizzy or breaks
Each hair type requires its own care routine.
Fine hair
Wash your hair 3 times a week. This keeps it fresh and provides extra lightness, especially if you use a volumising shampoo. Do you have long hair? Use a light conditioner after washing, applying it only to the ends. Avoid heavy oils or silicones that can weigh your hair down.
Normal hair
Wash your hair 2 or 3 times a week. Use a mild, pH-neutral shampoo and a light conditioner (for long hair). Make sure there's a good balance between cleansing and hydrating products. Don't use aggressive sulphates. This way you maintain the natural shine of your hair.
Dry or thick hair
Wash your hair 1 to 2 times a week. Use a nourishing shampoo and a rich conditioner. Hydrating ingredients include shea butter, ceramides or hyaluronic acid. You can use a hair mask once a week for extra hydration. This protects your hair and keeps it soft.
Curly or coily hair
Wash your hair once a week. Use a sulphate-free shampoo, a leave-in conditioner and a curl cream. Avoid friction (even while sleeping) and use nourishing, oily products based on oil or butter where possible. This way you maintain your hair's structure and prevent frizz and breakage.
Do supplements for fuller hair work?
Do hair vitamins really work? And what exactly do they do? Hair vitamins contain all sorts of unexpected products, from broccoli to avocado and from vitamins to sprouts. We'll go into a few of the best-known ingredients in supplements and hair care products.
Alfalfa
You may know alfalfa or lucerne as the sprouts next to your chips or sandwich. But nowadays, it can also be found in supplements, for example in hair supplements.
Alfalfa contributes to the maintenance of normal hair*
This applies to supplements with 1,300 mg of powder from the juice of the above-ground parts of the plant per day. The ingredient is sometimes found in hair care products as well, even though no cosmetic claims can be made about it (INCI). *Health claims pending European authorisation.
Biotin
Biotin or vitamin B8 is often found in hair gummies. This makes sense, because
Biotin contributes to the maintenance of normal hair
Supplements containing at least 7.5 mcg of biotin can carry this health claim on the package. You often see up to 10,000 mcg of biotin in a hair supplement. Taking extra biotin on top of your daily requirement won't help make your hair "extra healthy". So it's not necessary to take such a high dose. Fortunately, no negative effects of high doses are known, except that it can affect blood test results. Keep this in mind.
You also often see biotin in hair care products, such as shampoos, hair masks and conditioners. This may have similar effects (INCI).
Nettle
What? Yes, this prickly plant is found in tea, soup and now even in nutritional supplements. You often find nettle in supplements for skin and hair, because:
Nettle contributes to the maintenance of normal hair*
This can appear on a food supplement with 6 to 12 mg of nettle per daily dose. There are also many shampoos with nettle in them, although no cosmetic claims are made about them (INCI).
*Health claim pending European authorisation.
Copper
The mineral copper also often appears in supplements for skin, hair and nails. Unlike other ingredients, copper doesn't affect the thickness or health of your hair, but plays a role in your hair colour:
Copper contributes to normal hair pigmentation
Food supplements containing at least 0.15 mg of copper can carry this health claim. Most of the time, copper supplements can only be bought as a multivitamin or a copper-zinc combination. Copper can also be found in hair care products.
Selenium
Selenium is a trace element (a mineral you don't need much of). It's known for its effects on nails, but also has a function when it comes to your hair:
Selenium contributes to the maintenance of normal hair
If a supplement contains at least 8.25 mcg of selenium, this claim can be made. You will often find selenium alone, in combination with zinc or as part of a supplement for skin, hair and nails. You rarely come across this trace element in hair care products.
Saw palmetto
The berries of the saw palmetto are traditionally used in food supplements aimed at male health. But saw palmetto may also be able to do something for your hair:
Saw palmetto contributes to the maintenance of normal hair*
This claim applies at 1 gram of fruit per day. Saw palmetto is sometimes used in shampoos, but no cosmetic effects are attributed to the ingredient (INCI).
Zinc
The mineral zinc is known for its effect on testosterone levels, but is also important for your hair:
Zinc contributes to the maintenance of normal hair
1.5 mg of zinc in a supplement is enough for this claim. You often buy zinc alone, together with selenium or in a multivitamin for hair. Zinc is incredibly popular as an ingredient in skin care products (for oily skin), but is also found in hair products.
Order hair supplements and hair care products from Slimminglabs
Looking for the right products for your hair? Check out the range at Slimminglabs. We offer countless tools, supplements and care products to pamper your hair and scalp. So you always choose the product that best suits you. A few examples:
Shampoos and hair lotions
Supplements for your hair
A massage device for the scalp
A Toppik Spray Applicator
Did you know you Slimminglabs has high standards for fast delivery? We often deliver within 2 working days. And when you order on our website, you can benefit from bulk discounts. So don't hesitate and order everything for your hair from Slimminglabs!
Disclaimers
Consult a doctor if you want to start using supplements while you're pregnant, breastfeeding, taking medication or under medical supervision. Also follow the recommended dosage on the package. Supplements are a supplement to a varied diet and healthy lifestyle. Always keep supplements out of reach of children.
Frequently asked questions about hair growth
What stimulates hair growth?
Your hair growth is genetically determined and influenced by lifestyle factors such as sleep, stress, diet and care products. With healthy habits and the right care products, you maintain the natural health and growth of your hair.
Which supplements are good for hair growth?
Do you have a deficiency in a vitamin that affects your hair growth or circulation? Then a supplement might help. Beyond that, there are some herbs that are thought to support the maintenance of healthy hair, but research is still ongoing. Want to try whether a hair supplement works for you? Before using it, investigate whether a supplement is suitable and safe for you. And whether you can also get too much of the substance in question. That way you know for sure that you're trying something that doesn't harm your health!
What to do about hair loss in men?
Are you experiencing thinning hair? Find out what the cause might be. If going bald runs in the family or if you're 70 or older, that's probably the cause. But too much stress, medication or illness can also be the culprit. You should go to your doctor to find out the cause. This also applies if you get bald patches.
What to do about hair loss in women?
Are you experiencing thinning hair? Find out what the cause might be. If going bald runs in the family or if you're 70 or older, that's probably the cause. But too much stress, medication or illness can also be the culprit. You should go to your doctor to find out the cause. This also applies if you get bald patches. For women with long hair, hair loss can be extra noticeable. Go to a specialist hairdresser for a hairstyle that makes you feel confident!
Which vitamins help with hair loss?
For maintaining healthy hair you need biotin, zinc and selenium. Copper contributes to maintaining normal hair pigmentation. Usually you get these vitamins and minerals well enough through your diet. You can track this with a food diary. Are you getting one of these substances too little? Try eating more foods that contain that substance. If needed, you can use a supplement as an addition.
How long does it take for hair to grow?
Head hair grows an average of 0.35 mm per day. So your hair grows about 1 cm per month or 12 cm per year, but this can vary greatly from person to person. Did you know that a hair on average grows continuously for up to 6 years? After that comes a short transition phase and resting phase. Finally your hair falls out. That's not a problem, because every hair on your head is at a different point in that process. The average person loses up to 200 hairs a day without noticing – you get new hair growing in after all!
How long can your hair grow maximum?
Your hair only grows during the growth phase, which lasts 2 to 6 years. Depending on how fast your hair grows and how long the growth phase is for you, your hair can grow a maximum of 90-120 centimetres. Are you short and have fast-growing hair? Then it can grow to just above your knees!
You probably know your father mainly as a balding man, while in old photos he appears with a full head of hair. Baldness or thinning hair can be hereditary. You can inherit certain genes from your parents that make you sensitive to dihydrotestosterone, also known as DHT. This hormone is produced from the testosterone in your body and is responsible for potentially making your hair thinner. In women, the hormone estrogen helps prevent DHT from acting freely. After menopause, estrogen levels decrease, which can lead to thinner hair if you're sensitive to dihydrotestosterone. So, there's a good chance that you'll eventually experience it yourself.
You may not have read about this new product that gets rid of those pesky hairs in no time. An example of a hair removal spray is Velform Hair Erase. Super nice that this spray works painlessly! The spray is easy to use, you shake the bottle before opening it, simply spray on the areas you want to remove hair, let it soak in for a while and rinse off.
Because of the nutrients brought to your hair through your blood vessels, your hair grows about 1 centimetre a month on average. That's about 12 centimetres per year. These nutrients consist largely of keratin (protein). Keratin is responsible for your hair's elasticity and water absorption. So it is important that you get enough protein.
