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Diet For Hair Growth

Discussion in 'Diet' started by CDT, Mar 14, 2019.

  1. CDT

    CDT Member

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    Is there any dietary change or addition of a supplement that brought about coincidental improvements in hair density and thickness? I was wondering if any of you all had experiences in that regard. Thanks in advance for your time.
     
  2. Stramonium

    Stramonium Member

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    I´m currently upping my collagen consumption to see if it has any effect
     
  3. johnwester130

    johnwester130 Member

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    dairy
    shellfish
    liver
    eggs

    fruit
    gelatin - 75 grams a day
    low starch

    salt/sugar/coconut oil/coffee
     
  4. Runenight201

    Runenight201 Member

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    Animal fat and egg yolks improve my hair quality so much it’s ridiculous. Avoiding inflammatory foods is also key.

    A couple of days ago i was experimenting with a high vegetable and fruit and low animal fat diet, and my hair quality noticeably decreased. It was very stressed, wavy, unkept, and greasy. I eat that bacon and egg yolks for one day and I’m back to really healthy, amazing looking hair, thicker, straighter, and manageable.
     
  5. jzeno

    jzeno Member

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    @CDT

    If deficient in any of the following, hair loss is a possibility:

    Antioxidants
    Amino Acids and Proteins
    Biotin
    Folic Acid
    Vitamin E
    Vitamin A
    Vitamin D
    Selenium
    Fatty Acids
    Niacin
    Zinc
    Iron

    Diet and hair loss: effects of nutrient deficiency and supplement use

    TBH, there are so many variables. It's hard to say "Do this and you'll get better hair", because in all likelihood our situations may be different.

    For example, if I'm low in zinc and I eat zinc and I my hair becomes healthier and I share it with you but you already get enough zinc in your diet and you take extra zinc, your hair might fall out.

    Maybe if you offer more specific information about your situation, someone might be able to offer a better suggestion.

    Hopefully others will share their experiences, too

    Edit: I will say that ever since I listened to Ray Peat and decided to jump on the OJ band wagon, my nails and quality of hair is improving. I think it's because I was dehydrated before and many nutrients were missing in my diet and OJ covers a lot of bases. So, like I said, my solution might not apply to you but that's one thing has worked for me. I plan to ramp up fresh juices once I buy myself a juicer. If the OJ worked, fresh stuff should work even better.

    You can check my log for my latest eating habits for ideas: Jzeno Log: Recording Diet And Results

    This guy (take it with a grain of salt) claims he was able to regrow his hair by going on a fruit-based diet. He may have succeeded because of improving his metabolism, like Peat recommends

     
  6. DaveFoster

    DaveFoster Member

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    Coffee or caffeine.
     
  7. danishispsychic

    danishispsychic Member

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    i agree with all y'all. eggs cooked in butter, ( runny yolks) bacon, ( uncured ) with a big ol 1/2 whole milk 1/2 strong coffee with lots of gelatin and sugar. eggs saved my hair . ( recovered vegan here )
     
  8. redsun

    redsun Member

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    My hair and nails grow way too fast it becomes a chore to deal with it but if its fast hair growth you want, high protein intake, particularly from meat will do the trick and increase hair growth. I say its a good problem to have though. Your hair is made of keratin, which is comprised of amino acids and minerals. You want more hair, eat more protein and minerals(bioavailable food sources of course).
     
  9. olive

    olive Member

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    Apart from what’s been mentioned silica has been shown in a clinical setting to increase hair density and thickness dramatically. Horsetail tea is a good source.
     
  10. Memento

    Memento Member

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    Juicing seems to have positive impact on my hair thickness. Beets, carrots, celery, apples etc. Not very peaty but works better than OJ for me.
     
  11. Jem Oz

    Jem Oz Member

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    I'm in a potential quandary. I've been trying a VLF experiment in a bid to lose weight. In 2 weeks, I've lost a noticeable amount of weight, eating 5 g of fat a day. I've felt fine. However my hair has suffered. It's started shedding and it generally feels weak. I don't know if it's the sudden significant metabolic change; or the sudden absence of fat; or the lowering of calories. Hard to isolate. My calories have ranged from 2000-2500 a day. High protein, high carb. I want the shedding to stop, but I also want to keep slimming down.

    Problem is, I don't know what to tweak. Do I go back to moderate/high fat and keep the caloric deficit; do I keep the VLF and up the calories; do I stick with what I'm doing and ride it out because it's a brief response to the metabolic change....

    My preference would be to increase fat again, purely because it allows for much more dietery variance. But from all I've read about weight loss on this forum, it seemed to me that going VLF made the most sense. There are people that literally say going VLF was the ONLY way they dropped weight.
     
  12. Stramonium

    Stramonium Member

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    If anything I've learned not to deprive my body of any macro nutrient (except for PUFAS) because it will make up for it one way or another
     
  13. Runenight201

    Runenight201 Member

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    Are you eating starch? Also the fact that your hair is increasing it’s shedding is a sign of deteriorating health. Please do not continue whatever you’re doing lol.

    Try including some egg yolks and swapping out all starch with fruits. I’m experimenting with cooking my fruits right now...I hope I’m on to something good. Raw fruit just seems to not be digesting well, and I’m hoping the cooking process makes a more friendly food.
     
  14. Jem Oz

    Jem Oz Member

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    No doy mate. But the entire point of my post was: I don't know WHICH aspect of my current regime is causing the damage. lol.

    Forgot to mention I also cut out all starch. So it aint that.

    Guess I'll keep experimenting. The other thought I had: maybe the sudden release of stored pufa from going VLF caused the shedding. Who knows.
     
  15. olive

    olive Member

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    Dietary fat is necessary for hormonal production. The hair fall is likely due to a net drop in hormones across the board, including progesterone. I find it useful with clients to find the minimal effective dose for dietary fat (usually around 20-30g) and protein (usually 80-100g) then adjust carbohydrates up or down depending on their goals. I think it’s also important to eat according to the randle cycle (avoid eating carbs and fats at the same time). I eat fruits/rice throughout the day then coconut/chocolate at night.
     
  16. Jem Oz

    Jem Oz Member

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    Thanks for that @olive - genuinely helpful. I'd be interested to know what you think about weight loss. Do you think that a moderate caloric deficit, within the macro parameters you outlined, is the smart way forward? If so, how much do you rely on the standard TDEE calculators?

    I don't mind if it takes me many months to slim down, I'm just looking for least health compromising way.
     
  17. olive

    olive Member

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    I don’t use TDEE calculators, not that there’s anything wrong with them but I find it’s easier to start everyone off on a standardardised diet (roughly 2000kcal - 25g fat, 80g protein, 500g carbs) for a week or two while measuring weight daily then adjust calorie intake (carbs) from there based on their goals. I find this two week period important to give the metabolism a chance to recover, a lot of my clients come to me after damage from chronically under eating - thyroid is trashed. And also to gauge metabolism so I can make more accurate estimates than TDEE. It’s also helpful as it increases compliance, I don’t find many of my clients struggle with keeping to a 2000kcal diet and once they are accustomed to the new diet we make subtle changes slowly over time (ie drop carb intake from 500g to 475g first week, 450g the next, 425g the next - assuming client’s goal is to lose weight).
    It’s important to never compromise micronutrient intake. Track with chronometer to ensure you are hitting all targets. B1 and magnesium are essential for healthy carbohydrate metabolism - supplement these if you must.
    Sufficient choline is essential to metabolise fatty acids from the liver and throughout the body. I opt for eggs. Most of my overweight clients suffer from NAFLD.
    I also have my clients eat foods high in kaempferol, shown to increase T3 2.6 fold. Capers are the most affordable and commonly available source.
    They are also instructed to drink cranberry juice for its low PUFA:vitamin E ratio.
    Sunlight is essential.
    Vitamin D supplementation in excess is harmful to metabolism. I find lots of my clients who come to me with weight issues are supplementing high doses of Vitamin D3 unknowingly lowering their metabolism.
    On the same note, niacinamide in excess only hinders weightloss in my experience. 100mg in the morning is plenty. Don’t take it in the afternoon as it is a SERT1 activator.
    I know Peat would disagree but I find supplemental iodine extremely useful. Kelp or potassium iodide are the sources I would opt for.
    Coffee, of course.
    Stretching increases T3. I have my clients stretch each morning.

    Good luck.
     
  18. Jem Oz

    Jem Oz Member

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    cheers @olive for the helpful input
     
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