Food supplements for the hair: our complete guide

The hair fibre is primarily made up of a fibrous protein called keratin, which gives the hair its strength, coating, shine and protection. It is naturally produced by the body, using amino acids (cystine (17.5%), serine (11.7%), glutamic acid (11.1%), as well as others in smaller quantities).

In addition to keratin, hair is also made up of water, lipids (which also make up sebum), mineral salts and pigments (mainly melanin).

Keratinisation is governed by numerous metabolic factors, in which vitamins, minerals and trace elements, proteins, fatty acids and hormones play a major role.

Food naturally provides the body with these essential nutrients, but it is often the case that certain factors such as stress, fatigue, too low a calorie intake, an unbalanced diet or health problems cause certain deficiencies. These can have an impact on hair quality and growth.

That's why it's so important to visit your doctor regularly for check-ups and to take explore the option of a blood test every two years to detect any potential deficiencies or imbalances in the body.

It's important to look for the causes of hair loss or brittle, dry, damaged hair before deciding to take food supplements.

There are many different causes of brittle, dry, damaged or thinning hair or hair loss: a food deficiency (lack of protein, fatty acids, vitamins or minerals), anaemia (lack of iron), a hormonal imbalance (e.g. hypothyroidism), poor cholesterol metabolism, demineralisation, acid-base imbalance, psoriasis, fatigue or chronic stress, taking an in-depth pharmaceutical treatment or hormone treatment, or unsuitable shampoo or haircare.

Once the cause has been determined and treated with the help of a health professional, it may be a good idea to take one or more food supplements to support your body.

Food supplements support hair health by intervening in the metabolism of keratin, the main protein in hair. They provide B vitamins (such as B5, B8 and B9) that stimulate hair growth and provide vitality. In addition, minerals such as zinc, selenium and iron strengthen the hair by acting as enzyme cofactors. Unsaturated fatty acids and proteins help to maintain the hair's suppleness and structure. By taking these supplements, you support keratin metabolism, resulting in stronger, healthier hair.

Taking food supplements for your hair is easy. You can choose from different forms, such as capsules, tablets, powders, oils, ampoules or syrups, depending on your preferences. Dosage depends on many factors, including your age, weight, specific needs and the type of supplement you choose. In general, it is recommended that food supplements be taken in courses of one to three months, and repeated if necessary. However, it is essential to seek advice from a health professional before starting a course of treatment to determine the exact dosage that is right for you.

If your aim is to stimulate hair growth or combat hair loss, you have several food supplement options. Spirulina, rich in proteins, vitamins and minerals, is ideal for promoting hair growth. Royal Jelly, rich in proteins, fatty acids, vitamins and minerals, is recommended for combatting hair loss. Brewer's yeast, rich in B vitamins, proteins and minerals, is an excellent choice for boosting hair health. Choose the food supplement that best suits your needs and follow the recommended dosage for optimal results.

First of all, we advise you to determine the food supplement that will meet the needs of your body and your hair. This could be Brewer's yeast, Stinging nettle, Spirulina, Royal Jelly or even a complex of B vitamins and/or Zinc, Selenium or other trace elements. We'll look at the most effective hair supplements for different hair problems.

Hair supplements should be taken in the form of a course of treatment to ensure the best possible results. If in doubt, always seek the advice of a health professional before starting a course of treatment.

Dosage will depend on a number of factors, such as biological dosages, nutritional reference values (NRVs), goals, age, weight and interactions with other substances.

Ideally, a course of treatment should last between one and three months, and can be repeated if necessary. However, we advise against supplementing all year round with the same product.

Food supplements come in many forms: capsules, powders, tablets, gums, oils, ampoules, syrups and other liquid forms. It's up to you to choose the one that suits you best, in terms of convenience, preferences and habits.

Royal Jelly is particularly recommended for hair loss, thanks to its incredible impact on immunity, intense physical and nervous fatigue, stress and anxiety, inflammation, hormonal balance, blood circulation, improving the appearance of skin, nails and hair, and its antibacterial/antimicrobial action (thanks to the royalisin it contains).

Its composition is rich in proteins (it contains the eight essential amino acids), fatty acids (including 10-2 DHA, which slows down the body's ageing process), vitamins (B1, B2, B3, B5, B6, B8, B9 and B12, A, C, D, E, K), minerals and trace elements (copper, calcium, zinc, silica, phosphorus, iron, potassium, sulphur, manganese, magnesium), antioxidants (flavonoids) and acetylcholine (which acts on the central nervous system and memory). This gives it a fundamental role in the constitution of your phanera (nails, hair).

Dosage:

We recommend taking 1 to 2 g a day as a course of treatment lasting at least 3 weeks.

When fresh, consume on an empty stomach in the morning, and allow to melt under the tongue. We recommend keeping it in a cool place away from light to preserve its valuable properties. If you don't like the taste, you can mix it with a little honey.

In phials, we recommend taking 1 phial a day diluted in a large glass of water. When freeze-dried, 3 to 4 capsules a day (always refer to the dosage indicated on your product).

Once again, this supplement is a 'superfood', with so many beneficial properties. It activates and boosts hair growth, promotes shine, tones hair and promotes overall hair health. It also helps treat soft, brittle, split nails.

You can choose inactive brewer's yeast, which is best suited to the skin, nails and hair. This is consumed in the form of capsules, tablets or even flakes to sprinkle over dishes.

Recommended dosage:

We recommend that you take up to 2 g a day for 3 months, as and when required. The course of treatment can be repeated once or twice a year if necessary. Brewer's yeast can be consumed during pregnancy or while breastfeeding and by children over the age of 3. Ask a health professional for advice before taking any supplements.

Contraindications:

Brewer's yeast is not recommended in cases of allergy, coeliac disease or intestinal disorders (IBD). It is also not recommended for people who are immunocompromised, taking antidepressants or painkillers, undergoing chemotherapy or those with a central catheter.

Nettle is very rich in proteins and amino acids (including the eight essential ones), minerals and trace elements (silica, iron, calcium, potassium, magnesium, zinc, sulphur), vitamins (A, B1, B2, B3, B9, C, E, K), unsaturated fatty acids (omega 3) and antioxidants (flavonoids).

Recommended dosage:

It can be taken as an herbal tea or decoction, or in powder, capsule or tablet form.

We advise you to consume up to 3 cups of herbal tea a day for 1 month, repeated if necessary.

Contraindications:

Stinging nettle is not recommended during pregnancy, for children under the age of 12, or for people with heart or kidney problems or oedema.

Food supplements remain optional. The most important thing for your hair is to maintain a healthy, varied and balanced diet, as well as good hydration. Before looking for the miraculously hydrating shampoo or mask, remember to drink enough water – at least 1.5 litres a day.

You can also use our ready-to-use special care oil blends for your hair: