Unlock the Secret to Healthy Hair
For the longest time, I blamed my bad hair days on the wrong shampoo. I was so wrong. Turns out, it had everything to do with what was going on inside my body, not what I was putting on my head.
When it comes to hair health, what you see, the thinning, dullness, or breakage, is just the surface. The real causes are deeper, and they often start with diet, gut health, and nutrients.
Let’s break it all down in this article and find out what causes breakage and what can be done.
Some of the links in this post are affiliate links, which means I may earn a small commission at no extra cost to you if you purchase them.
Why Biotin Matters (And Why You Might Be Deficient)
Biotin, a B vitamin, is good for supporting strong nails and glowing skin. But here’s the truth’s not just about popping a biotin pill.
The main source of biotin can come from foods and also from your gut bacteria.
If your gut health is off, maybe because of antibiotics, your biotin production drops, leading to weaker hair. This is why hair can improve temporarily with biotin supplements but worsen once you stop taking them.
Other causes of biotin deficiency include:
- Eating raw egg whites because they block biotin absorption
- Alcohol consumption interferes with both the liver and nutrient absorption
- Magnesium deficiency
- Low zinc and copper levels
Best Natural Sources of Biotin:
- Liver
- Egg yolks (cooked lightly)
- Nutritional yeast
- Salmon
The Vitamin A Connection to Hair Growth
Vitamin A, especially in its active form, plays a major role in keeping hair shiny and healthy. Retinol helps regulate sebum production, that natural oil that keeps hair moisturized and glossy.
You’ll find retinol only in animal-based foods like:
- Liver
- Egg yolks
- Shellfish
- Cod liver oil
Plant sources offer beta-carotene, but converting it to usable vitamin A isn’t efficient for everyone.
Why Omega-3 Fatty Acids Are Non-Negotiable
Omega-3s, which are found in fish oils and cod liver oil, nourish your scalp, fight inflammation, and contribute to thick, vibrant hair.
I love this cod liver oil brand, it’s rich in omega-3s and easy to take daily.
Unfortunately, many people overload on omega-6 fats from vegetable oils, like corn and soybean oil, which throws off the balance and harms scalp health.
Choosing foods high in omega-3s, like salmon, sardines, and cod liver, can dramatically improve its thickness and shine.
Meet L. Reuteri: The Hair-Boosting Microbe
Most of us are missing a gut microbe called Lactobacillus reuteri, thanks to past antibiotic use. This little guy helps stimulate sebum production, making your hair shinier and even promoting faster growth.
Rebuilding your gut with probiotic foods like kefir, sauerkraut, and kimchi can help bring beneficial microbes back into balance.
If you’re not into fermenting foods at home, a probiotic supplement like this can help restore gut balance.
How Copper Helps in Hair Growth
Copper isn’t just another trace mineral; it’s critical for healthy hair. It helps regulate iron, which carries oxygen to hair follicles and supports collagen production for stronger strands.
The biggest problem? Modern farming practices using nitrogen-heavy fertilizers have drained copper from the soil and from the food we eat. Plus, high iron intake from fortified foods like cereals and bread can block copper absorption.
Low-fat diets, high-fructose foods, excess zinc supplements, and glyphosate exposure from non-organic foods all make the situation worse.
Best Ways to Boost Copper Naturally:
- Eat organic foods
- Include liver in your diet
- Balance your mineral intake (not too much iron or zinc without copper)
A Natural Hair Health Action Plan
If you want thicker, shinier, healthier hair from the inside out, here’s the approach to focus on:
- Eat probiotic foods — kefir, sauerkraut, kimchi to restore gut bacteria.
- Enjoy liver — packed with copper, biotin, vitamin A, and more.
- Have eggs — soft-cooked yolks provide rich biotin and vitamin A.
- Add cod liver oil or canned cod liver — a powerhouse for omega-3s, vitamins A & D, and trace minerals.
- Choose organic whenever possible — to avoid glyphosate and preserve soil minerals.
- Support mineral balance with trace mineral blends that include copper, zinc, and magnesium glycinate.
Final Thoughts
Healthy hair isn’t about finding the perfect shampoo. It’s about building a healthy body from the inside out.
Once I stopped obsessing over fancy products and started nourishing my gut, my minerals, and my overall diet, everything changed, and my hair has never looked better.
If you start focusing on these simple changes, you might just find that your best days are still ahead of you.
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