This post will cover all things related to hair…

Strong, healthy, shiny hair is what most women want.  It’s not only a sign of vitality but also a part of our self-image.  “Doing” our hair is part of presenting ourselves to the world each day.

We see beautiful hair models on the shampoo commercials but how do we get it?

The answer starts in large part, with your diet and lifestyle, of course.  

When it comes to external things like hair, nails and skin, its always an inside job.  I am not opposed to using good quality products but it’s important to understand that if you don’t get to the root cause on the inside, it will be challenging, if not impossible to have strong, healthy radiant hair in the long run.

To have healthy hair, there are certain nutrients that are key.  If you are low or deficient in even one of those nutrients, you are more likely to have challenges with your hair.

To have healthy hair, here are a few of the most important nutrients:

  • Protein– The amount needed will vary from person to person depending on your activity level, age, health goals, etc.  Your hair is primarily made of protein, specifically a protein called, keratin.  Protein makes your hair strong.1  I love plant proteins like beans and lentils…you can also use organic tofu edamame and nuts/seeds.
  • Zinc– Zinc can actually help with hair regrowth in some cases.2  It’s also an important nutrient for the thyroid which can also play a role in the health of the hair.
  • Biotin– Biotin is a B vitamin (sometimes referred to as B7) and is helpful for promoting hair growth.3
  • A broad spectrum of vitamins and minerals– there are multiple enzymes and cofactors that go into creating healthy hair.  Adequate micronutrients are needed for hair strength, growth and vitality of the scalp and hair.4

But of course, theres even more to the story…  

If you are having trouble with your hair, you’ll want to figure out the root cause.  When you identify your symptom and what is causing it, it can be easier to figure out what to do to fix it!

Without specific testing, I can’t say for sure what your issue is but here are some general possibilities:

  • Is your hair falling out or thinning?  This could be from a thyroid issue, high stress or a symptom of long covid or other illness.
  • Is your hair turning grey quickly?  Possibly related to a deficiency in vitamin B5 or minerals or could also be stress related.
  • Is it dry or easily broken?  This could be a lack of water, essential fats
  • Is it oily?  This is commonly caused by a congested liver or eating a lot of poor-quality fats (seed oils, fried foods, etc.)
  • Does it take a long time to grow?  Possibly a lack of protein or poor digestion

9 steps to AMAZING hair:

  1. Use only good quality, natural products (nothing with chemicals, toxic fragrances or drying agents).  Avoid anything with a long list of ingredients that you don’t recognize.
  2. Get a micronutrient test so you know exactly what you are lacking and have a plan to replete it!  This is such a powerful piece of your health puzzle.
  3. After washing your hair, rinse it with diluted apple cider (1/4 cup ACV into 2 cups warm water)…massage in for a minute or so then rinse with cold water.  The vinegar helps strip away excess oil and adds shine and the cold water protects the hair by closing up the follicles.
  4. Be sure to use filtered water to rinse and/or wash your hair.  If you have well water, you may be okay.  If you have city water, I highly recommend using a filter (here’s the one I use).
  5. Reduce stress.
  6. If you have ever had an injury to the head, neck or shoulder area, you may have an energetic interference field.  When this occurs, it can sedate nutrient flow to the head, impacting hair growth.  If you suspect this may be the case for you, call us to see about our Mud Packing Services.
  7. Invert!  Increase blood flow to the head by doing inversions.  There are many ways to do this but two of the most common are: using an inversion table or doing a plow pose (look up yoga plow pose for more information on how to do this).
  8. Eat primarily organic whole plants.  Plants such as fruits, vegetables, whole grains, beans, lentils, nuts and seeds are loaded with nutrients that will all support the best health of your hair.
  9. Supplement wisely. Don’t just start trying random things hoping for a magic bullet.  Get tested via QRA and/or a Micronutrient test so you know exactly what your body needs.

The health of your hair may at first thought, seem like a vanity issue.  Of course, you want it to look good but it’s just hair right?  WRONG.  Like any other area of the body…the condition of your hair is giving you messages about the health of your body overall.  

If your hair is dull, breaking or falling out, it’s a sign that something internal is needing attention.  Please, don’t ignore these signs.  Don’t wait for it to get worse.

If you need help or want more specified recommendations, please call the clinic.  We’d LOVE to help you restore your health beyond what you thought was possible.  It’s what we do!


1. Guo EL, Katta R. Diet and hair loss: effects of nutrient deficiency and supplement use. Dermatol Pract Concept. 2017. doi:10.5826/dpc.0701a01

2. Park H, Kim CW, Kim SS, Park CW. The therapeutic effect and the changed serum zinc level after zinc supplementation in alopecia areata patients who had a low serum zinc level. Ann Dermatol. 2009. doi:10.5021/ad.2009.21.2.142

3. Patel DP, Swink SM, Castelo-Soccio L. A Review of the Use of Biotin for Hair Loss. Ski Appendage Disord. 2017. doi:10.1159/000462981

4. Almohanna HM, Ahmed AA, Tsatalis JP, Tosti A. The Role of Vitamins and Minerals in Hair Loss: A Review. Dermatol Ther (Heidelb). 2019. doi:10.1007/s13555-018-0278-6

Nothing said or implied in this post is intended to treat, cure, diagnose or prevent any disease.  It does not take the place of a qualified health care practitioner and is intended for educational purposes only.

Dr. LeAnn Fritz, PhD

Dr. LeAnn is a practitioner, coach, speaker, consultant, and the founder of New Hope Health. She is also the author of The Quantum Weight Loss Blueprint, and Get Healthy Now. She is laser-focused on practical, evidence-based practices to empower her clients to get real results that last. She sets the bar when it comes to radiant health that will change every area of your life forevermore.

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