Supplements for Connective Tissue Support - Vitamin E, Collagen, Chondroitin sulfate, Glucosamine, D-Ribose, Arginine, Adrenal cortex, Vitamin C (strengthens collagen, protects skin from wrinkles), Vitamin D, Vitamin K, Silica, Aloe Vera juice, zinc (necessary for the production of many proteins in the body, including collagen and keratin).
Minerals that support skin health.
Nutrients for muscle growth- amino acids, potassium, trace minerals, vitamin A (and other fat soluble vitamins), and vitamin C.
International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine
"...creatine monohydrate is the most effective ergogenic nutritional supplement currently available to athletes in terms of increasing high-intensity exercise capacity" (and developing lean body mass).
Vitamin B6 - important for proper protein synthesis especially in connective tissues.
Hyaluronic Acid - this compound is a humectant, which means that it attracts and holds on to a large amount of water, helping keep tissues (especially connective tissue such as hair and skin) well hydrated and lubricated. It does add weight to hair so more helpful for people whose hair is frizzy and less helpful for people whose hair is thin and flat.
Joint Care Extract from Mountain Rose Herbs
Skin Care Extract from Mountain Rose Herbs
Supplements to increase hair growth - iron (which is needed for hemoglobin to bring enough oxygen to the hair roots), zinc (important for making proteins including keratin that hair is made of), not enough zinc results in hair loss, thin and dry hair. Telogen Effluvium is a condition triggered by shock or stress that causes hair to fall out, turn grey, and become thin and fragile. Can be caused by pregnancy, surgery, major loss (such as death of loved one), an accident, even over-exercising. These raise cortisol levels which in turn increases need for zinc. Excess consumption of alcohol and sugar as well as having too much copper in the body also create a zinc deficiency. Omega-3 oils are important and can come from supplements or diet. Vitamin D directly stimulates hair growth. Taking a supplement won't always help because it may not be being absorbed. Inadequate bile can reduce absorption, as can gut inflammation. Vitamin D is best gotten from sunlight. It is important for immune aspect of hair, such as autoimmune conditions that cause hair loss. Selenium is needed to convert thyroid hormone T4 to T3 and poor thyroid function can impair new hair growth. Selenium is also an important antioxidant for hair health, counters alopecia and dandruff (it inhibits fungus that causes dandruff). Biotin is essential for hair growth and strength. It is made for us by our gut microbiome. Folate is a cofactor for a lot of the proteins that our tissues are made of, including hair. Vitamin C is needed to make collagen which is one of the proteins that hair is made from. Best gotten from foods, not supplements. High levels of vitamin C are found in sauerkraut, cabbage, berries, bell peppers, and many other vegetables. Vitamin C makes collagen strong which also protects skin from wrinkles. Sea Kelp has trace minerals including selenium, iodine, manganese, and zinc; also has amino acids and B vitamins. Use sulfate free shampoo, sulfates can dissolve protein in the hair (also don't wash hair too frequently). Use conditioner with healthy oils to replenish the ones that get washed out. Use a shower filter (or whole house point-of-entry filter) to remove chlorine and fluoride from the water.
Fluoride in the water supply damages hair and can cause acne on skin. There are links to 2 options for shower head filters that remove fluoride from the water, this one and this one. For reference, normal hair loss is about 100 hairs per day. Anti-hair loss medications work by inhibiting a strong form of testosterone called DHT. These drugs do this by targeting an enzyme called 5-alpha reductase and if the levels become too elevated this causes pattern baldness aka Androgenetic Alopecia. A natural way of blocking this enzyme is to rub onion juice (diluted 50/50 with water on your scalp, allow to sit for 15 minutes, then wash it off (you can do the same thing with green tea). Rosemary oil is another option, it can be massaged into the scalp at night and washed out in the morning. Other things that inhibit this enzyme include the herb stinging nettle, zinc and apple cider vinegar diluted at least by 2/3.
Probiotic microbes on our skin help maintain
healthy scalp and hair and can be washed out by over-washing hair. Not
eating enough protein, B vitamins, cruciferous vegetables (because it
regulates estrogen levels), or trace minerals such as selenium can lead
to hair loss (sea salt and sea kelp can also replenish these). Silica
supports healthy hair and connective tissue and can be found in spring
water. Slow thyroid can cause hair loss. Reduce stress. PCOS can
cause hair loss by increasing insulin. Sauerkraut is a very rich source
of probiotics which are needed to make biotin (and vitamin c).
Collagen is important and can be depleted by low stomach acid which can
limit how much collagen your body can break down and absorb.
