A Hair Health Guide For Men

Maintaining healthy hair is so much more than just the hair products you use or the way you style your hair! Men can face challenges when it comes to maintaining hair health including dry and dull hair, hair thinning and for some - hair loss. 

The JSHealth philosophy is always a holistic approach. With balanced nutrition, adequate hydration and lifestyle tips - alongside natural, nourishing hair care, you can support your hair to be as thick and healthy as possible for many years to come.  

1. Nutrition 

A balanced diet rich in vitamins and minerals supports healthy hair - for both sexes! Aim to incorporate a diversity of foods and healthy fats in your diet daily like salmon, avocados and nuts, with much-needed Omegas for hair shine.

The must-haves for healthy hair are: 

• Protein: Hair follicles are mostly made of protein, and there is a range of research that suggests a lack of protein may cause hair loss (1). Sources like lean meats, legumes and fish are great - as are eggs, which also contain biotin, an essential nutrient for hair growth. A scoop of a high-quality, plant protein into a daily smoothie or oats is another delicious way to incorporate protein into your diet. 
• Healthy fats: Omega-3 fatty acids found in fish, nuts, and seeds can support scalp health.
• Vitamins and minerals: Ensure you get sufficient amounts of vitamins A, C, D, E, and B vitamins, along with minerals like zinc and iron. These nutrients can be found in fruits, vegetables, whole grains, and lean meats and work to support your hair, skin and nail health.

2. Targeted supplements

Alongside a nourishing diet, targeted supplements can ensure your hair is supported in staying strong and healthy through all phases and stages of life. 

When looking for supplements, consider those with: 

• Iodine from Kelp: This really moves the needle when it comes to hair growth, strength and thickness.
• Vitamin D: Crucial for the production of keratinocytes in hair follicles, promoting hair follicle health and cycling.
• Iron: Vital for hemoglobin synthesis, facilitating oxygen transport to hair follicles (deficiency is linked to increased hair shedding). Top tip - practice a daily scalp massage to increase blood flow to the hair follicles. 
• Zinc: Essential for the synthesis of proteins and nucleic acids, it supports hair tissue growth and repair, and could prevent hair loss.
• Pure marine collagen: Research has shown that marine collagen can greatly contribute to hair health, aiding also in skin and nail health (2). 

Treating hair as an inside-out approach with ingestible haircare and powerful topical products is essential when it comes to maintaining healthy hair and encouraging growth.

3. Hydration

Did you know? Water makes up almost 25% of the weight of a single strand of hair. It makes sense then - that proper hydration is essential for healthy hair. Dehydration can dry out the hair and weaken the strands from the roots. 

Aim to: 

• Drink plenty of water: Aim for at least 8 glasses of water a day to keep your body and hair hydrated. Proper hydration helps maintain the elasticity and strength of your hair.
• Limit caffeine and alcohol: While moderate consumption is fine, excessive caffeine and alcohol can lead to dehydration, which may negatively impact hair health. Balance these with plenty of water to keep your hydration levels optimal and stick to the JSHealth way, 1-2 coffees before midday! 

4. Hair Styling/Products

Choosing the right hair styling products and techniques can make a big difference in how your hair looks and feels, and can support hair health for the long term. 

Our tips: 

• Stick to a tailored routine: Select shampoos, conditioners and styling products that suit your hair type and avoid those with harsh chemicals like sulfates and parabens. Look for products with natural ingredients that nourish and protect your hair (and scalp).
• Avoid over-styling: Excessive use of heat tools like hair dryers. Avoid rough towel drying, instead aiming to air-dry. Limit harsh products like styling gel which can dry the hair and scalp.

5. Hair Care

A consistent hair care routine tailored to your specific hair and scalp type can ensure your hair is as healthy as possible. Be sure to:

• Opt for natural Products: Our 2-Step Vitamin Haircare System was created as a natural version of high-performance products. It’s free from nasties and contains only natural fragrances, plus is formulated for all hair and scalp types. 
• Scalp care: A healthy scalp is essential for healthy hair growth. Use a clarifying shampoo and nourishing conditioner to remove buildup and restore hydration.

If you’re wondering what scalp type you have, read our blog here.

Be mindful of what damages your hair!

For truly resilient, healthy hair, incorporate lifestyle habits into your daily routine. These could include: 

• Managing stress: High stress levels can contribute to hair loss(3). Incorporate stress-management techniques such as exercise, meditation, deep breathing or fun hobbies into your week to help maintain overall wellbeing. 
• Regular haircuts: Regular trims help to keep your hair looking fresh and encourage growth. 
• Protect your hair: When spending extended time in the sun or swimming in chlorinated water, protect your hair with a hat or swimming cap. UV rays and chlorine can weaken and damage hair.
• Cotton pillowcases: Cotton tends to absorb the natural essential oils from your hair and can cause dehydration, try a silk pillowcase instead. 

References 

1. Zempleni, J., Wijeratne, S.S., Hassan, Y.I. Biotin, Biofactors. 2009, 35(1), pp. 36-46. https://pubmed.ncbi.nlm.nih.gov/19319844/ 
2. Hwang, S.B., Park, H.J., Lee, B.H.,. Hair-Growth-Promoting Effects of the Fish Collagen Peptide in Human Dermal Papilla Cells, 2022, ;23(19), https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9569759/ 
3. Thom E., Stress and the Hair Growth Cycle: Cortisol-Induced Hair Growth Disruption. J Drugs Dermatol. (2016), Vol 15(8), pp. 1001-4. PMID: 27538002. https://pubmed.ncbi.nlm.nih.gov/27538002/