The Ultimate Guide to Thicker Hair – Dr. Berg's Expert Advice

Summary

This video offers comprehensive advice on promoting thick hair growth. It emphasizes the importance of nutrients like iron, zinc, and omega-3 fatty acids, which are crucial for hair health. The video also addresses conditions like telogen effluvium, triggered by stress, and how it affects hair thickness. Other tips include using sulfate-free shampoos, managing stress, and avoiding smoking for better hair quality. The host suggests natural remedies and a balanced diet to support hair growth and thickness.

Takeaways

• 🥩 Iron is crucial for hair growth as it helps transport oxygen to hair follicles; it can be obtained through red meat, eggs, and cheese.
• 🥜 Zinc is vital for hair thickness and protein synthesis; deficiencies can lead to thin, dry hair and are common, but can be remedied with shellfish and red meat.
• 💆‍♀️ Telogen effluvium, a stress-induced hair shedding condition, can be triggered by significant life events or over-exercising, and is linked to increased cortisol levels.
• 🍣 Omega-3 fatty acids are essential for hair health, and a deficiency can lead to thinning hair; they can be found in fish like salmon and cod liver oil.
• ☀️ Vitamin D is important for hair growth and can be obtained from sunlight or supplements, with some individuals requiring higher doses for optimal hair health.
• 🌿 Selenium plays a role in thyroid health and is an antioxidant that can help with hair growth and reduce inflammation; it can be found in brazil nuts.
• 🥚 Biotin is essential for the strength of hair's keratin protein and can be produced by the body's microbiome or obtained from eggs and high-quality meats.
• 🥗 Folate, or the natural form of folic acid, is necessary for protein development in hair, skin, and nails, and is found in dark leafy greens.
• 🍊 Vitamin C is necessary for collagen production, which is a component of hair; it can be obtained from a variety of fruits and vegetables.
• 🚿 Over washing and using harsh shampoos can damage hair; it's recommended to use sulfate-free products and not wash hair daily.

Q & A

What is the role of iron in hair growth?

Iron is a mineral that helps build hemoglobin, which carries oxygen through the blood. Adequate iron in the scalp is essential for oxygenating the hair follicles, which is necessary for hair growth. Without sufficient iron, hair growth can be stunted due to lack of oxygen.

Why is zinc important for thick hair?

Zinc is involved in the production of proteins, including the protein that makes up hair. A deficiency in zinc can lead to thin, dry hair and can also affect the health of skin and nails. Zinc is crucial for maintaining the health and thickness of hair.

What is telogen effluvium and how does it relate to hair thinning?

Telogen effluvium is a condition triggered by shock or stress that can cause hair to fall out and become very thin and fragile. It is a temporary form of hair shedding caused by an increase in stress, which raises cortisol levels and can lead to increased requirements for nutrients like zinc.

How can a diet high in alcohol, sugar, or copper lead to hair issues?

Consuming excessive amounts of alcohol, sugar, or having too much copper can create a zinc deficiency. Since zinc is vital for hair health, a deficiency can lead to problems such as hair thinning and other hair quality issues.

What is the significance of omega-3 fatty acids in hair health?

Omega-3 fatty acids are essential for maintaining hair health as they help prevent thinning and are anti-inflammatory, which can be beneficial for conditions like alopecia. A deficiency can lead to thinner hair, so it's important to include sources like fish or cod liver oil in one's diet.

Why is vitamin D important for hair growth?

Vitamin D directly stimulates hair growth and is important for immune aspects of hair health, including inflammation and autoimmunity. Many people are deficient in vitamin D, which can hinder hair growth. Getting vitamin D from sunlight or supplements can help support hair growth.

How does selenium contribute to hair health?

Selenium is important for thyroid health and the conversion of T4 to T3, which is crucial for hair growth. It also acts as an antioxidant to reduce inflammation and can help counter conditions like alopecia and dandruff. Consuming selenium-rich foods like brazil nuts can support hair health.

What is the function of biotin in hair growth?

Biotin is essential for enhancing the keratin, which is the protein that hair is made of, and for the strength of hair. It is produced by the body's microbiome, and a deficiency can lead to thinning hair. Supplementing with biotin or consuming biotin-rich foods can help thicken hair.

Why is folate important for hair and what is the difference between folate and folic acid?

Folate is a co-factor necessary for the development of proteins, including those in hair, skin, and nails. It's important to consume the natural form of folate, found in dark leafy greens, rather than synthetic folic acid, for optimal hair health.

How does vitamin C relate to hair health?

Vitamin C is essential for the production of collagen, a component of hair. It is necessary for maintaining the strength and health of hair. It's best to obtain vitamin C from natural sources like vegetables and fruits rather than synthetic versions.

What are some tips for maintaining healthy hair according to the video?

Tips for maintaining healthy hair include using sulfate-free shampoos and conditioners, avoiding over-washing, filtering shower water to remove chemicals like fluoride and chlorine, using non-toxic hair dyes, managing stress, and avoiding smoking.

Outlines

00:00

🌟 Essential Nutrients for Hair Growth

The paragraph discusses the importance of various nutrients for hair growth. Iron is highlighted as a key mineral for oxygen transport, which is essential for hair follicle health. Zinc is noted for its role in protein synthesis and hair thickness. The paragraph also touches on conditions like telogen effluvium, triggered by stress, which can lead to hair thinning. It advises on dietary sources of these nutrients, such as red meat for iron and zinc, and the impact of lifestyle factors like alcohol and sugar consumption on nutrient levels. Omega-3 fatty acids are also emphasized for their anti-inflammatory properties and role in preventing hair thinning.

05:01

💧 Water Quality and Hair Care Practices

This section delves into the impact of water quality on hair health, recommending filtered water to remove harmful chemicals like fluoride and chlorine. It also addresses the importance of using sulfate-free shampoos and conditioners with nourishing ingredients to maintain hair health. The paragraph warns against over-washing hair, which can strip it of natural oils, and suggests moderation in hair washing routines. Additionally, it touches on the benefits of sea kelp for hair growth due to its mineral and vitamin content, and the negative effects of smoking on hair quality.

10:02

🚫 Lifestyle Factors Affecting Hair Health

The final paragraph focuses on lifestyle factors that influence hair health, particularly the detrimental effects of stress and smoking. It emphasizes the role of stress in hair loss due to increased cortisol levels, which can break down proteins essential for hair growth. Smoking is highlighted as a factor that dries out hair and adds chemicals, leading to poor hair quality. The paragraph concludes with a call to action for viewers to explore additional resources on the channel for more information on hair growth and health.

Keywords

💡Iron

Iron is a mineral that plays a crucial role in the production of hemoglobin, which is essential for transporting oxygen through the blood. In the context of the video, iron is highlighted as a vital nutrient for hair growth because it helps deliver oxygen to the hair follicles. The video mentions that a deficiency in iron can lead to hair being 'starved' of oxygen, thereby hindering its growth. Examples of iron-rich foods include red meat, eggs, and cheese.

💡Zinc

Zinc is an essential trace element that is involved in numerous enzymatic reactions, particularly in protein synthesis, which is directly related to hair health. The video emphasizes that zinc deficiency can result in thin, dry, and fragile hair, as it is integral to the production of proteins that make up hair structure. Zinc-rich foods recommended in the video include shellfish like oysters and red meat.

💡Telogen Effluvium

Telogen effluvium is a hair shedding condition triggered by stress or shock, leading to hair becoming thin and fragile. The video describes it as a temporary condition caused by an increase in cortisol levels due to various stressors such as pregnancy, emotional stress, or over-exercising. This term is important in the video as it illustrates how external factors can impact hair health.

💡Omega-3 Fatty Acids

Omega-3 fatty acids are polyunsaturated fats that are crucial for maintaining healthy hair. The video points out that a deficiency in omega-3 fatty acids can lead to thinning hair, as they are anti-inflammatory and support hair growth. The script suggests that consuming fish or cod liver oil can help in maintaining adequate levels of omega-3 fatty acids.

💡Vitamin D

Vitamin D is highlighted in the video as a key nutrient that directly stimulates hair growth. It is often deficient in many individuals, and the video suggests that proper absorption of vitamin D requires other cofactors. The video also mentions that higher doses of vitamin D may be necessary for individuals with autoimmune conditions affecting hair growth. Sunlight is recommended as a natural source of vitamin D.

💡Selenium

Selenium is portrayed in the video as an important antioxidant that supports thyroid health and the conversion of T4 to T3, which is essential for hair growth. It also helps reduce inflammation and counteract conditions like alopecia and dandruff. The video mentions that selenium can be obtained from a single brazil nut, emphasizing its potency.

💡Biotin

Biotin, a B-vitamin, is essential for the health and strength of keratin, the protein that hair is made of. The video explains that biotin supports the production of strong hair and that its production can be affected by factors like antibiotic use, which can deplete good bacteria in the body. The video suggests that biotin supplementation can lead to thicker hair.

💡Folate

Folate, the natural form of folic acid, is a co-factor necessary for the production of proteins, including those in hair, skin, and nails. The video advises against synthetic folic acid and recommends consuming natural folate from sources like dark leafy greens. A deficiency in folate can hinder the development of necessary proteins for hair growth.

💡Vitamin C

Vitamin C is essential for the production of collagen, a component of hair. The video stresses the importance of natural sources of vitamin C, such as sauerkraut, cabbage, berries, and bell peppers, for strong collagen production. The video also implies that synthetic vitamin C is not recommended, suggesting a preference for natural dietary sources.

💡Protein

Protein is fundamental for hair growth, as hair is made of a protein called keratin. The video warns against inadequate protein consumption, especially on a ketogenic diet, which can lead to thin hair. It suggests increasing intake of real food proteins like eggs and grass-fed meats to promote hair thickness and overall health.

💡Stress

Stress is identified in the video as a significant factor that can negatively impact hair health, potentially leading to hair loss. High levels of cortisol, a hormone released during stress, can break down proteins and affect the quality of the hair produced. The video suggests that managing stress is crucial for maintaining healthy hair.

Highlights

Iron is essential for hair growth as it helps carry oxygen to hair follicles.

Zinc deficiency can lead to thin and dry hair due to its role in protein synthesis.

Telogen effluvium is a stress-induced hair loss condition that affects hair thickness and quality.

Omega-3 fatty acids are crucial for maintaining a healthy balance with omega-6 and preventing hair thinning.

Vitamin D directly stimulates hair growth and is important for those with autoimmune hair loss conditions.

Selenium is important for thyroid health and can reduce inflammation associated with hair loss.

Biotin is necessary for the strength and structure of hair, which is made of keratin protein.

Folate, in its natural form, is a co-factor for protein development in hair, skin, and nails.

Vitamin C is essential for collagen strength, which is a component of hair.

Protein intake is vital for hair thickness, especially when following a ketogenic diet.

Sea kelp is a rich source of trace minerals and vitamins beneficial for hair growth.

Over washing hair can lead to dryness and damage; it's important to maintain a balanced washing routine.

Sulfate-free shampoos are recommended for maintaining hair health and preventing protein loss.

The quality of water used in showers can affect hair health; filters can remove harmful chemicals like fluoride and chlorine.

Using non-toxic dyes for hair coloring can prevent chemical damage and promote long-term hair health.

Stress can significantly impact hair quality and lead to hair loss; managing stress is crucial for hair health.

Smoking depletes nutrients and dries out hair, leading to poor hair quality; quitting smoking can improve hair health.

Transcripts

today we're going to talk about how to

grow

very thick

hair now to be totally 100 transparent i

do sell

products that help stimulate hair growth

as well as a shampoo and conditioner

that also supports the growth of hair

but i am 100

non-biased of my own products and that's

100

sarcasm

all right now that i got that out of the

way let's dive right into the video all

right the first thing i want to talk

about is iron okay what is iron iron is

a mineral

that is involved in building up your

hemoglobin okay that's the stuff that

helps you carry oxygen

through your blood

and if you don't have hemoglobin in the

scalp

you're not going to have oxygen

for the little roots of the hair

follicles and without iron you're

literally starving

that hair of oxygen so it can grow it

needs oxygen to grow but it's very easy

to get iron especially if you're not a

vegan

just a little red meat a few times a

week will give you plenty of iron but

you can also get iron in eggs and

cheese it's in a lot of different foods

all right

zinc if you're deficient in zinc which a

lot of people are you're going to have a

real

problem growing thick hair the hair is

going to come out very very thin zinc is

involved in hundreds of different

enzymes

especially with making proteins okay and

your hair is protein so without zinc you

don't get good growth of the hair and

you don't get the thickness of the hair

that you really want and the hair will

dry out okay so zinc is very important

here skin

nails things like that um a little red

meat again will give you enough zinc now

there's a condition called telogen

effluvium okay now what is that that is

a condition triggered by

shock or

stress that makes your hair fall out and

become very very thin okay and very very

fragile and that is because of this

thing called stress so if you uh go

through pregnancy for example and you

wonder why your hair is thinning out

well that's why or let's say you have

some emotional stress or a loss of a

loved one or surgery

or an accident

or you over exercise all these things

can raise cortisol then cortisol then

causes you to increase the requirement

of zinc and if you're already deficient

in zinc then you're going to have a

problem with your hair

intelligent effluvian is basically hair

shedding which is temporary

caused by stress now if you consume a

lot of alcohol

or you consume a lot of sugar or for

some reason you get a lot of copper all

these conditions are going to create a

zinc deficiency so just realize that low

zinc creates all sorts of problems with

your hair and there's many different

ways you can become

deficient

and i pointed out quite a few

shellfish are probably the best source

of zinc like oysters but you can also

get in red meat all right the next point

i want to bring up is omega-3 fatty

acids so if you don't like fish or for

some reason you don't like cod liver oil

i don't know why anyone would have the

aversion to i don't know eating cod

liver well because it's so delicious you

could end up having a deficiency of

omega-3 fatty acids now if you have

you know the typical diet that most

americans have you're going to be very

very high in omega 6 fatty acids and

that can create the deficiency of omega

3 fatty acids and that could be the

reason why your hair is becoming very

very thinned but make sure you get

enough salmon or

cod liver oil for your omega-3 fatty

acids plus omega-3 fatty acids are very

anti-inflammatory so if you have

alopecia for example

you have too much inflammation next very

important ingredient to making

thick hair is vitamin d

vitamin d is

just

so important in hair growth it directly

stimulates the growth of hair

and a lot of people are deficient a lot

of people take vitamin d

but they're either not absorbing it

because they don't have the other

cofactors let's say for example they're

deficient in bile and they can't break

it down for some reason or they have

some type of gut issue which they just

you know the gut's not able to absorb it

but vitamin d is very very important try

to get your vitamin d from the sun of

course in the winter you can't do that

vitamin d is really important in the

immune aspects of hair

both inflammation and autoimmunity when

we get to hair because

certain people have an autoimmune

condition that causes the hair to fall

out of their scalp those particular

people

need a lot more vitamin d

than other people

so i'm talking about

40 000 or maybe even 50 000 iu's

per day all right

selenium okay selenium

very important in

thyroid health and converting t4 to t3

and as you may already know if you have

a slow thyroid that alone can stop your

ability to grow hair but selenium is a

important antioxidant for the hair to

reduce inflammation

to definitely counter

alopecia and um also dandruff have you

heard of cells in blue that's a selenium

sulfate compound if i'm not mistaken

and

that actually inhibits the fungus that

causes dandruff so selenium is very

important in different aspects of of

hair and scalp but just taking one

brazil nut can give you enough selenium

okay

all right so then we have biotin so

biotin is essential to enhance the

keratin the type of protein that hair is

made out of and the strength of it

biotin is essential for that and your

own microbiome makes

biotin and so this is why when someone

gets an antibiotic they could end up

with thinning of the hair and they're

wondering why because you just wiped out

your good bacteria that's supposed to

make that specific type of b vitamin but

a lot of people experience great results

with biotin for thickening of the hair

so that's another

element that i wanted to bring up all

right the next one is low

folate um i would never recommend taking

folic acid which is the synthetic

version of folate always take folate or

the active form of folate there's

different forms but you want to get a

natural form but folate is a co-factor

for many different proteins in the body

including

hair

skin

and your nails so without folate you're

going to have a hard time

um

fully developing the protein necessary

in certain parts of your body but it's

very easy to get folate to start

consuming salads on a regular basis and

you'll definitely have enough folate

it's in the dark leafy greens all right

vitamin c essential for collagen

and your hair is part collagen so

vitamin c is very very necessary of

course i would never recommend the

synthetic version of vitamin c

get a natural version or just get it

from the food

you can get plenty of vitamin c from

sauerkraut from cabbage

from

berries

from

bell peppers

and pretty much

almost every single vegetable having

enough vitamin c makes the collagen very

very strong and the other thing i want

to bring up about the hair especially if

you have thinned hair and you want to

thicken it is if you start the ketogenic

diet and you don't consume enough

protein

let's say you're not consuming like real

food protein you're doing protein

powders which i don't recommend

i recommend increasing the amount of

eggs you eat

high quality grass-fed

meats

and that can actually help you

develop thickened hair right off the bat

so just don't forget about protein and

consuming enough protein the other

symptom you're going to notice if you

don't have enough protein is you're

going to feel

tired and lethargic all right i want to

give you some other tips one is

seek help the cool thing about sea kelp

for hair is it has the trace minerals it

has iodine selenium zinc

manganese but it also has the amino

acids

as well as the b vitamins so it's a

really good

product for hair growth the other point

i'm gonna bring up is over washing your

hair

okay

some people wash their hair way too

frequently and that just dries it out it

takes the oils out

if you use a shampoo that has sulfates

it's going to dissolve the protein in

the hair uh take out the oil

and leave your hair very very damaged so

make sure that you don't over wash your

hair now of course some people are going

to say oh dr berg told me not to shower

again no i didn't say that you can

shower just don't wash your hair every

single day and watch what happens your

hair actually will be much much better

quality it'll be healthier all right the

shampoo that you use

very very very vital i would recommend

using a shampoo without sulfates with a

lot of clean ingredients that don't have

side effects but the main thing is get a

sulfate free shampoo

now i'd also recommend getting a really

good conditioner something that has

clean ingredients as well as the

essential oils

and the fats needed that can go into the

hair and revive your hair all right the

water that you use when you take a

shower and so if it has like city water

where you're having the fluoride and the

chlorine

not good just get a filter

um i will put some recommendations down

below if you can't find one

but i'm also having a difficult time

finding the shower head it's easy to

find the whole house filters but the

shower head specifically for fluoride is

a tough one but

i'll put a link down below the one that

i found

but when you don't have the fluoride and

the chlorine boy does it make your hair

shine just without using these chemicals

just using good water it's quite amazing

all right the coloring if you dye your

hair just find someone that can help you

use

a non-toxic dye there are a lot of

chemicals to make your hair a certain

color so find something

that is more natural even though it

costs more it's going to be important in

the long run

all right the next point i'm going to

bring up is this thing called stress

i've seen people go through emotional

losses and literally lose

their hair completely so stress can play

a huge factor and the quality of the

protein being produced in the top of

your skull that is because of high

levels of cortisol cortisol is very

catabolic which means it breaks down

proteins

so do whatever you can

to help reduce stress i have a lot of

videos on that i'll put some down below

last point i want to bring up

is if you're a smoker

smoking not only depletes you have

nutrients but boy does it dry your hair

out it oxidizes the hair it puts a lot

of chemicals in in the hair

you will find that people that are

smokers have

very very um

dried out old looking hair as well as

skin so if you're a smoker do whatever

you can to stop smoking all right so now

that you have

some good information about how to grow

thicker hair

you may want to check out my other video

which is very popular on hair growth

it's right here check it out