I reversed my thinning hair naturally with diet and supplements

Telegraph

2 days ago

I started losing my hair in my mid-20s. My crown thinned first which became a bald patch. Then, in my early-30s, my hairline started receding. I wasn't happy about losing my hair, and early on I tried a topical treatment called minoxidil, but this caused scalp irritation, so I stopped. I didn't have an emotional attachment to having long hair, so I shaved my head instead.
As a personal trainer, I work with a lot of men in the fitness industry, and it became very clear to me how much of a problem hair loss is for them. It is a major stressor and damages confidence. Many try finasteride, an oral medicine prescribed on the NHS to treat enlarged prostates, but which is also sold privately as a treatment for baldness. It works by suppressing the hormone dihydrotestosterone (DHT), which is an important hormone for male sexual characteristics, but which may contribute to shrinking hair follicles, shorten hair growth cycles, and reduce hair's ability to absorb nutrients.
Finasteride can have a range of worrying side effects, and I witnessed some of these in some of my clients who I train online. There was a case of sexual dysfunction which continued for years after the client stopped taking the medication. More than one suffered depression and were placed on antidepressants, which they believed was a direct result of finasteride. One even had damage to the structure of his penis.
The reason I personally never tried finasteride was that I would rather be bald and not run the risk of low DHT symptoms.
Last year, the Government issued a warning for men taking the finasteride to treat baldness to be vigilant as it has been reported to cause 'depressed mood, depression, suicidal thoughts and sexual dysfunction'. The warning emphasised the lack of awareness of these potential side effects.
Can you cure hair loss with supplements?
Aged 37, and with this warning in mind, I decided to see if baldness could be reversed or slowed with natural solutions that don't impact hormones. I wanted to do a proper experiment to see whether I could really improve my hair growth over time. I started researching as much as I could about why hair loss happens, and other ways to slow the process or promote regrowth.
The first thing I found was that, while most people think DHT is the only cause of hair loss, there is so much more to it. Genetics does play a part, particularly in male pattern baldness – the most common type – but there are hundreds of reasons why hair falls out, including nutrient deficiencies, nutrient absorption issues, inflammation, oxidative stress, and gut health.
I did a deep dive into research and used the PubMed database to look up studies and academic papers. I found reports that suggested a lot of non-medical treatments for hair loss were equally as effective as available medications. The health community I am part of share lots of information and tips, so I asked this group questions and started pinpointing some of the things I wanted to try. I became the guinea pig and made my own mixtures and tinctures containing dozens of ingredients.
I tried lots of things in combination with the aim of reducing inflammation, reducing oxidative stress, improving nutrient intake, and enhancing nutrient absorption and circulation. I devised a programme which combined nutrition, topical compounds and lifestyle changes, and created a sample product which contained over 50 active ingredients.
The supplements and treatments I tried for thinning hair
I worked out that there were several strategies that could potentially counter the different controllable factors that cause hair loss – the ones that aren't genetic. You can put things on your scalp, you can eat the right things in the form of supplements and food, and you can adjust your lifestyle.
My diet and exercise routines were already on track and just needed slight tweaks, so I concentrated on trying to boost my hair regrowth by finding the right mix of supplements and topical oils and compounds. I spent about £400 in total on products, and used them all religiously according to the instructions on the labels. I didn't have a time limit in mind but I started to see results after a month, which I was pleased about. Even though hair loss hadn't affected me on an emotional level, as it does for many men, it was still really encouraging to see regrowth, and to know it was as a result of natural products.
The details
Redensyl
This is a natural ingredient that combines plant extracts, including DHQG (dihydroquercetin-glucoside) and EGCG2 (epigallocatechin gallate glucoside), which are thought to activate hair follicle stem cells. It is used in cosmetic serums and studies suggest it can be effective for slowing hair loss and hair regrowth.
Copper peptide
Also called GHK-Cu, copper peptide occurs naturally in the body. Studies show promise in promoting hair growth and improving scalp health. It works by stimulating hair follicles, enhancing circulation to the scalp, and promoting tissue regeneration. I used this in a blend and as a single ingredient, and it seemed to work well. I also experimented with it for skin care, and it appeared to reduce fine lines and gave a more even-looking complexion.
Niacinamide
Also known as nicotinamide or NAM, this is a form of vitamin B3 produced by the body and found in various foods. It has almost identical physiological effects to Nicotinamide mononucleotide (NMN), which in studies has been found to promote hair growth in vitro as well as in mice.
Caffeine
Applying caffeine to the scalp can stimulate hair follicles, potentially leading to longer hair growth and increased hair density. One study last year concluded that a shampoo which included caffeine and adenosine (a natural compound found in cells), significantly enhanced hair density and reduced hair loss. Drinking coffee, however, does not stimulate hair growth.
Beef tallow
It sounds unpleasant but rendered beef fat, or beef tallow, is commonly used in the formulation of hair care products. It contains fatty acids (such as oleic and stearic acids), vitamins A, D, E, and K, which nourish the scalp and hair follicles. It also moisturises and conditions, reducing dryness and flakiness that can hinder hair growth.
Castor oil
This is rich in ricinoleic acid, which is a combination of unsaturated omega-9 fatty acid and hydroxy acid and has anti-inflammatory and antimicrobial properties.
Rosemary oil
I tried one product with rosemary oil and it was too greasy to use. It left my hair and scalp looking shiny and unwashed. Luckily, most of the topical products I tried had no scent at all.
Other supplements worth trying
I have been using supplements for other things, such as boosting my testosterone, for some time and have seen drastic improvements, so I was confident that they could also have an effect on hair growth.
Bamboo extract
This is a powder extracted from the leaves, stems or shoots of bamboo and is taken orally to increase collagen. It is also used as a component in some skincare and haircare formulas. Bamboo is rich in silica, and it's thought that incorporating bamboo into haircare may help strengthen strands, especially strands that have been damaged.
Betaine HCL (hydrochloride)
This is an acidic form of betaine, a vitamin-like substance found in grains and other foods, which is recommended for improving digestion and nutrient absorption.
Biotin
Also known as vitamin B7, this is thought to play a role in reducing hair loss primarily by contributing to the production of keratin, a protein that makes up hair.
My hair regrowth diet
This experiment took place over 16 weeks, but I've now incorporated the elements into my day-to-day life. I didn't have to change my diet much at all because I already eat a lot of the foods that I worked out would likely help hair growth, such as liver (which I eat a couple of times a week) and oysters, which I eat when I can. Oysters can help reduce hair loss primarily because they are an excellent source of zinc, a crucial mineral for hair follicle function and growth. I also incorporated three to four raw egg yolks a day in a shake with collagen.
I tried to eat more foods containing higher levels of collagen and gelatine, compounds that are known to be important in hair growth. They are found in organ meats, chicken skin and oysters. I also supplemented with homemade jelly, bone broth and collagen powder.
Gelatine – a protein derived from animal collagen – is rich in amino acids, including sulphur-rich ones, which are essential for hair and nail growth. Studies have shown that gelatine consumption and topical treatments can improve hair thickness, growth, and reduce hair loss. Additionally, it may help improve hair moisture and thickness.
I avoided intermittent fasting as this popular form of diet has been shown in studies to inhibit hair follicle regrowth by inducing cell death in follicles.
I also avoided low-carb, keto-led dietary regimens as lack of carbohydrates is also believed to impact hair growth through a similar mechanism to intermittent fasting. In one study I found, after six months, 45 per cent of a group of subjects on a low-carb diet reported hair loss, compared to only 21 per cent of a group following a low-fat diet.
Coincidentally, my hair loss started when I was following an intermittent fasting and low-carb routine in my early-20's.
Can exercise have an impact?
As a personal trainer I was keenly aware of the effects that physical stress can have on the body. I knew, for example, that a lot of hard cardio would have placed stress on my body and I would have needed to reduce that during the experiment.
I had already dropped my weight training, from five to six days a week to three, before I started the experiment, and I wasn't doing cardio, as I tend not to unless I'm training for something specifically. During the experiment, I continued lifting weights three times a week and walked every day. Mental stress also plays a big part, so keeping that down was beneficial. I feel like the reduction in stress gleaned from less intense exercise was 100 per cent helpful, and my body composition actually improved.
Three things that didn't work
Topical melatonin
There are some suggestions that this might work, but I didn't stick it out as I noticed my energy levels change using it.
Minoxidil
While there is plenty of evidence to suggest that this drug works for many people, it irritated my scalp too much to use.
Dermaroller
I used a dermaroller for a while, but it can cause infection and skin damage if done excessively or incorrectly, so I currently don't use it as part of my process.
The verdict
In 16 weeks I noticed a significant improvement in hair growth. The thinning was reversed. I was able to grow longer hair. For anyone worried about losing their hair, I would recommend investigating natural solutions sooner rather than later when you notice thinning.
I'd particularly recommend boosting your gelatine intake and using caffeine, copper peptide and Redensyl, as I did, as there are studies that back up their efficacy. If you don't want to apply potions or take supplements, the diet and exercise elements are easy wins but are likely not going to be as effective. They do, however, both offer health benefits beyond hair preservation, so they are certainly not going to do you any harm. It's been a bit of a slog, but when I look at my head of head today I'm thrilled with what I have achieved.