Ava Monroe
Hair and nails are made of the same protein, keratin, and are modified types of skin. The growth of hair and nails is influenced by various factors, including genetics, age, gender, and season. For example, nails grow faster in the summer, and men's hair and nails typically grow faster than women's, except during pregnancy and old age. Nutrition also plays a crucial role in hair and nail growth and strength. A balanced diet that includes sufficient nutrients, such as vitamins, minerals, and healthy fats, is essential for maintaining the health and growth of hair and nails.
| Characteristics | Values |
|---|---|
| What hair and nails are made of | Keratin, a type of protein |
| What hair and nails contain | Water, fats, and various minerals |
| Average growth of hair | 1 centimeter per month |
| Average growth of fingernails | 3 millimetres or 1/8 inch per month |
| Average growth of toenails | 1/16 inch per month |
| Factors that influence growth rates | Season, gender, age, heredity, nutrition, hormones, and health |
| Vitamins and minerals that support growth | Vitamin A, Vitamin C, B2, B7, B12, D, E, zinc, manganese, copper, and selenium |
| Foods that support growth | Eggs, oats, kidney beans, sunflower seeds, and fish |
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What You'll Learn
Genetics and ageing
Age also impacts hair and nail growth. As people age, their hair growth rate slows down, and the hair becomes thinner, finer, and lighter in colour. This is because the hair follicles produce less melanin pigment, leading to grey or white hair. The decrease in melanin production often begins in the 30s, with scalp hair starting to grey at the temples and then extending to the top of the scalp. Body and facial hair may also turn grey, but this typically occurs later than scalp hair. Additionally, hair in certain areas, such as the armpits, chest, and pubic region, may grey less or not at all. It is worth noting that grey hair tends to occur earlier in white individuals and later in Asians.
Age-related hair loss is also common, with many hair follicles stopping the production of new hairs. Male pattern baldness, linked to testosterone, can start as early as 30, with many men experiencing significant hair loss by their 60s. Women can also experience female pattern baldness, where hair becomes less dense, and the scalp becomes visible.
Ageing also affects nail growth, causing them to grow more slowly and become dull, brittle, and yellowed. Toenails may become harder and thicker, and ingrown toenails may be more common. Additionally, lengthwise ridges may develop in both fingernails and toenails.
While genetics and ageing are significant factors, other influences, such as hormonal changes, nutrition, and overall health, can also impact hair and nail growth.
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Nutrition
The growth of hair and nails is influenced by several factors, including genetics, age, and hormones. While these factors are beyond our control, nutrition is one factor that we can influence to promote healthy hair and nail growth.
Hair and nails are primarily made of a protein called keratin, which is produced by the body. However, they also contain water, fats, and various minerals. As hair and nails grow, these minerals need to be replaced through a balanced diet that includes sufficient nutrients to support their health.
Nutrient deficiencies can contribute to hair loss and nail breakage by disrupting the growth cycle or weakening the structure. For example, iron and zinc deficiencies have been linked to hair loss and brittle nails. Therefore, ensuring adequate intake of these minerals is crucial.
To promote healthy hair and nail growth, aim to include the following nutrients in your diet:
- Healthy fats: These lock moisture into your hair, skin, and nails. Sources of healthy fats include fish, nuts, and seeds.
- Protein: As hair and nails are mostly made of protein, ensuring adequate protein intake is essential. Include sources such as eggs, kidney beans, fish, and oats in your diet.
- Vitamins: Vitamin A helps the body absorb protein properly and build nails and hair. Vitamin C, B2, B7, and vitamin E promote healthy tissues and stronger, healthier hair. Natural food sources of these vitamins include eggs, kidney beans, and oats.
- Minerals: In addition to iron and zinc, mineral sulfur helps produce keratin.
In addition to a balanced diet, maintaining proper blood circulation is essential for hair and nail growth. Oiling the scalp with coconut oil, olive oil, or almond oil can increase blood circulation and reduce dandruff, promoting good hair growth.
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Hormones
Estrogen, also known as the "female hormone," is a growth promoter that helps maintain strong, healthy hair and nails. During pregnancy, when estrogen and progesterone levels are at their highest, many women experience rapid nail growth. However, lower estrogen levels can contribute to dull, yellowish fingernails and thinning hair, which is why some women experience hair changes during menopause or after giving birth.
Thyroid hormones also play a role in hair growth. Hypothyroidism (low thyroid hormone levels) can cause hair thinning, while hyperthyroidism (high thyroid hormone levels) can lead to hair brittleness and breakage. Additionally, high levels of prolactin, a hormone that stimulates milk production, can cause hair loss and thinning.
Cortisol, the stress hormone, can also impact hair growth. High levels of cortisol are associated with a reduction in the synthesis and premature degradation of hyaluronans and proteoglycans, important modulators of hair follicle function. On the other hand, low levels of cortisol can have a positive effect on hair growth by slowing down the degradation of these skin components.
Hormonal balance is crucial for healthy hair and nail growth. While estrogen promotes hair growth, too much or too little can lead to hormonal abnormalities that harm hair health. Similarly, testosterone and dihydrotestosterone have both positive and negative impacts on hair growth and various physiological processes.
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Keratin
The health and strength of hair and nails can be improved by using keratin products and treatments. Keratin shampoos, conditioners, and hair treatments can strengthen hair, reduce frizz, and improve its appearance. Similarly, keratin nail treatments can strengthen nails, prevent peeling and chipping, and promote growth.
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Oiling
In addition to the oils mentioned above, there are several other types of oil that can benefit hair health and promote growth. Jaborandi oil is noted for its therapeutic properties, helping to nourish the scalp, prevent premature greying, and moisturize the hair. It may also help prevent split ends and dandruff. Argan oil, commonly known as Moroccan oil, is rich in vitamin A, C, E, antioxidants, and omega-3 fatty acids, and acts as a natural conditioner. Moringa oil is suitable for dry hair, as it contains oleic acid, which helps to moisturize and smooth the hair shaft. Bhringraj oil and amla oil are recommended for those with a pitta hair type, as they have a cooling effect and help balance the pitta dosha.
While oiling can be beneficial for hair health and growth, it is important to consider potential drawbacks and take a measured approach. Oils can help protect the hair from wear and tear and reduce hygral fatigue, but they may also disrupt the natural oil-water balance on the scalp and leave a residue, especially if they are not water-soluble. As such, it is recommended to shampoo the hair after oiling and to be mindful of the potential for increased hair loss if the scalp's pH level is disrupted. Overall, oiling can be a valuable part of a hair care routine, but it should be used in conjunction with other practices to promote healthy hair growth.
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Frequently asked questions
Hair and nails are made of a strong protein called keratin. Keratin is also present in animal hooves and skin.
Genetics is the most significant factor influencing growth speed. Age also makes a difference, with younger people generally having faster growth rates. Hair and nails grow faster in the summer months than at any other time of the year. Gender is another factor, with men's hair and nails typically growing faster than women's. Pregnancy often accelerates hair and nail growth rates, while menopause and high levels of the stress hormone cortisol can slow growth rates.
A balanced diet that includes sufficient nutrients to support your hair and nails is essential for maintaining their health. Eggs, oats, fish, and sunflower seeds are all good food sources for stronger, longer nails and hair.
The hair on our head grows, on average, 1 centimetre per month, while our fingernails grow an average of just over 3 millimetres. Fingernails grow approximately 1/8 inch per month, while toenails grow at a rate of about 1/16 inch per month.
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