Collagen and hair growth: Fundamentals, interconnections and misconceptions

Collagen is an essential protein that is abundant in your body and plays a crucial role in the health of your hair. As the main component of skin, hair and nails, it supplies your hair follicles with important nutrients and supports their regeneration. This nutrient supply promotes strong and vital hair growth. As we age, the body's own collagen production decreases, which can lead to weaker and thinner hair. By supplementing collagen, you can counteract this process and support the health of your hair.

Understanding hair growth and the influencing factors

Before we take a closer look at the role of collagen in the hair growth process, it is helpful to understand the basics of hair growth and the factors that influence it.​

The hair cycle: a dynamic process

The hair cycle consists of several phases that control the growth and loss of hair:​

Anagen phase (growth phase)

• Duration: This phase can vary between 2 and 7 years.

• Process: Active cell division in the hair root leads to the formation of new hair substance, which causes the hair to grow.

• Growth rate: On average, the hair grows about 0.35 mm per day, corresponding to about 1 cm per month.

• Involvement: About 85-90% of hair is in this phase at any one time.

Catagen phase (transition phase)

• Duration: This phase lasts about 2 to 4 weeks.

• Process: The hair root shrinks and hair growth stops.
  

Telogen phase (resting phase)

• Duration: This phase can last several months.

• Process: The hair rests before it falls out and makes room for new hair
  

Factors influencing hair growth

Your hair growth is influenced by various factors that are both within your control and genetic. Find out below how genetics, age, hormonal changes, diet and lifestyle can affect the growth and health of your hair.

Genetics: Your individual hair density and structure

Your genetic predisposition largely determines the density, color and texture of your hair. Some people are naturally blessed with thicker or stronger hair, while others may have thinner hair. In addition, genetic sensitivity to certain hormones, such as androgens, influences susceptibility to hereditary hair loss.

Age: changes in the hair growth cycle

The hair cycle changes with increasing age. The growth phase (anagen phase) can become shorter, while the resting phase (telogen phase) becomes longer. This often leads to thinning hair and an increased likelihood of hair loss. Hormonal changes, such as a decrease in oestrogen and progesterone, can also influence hair growth.

Hormonal changes: The influence of hormones on your hair

Hormones play a crucial role in hair growth. Testosterone and its derivative dihydrotestosterone (DHT) can affect the hair follicles and lead to hair loss in sensitive individuals. During pregnancy, menopause or hormonal diseases, changes in the hormone balance can occur that affect hair growth.

Nutrition: nutrients for strong hair

A balanced diet is essential for healthy hair growth. Important nutrients such as biotin, zinc and iron support hair health. A lack of these vitamins and minerals can lead to hair loss and weak hair. So make sure you eat a diet rich in these nutrients to strengthen your hair from the inside out.

Lifestyle: stress management and hair care

Your lifestyle also affects the health of your hair. Chronic stress can disrupt the hair growth cycle and lead to increased hair loss. Effective stress management through techniques such as meditation, yoga or regular exercise can therefore have a positive effect on your hair growth.

The role of collagen for healthy hair growth

Collagen, a vital protein, is not only essential for the skin and nails, but also plays a crucial role in the health of our hair. As the main component of the hair shaft, it gives it strength, elasticity and structure. Thanks to its protective properties, collagen prevents hair breakage and supports strong and healthy hair growth. With increasing age, the body's own collagen production decreases, which can lead to thinner and weaker hair strands. To counteract this, it is advisable to integrate collagen into both your daily diet and your hair care routine.​

How collagen supports hair growth

Collagen promotes hair growth through several mechanisms:​

Provision of essential amino acids

Collagen provides amino acids such as proline and glycine, which are necessary for keratin production. Keratin forms the structural basis of our hair. ​

Improvement of scalp circulation

By stimulating blood circulation, collagen ensures that the hair follicles are supplied with sufficient oxygen and nutrients. This creates optimal conditions for healthy hair growth.

Studies have shown that collagen can prolong the growth phase of hair follicles, resulting in increased hair density. ​

Integration of collagen into hair care

In addition to taking collagen supplements, there are also numerous hair care products that contain collagen. Shampoos, conditioners and hair masks with collagen can help to repair hair damage and strengthen the hair structure. For example, the collagen volume conditioner contains hydrolyzed collagen, which provides the hair with intensive care and moisture.

Natural collagen sources for hair growth

Although collagen is mainly found in animal products, there are also numerous plant-based foods that can promote the body's own collagen production and thus support hair growth.​

Foods rich in vitamin C

Vitamin C is essential for collagen synthesis. Plant sources such as citrus fruits (oranges, lemons), berries (strawberries, blueberries), peppers and green leafy vegetables (spinach, kale) are rich in vitamin C and help to promote hair growth.

However, be aware that extreme heat and long storage remove a lot of vitamin C from the food!

Foods rich in amino acids

Amino acids such as proline and glycine are crucial for collagen formation. Plant sources such as soy, white beans and kidney beans provide these important amino acids and thus support hair structure and strength.

Foods containing copper and zinc

Minerals such as copper and zinc are essential for collagen production. Nuts, seeds, whole grains and legumes are rich in these minerals and promote the formation of collagen, which leads to healthier hair. ​

Further recommendations

• Quinoa: This pseudo-cereal contains all nine essential amino acids and therefore supports collagen production.

• Garlic: Contains sulphur, which is important for collagen synthesis and strengthens the hair structure. 

• Tomatoes: Rich in vitamin C and lycopene, an antioxidant that supports collagen production and promotes hair health.

Integration into the diet

By consciously integrating these foods into your diet, you can stimulate the body's own collagen production and thus promote hair growth in a natural way. A balanced diet rich in these nutrients not only supports hair health, but also contributes to your general well-being.

Collagen supplements for healthy hair growth

If you struggle to incorporate collagen-rich foods into your daily diet, or if you want to further increase your collagen intake, collagen supplements can be an effective solution. These supplements are available in various forms, such as powders, capsules and liquids, and offer a convenient way to increase your collagen levels.

Recommended dosage of collagen preparations

The optimal dosage of collagen can vary depending on age and individual needs. According to Vida Glow, the recommended daily dose is between 3 and 9 grams, depending on the severity of skin, hair and nail problems. It is advisable to start with a lower dose and observe your body's response.​

Effect of collagen supplements on skin and hair

Collagen supplements are often used to promote skin health. A meta-analysis of 19 studies with over 1000 participants showed that hydrolyzed collagen can improve skin elasticity and hydration and reduce wrinkles. Whether these effects also directly influence hair growth has not yet been clearly scientifically proven.​

Tips for effectively integrating collagen into your routine

• Choose the quality of the product: Look for high-quality collagen supplements, preferably with hydrolyzed collagen, as this is better absorbed by the body.

• Consistency in intake: Stick to the recommended dosage and integrate the intake into your daily routine to maximize potential benefits.

• Complementary measures: A balanced diet, regular exercise and a healthy lifestyle can support the effects of collagen supplements. Here we recommend these products, which have convinced me with the highest bioavailability and maximum purity.

Other lifestyle factors that support hair growth

Collagen is undoubtedly a decisive factor for healthy hair growth. However, other lifestyle factors also influence hair health. Below you will find some recommendations on how you can promote hair growth by making adjustments to your everyday life:

1. Sufficient rest and sleep

Restful sleep is essential for general health and has a direct impact on hair growth. Lack of sleep can disrupt hormonal balance, which can lead to hair loss. Therefore, aim for 7-9 hours of sleep per night to create optimal conditions for your hair.
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2. Stress management

Chronic stress can have a negative impact on hair growth and lead to hair loss. It is important to reduce stress in order to maintain the health of your hair. Techniques such as meditation, yoga or breathing exercises can help to reduce stress.

3. avoidance of aggressive hair treatments

Frequent chemical treatments such as coloring or perming can damage the hair and impair growth. Therefore, reduce the use of such products and give your hair regular breaks from chemical treatments.​

4. Scalp care

A healthy scalp is the basis for healthy hair growth. Regular scalp massages can increase blood circulation and stimulate the hair follicles. Gently massage your scalp with your fingertips to improve the supply of nutrients to the hair follicles.

5. Healthy diet

A balanced diet with a sufficient supply of vitamins, minerals and proteins supports healthy hair growth. Important nutrients include biotin, vitamin D, iron, zinc and vitamin B. Omega-3 fatty acids can also keep the scalp healthy and promote hair growth.

Misconceptions about collagen and hair growth

There are several misconceptions about collagen and its role in hair growth, some of which we would like to briefly explain to inform you as much as possible.

Topical application of collagen

A common misconception is that the topical application of collagen can directly promote hair growth. However, the collagen molecules are too large to penetrate the scalp and reach the hair follicles effectively. Therefore, taking collagen orally or taking supplements is the most effective way to support hair growth.

Influence of genetic and hormonal factors

It is important to know that while collagen can promote hair health, it cannot compensate for genetic or hormonal factors that lead to hair loss. This means that collagen alone may not be a solution for those suffering from severe hair loss due to these factors. ​

Consultation with a doctor

It is always best to consult a doctor for personal advice on your hair problems, as they can assess your individual situation and make appropriate recommendations.​

Conclusion

Collagen is essential for promoting healthy hair growth. Its importance lies in its ability to strengthen and revitalize our hair, making it resilient and vibrant. By incorporating collagen into our daily routine, we can ensure that our hair remains in optimal condition. There are various ways to consume collagen, for example through a collagen-rich diet or supplements. Incorporating collagen into our diet can have a significant impact on the health and appearance of our hair.

Image credits: Jocelyn Morales, Cristina Anne Costello, Mariana Rascão, Element5 Digital on Unsplash