How to Strengthen Hair

Co-authored by Jenny Tran

Last Updated: June 19, 2020 References

Improving your diet and hair care routine are easy steps that you can take to strengthen your hair. Eat healthy foods containing vitamins and minerals that will boost your hair's durability and shine. Avoid damaging habits and choose products that will infuse your hair with moisture.

Method 1

Method 1 of 3:

Getting Good Nutrition

1
Take a biotin supplement or introduce biotin-rich foods to your diet.^{[1]
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Expert Source

Jenny Tran
Professional Hair Stylist
Expert Interview. 19 May 2020.} Biotin is a B-complex vitamin that helps your body develop keratin, the protein that makes up hair. Take 2,500 mg of biotin a day in supplement form to strengthen your hair.^{[2]
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Research source} You can also get smaller amounts of biotin from foods like:^{[3]
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- Eggs
- Nuts and seeds
- Avocados
- Sweet potato
- Salmon
- Liver
2
Consume more calcium and vitamin D. Calcium plays a strong role in the maintenance of healthy hair, while vitamin D helps your body absorb calcium. Aim to drink milk every day or consume other dairy products like yogurt and cheese to get calcium. Vitamin D can be found in fish, grains, and fortified orange juices.^{[4]
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- You can also talk to your doctor about taking vitamin D and calcium supplements.
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3
Make sure that your diet includes plenty of protein. Protein is important in preventing weak and dry hair. Consume protein in meals and snacks each the day to keep your hair strong and healthy. Choose protein-rich foods like:^{[5]
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- Meat, poultry, and fish
- Eggs
- Milk and other dairy products
- Legumes and nuts
- Shakes or smoothies with whey protein
4
Maintain healthy iron levels to avoid hair loss. Low levels of iron in the blood can limit the supply of nutrients to your hair follicles, hindering its growth. If you suspect your iron levels are low, ask your doctor if iron supplements may be right for you. You should also aim to eat iron-rich foods every day, such as:^{[6]
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- Red meat
- Chicken
- Fish
- Lentils
- Spinach
- Broccoli
- Kale
5
Get more vitamin C to boost collagen production. Collagen strengthens hair shafts, resulting in healthier hair. Vitamin C helps your body produce collagen, and provides other benefits like helping your body absorb iron. To get vitamin C, eat at least 1-2 servings a day of foods like:^{[7]
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- Oranges
- Blueberries
- Blackcurrants
- Strawberries
- Sweet potatoes
- Broccoli
- Kiwi
- Guava
6
Eat foods that supply silica, a mineral that thickens hair. Silica strengthens hair by making it more durable and by preventing breakage. Consume silica-rich foods like bananas, raisins, and oats several times a week. You can also get silica from the grains in beer.^{[8]
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- It is recommended that men drink no more than 2 beers each day, and women no more than 1.
7
Drink 6-8 glasses of water a day to prevent dehydration. Dehydration can result in limp, weak hair that may break or fall out easily. To stay hydrated, drink at least 6-8 glasses of water a day, or approximately 6–8 cups (1.4–1.9 l).^{[9]
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Expert Source

Jenny Tran
Professional Hair Stylist
Expert Interview. 19 May 2020.} If you don't want to drink that much water, try consuming herbal teas and juices as well to reach this total.^{[10]
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- You can also stay hydrated by eating water-rich foods like watermelon or cucumber.

Method 2

Method 2 of 3:

Preventing Hair Damage

1
Avoid washing your hair more than 3-4 times per week. Shampooing your hair every day can rob it of its natural oils, making it prone to breakage. Aim to wash your hair every other day to keep it healthy. If your hairy feels limp or greasy in between washings, try using a dry shampoo to absorb sweat and oil from your scalp.^{[11]
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Expert Source

Jenny Tran
Professional Hair Stylist
Expert Interview. 19 May 2020.}
- When applying dry shampoo, hold the can 8–10 inches (20–25 cm) away from your scalp.
2
Limit heat styling to twice a week. Using blow dryers, curling irons, and straightening tools on your hair can cause dryness and breakage, weakening your hair. Pat your hair dry as much as possible before blow drying and styling it to reduce the time it will be exposed to heat. On warm days, opt to air dry your hair and go for a natural look.^{[12]
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- Apply a heat protectant product to reduce damage to your hair when styling it.
- If possible, stop heat styling your hair altogether for a few months to restore your hair’s luster.
3
Dry your hair with an old T-shirt instead of a towel. Towel drying your hair can result in frizz and tangles, especially if you do it vigorously. Instead, use a cotton T-shirt to gently dab your hair when it is wet. Absorb as much excess moisture as possible and let your hair air dry.^{[13]
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- If you prefer to use a towel to dry your hair, then use a microfiber towel.
- A t-shirt works best for people with curly hair because it helps to control the frizz.
4
Detangle your hair with a wide-tooth comb instead of a brush. Brushing knotted or matted hair can cause breakage, weakening your hair. Instead, slide a wide-tooth comb through your hair to gently remove tangles and knots. Start removing knots towards the bottom of your hair first to make things easier, then target mats closer to the top.^{[14]
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- It is especially important to use a wide-tooth comb if you have curly or wavy hair.
- For extremely tangled hair, apply some conditioner to your hair before trying to comb through it.
5
Quit smoking to prevent hair loss. Smoking can constrict the blood vessels that provide nutrients to the scalp, weakening your hair.^{[15]
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Research source} If you are a smoker, ask your doctor the best options to help you quit. Nicotine replacement therapy, prescription medication, and behavioural therapy are all effective measures to break the habit.^{[16]
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- Nicotine replacement therapy comes in the form of gum, patches, inhalers, sprays, or lozenges.

Method 3

Method 3 of 3:

Using the Right Products

1
Wash your hair with a sulfate-free shampoo to preserve its natural oils. Sulfate-free shampoos contain less harsh detergents than regular shampoos, which can cause dryness. Maintain strong, thick hair by shopping for shampoos that say “sulfate-free” on the bottle. You can also look for organic, chemical-free shampoos in health food stores or online.^{[17]
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- Using a smaller amount of shampoo when you wash your hair will also help to cut down on dryness. Make sure to concentrate the shampoo on your scalp and roots, and concentrate the conditioner on the middle to ends of your hair.
2
Buy a shampoo with peppermint or eucalyptus to stimulate hair growth. Peppermint and eucalyptus oils can improve blood flow to your hair follicles, encouraging the growth of hair. While shampooing, massage the product directly into your scalp for a full 30 seconds. You should feel a tingling sensation, which is an indication that it is working.^{[18]
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- As an alternative, add 1-2 drops of peppermint oil or eucalyptus oil to a quarter size amount of regular shampoo and combine the mixture in your hands.^{[19]
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3
Purchase hair products with shea butter, olive oil, argan oil, or coconut oil. When it gets dry, your hair need moisturizing ingredients to hydrate it. Shop for shampoos and conditioners that contain fortifying natural ingredients to restore moisture.^{[20]
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Expert Source

Jenny Tran
Professional Hair Stylist
Expert Interview. 19 May 2020.} Shea butter, olive oil, argan oil, or coconut oil are popular choices for coating and strengthening your hair follicles and preventing hair breakage.^{[21]
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- Argan oil and coconut oil have the added benefit of adding a sweet scent to your hair, and can be applied to dry hair or smooth it and add shine.
4
Use avocado oil as a mask, conditioner, or scalp massage treatment. Avocado oil has intense moisturizing properties that can prevent dryness of the scalp and hair and add shine to your locks. Purchase avocado oil online, or in health food stores or supermarkets. Apply it to your hair once a week by:^{[22]
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- Pouring a few drops of it onto your fingertips and massaging it into your scalp.
- Using a quarter size amount of it as a conditioner after shampooing.
- Combining 1 tablespoon (15 mL) of it with 1 tablespoon (15 mL) of honey and 1 egg yolk to make a hair mask. (Make sure to rinse this out with very cool water to avoid cooking the egg in your hair.)
- Using a store-bought deep conditioner that contains avocado oil.

Expert Q&A
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Question

How can I strengthen my hair naturally?

Jenny Tran
Professional Hair Stylist
Jenny Tran is a Hair Stylist and the Founder of JT Hair Lab by Jenny Tran based in the Dallas, Texas metro area. With over seven years of professional hair styling experience, Jenny specializes in hair coloring, haircutting, and hair extensions. JT Hair Lab is an authorized carrier of R+Co and of Milbon and is committed to using products with quality ingredients.

Jenny Tran

Professional Hair Stylist

Expert Answer

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For strong hair, the best thing you can do is make sure that you're getting enough moisture and stay hydrated. Drink lots of water throughout the day and treat your hair with moisturizing hair masks and conditioners.
Question

What causes weak hair?

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Your hair can be weakened by harsh products and processes (like getting your hair dyed, relaxed, or permed), exposure to heat, and hairstyles that pull on the hair (like tight ponytails). Your hair might also be weakened by lack of proper nutrition or certain medical conditions, like hormonal imbalances.
Question

How do I know if my hair is weak?

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Weak hair may look dull or rough, and you may notice that it breaks or tangles easily. Look for signs of brittleness or splitting at the ends of the strands.