Wellness Blog
The content on this blog is for general informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always consult your healthcare provider before making changes to your health routine or taking new supplements.
What is bioavailability? How to ensure you're absorbing your supplements
Have you heard of the term bioavailability before? If you haven't — it's time to learn something new. We break down what bioavailability is, and why it's so important.
Learn moreHelp! My home is mouldy. Do I have mould illness?
Ever wondered if mould can make you sick? Been hit by the floods hard and now struggling with a mouldy home? Read our expert tips on mould illness.
Learn moreShould I quit coffee?
Wondering if you should quit coffee? We ask the experts what the benefits or downsides of coffee are and how it impacts your health.
Learn moreTired of your thin, lacklustre hair? Here are 3 vitamins to make your hair thicker naturally
Healthy looking hair can be an indicator that you're practicing the right hair care methods and getting your fill of nutrient-rich foods. While most of us can get sufficient nutrients that the body needs through diet, some of us can lack the essential vitamins and minerals required for luscious healthy hair. Believe it or not, your scalp has over 100,000 hair follicles that thrive on various minerals, whereby any malnutrition can result in hair colour change, hair weakening and even hair loss. Let's get to know top tips on how to get thick hair, plus the vitamins and minerals that can support your efforts in maintaining hair health. Hair Care TipsWe understand the role of vitamins and minerals in maintaining healthy hair, but without basic care for hair, we might not achieve what we set out to do in the first place. Here are some easy hair care tips you can put into practice starting today:Choosing the right shampooIf you have coloured your hair, you might want to consider using a shampoo designed for colour-treated hair. If your hair is damaged to a certain degree or chemically treated, consider a 2-in-1 shampoo (19).Wash oily hair more frequentlyThe frequency of hair washing you should do depends on the amount of oil that your scalp produces. If your scalp is oily, you could wash it once a day (19). If you have chemically-treated hair, you may want to wash it less frequently (19). Another good tip to keep in mind with hair-washing is that the older you get, the less oil is produced by your scalp. So it may be a good idea to reduce the frequency of washing then. However, if you see flakes in your hair, it's probably because you're not shampooing enough (19).Address hair problemsThere are certain conditions that impair hair health, but there are also ways to protect it. Individuals can be affected by hair loss (alopecia) (6), dandruff (7) and monilethrix, whereby individual strands get the appearance of a beaded necklace because of intermittent narrowing of the hair shaft (5).However, regular use of shampoo and conditioner appropriate for your hair type (17) and good nutrition (18) are all useful for how to get thick hair. Don't forget to speak to your dermatologist if you're experiencing hair or scalp problems.Get the right nutrientsThese, too, help with hair strength, growth and shine: Beta-carotene, vitamins B1, B2, niacin (B3), pantothenic acid (B5), B6, B12, vitamin E, selenium and folate are just some of the nutrients involved in hair health (18).Other nutrients to help you with hair health are:CranberryVitable's cranberry formula includes silica, which supports hair health (8). This mineral is believed to be necessary for the synthesis of collagen, the protein that enhances skin strength and elasticity. According to a study, a deficiency in this mineral induces hair loss (10). Silica has also been found to boost hair thickness, among other benefits for skin and nails (9).Collagen creamerTaking collagen creamer may be a way to get thick hair. This protein is the most prolific in the human body. It makes up connective tissue and is present in bone, skin, muscles, tendons and cartilage. Collagen supplements contain amino acids and other nutrients that support hair health, such as vitamin C, biotin and zinc (11). It is made up primarily of amino acids glycine, proline and hydroxyproline (12), the latter two of which are most abundant in keratin (13), the structural protein forming hair and nails in humans (14). BiotinAlso known as vitamin B7, this nutrient plays a role in protein synthesis, particularly keratin. A study demonstrated the positive link between hair and nail growth, and supplementation of this vitamin in biotin-deficient patients. Loading up on this nutrient may be an answer to the question of how to get thick hair as a deficiency has been connected to the thinning or loss of hair (15).It's no secret that our hair can influence our overall self-image, and however we choose to have it styled or cut can impact our self identity and self-expression. If you're looking to increase your hair thickness and growth, remember, a balanced diet, reduced stress and a range of topical, natural products will aid you in improving hair strength, thickness and lustre.If you are interested in methods for how to get thick hair, or anything related to hair health, consider personalised vitamins tailored to your needs. Vitable vitamins allow you to make your own vitamin plan, which means you can choose which supplements go with your vitamin subscription box. For your convenience, their service includes vitamin delivery in Australia.*Always read the label. Follow the directions for use. If symptoms persist, talk to your health professional. Vitamin and/or mineral supplements should not replace a balanced diet.References: Park, AM, et. al. “Hair Biology: Growth and Pigmentation.” Facial Plastic Surgery Clinics of North America. Published Nov 2018 on 10.1016/j.fsc.2018.06.003. Accessed 24 Jan 2022. “What is the structure of hair and how does it grow?” InformedHealth.org. Institute for Quality and Efficiency in Health Care. Published 29 Aug 2019 on https://www.ncbi.nlm.nih.gov/books/NBK65083/. Accessed 24 Jan 2022. Yang, F, et. al. “The structure of people's hair.” PeerJ. Published 14 Oct 2014 on 10.7717/peerj.619. Accessed 24 Jan 2022. “Basic Structure of Hair.” Central Bucks School District. Published 22 Mar 2005 on https://www.cbsd.org/cms/lib010/PA01916442/Centricity/Domain/1870/hair%20info.pdf. Accessed 24 Jan 2022. “Monilethrix.” MedlinePlus. Published 18 Aug 2020 on https://medlineplus.gov/genetics/condition/monilethrix/#causes. Accessed 24 Jan 2022. “Hair loss.” Mayo Clinic. Published 22 May 2020 on https://www.mayoclinic.org/diseases-conditions/hair-loss/symptoms-causes/syc-20372926. Accessed 24 Jan 2022. “Dandruff.” Mayo Clinic. Published 21 Sep 2021 on https://www.mayoclinic.org/diseases-conditions/dandruff/symptoms-causes/syc-20353850. Accessed 24 Jan 2022. “Cranberry.” Vitable. Published on https://research.get.vitable.com.au/cranberry. Accessed 24 Jan 2022. Lassus, A. “Colloidal silicic acid for oral and topical treatment of aged skin, fragile hair and brittle nails in females.” The Journal of International Medical Research. Published Jul-Aug 1993 on 10.1177/030006059302100406. Accessed 24 Jan 2022. De Araujo, LA, et. al. “Use of silicon for skin and hair care: an approach of chemical forms available and efficacy*.” Anais Brasileiros De Dermatologia (the official publication of the Brazilian Society of Dermatology). Published May-Jun 2016 on 10.1590/abd1806-4841.20163986. Accessed 24 Jan 2022. “Collagen.” Harvard School of Public Health. Published on https://www.hsph.harvard.edu/nutritionsource/collagen/. Accessed 24 Jan 2022. Wu, M, et. al. “Biochemistry, Collagen Synthesis.” StatPearls. Published 13 Sep 2021 on https://www.ncbi.nlm.nih.gov/books/NBK507709/#:~:text=Collagen%20is%20protein%20molecules%20made%20up%20of%20amino,perfect%20matrix%20for%20skin%2C%20tendons%2C%20bones%2C%20and%20ligaments.. Accessed 24 Jan 2022. Strnad, P, et. al. “Unique amino acid signatures that are evolutionarily conserved distinguish simple-type, epidermal and hair keratins.” Journal of Cell Science. Published Dec 2011 on 10.1242/jcs.089516. Accessed 24 Jan 2022. “Keratin.” Encyclopedia Britannica. Published 28 Feb 2020 on https://www.britannica.com/science/keratin. Accessed 24 Jan 2022. Patel, DP, et. al. “A Review of the Use of Biotin for Hair Loss.” Skin Appendage Disorders. Published 27 Apr 2017 on 10.1159/000462981. Accessed 24 Jan 2022. “What is ‘Good Hair'?” Perception Institute. Published on https://perception.org/goodhair/whatisgoodhair/. Accessed 24 Jan 2022. “Tips for healthy hair.” American Academy of Dermatology Association. Published on https://www.aad.org/public/everyday-care/hair-scalp-care/hair/healthy-hair-tips. Accessed 24 Jan 2022. “Nutrition and Hair Health.” The Trichological Society. Published on https://www.hairscientists.org/hair-and-scalp-conditions/nutrition-and-hair-health. Accessed 24 Jan 2022. “Tips for healthy hair.” American Academy of Dermatology Association. Published on https://www.aad.org/public/everyday-care/hair-scalp-care/hair/healthy-hair-tips. Accessed 22 Feb 2022.
Learn more5 Tips to Improve Mental Alertness
Struggling to improve your focus and memory? Can't seem to figure out what's wrong? Let us share some helpful tips on how you can improve your mental alertness today.
Learn moreHow to speed up your metabolism and reach your health goals
Metabolism plays a significant role in weight loss and overall health. Discover how to speed up your metabolism to achieve your health and fitness goals faster.
Learn moreHow to Deal With IBS & Bowel Discomfort
Struggling with indigestion, constipation or diarrhoea? Learn everything about bowel discomfort, particularly what IBS is and how you can manage it.
Learn moreChronic Fatigue Syndrome: Vitamins to assist the condition
If you struggle with chronic fatigue, here's the lowdown on the best energy supplements you need to help you beat it.
Learn moreHeart foods: Best food for a healthy heart
Around 6.2% of Australian adults, or 1.2 million, have experienced one or more conditions related to the heart (1). This underpins the importance of giving our hearts that extra TLC to help us live healthy and fulfilling daily lives. A poor diet is actually one of the leading risk factors for heart disease in Australia. The food that we eat and drink could cause heart complications such as diabetes, blood pressure, and cholesterol (2). With that in mind, incorporating a better and healthier diet into our lives doesn't only ensure better heart health, but it also has many other benefits to our overall health and lifestyle.Now, here are some of the best food for the heart to keep it healthy:Vegetables, fruits, and whole grainsYes, you guessed it! Every well-balanced and healthy diet needs to have vegetables, fruits, and whole grains. Fruits and vegetables are some of the best foods for your heart, and you can get your daily vitamins, minerals, fibre and antioxidants from them as well (2). Including whole grain foods like brown rice, grainy bread, pasta, oats, and wholemeal pasta into your diet can do wonders as well, as they are rich in fibre and can help lower cholesterol (2, 3).ProteinsMany of us are already acquainted with the general health idea that having a protein-rich diet is a great way to keep your muscles strong and healthy. Well, the same goes for keeping the heart strong and healthy! It's best to incorporate protein sources like eggs, poultry, fish and seafood, as well as plant-based proteins like beans, chickpeas, lentils, nuts, and seeds. These foods have shown to help reduce the risk of developing heart diseases (2). If you like to eat red meat, it may be best to reduce your intake to just 1-3 servings per week as there is evidence that red meat could increase the chance of developing heart disease (4). To be on the safer side, going for red meat or pork meat that's at least 93% lean is a better option to have when taking your heart health into consideration (4).FatsThis may come off as a surprise to some of you, but yes, certain fats are indeed some of the best foods that you could get to keep your heart healthy. When including these healthy fats into your diet, make sure that you are consuming monosaturated fats; this comes from olive oil, and nut oil. Other food sources like fish, avocados, nuts and seeds, contain polysaturated fats which is also a great choice to keep your heart healthy. Monosaturated and polysaturated fats could help lower your blood cholesterol, but be careful not to over consume it as these fats are high in calories (3).Foods to avoidThe options are plentiful when it comes to the best foods for our heart, but there are just as many that can be damaging. Given that we've mentioned some of the best foods for a healthy heart, here are some foods that you might want to avoid.Refined grain productsThink of refined grain products as the opposite of whole-grain products. These foods lack the fibre and other nutrient profile required to help regulate blood pressure and heart health. Some examples of refined grain products include: White bread White flour Biscuits Muffins Waffles (3) Unhealthy fatsThe fats that many healthy individuals are concerned about are actually trans fat and saturated fat. Trans fat needs to be completely avoided, while saturated fat should be less than 6% of your daily calorie intake (3, 4). Some ways you could lessen your saturated fat intake is by trimming the fat off your meat and pork, using less butter, margarine, and using low-fat substitutions when cooking (3, 4).Salty foodConsuming too much salt isn't good for your heart as it can lead to health complications like high blood pressure (3). Of course, a good way to lessen your salt consumption is by simply using less salt when cooking or by not adding more salt to your cooked food. Apart from this, you should also be careful with the canned and processed foods you consume. Baked goods, soups, and frozen dinners usually have high sodium levels to keep them from spoiling, so it's best to check the nutrition label before consuming these kinds of food (3).Supplement your heart to keep it full and healthyWith there being so many things to take into consideration when choosing the best food for our heart, it tends to be overwhelming. So if you're looking for an easier and more convenient way to ensure that your heart is getting what it needs to function optimally, then you should consider supplementation.AstaxanthinAstaxanthin is a potent natural antioxidant and anti-inflammatory that acts to reduce free radicals formed in the body, as well as helps to maintain endurance and performance when exercising (5).MagnesiumEvidence supports an adequate intake of magnesium has a protective effect against the development of cardiovascular disease, and in the heart, magnesium induces vascular smooth-muscle cell relaxation (6).Acetyl L-CarnitineL-Carnitine may protect against ischemic heart injury by scavenging free radicals or preventing their formation in cardiac muscle, and the concentration of L-carnitine in the heart is more than 3 times of muscles (7).Fish oilOmega-3 fatty acids from fish oil cannot be produced in the human body, and is one of the most consumed dietary supplements. Fish oils have been extensively studied, revealing their key action in exerting anti-inflammatory effects, maintaining and supporting heart and brain health (8).If you are looking to compliment your healthy lifestyle with a monthly vitamin subscription, Vitable Australia may just be the right thing for you. Now you can have your very own personalised daily vitamin packs delivered straight to your doorstep. These multivitamin packs can provide the right boost you need to make the most out of your everyday life.*Always read the label. Follow the directions for use. If symptoms persist, talk to your health professional. Vitamin and/or mineral supplements should not replace a balanced diet.References:1. Heart, stroke and vascular disease - Australian facts. Australian Institute of Health and Welfare. Published on https://www.aihw.gov.au/reports/heart-stroke-vascular-diseases/hsvd-facts/contents/about Accessed February 10, 2022.2. Heart Foundation. “Healthy eating to protect your heart”. Heart Foundation. Published (n.d.) on https://www.heartfoundation.org.au/heart-health-education/healthy-eating. Accessed December 19, 2021.2. Mayo Clinic Staff. “Heart-healthy diet: 8 steps to prevent heart disease”. Mayo Clinic. Published (n.d.) on https://www.mayoclinic.org/diseases-conditions/heart-disease/in-depth/heart-healthy-diet/art-20047702. Accessed December 19, 2021.3. Office of Disease Prevention and Health Promotion. “Heart Healthy Foods: Shopping List”. Office of Disease Prevention and Health Promotion. Published (n.d.) on https://health.gov/myhealthfinder/topics/health-conditions/heart-health/heart-healthy-foods-shopping-list. Accessed December 19, 2021.4. Vitable.”Astaxanthin”.Vitable. Published (n.d.) on https://research.get.vitable.com.au/astaxanthin. Accessed December 19, 2021.5. Vitable.”Magnesium”.Vitable. Published (n.d.) on https://research.get.vitable.com.au/magnesium. Accessed December 19, 2021.6. Vitable.”Acetyl L-Carnitine”.Vitable. Published (n.d.) on https://research.get.vitable.com.au/acetyl-l-carnitine. Accessed December 19, 2021.7. Vitable.”Fish oil”.Vitable. Published (n.d.) on https://research.get.vitable.com.au/fish-oil. Accessed December 19, 2021.
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