Beautiful, healthy hair. It’s what most of us crave, and in the search for a mane that’s thick, strong and shiny, we tend to focus on the right cleaning, conditioning, and styling products. But the secret to healthy hair starts at the source: When your hair follicles are healthy, stronger, fuller hair is within reach.

Most of us probably don’t think about our follicles that much—those tiny holes in our scalp from which each strand of hair grows. But the healthier your follicle, the healthier your hair. Think of hair follicles like flower bulbs in the ground: the more securely they’re anchored in the garden, the better they can support each flower stem. Hair follicle health impacts the support and growth of each individual strand of hair. When hair follicles are loose—which can happen with age, certain life stages, and some medical conditions—they can’t properly support your hair, resulting in excessive hair loss and slow regrowth.

The Growth Cycle of a Healthy Hair Follicle

First, a little bit of science. Your hair grows and falls out in a regular pattern, or growth cycle. The hair growth cycle is made up of three continuous phases: anagen, or growth; catagen, the transition stage, and telogen, the rest period.

At any given time, approximately 85% of follicles are in the anagen phase, at various stages of hair development and growth. This phase can last from 3-10 years.

In the catagen phase, the hair gets disconnected from the blood supply in preparation for shedding (in the telogen phase). Roughly 1% of follicles are in the catagen phase at any time.

In the telogen phase, the hair naturally falls out. It’s estimated that 10% to 15% of hair is in this resting phase at any given time. For scalp hair, the telogen phase can last for almost a year. Once it’s over, follicles cycle back to the anagen phase, ready for new growth (welcome, baby hairs). 

How to Get Thicker Hair and Optimal Hair Follicle Health

While hair styling products may help maximize the hair you’ve already got, anyone seriously interested in knowing how to thicken their hair should start by improving follicle health from the inside—with a diet rich in hair-strengthening nutrients and smart natural supplements, and simple everyday protection strategies.

Start with a follicle-supporting diet

We don’t have to tell you that the best way to nourish your body—from hair to nails, from heart to skin—is through a nutritionally rich diet. But we will anyway, just because it’s so very important. To achieve optimal hair follicle health and get lustrous, thicker hair, eat plenty of fresh fruits, vegetables, whole grains, lean proteins, and whole foods. Choose foods with a variety of vitamins and minerals, especially B vitamins, zinc, and copper, to support a healthy hair growth cycle.

Add in smart supplementation

Supplements help amplify the nutritional mix you’re already getting from food—bringing you one step closer to healthy follicles and lustrous, thicker hair. I always recommend biotin for hair growth, vitamin C, ashwagandha, and other essentials that can have a powerful impact on hair health. I like to think of these as hair growth supplements, because they help support proper functioning of hair follicles.

Keratin supplements for hair are another important path toward strong, beautiful hair. That’s because hair is largely made up of keratin, a protein that’s also found in the outer layer of skin and in nails. OMI Hair Nutrition is a formulation inspired by my own search for thicker hair, containing this essential hair protein, along with biotin, zinc, copper, and niacin. The benefits of keratin supplementation cannot be overstated: OMI Hair Nutrition has been clinically shown to reduce hair loss by improving the anchoring of hair in the hair follicles, in addition to promoting hair growth, improving hair strength, and even increasing luster.

Protect your follicles early and often (though it’s never too late)

No blame here, but everyday habits can also damage hair follicles, disrupting the hair growth cycle and getting in the way of healthy, thick hair. Culprits include everything from too-tight hairstyles to heat and UV rays.

To avoid follicular self-harm, switch up your hairstyle regularly, avoiding tight ponytails, braids, or hair clips that put intense, repeated pressure on the scalp. In addition, protect your scalp from excess heat from blow dryers and styling tools, and wear sunscreen or a hat to protect against sunburn and sun damage.

Even if you haven’t taken proper care of your hair follicles in the past, it’s never too late to start.

Factors That Impact Hair Follicle Health

Even with the best, most varied diet and smartest lifestyle habits, sometimes factors beyond your control can impact hair follicle health. In fact, any time you notice thinning, dullness, or other changes in your hair, it’s worth mentioning to your doctor. Different life stages and medical conditions can cause disruption in healthy hair growth—each impacting the hair follicles in their own way.

Pregnancy and postpartum

It’s not just a pregnancy myth: Hair feels thicker and fuller when you’re pregnant, especially in the last trimester. That’s because during pregnancy fewer hair follicles transition from anagen to telogen than normal, thanks to what experts believe are changes in metabolic and endocrine levels.

That was the good news. The less-good news: After childbirth, many women report a massive amount of shedding and hair loss, all at once, typically by the second or third month postpartum. That’s because during pregnancy, fewer hair follicles transition from anagen to telogen than normal, thanks to what experts believe are changes in metabolic and endocrine levels.

Menopause

As we age, many women experience hair thinning and hair loss—as many as 38 percent of all women over age 50. During menopause, as female hormones estrogen and progesterone fluctuate and eventually drop, male androgen hormones can cause hair follicles to shrink, leading to thinner hair that may grow more slowly and fall out more easily. 

Thyroid issues and hair loss

If you’ve ever mentioned to a doctor that you’ve experienced surprising hair loss, they likely suggested you get your thyroid levels checked. That’s because studies have shown that both too many thyroid hormones (hyperthyroidism) and too few (hypothyroidism) can impact hair follicles, disrupting the natural cycle and resulting in widespread hair loss. 

Stress

All the old wives’ tales have turned out to be true: Stress can make your hair fall out, and it can also turn it gray. Increased levels of the stress hormone cortisol can have an impact on follicle health, interfering with the regular growth cycle, and impacting melanin production within the follicle, leading to gray hair. 

Even if you’re dealing with one or more of the life stages or conditions that can impact hair follicle health and get in the way of healthy, thick hair, taking care of your overall wellness can make a difference. Maintaining a nutrient-rich diet and taking targeted supplements, including biotin for hair growth and keratin supplements for hair strength, plus keeping up with hair-healthy lifestyle habits, can go a long way toward keeping your hair shiny, full, and strong.