We have all been there. Looking in the mirror and noticing that our once beautiful hair isn’t quite as shiny and healthy looking as it was in the past. The good news is that you can seek out through your daily diet and supplementation routine for shinier, healthier looking hair. Focus on these five techniques to help your lackluster strands return to their most beautiful and strong appearance. Here’s how to get started!

Eat Healthy Hair Foods

To help encourage improved strength and luster, you want to eat a diet of foods that provide nutrients from within. After all, your hair’s appearance starts at the hair follicle. Improve the follicle health and you’ll most likely improve the quality of your strands. Hair-healthy foods include high levels of Omega-3s, so incorporate wild-caught fish into your diet wherever possible, from salmon to trout and mackerel. Other Omega-3-rich foods include avocado, pumpkin seeds and walnuts (which are also packed with other hair-healthy nutrients like biotin and Vitamin E.) Some nutritionists even say to swap out your traditional cooking oil for walnut oil to give hair a healthier boost from within.

Eat Eggs

Eat eggs, which are high in protein, also contain iron, zinc selenium and Biotin, a B vitamin essential for hair growth and overall scalp health. Biotin-rich foods also include peanuts, almonds, wheat bran, salmon, avocados, and cheese. Maintaining sufficient biotin levels is necessary to maintain strong, flexible hair so if you don’t like eggs, consider boosting your biotin intake with a supplement like Reserveage Tres Beauty 3, an all-in-one beauty supplement capsule containing Keratin, Collagen, Elastin & Biotin in a single daily serving.

Boost Your Protein

Boosting your protein through diet and supplementation has been said to carry oxygen to the hair follicles and help maintain healthy iron levels. Eat organic chicken, grass-fed beef and pork (if you eat meat), and again, fish for a healthy boost of daily protein.

Consider Keratin

Keratin is key structural component in your hair, skin and nails. The protein is naturally found in the body making up the mesh that holds our strands together. The more keratin you have naturally occurring in your body, the stronger your hair, skin and nails are expected to be. The ability to convert natural keratin into a functional form that is bioactive to the body is a recent breakthrough. Reserveage Keratin Booster™ with Biotin and Resveratrol features Cynatine® HNS, which is manufactured using a patented process that helps enable the keratin molecule to be absorbed in the body.

Take Your Vitamins

Vitamin D is an essential vitamin for many reasons, but particularly for hair health. Recently in the news, researchers at Cairo University found that maintaining adequate amounts of iron and vitamin D2 is necessary to maintain a healthy thicker hair. Vitamin D supplementation can have more than just healthy hair benefits: it could provide support for healthy heart, mind and bones.