How vitamins affect the growth and health of the hair: complete leadership
The importance of vitamins for hair health
Hair, often called the “crown of glory”, play an important role in our appearance and self -esteem. Healthy, brilliant hair is a sign of the general well -being of the body. Despite the fact that genetics plays a significant role in determining texture, density and hair color, adequate consumption of vitamins and minerals is absolutely necessary for optimal growth, strength and overall health of hair. Hair, in fact, is specialized skin appendages, consisting mainly of keratin – protein. For the synthesis of keratin and maintaining a healthy hair growth cycle, a constant flow of nutrients is required, including vitamins. The deficiency of certain vitamins can lead to various problems, such as hair loss (alopecia), brittleness, dryness, slow growth and losing shine.
Hair growth cycle and the role of nutrients
Understanding the hair growth cycle is crucial for understanding how vitamins affect the health of the hair. The hair growth cycle consists of three main phases:
- Anagen (growth phase): This phase lasts from two to seven years and is a period of active hair growth. The cells in the hair follicle are quickly divided, adding the length of the hair rod. Approximately 80-90% of the hair on the head is in the anagen phase at any time. To maintain the rapid division of cells and the synthesis of keratin in this phase, a sufficient amount of vitamins and minerals is necessary.
- Katagen (transition phase): This phase lasts about two to three weeks. During this period, hair growth stops, and the hair follicle is reduced. The hair is disconnected from the papilla of the dermis (vascular plexus that feeds the hair follicle).
- Telogen (recreation phase): This phase lasts about three months. During this time, the hair remains in a hair follicle, but does not grow. Approximately 10-15% of the hair are in the heterogene phase. At the end of the heterogene phase, the hair falls out, and the cycle begins again from the anagen phase.
The lack of necessary vitamins and minerals can violate this cycle, leading to an anagen phase, an increase in the bodyogen phase and, as a result, to hair loss and a deterioration in their quality.
Vitamins that are critical of hair health
Various vitamins play specific roles in maintaining hair health. Here is a detailed consideration of key vitamins and their impact on growth and hair quality:
1. Vitamin A (Retinol):
- Role: Vitamin A is necessary for the growth and differentiation of all cells in the body, including hair cells. It contributes to the production of sebum (oil), which moisturizes the scalp and hair, preventing their dryness and brittleness. Vitamin and also plays a role in maintaining healthy immunity, which indirectly affects the health of hair follicles.
- The mechanism of action: Vitamin A activates certain genes that control the growth and differentiation of cells. It also acts as an antioxidant, protecting the cells from damage caused by free radicals.
- Sources: Vitamin A is found in animal products, such as liver, dairy products and eggs. It is also contained in plant sources in the form of beta-carotene, which the body turns into vitamin A. to good plant sources include carrots, sweet potatoes, pumpkin, spinach and other dark green leafy vegetables.
- Deficiency: Vitamin A deficiency can lead to dry scalp and hair, brittle hair and, in severe cases, to hair loss.
- Overdose: It is important to remember that excessive consumption of vitamin A can be toxic. An overdose of vitamin A can lead to hair loss, dry skin, headaches and other health problems. It is recommended to receive vitamin A from food sources or additives under the supervision of a doctor.
2. B vitamins B (Biotin, B12, FOLIC Acid, Pantothenic Acid, Niacin):
- General role: B vitamins play a decisive role in the energy exchange and production of red blood cells, which transfer oxygen and nutrients to hair follicles. Each vitamin of group B has its own specific role in maintaining hair health.
- Biotin (Vitamin B7):
- Role: Biotin, perhaps the most famous vitamin for hair health. It is necessary for the synthesis of keratin, the main protein that makes up the hair. Biotin also plays a role in the metabolism of fats and carbohydrates necessary to provide the energy of the cells of the hair follicles.
- The mechanism of action: Biotin is a cofactor of several enzymes involved in the metabolism of fatty acids, glucose and amino acids. These nutrients are necessary for the production of keratin and maintaining hair health.
- Sources: Biotin is contained in a wide range of products, such as eggs (especially yolk), nuts, seeds, liver, salmon, avocados, sweet potatoes and cauliflower.
- Deficiency: Biotin deficiency can lead to hair loss, fragility of nails, dry skin and seborrheic dermatitis. Although the Biotin deficiency is rare, it is more common in people who regularly use raw egg proteins (which contain avidine, protein that binds biotin and prevents its assimilation) or in people with certain genetic diseases.
- Application: Biotin additives are often used to improve hair and nail health. However, it is important to note that biotin supplements can affect the results of certain laboratory tests, so it is important to inform the doctor about the intake of biotin.
- Vitamin B12 (cobalamin):
- Role: Vitamin B12 is necessary for the formation of red blood cells, which transfer oxygen to the cells of hair follicles. He also plays a role in maintaining the health of the nervous system, which indirectly affects the health of the hair.
- The mechanism of action: Vitamin B12 is involved in the synthesis of DNA and RNA necessary for the growth and division of cells. It is also necessary for the metabolism of homocysteine, amino acids, the high level of which can damage blood vessels and disrupt blood flow to the hair follicles.
- Sources: Vitamin B12 is mainly contained in animal products, such as meat, fish, poultry, eggs and dairy products. Vegetarians and vegans may need to take vitamin B12 additives or use enriched products.
- Deficiency: Vitamin B12 deficiency can lead to anemia, fatigue, weakness and hair loss.
- Folic acid (vitamin B9):
- Role: Folic acid is necessary for the growth and division of cells, including cells of hair follicles. It also plays a role in the synthesis of DNA and RNA necessary to maintain healthy hair growth.
- The mechanism of action: Folic acid is a coherent participating in the metabolism of amino acids and nucleotides, construction blocks of DNA and RNA. It also plays a role in converting homocysteine into methionine, which helps to maintain the health of the cardiovascular system and blood flow to the hair follicles.
- Sources: Folic acid is found in dark green leafy vegetables, citrus fruits, beans, nuts and enriched grains.
- Deficiency: Folic acid deficiency can lead to anemia, fatigue and hair loss.
- Pantotenic acid (vitamin B5):
- Role: Pantotenic acid plays an important role in the metabolism of carbohydrates, fats and proteins necessary to provide the energy of cells of hair follicles. It can also help improve the texture and shine of hair.
- The mechanism of action: Pantotenic acid is a component of cooferment A (COA), which is necessary for many metabolic reactions in the body. It also participates in the synthesis of cholesterol, which is necessary to maintain the health of cell membranes.
- Sources: Pantotenic acid is contained in a wide range of products, such as meat, poultry, fish, eggs, dairy products, avocados, mushrooms and sweet potatoes.
- Deficiency: The deficiency of pantothenic acid is rare, but can lead to hair loss, hair sowing and other health problems.
- Niacin (Vitamin B3):
- Role: Niacin helps to improve blood circulation in the scalp, which contributes to the flow of oxygen and nutrients to hair follicles. It can also help reduce the scalp inflammation.
- The mechanism of action: Niacin is a component of NAD and NADP coherents, which are involved in many metabolic reactions in the body. It also has vasodilating properties, which means that it can expand blood vessels and improve blood flow.
- Sources: Niacin is found in meat, poultry, fish, nuts, seeds and enriched grains.
- Deficiency: Niacin deficiency can lead to Pellagra, a disease characterized by dermatitis, diarrhea and dementia. Hair loss can also be a symptom of niacin deficiency.
3. Vitamin C (ascorbic acid):
- Role: Vitamin C is a powerful antioxidant that protects the hair follicles from damage caused by free radicals. It is also necessary for the production of collagen, an important protein that strengthens the hair and prevents its brittleness. In addition, vitamin C helps the body absorb iron, which is necessary for hair growth.
- The mechanism of action: Vitamin C neutralizes free radicals that can damage the cells of hair follicles. It also participates in the synthesis of collagen, stabilizing the structure of collagen fibers. In addition, vitamin C helps to convert iron from a non -meter form (contained in plant products) into a hemic form (contained in animal products), which is easier to absorb by the body.
- Sources: Vitamin C is found in citrus fruits, berries, kiwi, pepper, broccoli and spinach.
- Deficiency: Vitamin C deficiency can lead to fragility of hair, split ends and slowed hair growth. It can also contribute to the development of anemia, which can lead to hair loss.
4. Vitamin D:
- Role: Vitamin D plays an important role in stimulating the growth of hair follicles and maintaining their health. It can also help reduce the scalp inflammation. Studies show the relationship between vitamin D deficiency and various forms of alopecia, including focal alopecia (autoimmune disease causing hair loss in areas) and heterogene alopecia (temporary hair loss caused by stress or disease).
- The mechanism of action: Vitamin D binds to vitamin D receptors in hair follicles, stimulating the growth and differentiation of cells. It also has immunomodulating properties that can help reduce inflammation and prevent autoimmune attacks on hair follicles.
- Sources: Vitamin D is synthesized in the skin under the influence of sunlight. It is also contained in oily fish (salmon, tuna, sardines), egg yolks and enriched products (milk, flakes).
- Deficiency: Vitamin D deficiency is widespread, especially in regions with limited sunlight. It can lead to hair loss, bone weaknesses and other health problems.
5. Vitamin E:
- Role: Vitamin E is another powerful antioxidant that protects the hair follicles from damage caused by free radicals. It can also help improve blood circulation in the scalp and strengthen hair.
- The mechanism of action: Vitamin E neutralizes free radicals that can damage cell membranes and DNA of hair follicles. It can also help improve blood flow, expanding blood vessels and preventing blood clots.
- Sources: Vitamin E is found in vegetable oils (sunflower, almond, olive), nuts, seeds, avocados and spinach.
- Deficiency: Vitamin E deficiency is rare, but can lead to brittle hair, dry skin and other health problems.
The importance of minerals for hair health
In addition to vitamins, certain minerals are also necessary to maintain hair health. Key minerals include:
- Iron: Iron is necessary for the production of hemoglobin, protein in red blood cells, which transfers oxygen to the cells of hair follicles. Iron deficiency is a common cause of hair loss, especially in women.
- Zinc: Zinc plays an important role in the growth and restoration of fabrics, including hair follicles. It also helps to maintain the operation of the sebaceous glands that moisturize the scalp. Zinc deficiency can lead to hair loss, dry scalp and dandruff.
- Selenium: Selenium is an antioxidant that protects the hair follicles from damage caused by free radicals. It is also necessary for the production of thyroid hormones that play a role in hair growth.
- Magnesium: Magnesium is involved in many enzymatic reactions in the body, including the synthesis of the protein necessary for hair growth. It also helps to reduce stress that can contribute to hair loss.
How to ensure sufficient consumption of vitamins and minerals
The best way to provide sufficient consumption of vitamins and minerals for hair health is to adhere to a balanced and diverse diet rich in fruits, vegetables, whole grains, low -fat protein and healthy fats. If you suspect that you have a shortage of any vitamins or minerals, consult a doctor or a nutritionist for evaluating and recommendations.
Additives: when are they necessary?
The additives of vitamins and minerals can be useful in certain situations, for example, with diagnosed deficiency, with restrictions in nutrition (for example, vegetarianism or veganism) or in the presence of certain diseases that affect the absorption of nutrients. However, it is important to remember that additives should not replace a healthy diet. Before taking any additives, consult a doctor to determine if you need them and what dosage is safe and effective. Excessive consumption of some vitamins and minerals can be harmful to health.
Factors affecting the assimilation of vitamins
Vitamins can affect various factors, including:
- Age: With age, the body’s ability to absorb certain vitamins, such as vitamin B12, can decrease.
- Health status: Certain diseases, such as diseases of the gastrointestinal tract, can violate the absorption of vitamins.
- Medicines: Some drugs can interact with vitamins and influence their assimilation.
- Smoking: Smoking can reduce the level of certain vitamins, such as vitamin C.
- Alcohol: Excessive alcohol consumption can prevent the absorption of vitamins of group B.
Conclusion
Maintaining hair health requires an integrated approach, including genetics, hair care and, most importantly, proper nutrition. Adequate consumption of vitamins and minerals is absolutely necessary for optimal growth, strength and general health of hair. A balanced diet rich in fruits, vegetables, whole grains, low -fat protein and healthy fats is the best way to ensure sufficient consumption of the necessary nutrients. In some cases, additives can be useful, but they should be taken under the supervision of a doctor. Understanding how vitamins and minerals affect hair health can help you make reasonable decisions about your diet and hair care to achieve healthy, brilliant and strong hair.