Understanding hair growth and its cycle

Before delving into vitamins, it is necessary to understand how the hair grows. Hair grows cyclically, passing through the three main phases: anagen, catagen and bodyogen.

• Anagen (growth phase): This is the longest phase that can last from 2 to 7 years. During this phase, the hair is actively growing from hair follicles. The length of the anagen phase determines the potential length of the hair.
• Katagen (Phase of Transition): This is a short phase lasting about 2-3 weeks. During this phase, hair growth slows down, and the hair follicle is compressed.
• Telogen (recreation phase): This phase lasts about 3 months. During this phase, the hair does not grow and remain in the follicle, while new hair begins to grow under them. At the end of this phase, the old hair falls out, and the cycle begins again.

The length of each phase and the general condition of the hair are influenced by various factors, including genetics, age, hormonal balance, health status and, of course, nutrition. The lack of certain vitamins and minerals can lead to a slowdown in hair growth, hair loss and a deterioration in their quality.

Basic vitamins for hair growth

Several vitamins play a key role in maintaining hair health and stimulating their growth. Consider each of them in more detail:

Vitamin a

Vitamin A is a fat -soluble vitamin necessary for the growth and development of cells, including hair cells. It also helps the scalp to produce skin lard, a fatty substance that moisturizes the scalp and maintains hair health.

How vitamin A contributes to hair growth:

• Maintaining the health of the scalp: Vitamin A helps to maintain the health of the scalp, which is an important factor for healthy hair growth. Healthy scalp provides an optimal environment for the functioning of hair follicles.
• Regulation of the production of skin fat: The skin moisturizes the hair and prevents its dryness and brittleness. The disadvantage of vitamin A can lead to dry scalp and hair, which can slow down hair growth and lead to damage.
• Cell growth and development: Vitamin A is involved in the growth and development of all body cells, including hair cells. It helps the cells of hair follicles grow and share, which is necessary for healthy hair growth.

Sources of vitamin A:

• Animal products: Liver, fish oil, dairy products (milk, cheese, yogurt), eggs.
• Plant products: Carrots, sweet potatoes, pumpkin, spinach, kale cabbage, broccoli (contain beta-carotene, which the body transforms into vitamin A).

Recommended daily dose:

• Men: 900 μg RAE (retinol equivalent)
• Women: 700 mcg rae

Cautions: Excessive consumption of vitamin A can be toxic and lead to hair loss, so it is important to observe the recommended doses.

B vitamins (especially biotin and vitamin B12)

B vitamins play an important role in the metabolism of energy and the formation of red blood cells, which carry oxygen and nutrients to the scalp and hair follicles. BIOTIN (vitamin B7) and vitamin B12 are especially important for hair health.

Biotin (Vitamin B7)

Biotin is often called “vitamin for hair” because of its important role in maintaining the health of hair, skin and nails. It is involved in the metabolism of fats, carbohydrates and proteins necessary for cell growth.

How biotin promotes hair growth:

• Keratin synthesis: Keratin is the main protein, which consists of hair, skin and nails. Biotin plays a key role in the synthesis of keratin, strengthening hair and contributing to their growth.
• Improving Keratin infrastructure: Biotin not only participates in the synthesis of keratin, but also improves its structure, making hair more durable and resistant to damage.
• Metabolism of fatty acids: Biotin is involved in the metabolism of fatty acids, which are important to the health of the scalp and hair. Fatty acids help moisturize the scalp and prevent dry hair and brittle hair.

Sources of biotin:

• Animal products: Meat, fish, eggs (especially yolk), dairy products.
• Plant products: Nuts (almonds, walnuts), seeds (sunflower seeds), avocados, sweet potatoes, broccoli, spinach.

Recommended daily dose:

• Adults: 30 μg

Biotin deficiency: Biotin deficiency is rare, but can lead to hair loss, fragility of nails and skin rashes. People with certain diseases or taking some drugs can be more susceptible to biotin deficiency.

Vitamin B12

Vitamin B12 is necessary for the formation of red blood cells that transfer oxygen to hair follicles. The deficiency of vitamin B12 can lead to anemia, which can cause hair loss.

How vitamin B12 promotes hair growth:

• Oxygen transport: Vitamin B12 plays a key role in the formation of red blood cells, which transfer oxygen to hair follicles. A sufficient amount of oxygen is necessary for healthy hair growth.
• Cell division: Vitamin B12 is involved in cell division, which is necessary for tissue growth and restoration, including hair follicles.
• Nervous system health: Vitamin B12 supports the health of the nervous system, which indirectly affects hair growth, since a healthy nervous system contributes to the optimal functioning of the body.

Sources of vitamin B12:

• Animal products: Meat (especially the liver), fish, eggs, dairy products.
• Enriched products: Some plant dairy products and cereals are enriched with vitamin B12.

Recommended daily dose:

• Adults: 2.4 μg

Vitamin B12 deficiency: Vitamin B12 deficiency is more common in vegetarians and vegans, since it is mainly contained in animal products. Symptoms of vitamin B12 deficiency may include fatigue, weakness, anemia and hair loss.

Vitamin C.

Vitamin C is a powerful antioxidant that protects the hair from damage caused by free radicals. It is also necessary for the production of collagen, an important protein that makes up the hair structure.

How vitamin C promotes hair growth:

• Free radical protection: Vitamin C neutralizes free radicals that can damage hair cells and slow down their height. Free radicals are formed as a result of exposure to ultraviolet radiation, environmental pollution and stress.
• Collagen production: Collagen is the main structural protein of hair. Vitamin C is necessary for the synthesis of collagen, strengthening the hair and preventing their brittleness.
• Improving the assimilation of iron: Vitamin C improves the absorption of iron from plant sources. Iron is necessary for transferring oxygen to hair follicles, which is important for their healthy growth.

Sources of vitamin C:

• Fruits: Citrus fruits (oranges, grapefruits, lemons), strawberries, kiwi, pineapple, mango.
• Vegetables: Pepper (especially red and yellow), broccoli, Brussels cabbage, spinach, tomatoes.

Recommended daily dose:

• Men: 90 mg
• Women: 75 mg

Vitamin C deficiency: Vitamin C deficiency can lead to scurvy, a disease that is characterized by weakness, fatigue, bleeding of the gums and hair loss.

Vitamin D.

Vitamin D plays an important role in stimulating the growth of new hair follicles. The low level of vitamin D is associated with hair loss.

How vitamin D promotes hair growth:

• Stimulation of follicles growth: Vitamin D is involved in the process of cell differentiation, which is important for the formation of new hair follicles and maintaining their activity.
• Regulation of the immune system: Vitamin D regulates the immune system, which can help prevent autoimmune diseases, such as an area of ​​an area that can cause hair loss.
• Bone health: Vitamin D is necessary for the absorption of calcium, which is important for the health of bones. Healthy bones support the general health of the body, which can indirectly affect hair growth.

Sources of vitamin D:

• Sunlight: The body produces vitamin D under the influence of sunlight.
• Food: Bold fish (salmon, tuna, macrel), fish oil, egg yolks, enriched products (milk, cereals).

Recommended daily dose:

• Adults: 600 IU (international units)

Vitamin D deficiency: Vitamin D deficiency is common, especially in regions with insufficient sunlight. Symptoms of vitamin D deficiency may include fatigue, weakness, bones and muscles, as well as hair loss. Many studies connect the deficiency of vitamin D with various forms of alopecia.

Vitamin E

Vitamin E is an antioxidant that helps protect the hair follicles from damage caused by free radicals. It also improves blood circulation in the scalp, which promotes hair growth.

How vitamin E promotes hair growth:

• Free radical protection: Vitamin E neutralizes free radicals that can damage the cells of hair follicles and slow down their growth.
• Improving blood circulation: Vitamin E improves blood circulation in the scalp, providing hair follicles with the necessary nutrients and oxygen.
• Hair moisturizing: Vitamin E helps moisturize the hair, preventing their dryness and brittleness.

Sources of vitamin E:

• Vegetable oils: Sunflower oil, wheat germ oil, olive oil.
• Nuts and seeds: Almonds, sunflower seeds, hazelnuts.
• Vegetables: Spinach, broccoli, avocado.

Recommended daily dose:

• Adults: 15 mg (alpha-tocopherol)

Vitamin Deficit E: Vitamin E deficiency is rare, but can lead to muscle weakness, problems with vision and hair loss.

Important minerals for hair growth

In addition to vitamins, several minerals play an important role in hair health and stimulating their growth:

Iron

Iron is necessary for transferring oxygen to the cells of the body, including hair follicles. Iron deficiency can lead to anemia, which is a common cause of hair loss, especially in women.

How iron promotes hair growth:

• Oxygen transport: Iron is a key component of hemoglobin, protein in red blood cells, which transfers oxygen to hair follicles.
• Cell division: Iron is involved in cell division, which is necessary for tissue growth and restoration, including hair follicles.
• DNA synthesis: Iron is necessary for the synthesis of DNA, genetic material that controls the growth and development of cells.

Iron sources:

• Animal products (hemic iron): Red meat, poultry, fish. Hemic iron is better absorbed by the body than non -meter iron.
• Plant products (non -meter iron): Spinach, lentils, beans, tofu, enriched cereals. The assimilation of a non -meter iron can be improved by consuming it along with products rich in vitamin C.

Recommended daily dose:

• Men: 8 mg
• Women (19-50 years old): 18 mg
• Women (over 50): 8 mg

Iron deficiency: Iron deficiency is common, especially in women during menstruation, pregnant women and vegetarians. Symptoms of iron deficiency may include fatigue, weakness, pallor of the skin, headaches and hair loss.

Zinc

Zinc plays an important role in the growth and restoration of fabrics, including hair follicles. It also helps to maintain the functioning of the sebaceous glands around the follicles.

How zinc promotes hair growth:

• Tissue growth and restoration: Zinc is involved in the growth and restoration of fabrics, including hair follicles.
• Hormone regulation: Zinc regulates the hormonal balance that can affect hair growth. For example, it helps to regulate the level of digidrotestosterone (DGT), a hormone that can cause hair loss in predisposed people.
• Maintaining the sebaceous glands: Zinc helps to maintain the functioning of the sebaceous glands around the hair follicles, providing them with the necessary oils and preventing dry scalp.

Sources of zinc:

• Animal products: Meat (especially red meat), poultry, seafood (especially oysters).
• Plant products: Nuts (cashews, almonds), seeds (pumpkin seeds), legumes (beans, lentils), whole cereals.

Recommended daily dose:

• Men: 11 mg
• Women: 8 mg

Zinc Deficit: Zinc deficiency can lead to hair loss, growth of growth, skin rashes and weakening of the immune system.

Selenium

Selenium is an antioxidant that helps protect hair follicles from damage. It is also necessary for the production of thyroid hormones, which affect hair growth.

How selenium promotes hair growth:

• Free radical protection: Selenium neutralizes free radicals that can damage the cells of hair follicles.
• Thyroid support: Selenium is necessary for the production of thyroid hormones that regulate metabolism and hair growth.
• Protein synthesis: Selenium is involved in the synthesis of proteins, including keratin, the main protein of hair.

Sources of Selena:

• Brazilian nuts: Brazilian nuts are one of the richest sources of Selena.
• Seafood: Tuna, cod, shrimp.
• Meat: Beef, bird.
• Whole cereals: Brown rice, oats.

Recommended daily dose:

• Adults: 55 μg

Selena deficiency: Selena deficiency is rare, but can lead to hair loss, problems with the thyroid gland and weakening of the immune system. Excessive selenium consumption can also be toxic.

Other nutrients affecting hair growth

In addition to vitamins and minerals, there are other nutrients that can contribute to a healthy hair growth:

Protein

The hair mainly consists of a protein called keratin. Sufficient protein consumption is necessary for the growth and restoration of hair. Protein deficiency can lead to a slowdown in hair growth, their thinning and loss.

How protein promotes hair growth:

• Building material: Protein is the main building material for hair.
• Hair strengthening: Enough protein consumption strengthens the hair and makes it less brittle.
• Restoration of damage: Protein helps to restore damaged hair.

Springs of protein:

• Animal products: Meat, poultry, fish, eggs, dairy products.
• Plant products: Legumes (beans, lentils, peas), tofu, pace, film, nuts and seeds.

Recommended daily dose: The recommended daily protein dose is about 0.8 grams per kilogram of body weight.

Omega-3 fatty acids

Omega-3 fatty acids are necessary for the health of the scalp and hair. They help moisturize the scalp, reduce inflammation and improve blood circulation.

How omega-3 fatty acids contribute to hair growth:

• Moisturization of the scalp: Omega-3 fatty acids help moisturize the scalp, preventing dryness and peeling.
• Reducing inflammation: Omega-3 fatty acids have anti-inflammatory properties that can help reduce scalp inflammation and improve hair growth.
• Improving blood circulation: Omega-3 fatty acids improve blood circulation in the scalp, providing hair follicles with the necessary nutrients and oxygen.

Sources of omega-3 fatty acids:

• Fat fish: Salmon, tuna, mackerel, sardins.
• Plant sources: Flaxseed seeds, chia seeds, walnuts.
• Fish oil: Fish oil is an excellent source of omega-3 fatty acids.

Water

Water is necessary to maintain the health of the whole body, including hair. Sufficient water consumption helps to moisturize the hair, preventing their dryness and brittleness.

How water promotes hair growth:

• Hair moisturizing: Water helps to moisturize the hair from the inside, making it more healthy and strong.
• Transport of nutrients: Water is necessary for transporting nutrients to hair follicles.
• Scalp health: Water helps to maintain the health of the scalp, preventing dryness and peeling.

Recommended daily dose: The recommended daily dose of water is about 8 glasses (2 liters).

Diet for healthy hair growth

The best way to provide the body with all the necessary vitamins and minerals for healthy hair growth is to adhere to a balanced diet rich in fruits, vegetables, whole cereals, low -fat protein and healthy fats. Here are a few tips on compiling a diet for healthy hair growth:

• Include in your diet products rich in vitamins A, C, D, E and vitamins of group B.
• Use a sufficient amount of protein.
• Add products rich in iron, zinc and selenium to your diet.
• Do not forget about useful fats such as omega-3 fatty acids.
• Drink enough water.

Examples of products that are useful for hair growth:

• Eggs: Eggs are an excellent source of protein, biotin and other nutrients necessary for hair growth.
• Spinach: Spinach is rich in iron, vitamin A, vitamin C and folic acid, which contribute to a healthy hair growth.
• Berries: Berries are rich in vitamin C and antioxidants that protect the hair from damage.
• Nuts and seeds: Nuts and seeds are an excellent source of vitamin E, zinc, selenium and omega-3 fatty acids.
• Fat fish: Omega-3 fatty fish is rich in fatty acids that are necessary for the health of the scalp and hair.
• Sweet potato: Sweet potatoes are rich in beta-carotene, which the body transforms into vitamin A.
• Avocado: Avocado is rich in useful fats and vitamin E, which help moisturize the hair and protect it from damage.

When should you take vitamin additives?

In most cases, if you adhere to a balanced diet, there is no need to take vitamin additives for hair growth. However, if you have a deficiency of certain vitamins or minerals, or if you have certain diseases that can affect hair growth, your doctor may recommend that you take vitamin additives.

Before you start taking any vitamin additives, it is important to consult a doctor to make sure that they are safe for you and do not interact with any drugs that you take. Excessive consumption of some vitamins and minerals can be toxic and lead to undesirable side effects.

It is important to remember: Vitamin additives are not a replacement for a healthy lifestyle and a balanced diet. They should only be used as a supplement to a healthy lifestyle.

Additional tips for healthy hair growth

In addition to proper nutrition, there are other factors that can affect hair growth:

• Reduce stress: Stress can negatively affect hair growth. Try relaxation methods such as yoga, meditation or walking in nature.
• Be careful with hair styling: Avoid frequent use of a hairdryer, ironing and other thermal hair styling tools. They can damage their hair and make it brittle.
• Regularly do scalp massage: Scalp massage improves blood circulation in the scalp, which promotes hair growth.
• Use soft shampoos and air conditioners: Avoid shampoos and air conditioners containing sulfates and parabens that can dry the hair and scalp.
• Protect the hair from the sun: Ultraviolet radiation can damage the hair. Wear a hat or use a sunscreen for hair when you are in the sun.
• Visit a trichologist regularly: If you have problems with hair loss, contact a trichologist for diagnosis and treatment.