Hair vitamins: expert opinion

Hair vitamins: expert opinion

I. Fundamentals of Hair Health: Biology and Nutrition

1. Hair structure:

   • Cuticle: The outer layer consisting of overlapping scales that protect the cortex. The health of the cuticle determines the gloss and smoothness of the hair. Damage to the cuticle leads to porosity, brittleness and split ends.
   • Cortex: The bulk of the hair containing keratin, melanin (pigment) and determining strength, elasticity and hair color.
   • Medulla: The central channel of the hair is not always present, especially in thin hair. Its role is not completely studied.
   • Hair follicle: The structure in the skin from which the hair grows. The blood supply to the follicle determines the nutrition and growth of hair.
   • Sebaceous glands: They are located next to the follicle and produce skin lard, which moisturizes the hair and scalp.

2. Hair growth: cyclical and factors of influence:

   • Anagen (growth phase): The longest phase (2-7 years), during which the hair is actively growing.
   • Katagen (transition phase): The short-term phase (2-3 weeks), during which growth slows down, and the follicle is compressed.
   • Telogen (Phase Salm): It lasts about 3 months, during which the hair stops growing and remains in the follicle.
   • Exogen (falling phase): The hair falls out, and the cycle begins again. Normally, a person loses about 50-100 hair per day.
   • Hair growth factors: Genetics, age, hormonal balance, stress, nutrition, health status, drugs, cosmetic procedures.

3. Hair food and health: key nutrients:

   • Protein (keratin): The main building material of the hair. The lack of protein leads to brittleness, thinning and deceleration of growth.
   • Iron: It is necessary to transport oxygen to hair follicles. Iron deficiency causes hair loss (heater alopecia).
   • Zinc: Participates in cell division and protein synthesis. Zinc deficiency leads to loss, dryness and slowdown in hair growth.
   • Biotin (Vitamin B7): It is important for the metabolism of fats and carbohydrates necessary for hair growth. Biotin deficiency is rare, but can cause loss.
   • Vitamin D: He plays a role in the growth and differentiation of cells. Vitamin D deficiency is associated with hair loss and other problems.
   • Vitamin C: The antioxidant necessary for the synthesis of collagen and hair protection from damage to free radicals.
   • Vitamin E: An antioxidant that improves blood circulation in the scalp and promotes hair growth.
   • B vitamins B: Important for energy exchange and health of the nervous system. The lack of vitamins of group B can lead to various problems with hair.
   • Omega-3 fatty acids: Moisturize the scalp and hair, improve their shine and elasticity.

II. Vitamins and minerals for hair: scientific data and expert estimates

1. Vitamin A (Retinol):

   • Functions: Supports the health of the scalp, stimulates the production of skin fat (sebuma), moisturizing hair. It is important for differentiation of cells.
   • Deficiency: Dry scalp, brittle hair, dandruff.
   • Restraint (hypervitaminosis): Hair loss, dry skin, peeling.
   • Sources: Animal products (liver, eggs, dairy products), plant products (carrots, pumpkin, spinach) contain beta-carotene, which turns into vitamin A in the body.
   • Expert opinion: It is important for the health of the hair, but caution should be observed with dosage, especially when taking additives. Beta-carotene is safer than retinol.

2. B vitamins B:

   • Vitamin B1 (TIAMIN): Participates in carbohydrate metabolism, providing energy follicles with energy.
     • Deficiency: Slow down hair growth.
     • Sources: Whole grain products, legumes, nuts, meat.
   • Vitamin B2 (Riboflavin): It is necessary for the growth and restoration of cells, including cells of hair follicles.
     • Deficiency: Seborrheic dermatitis, dry scalp.
     • Sources: Dairy products, eggs, meat, green vegetables.
   • Vitamin B3 (Niacin): Improves blood circulation in the scalp, delivering nutrients to hair follicles.
     • Deficiency: Hair loss, hair color change.
     • Sources: Meat, fish, poultry, nuts, seeds.
   • Vitamin B5 (pantotenic acid): Participates in the metabolism of fats, proteins and carbohydrates necessary for hair growth.
     • Deficiency: It is rare, but can cause hair loss.
     • Sources: Widely distributed in food products.
   • Vitamin B6 (Pyridoxin): It is important for the metabolism of proteins necessary for the formation of keratin.
     • Deficiency: Hair loss, seborrheic dermatitis.
     • Sources: Meat, fish, poultry, legumes, nuts.
   • Vitamin B7 (Biotin): Participates in the metabolism of fats and carbohydrates necessary for hair growth.
     • Deficiency: It is rare, but can cause hair loss, fragility of nails.
     • Sources: Eggs, liver, nuts, seeds, mushrooms.
   • Vitamin B9 (folic acid): It is necessary for dividing cells and DNA synthesis that are important for hair growth.
     • Deficiency: Hair loss, slowdown in growth.
     • Sources: Green leafy vegetables, legumes, citrus fruits.
   • Vitamin B12 (cobalamin): It is necessary for the formation of red blood cells, which deliver oxygen to hair follicles.
     • Deficiency: Hair loss, anemia.
     • Sources: Animal products (meat, fish, poultry, dairy products, eggs). Vegetarians and vegans are recommended to take additives.
   • Expert opinion: B vitamins play an important role in hair health. Biotin is often advertised to strengthen hair, but its deficiency is rare. The deficiency of other group B vitamins, such as B12 and folic acid, can be more common and require adjustment.

3. Vitamin C (ascorbic acid):

   • Functions: Antioxidant, protects the hair from damage with free radicals. It is necessary for the synthesis of collagen that strengthens the hair.
   • Deficiency: Dryness and brittle hair, loss.
   • Sources: Citrus fruits, berries, pepper, broccoli, spinach.
   • Expert opinion: An important antioxidant that promotes hair health. It is easy to get from a balanced diet.

4. Vitamin D (calciferol):

   • Functions: He plays a role in the growth and differentiation of cells, including cells of hair follicles. Regulates the immune function.
   • Deficiency: Hair loss (heterogene alopecia, focal alopecia), dry scalp.
   • Sources: Sunlight, oily fish, egg yolks, enriched products.
   • Expert opinion: Vitamin D deficiency is common, especially in the winter months and in people with dark skin. It is recommended to check the level of vitamin D and, if necessary, take additives.

5. Vitamin E (Tokoferol):

   • Functions: Antioxidant, improves blood circulation in the scalp, protects the hair from damage to free radicals.
   • Deficiency: It is rare, but can lead to dry hair and brittle hair.
   • Sources: Vegetable oils, nuts, seeds, green leafy vegetables.
   • Expert opinion: Hair health is useful, but excessive consumption can be harmful. It is better to get from food.

6. Iron:

   • Functions: It is necessary to transport oxygen to hair follicles.
   • Deficiency: Hair loss (heterogene alopecia, iron deficiency anemia), weakness, fatigue.
   • Sources: Red meat, liver, legumes, green leafy vegetables, enriched products.
   • Expert opinion: Iron deficiency is a common cause of hair loss, especially in women of childbearing age. It is important to check the level of iron and, if necessary, take additives under the supervision of a doctor.

7. Zinc:

   • Functions: Participates in cell division and protein synthesis necessary for hair growth. Regulates the work of the sebaceous glands.
   • Deficiency: Hair loss, dry scalp, dandruff, slow healing of wounds.
   • Sources: Meat, seafood, nuts, seeds, legumes.
   • Expert opinion: It is important for the health of hair. Reception of zinc additives can be useful with deficiency, but excessive consumption can be harmful.

8. Selenium:

   • Functions: Antioxidant, protects hair follicles from damage. It is necessary for the thyroid gland that affects hair growth.
   • Deficiency: It is rare, but can lead to hair loss.
   • Sources: Brazilian nuts, seafood, meat, poultry, eggs.
   • Expert opinion: It is important for hair health, but excessive consumption can be toxic.

9. Magnesium:

   • Functions: Participates in hundreds of biochemical reactions in the body, including protein synthesis and energy metabolism.
   • Deficiency: It can lead to hair loss, muscle cramps, fatigue.
   • Sources: Green sheet vegetables, nuts, seeds, legumes, whole grain products.
   • Expert opinion: It is important for general health, including hair health.

10. Omega-3 fatty acids:

    • Functions: Moisturize the scalp and hair, reduce inflammation, improve the shine and elasticity of the hair.
    • Deficiency: Dry scalp, brittle hair.
    • Sources: Fat fish (salmon, sardins, mackerel), linen seed, chia, walnuts.
    • Expert opinion: Useful for the health of hair and scalp.

III. Diagnosis of deficits and selection of vitamins

1. Signs of deficiency of vitamins and minerals:

   • Hair loss (diffuse, focal): It may indicate a deficiency of iron, zinc, vitamin D, biotin.
   • Brighten hair: It may indicate a deficiency of protein, vitamins of group B, zinc.
   • Dry hair and scalp: It may indicate a deficiency of vitamin A, omega-3 fatty acids, zinc.
   • Slow hair growth: May indicate a deficiency of iron, zinc, vitamins of group B.
   • Dandruff: May indicate a deficiency of zinc, B vitamins B.
   • Changing hair color: May indicate a shortage of copper.

2. Diagnostic methods:

   • Blood test: The most reliable way to determine the deficiency of vitamins and minerals. It is necessary to take tests for iron levels (ferritin, serum iron, OZHSS), zinc, vitamin D, vitamin B12, folic acid, TSH (to exclude problems with the thyroid gland).
   • Trichoscopy: A method for studying the scalp and hair with a dermatoscope. Allows you to evaluate the condition of hair follicles, scalp and hair structure.
   • Anamnesis and inspection: The doctor collects information about nutrition, lifestyle, diseases and drugs that the patient takes. Inspection of hair and scalp hair helps to identify signs of deficiency.

3. Consultation with a specialist:

   • Trichologist: A specialist engaged in the diagnosis and treatment of diseases of the hair and scalp.
   • Dermatologist: A doctor specializing in diseases of the skin, hair and nails.
   • Endocrinologist: A doctor engaged in diseases of the endocrine system that can affect hair health.
   • Nutritionist/nutriologist: A nutrition specialist who can help make a balanced diet rich in vitamins and minerals necessary for hair health.

4. Individual selection of vitamins:

   • Based on the results of the tests: The doctor prescribes vitamins and minerals, which are not enough in the body, taking into account individual needs and contraindications.
   • Accounting for related diseases and drugs: Some diseases and drugs can affect the absorption of vitamins and minerals. The doctor takes this into account when prescribing additives.
   • Dosage and form of release: The dosage of vitamins and minerals must comply with the needs of the body and not exceed permissible norms. The form of release (tablets, capsules, liquids) is also important for absorption.

IV. Sources of vitamins and minerals: diet and additives

1. Balanced diet:

   • Variety of products: Use a variety of products from all groups to provide the body with all the necessary vitamins and minerals.
   • Protein: Include a sufficient amount of protein in the diet (meat, fish, poultry, eggs, legumes, tofu).
   • Iron: Use products rich in iron (red meat, liver, legumes, green leafy vegetables) and combine them with products rich in vitamin C, to improve iron absorption.
   • Zinc: Include meat, seafood, nuts, seeds, legumes in the diet.
   • B vitamins B: Use whole grain products, legumes, nuts, meat, dairy products, eggs, green vegetables.
   • Vitamin C: Use citrus fruits, berries, pepper, broccoli, spinach.
   • Vitamin D: Use oily fish, egg yolks, enriched products and spend enough time in the sun.
   • Omega-3 fatty acids: Eat fatty fish (salmon, sardins, macrel), linen seed, chia, walnuts.
   • Sufficient amount of water: Use enough water (1.5-2 liters per day) to maintain healthy scalp and hair.

2. Vitamins and mineral additives:

   • Indications: The additives of vitamins and minerals should be taken only in the presence of a deficiency confirmed by blood tests.
   • Choosing additives: Choose high -quality additives from reliable manufacturers. Pay attention to the composition, dosage and form of release.
   • Mono- and polyvitamins: Monovitamins contain only one vitamin or mineral, and multivitamins contain several. The choice depends on individual needs.
   • Dosage: Follow the recommended dosage indicated on the packaging or prescribed by a doctor. Exceeding the dosage can be harmful to health.
   • Meeting with food: Some vitamins and minerals are better absorbed when eating. For example, fat -soluble vitamins (A, D, E, K) are better absorbed with fats.
   • Duration of admission: The duration of the reception of additives depends on the degree of deficiency and individual characteristics of the body.

3. Hair superfuds:

   • Eggs: Rich in protein, biotin and other vitamins and minerals.
   • Salmon: The rich source of omega-3 fatty acids, protein and vitamin D.
   • Spinach: A rich source of iron, vitamin A, vitamin C and folic acid.
   • Sweet potato: The rich source of beta-carotene (predecessor of vitamin A).
   • Avocado: A rich source of beneficial fats, vitamin E and biotin.
   • Nuts and seeds: We are rich in zinc, selenium, vitamin E and omega-3 fatty acids.
   • Greek yogurt: A rich source of protein and probiotics.

V. Other factors affecting hair health

1. Stress: Chronic stress can negatively affect hair growth and cause loss.

   • Methods of struggle with stress: Regular physical exercises, meditation, yoga, enough sleep, communication with friends and family.

2. Hormonal balance: Hormonal changes associated with pregnancy, childbirth, menopause, thyroid diseases and polycystic ovary syndrome (PCA) can affect hair growth and loss.

   • Consultation with an endocrinologist: If hormonal imbalance is suspected, it is necessary to contact an endocrinologist for examination and treatment.

3. Hair care:

   • The right choice of shampoo and air conditioning: Choose shampoo and air conditioning suitable for your hair type. Avoid aggressive shampoos containing sulfates.
   • Restriction of the use of thermal tools: Excessive use of a hairdryer, ironing and curling iron damages hair. Use thermal protection products.
   • Careful combing: Comb the hair carefully, starting from the tips. Use a comb with wide teeth.
   • Protection from the sun and other external factors: Protect your hair from the sun, wind and frost with a headdress or special means.
   • Avoid tight hairstyles: Tight hairstyles, such as braids and tails, can cause traumatic alopecia.

4. Medicines and medical procedures: Some drugs (for example, antidepressants, beta-blockers, anticoagulants) and medical procedures (for example, chemotherapy, radiation therapy) can cause hair loss.

   • Discussion with a doctor: Discuss the possible side effects of drugs and medical procedures with a doctor.

VI. Conclusion (taking into account the ban on the conclusion, this part contains additional details that can be useful for the completeness of the article, but are not final conclusions)

1. Relevance and further research: Despite significant progress in understanding the role of vitamins and minerals in hair health, research continues to clarify optimal dosages and forms of release, as well as to identify new nutrients that contribute to the growth and strengthening of hair. Particular attention is paid to the study of the interaction of various vitamins and minerals, as well as their influence on genetic factors that determine the health of the hair. Studies in the area of ​​the scalp microbioma can also provide new data on the effects of bacteria and fungi on the health of the hair and the possibility of regulating them using nutrition and additives.

2. Myths and errors: There are many myths and errors regarding the effectiveness of hair vitamins. It is important to critically evaluate the information and not rely on advertising promises that are not backed up by scientific data. For example, it is often stated that certain vitamins can instantly stop hair loss or significantly accelerate their growth. However, in most cases, such statements are not true. Vitamins can be useful for deficiency, but they are not a panacea from all hair problems.

3. Interaction with drugs and conditions: It must be borne in mind that vitamins and minerals can interact with some medicines and health conditions. For example, vitamin K can affect the action of anticoagulants, and iron can affect the assimilation of some drugs. People with kidney or liver diseases should be especially careful when taking vitamins and minerals and consult a doctor.

4. Development prospects: In the future, we can expect new technologies to diagnose vitamins and mineral deficiency, as well as for personalized selection of additives. For example, genetic tests can help determine individual needs for vitamins and minerals, as well as a predisposition to certain hair problems. The development of nanotechnologies can also lead to the creation of new forms of vitamins and minerals, which are better absorbed by the body.