The best vitamins from hair loss

The best vitamins from hair loss: a complete guide for strengthening and growth

Hair loss is a common problem affecting men and women of all ages. It can be caused by various factors, including genetics, stress, hormonal changes, diet and nutrient deficiency. Although hair loss can be associated with serious diseases, in most cases it can be controlled by changing the lifestyle and taking vitamins and minerals necessary for the health of the hair. In this article, we will consider the best vitamins, minerals and additives that will help stop hair loss, strengthen the hair follicles and stimulate the growth of healthy, thick hair.

Section 1: Fundamentals of hair health and hair loss

Before moving on to specific vitamins, it is important to understand the structure of the hair and the causes of their loss.

• Hair structure: The hair consists of two main parts: a hair follicle located under the skin, and the hair rod, which is visible above the surface of the skin. In the hair follicle, hair growth occurs, and it is the condition of the follicle that determines the health and strength of the hair.
• Hair life cycle: Hair passes through three phases:
  • Anagen (growth phase): It lasts from 2 to 7 years, during which the hair is actively growing.
  • Katagen (transition phase): It lasts about 2-3 weeks, during which hair growth slows down and the follicle is reduced.
  • Telogen (Phase Salm): It lasts about 3 months, during which the hair does not grow and remains in the follicle until it falls out to make room for a new hair.
• Causes of hair loss: Hair loss can be caused by many factors, including:
  • Genetic predisposition (androgenic alopecia): The most common cause of hair loss, especially in men (male baldness).
  • Stress: Physical or emotional stress can lead to temporary hair loss (heterogene alopecia).
  • Hormonal changes: Pregnancy, childbirth, menopause and problems with the thyroid gland can affect hair growth.
  • Inal meals: The deficiency of vitamins and minerals, such as iron, zinc and biotin, can lead to hair loss.
  • Medical conditions: Some diseases, such as autoimmune diseases, scalp infections and eating disorders, can cause hair loss.
  • Medicines: Some drugs, such as antidepressants, anticonvulsants and drugs for chemotherapy, may have a side effect in the form of hair loss.
  • Laying and chemical hair treatment: Frequent use of a hair dryer, ironing, chemical curling and dyeing can damage the hair and lead to its loss.

Section 2: Vitamins and minerals necessary for hair health

Key vitamins and minerals playing an important role in maintaining hair health and preventing their loss:

• Vitamin A:
  • Role: Vitamin A is necessary for the growth of all cells, including hair cells. It also helps the scalp to develop a skin lard, which moisturizes the hair and retains their health.
  • Sources: Carrots, sweet potatoes, pumpkin, spinach, cabbage, eggs, milk, liver.
  • Important: Excess vitamin A can lead to hair loss. It is recommended to receive vitamin A from food, and not from additives, if there is no obvious deficiency.
• B vitamins (especially biotin, B12, folic acid):
  • Role: B vitamins are necessary for the production of energy and cell growth. Biotin (vitamin B7) is especially important for the health of hair, skin and nails. Biotin deficiency can lead to hair loss. Vitamin B12 and folic acid also play an important role in cell division necessary for hair growth.
  • BIOTIN Sources: Eggs, nuts, seeds, sweet potatoes, liver, fish, meat.
  • B12 Sources: Meat, fish, eggs, dairy products, enriched products.
  • Folic acid sources: Dark green leafy vegetables, citrus fruits, legumes, avocados.
  • Important: Although the Biotin deficiency is rare, the intake of biotin additives can be useful for people with deficiency or for those who want to improve their hair.
• Vitamin C:
  • Role: Vitamin C is a powerful antioxidant that protects the hair from damage by free radicals. It is also necessary for the production of collagen, a protein that strengthens the hair and prevents its fragility. Vitamin C also helps the body absorb iron, which plays an important role in hair growth.
  • Sources: Citrus fruits, strawberries, pepper, broccoli, Brussels cabbage, kiwi.
• Vitamin D:
  • Role: Vitamin D plays an important role in hair growth. Studies have shown that vitamin D deficiency can be associated with hair loss. Vitamin D helps stimulate the growth of new hair follicles and supports the immune system that is important to the health of the scalp.
  • Sources: Bold fish (salmon, tuna, mackerel), egg yolks, enriched products, sunlight.
  • Important: Many people experience vitamin D, especially in the winter months. Reception of additives with vitamin D can be useful for improving hair health and general health. It is recommended to check the level of vitamin D in the blood and consult a doctor to determine the appropriate dosage.
• Vitamin E:
  • Role: Vitamin E is an antioxidant that protects the hair from damage by free radicals. It also improves blood circulation in the scalp, which promotes hair growth.
  • Sources: Nuts, seeds, vegetable oils, spinach, avocados.
• Iron:
  • Role: Iron is necessary for the production of hemoglobin, protein, which tolerates oxygen to body cells, including cells of hair follicles. Iron deficiency (iron deficiency anemia) is a common cause of hair loss, especially in women.
  • Sources: Red meat, poultry, fish, legumes, dark green leafy vegetables, enriched cereals.
  • Important: Make sure you get enough iron from your diet. If you suspect a deficiency of iron, consult a doctor to pass the blood test and prescribe the appropriate treatment. Reception of additives with iron should only be taken under the supervision of a doctor.
• Zinc:
  • Role: Zinc plays an important role in the growth and restoration of fabrics, including hair. It also helps to maintain the functioning of the sebaceous glands around the hair follicles, which helps to moisturize and hair of the hair. Zinc deficiency can lead to hair loss.
  • Sources: Meat, seafood, nuts, seeds, whole grain products, legumes.
• Selenium:
  • Role: Selenium is an antioxidant that protects the hair from damage to free radicals. It is also necessary for the production of thyroid hormones that play an important role in hair growth.
  • Sources: Brazilian nuts, seafood, meat, eggs, sunflower seeds.
• Protein:
  • Role: Hair consists mainly of keratin protein. Sufficient protein consumption is necessary to maintain health and hair growth.
  • Sources: Meat, poultry, fish, eggs, dairy products, legumes, tofu, nuts, seeds.

Section 3: Additional additives for hair growth

In addition to vitamins and minerals, there are several other additives that can be useful to stimulate hair growth and prevent their loss:

• Omega-3 fatty acids:
  • Role: Omega-3 fatty acids are useful for the health of the scalp and hair. They help reduce inflammation, moisturize the scalp and improve hair growth.
  • Sources: Fat fish (salmon, mackerel, sardines), linen seed, chia seeds, walnuts.
• Collagen:
  • Role: Collagen is the main structural protein contained in the skin, hair and nails. Reception of additives with collagen can help strengthen hair, improve its elasticity and stimulate growth.
  • Sources: Bone broth, gelatin, additives with collagen.
• Keratin:
  • Role: Keratin is the main protein of which the hair consists of. Reception of keratin additives can help strengthen hair, restore damaged areas and give it shine.
  • Sources: Keratin supplements.
• Saw Palmetto (Cereen fruit extract):
  • Role: Saw Palmetto is a plant extract that is used to treat hair loss, especially androgenic alopecia. It blocks the action of dihydrotestosterone (DGT), a hormone that promotes hair loss.
  • Sources: Additives with Saw Palmetto.
• Melatonin:
  • Role: Melatonin is a hormone that regulates the dream. Studies have shown that melatonin can also stimulate hair growth.
  • Sources: Additives with melatonin.
• Green tea extract (EGCG):
  • Role: Green tea contains antioxidants that can help protect hair follicles from damage. EGCG (Epagallocatechin Gallat) is the main antioxidant in green tea, which can stimulate hair growth.
  • Sources: Green tea, additives with green tea extract.
• L-Cistein:
  • Role: L-cysteine ​​is an amino acid that is a building block of keratin, the main protein of the hair. L-cysteine ​​can help strengthen hair, improve its structure and stimulate growth.
  • Sources: Additives with L-cystein.

Section 4: How to take vitamins and hair additives correctly

• Consultation with a doctor: Before you start taking any vitamins or additives, especially if you have any medical conditions or you take medications, consult your doctor. The doctor can help determine if you have a shortage of any nutrients and what additives will suit you.
• Observe the dosage: It is important to follow the recommended dosage of vitamins and additives. Acceptance of too many vitamins can be harmful to health.
• Be patient: The results from taking vitamins and hair additives will not appear instantly. It may take several months to see noticeable improvements. It is important to be patient and consistent in the reception of additives.
• Combine the use of vitamins with proper nutrition: Vitamins and additives should be an addition to a healthy and balanced diet. Make sure you get enough protein, vitamins and minerals from your diet.
• Avoid stress: Stress can negatively affect hair health. Try to avoid stress, do yoga, meditation or other relaxing activities.
• Correct hair care: Proper hair care is also important to prevent their loss. Use soft shampoo and air conditioning, avoid frequent hairdryer and ironing, do not abuse the chemical treatment of hair.
• Choose quality products: When choosing vitamins and additives, choose products from famous and reliable manufacturers. Pay attention to the composition of the product and make sure that it does not contain harmful additives.
• Consider the individual characteristics: Each person is unique, and what works for one may not work for the other. It is important to take into account your individual characteristics and needs when choosing vitamins and hair additives.
• Check the interaction with drugs: Some vitamins and additives can interact with medicines. Be sure to inform your doctor about all the vitamins and additives that you accept.
• Pay attention to side effects: Although vitamins and additives are usually safe, they can cause side effects in some people. If you notice any side effects, stop taking the additive and consult a doctor.

Section 5: Hair Health Diet

Proper nutrition plays an important role in hair health. Include the following products in your diet to provide your hair with the necessary nutrients:

• Eggs: An excellent source of protein and biotin necessary for hair growth.
• Fat fish (salmon, mackerel, sardins): Omega-3 fatty acids are rich, which are useful for the health of the scalp and hair.
• Nuts and seeds: A good source of vitamin E, zinc and selenium, which are important for the health of hair.
• Sweet potato: Rich in vitamin A, which is necessary for the growth of hair cells.
• Spinach: An excellent source of iron, vitamin C and vitamin A necessary for the health of the hair.
• Avocado: Rich in useful fats, vitamin E and biotin, which contribute to hair growth.
• Legumes (beans, lentils): A good source of protein, iron, zinc and biotin, necessary for the health of the hair.
• Meat: A rich source of protein, iron and zinc necessary for hair growth.
• Fruits and vegetables: Provide the body with vitamins, minerals and antioxidants that protect the hair from damage.
• Whole grain products: A good source of zinc and vitamins of group B necessary for the health of the hair.

Section 6: Other methods of treatment of hair loss

In addition to vitamins, minerals and additives, there are other methods of treatment of hair loss:

• Minoxidil (Rogaine): A local tool that stimulates hair growth and prevents their loss.
• Finasteride (Propecia): The oral drug that blocks the action of DHT, a hormone that promotes hair loss. Designed only for men.
• Laser therapy: Low -level laser therapy (LLLT) stimulates hair growth by increasing blood circulation in the scalp.
• Hair transplant: The surgical procedure in which hair follicles are transplanted from thick areas of the scalp to areas with hair loss.
• Plasmolifting (PRP): A procedure in which plasma enriched with platelet platelets is introduced into the scalp to stimulate hair growth.
• Alternative treatment methods: Some people turn to alternative treatment methods such as acupuncture, aromatherapy and herbal products.

Section 7: Conclusion

Hair loss is a common problem that can be caused by various factors. Reception of vitamins, minerals and additives, as well as healthy nutrition and proper hair care can help stop hair loss, strengthen hair follicles and stimulate the growth of healthy, thick hair. It is important to remember that the results will not appear instantly, and you must be patient and consistent in your efforts. If you are worried about hair loss, consult a doctor to determine the cause and receive appropriate treatment.