Vitamins for hair growth: research review

Vitamins for hair growth: research review

Introduction

Maintaining health and hair growth is a complex process that depends on many factors, including genetics, hormonal balance, lifestyle and, of course, nutrition. Vitamins play a critical role in cellular metabolism, energy metabolism and synthesis of proteins necessary for the formation and maintenance of hair follicles. The deficiency of certain vitamins can lead to hair loss, growth of growth, thinning and deterioration of the general condition.

This review is devoted to the analysis of current studies devoted to the influence of various vitamins on hair growth and health. We will consider the scientific evidence of the effectiveness of each vitamin, potential risks and recommended dosages. The information presented here is based on published clinical trials, reviews and scientific articles presented in the reviewed magazines.

Biotin (Vitamin B7)

Biotin, also known as vitamin H, is a water -soluble group B vitamin, which plays a key role in the metabolism of carbohydrates, fats and proteins. It is a cofactor for enzymes involved in carboxylation, the process necessary for the synthesis of fatty acids and gluconeogenesis. Biotin is also involved in the metabolism of amino acids, building blocks of proteins, including keratin, the main structural component of the hair.

• The mechanism of action: Biotin is involved in the synthesis of keratin, a protein that makes up the structure of the hair. It also helps to improve the blood supply to the hair follicles, which ensures the delivery of the necessary nutrients and oxygen.
• Research: Although biotin is often advertised as a hair growth, scientific evidence of its effectiveness is limited, especially in people who do not suffer from biotin deficiency. Studies show that biotin deficiency can lead to hair loss, fragility of nails and skin problems. In such cases, biotin supplements can improve the condition of the hair.
  • Clinical trials: Several small clinical trials showed that taking biotin additives can improve hair thickness, density and shine in people with a deficiency of biotin. However, larger and well -controlled studies are needed to confirm these results.
  • Reviews: The meta-analyzes of existing studies have shown that biotin additives can be useful in the treatment of biotin deficiency and associated symptoms, including hair loss. However, in most studies, people with a confirmed deficit of biotin participated, which limits the applicability of the results to the general population.
• Indications: Biotin additives can be useful to people with:
  • Confirmed deficit of biotin.
  • Conditions that can lead to a deficiency of biotin, such as pregnancy, breastfeeding and some diseases.
  • Symptoms indicating a biotin deficiency, such as hair loss, fragility of nails and skin problems.
• Contraindications and side effects: Biotin is considered relatively safe, even in large doses. However, in rare cases, high doses of biotin can affect the results of some laboratory tests, such as tests for thyroid hormones. It is important to inform your doctor about taking biotin supplements before laboratory tests.
• Dosage recommendations: The recommended daily dose of biotin is 30 μg for adults. However, doses up to 5000 μg per day are sometimes used to treat hair loss. It is important to consult a doctor before taking high doses of biotin.
• Food sources: Biotin is found in various foods, including eggs, liver, nuts, seeds and avocados.

Vitamin D.

Vitamin D is a fat -soluble vitamin that plays an important role in bone health, immune function and cell growth. He also plays a role in the development and maintenance of hair follicles.

• The mechanism of action: Vitamin D is involved in the regulation of the hair growth cycle. It contributes to the proliferation of keratinocytes, cells that make up the hair follicle. Vitamin D deficiency can disrupt the hair growth cycle and lead to hair loss, especially with focal alopecia.
• Research: Studies have shown that vitamin D deficiency is associated with various types of hair loss, including focal alopecia, diffuse hair loss (heterogeneous loss) and the female type of baldness.
  • Clinical trials: Several studies have shown that taking vitamin D additives can improve hair condition in people with vitamin D deficiency and hair loss. In one study, it was found that vitamin D additives improved hair growth in women with heterogeneous loss.
  • Reviews: Reviews of existing studies confirm the relationship between vitamin D deficiency and hair loss. However, larger and well -controlled studies are needed to determine the optimal dose of vitamin D for the treatment of hair loss.
• Indications: Vitamin D additives can be useful to people with:
  • Confirmed deficit of vitamin D.
  • Conditions that can lead to vitamin D deficiency, such as a limited stay in the sun, dark skin and some diseases.
  • Hair loss, especially with focal alopecia, diffuse hair loss and female type of baldness.
• Contraindications and side effects: Vitamin D in large doses can be toxic. An overdose of vitamin D can lead to hypercalcemia (an increased level of calcium in the blood), which can cause nausea, vomiting, weakness and damage to the kidneys.
• Dosage recommendations: The recommended daily dose of vitamin D is 600 IU (15 μg) for adults. However, people with vitamin D deficiency may require a higher dose. It is important to consult a doctor to determine the optimal dose of vitamin D.
• Food sources: Vitamin D is found in fatty fish (salmon, tuna, mackerel), egg yolks and enriched products, such as milk and cereals. Sunlight is also an important source of vitamin D.

Vitamin E

Vitamin E is a fat -soluble antioxidant that protects the cells from damage by free radicals. It also plays a role in the health of the skin and hair.

• The mechanism of action: Vitamin E improves blood circulation in the scalp, which ensures the delivery of the necessary nutrients and oxygen to hair follicles. It also has anti -inflammatory properties that can help reduce the scalp inflammation, which can contribute to hair loss.
• Research: Studies have shown that vitamin E can improve hair growth and reduce hair loss in people with some types of hair loss.
  • Clinical trials: In one study, it was found that taking vitamin E additives improved hair growth in people with focal alopecia. In another study, it was found that vitamin E reduced hair loss in people who were subjected to chemotherapy.
  • Reviews: Reviews of existing studies show that vitamin E can be useful for improving hair health, but larger and well -controlled studies are needed to confirm these results.
• Indications: Vitamin E additives can be useful to people with:
  • Focal alopecia.
  • Hair loss caused by chemotherapy.
  • General worsening of the hair condition.
• Contraindications and side effects: Vitamin E in large doses can increase the risk of bleeding. People taking anticoagulants should consult a doctor before taking vitamin E.
• Dosage recommendations: The recommended daily dose of vitamin E is 15 mg for adults.
• Food sources: Vitamin E is contained in vegetable oils (sunflower, olive, safflower), nuts, seeds and green leafy vegetables.

Vitamin a

Vitamin A is a fat -soluble vitamin necessary for the growth and development of cells, including cells of hair follicles. He also plays a role in the production of sebum, which moisturizes the scalp and hair.

• The mechanism of action: Vitamin A contributes to the growth of cells and differentiation necessary for the development of hair follicles. It also supports the health of the scalp, contributing to the production of skin fat.
• Research: Vitamin A deficiency can lead to dry scalp, brittle hair and hair loss. However, excessive use of vitamin A can also lead to hair loss.
  • Clinical trials: Studies have shown that vitamin A supplements can improve the condition of hair in people with vitamin A deficiency. However, additional studies are needed to determine the optimal dose of vitamin A for the treatment of hair loss.
  • Reviews: Reviews of existing studies emphasize the importance of maintaining the optimal level of vitamin A for hair health. However, they warn of the risk of toxicity with excessive use.
• Indications: Vitamin A additives can be useful to people with:
  • Confirmed deficit of vitamin A.
  • Dry skin of the head and brittle hair.
• Contraindications and side effects: Vitamin A in large doses can be toxic. An overdose of vitamin A can lead to hair loss, dry skin, headaches, nausea and liver damage. Pregnant women should avoid taking large doses of vitamin A, as this can lead to congenital defects.
• Dosage recommendations: The recommended daily dose of vitamin A is 900 μg for men and 700 μg for women.
• Food sources: Vitamin A is found in the liver, carrots, sweet potatoes, spinach and other orange and green leafy vegetables.

Vitamin C.

Vitamin C, also known as ascorbic acid, is a water -soluble antioxidant necessary for the synthesis of collagen, protein that makes up the structure of the hair. It also helps to protect the hair follicles from damage to free radicals.

• The mechanism of action: Vitamin C is involved in the synthesis of collagen, an important structural component of hair. It also has antioxidant properties that protect the hair follicles from damage caused by free radicals. In addition, vitamin C improves the absorption of iron, an important mineral for hair health.
• Research: Studies have shown that vitamin C can improve hair growth and reduce hair loss.
  • Clinical trials: In one study, it was found that taking vitamin C additives improved hair growth in people with heterogeneous loss. In another study, it was found that vitamin C reduced hair loss in people who were stressed.
  • Reviews: Reviews of existing studies show that vitamin C can be useful for improving hair health, but larger and well -controlled studies are needed to confirm these results.
• Indications: Vitamin C additives can be useful to people with:
  • Telogen loss.
  • Hair loss caused by stress.
  • General worsening of the hair condition.
• Contraindications and side effects: Vitamin C is usually considered safe, even in large doses. However, in rare cases, high doses of vitamin C can cause stomach disorder, diarrhea and the formation of kidney stones.
• Dosage recommendations: The recommended daily dose of vitamin C is 90 mg for men and 75 mg for women.
• Food sources: Vitamin C is contained in citrus fruits, berries, Bulgarian pepper, broccoli and other fruits and vegetables.

Niacin (Vitamin B3)

Niacin, also known as vitamin B3 or nicotinic acid, is a water -soluble group B vitamin, playing a role in energy metabolism and improving blood circulation.

• The mechanism of action: Niacin helps to expand blood vessels, improving the blood supply to the scalp and hair follicles. This ensures the delivery of the necessary nutrients and oxygen to hair follicles, contributing to the growth of hair.
• Research: Studies have shown that niacin can improve hair growth and reduce hair loss.
  • Clinical trials: Some studies have shown that the local use of niacin (for example, as part of shampoos or lotions) can improve hair growth and reduce hair loss. However, data on the influence of niacin’s intake inside the hair growth is limited.
  • Reviews: Reviews of existing studies show that niacin can be useful for improving blood circulation in the scalp and, as a result, to improve hair health, but additional studies are needed to confirm these results.
• Indications: Additives or local use of niacin can be useful to people with:
  • Poor blood circulation in the scalp.
  • Hair loss associated with insufficient nutrition of hair follicles.
  • General worsening of the hair condition.
• Contraindications and side effects: High doses of niacin can cause redness of the skin (tides), itching, nausea and dizziness. People with liver diseases, peptic ulcer or gout should consult a doctor before taking Niacin additives.
• Dosage recommendations: The recommended daily dose of Niacin is 16 mg for men and 14 mg for women.
• Food sources: Niacin is found in meat, fish, poultry, nuts, seeds and whole grains.

Iron

Iron is a mineral necessary for the transportation of oxygen in the blood. It plays an important role in the growth and development of cells, including cells of hair follicles.

• The mechanism of action: Iron is a component of hemoglobin, protein that transfers oxygen in the blood. A sufficient amount of iron is necessary to ensure a sufficient amount of oxygen for hair follicles, which contributes to their growth and maintenance. Iron deficiency can lead to anemia, which can lead to hair loss.
• Research: Studies have shown that iron deficiency is associated with various types of hair loss, including heapogenic loss and the female type of baldness.
  • Clinical trials: Studies have shown that taking iron additives can improve hair growth in people with iron deficiency and hair loss.
  • Reviews: Reviews of existing studies confirm the relationship between iron deficiency and hair loss.
• Indications: Iron supplements can be useful to people with:
  • Confirmed by iron deficiency.
  • Anemia.
  • Hair loss, especially with a heterogeneous loss and the female type of baldness.
• Contraindications and side effects: Excessive use of iron can be toxic. An overdose of iron can lead to constipation, nausea, vomiting and damage to the liver. People with hemochromatosis (a genetic disease characterized by an excess of iron in the body) should avoid taking iron additives.
• Dosage recommendations: The recommended daily dose of iron is 8 mg for men and 18 mg for women. Women during pregnancy and breastfeeding may require a higher dose of iron.
• Food sources: Iron is found in meat, poultry, fish, legumes, green leafy vegetables and enriched products.

Zinc

Zinc is a mineral necessary for many enzymatic reactions in the body, including protein synthesis and cell division. It also plays an important role in the health of the skin and hair.

• The mechanism of action: Zinc is involved in the synthesis of proteins necessary for hair formation. It also helps to regulate the production of sebum, which moisturizes the scalp and hair.
• Research: Zinc deficiency can lead to hair loss, dry scalp and a slowdown in hair growth.
  • Clinical trials: Studies have shown that taking zinc additives can improve hair condition in people with zinc deficiency and hair loss.
  • Reviews: Reviews of existing studies confirm the relationship between zinc deficiency and hair loss.
• Indications: Zinc supplements can be useful to people with:
  • Confirmed by zinc deficiency.
  • Hair loss associated with zinc deficiency.
  • Dry skin of the head and slow hair growth.
• Contraindications and side effects: High doses of zinc can cause nausea, vomiting and diarrhea. Long -term use of high zinc doses can lead to copper deficiency.
• Dosage recommendations: The recommended daily dose of zinc is 11 mg for men and 8 mg for women.
• Food sources: Zinc is contained in meat, poultry, seafood, nuts, seeds and whole grains.

Other vitamins and minerals

In addition to the above vitamins and minerals, other nutrients can also play a role in hair health, although scientific evidence of their effectiveness can be less. These include:

• B vitamins B (except biotin and niacin): Vitamins B1 (thiamine), B2 (riboflavin), B5 (pantotenic acid), B6 ​​(pyridoxine), B9 (folic acid) and B12 (cobalamin) are involved in energy metabolism and synthesis of cells, which can be important for hair health.
• Selenium: Selenium is an antioxidant that can help protect hair follicles from damage.
• Silicon: Silicon is a mineral that can help strengthen hair.
• Omega-3 fatty acids: Omega-3 fatty acids have anti-inflammatory properties and can help improve the condition of the scalp.

Important comments

• Diet and lifestyle: It is important to remember that vitamins are only one of the factors affecting the health of the hair. A balanced diet, a healthy lifestyle, sufficient sleep and stress management also play an important role.
• Consultation with a doctor: Before taking any additives, it is recommended to consult a doctor, especially if you have any diseases or you take medications. The doctor can help determine if you have a shortage of any vitamins or minerals, and recommend the correct dosage.
• Overdose: It is important to observe the recommended dosages of vitamins and minerals. An overdose can be dangerous and lead to side effects.
• Individual reaction: The reaction to vitamins and minerals can be individual. What works for one person may not work for another.

In conclusion

Vitamins and minerals play an important role in maintaining health and hair growth. The deficiency of certain nutrients can lead to hair loss, growth of growth, thinning and deterioration of the general condition. It is important to eat and lead a healthy lifestyle in a balance. If you suspect a shortage of any vitamins or minerals, it is recommended to consult a doctor to conduct an examination and receive recommendations for the reception. However, do not consider vitamins as a magical remedy for all hair problems. They are most effective in the presence of confirmed deficit and in combination with a healthy lifestyle.