Vitamins for hair growth: Fast effect

Vitamins for hair growth: Fast effect

Chapter 1: Hair health foundation: why vitamins are important

Hair health is a reflection of the internal well -being of the body. Lush, strong and shiny hair does not arise out of nowhere; They require a balanced diet, sufficient hydration and, of course, the necessary vitamins and minerals. Hair, in fact, is an indicator of our general state of health. When the body experiences a deficiency of nutrients, this often manifests itself in the form of dim, brittle hair, slow growth and even loss.

Hair consists mainly of keratin, protein, which is also the main building material for nails and skin. For the production of keratin, the body requires a wide range of nutrients, including vitamins, minerals and amino acids. The disadvantage of any of these elements can violate the normal hair growth cycle, which consists of three phases:

• Anagen (growth phase): This phase lasts from 2 to 7 years and determines the length of the hair.
• Katagen (recression phase): This phase lasts about 2-3 weeks, during which hair growth slows down.
• Telogen (Phase Salm): This phase lasts about 3 months, during which the hair falls out, and new ones begin to grow in their place.

The deficiency of vitamins and minerals can reduce the phase of anagen, lengthen the heterogene phase and lead to the fact that the hair will fall faster than it grows. This can lead to thinning of the hair, the appearance of a bald spot and a total loss of volume.

External factors, such as stress, environmental pollution, frequent use of hot styling tools and aggressive chemical processing, can also negatively affect hair health. However, even in conditions of exposure to these factors, a sufficient amount of vitamins and minerals can help protect hair and maintain their health.

Understanding the role of each vitamin and mineral in maintaining hair health allows us to purposefully adjust our diet and choose additives that will help us achieve the desired result – strong, healthy and rapidly growing hair. In the following chapters, we will examine in detail the most important vitamins and minerals for hair growth, their sources and optimal dosages.

Chapter 2: B vitamins: the key to strong and brilliant hair

B vitamins play a crucial role in maintaining hair health. They participate in the metabolism of proteins, fats and carbohydrates that are necessary for energy production and cell construction, including hair cells. The disadvantage of B vitamins can lead to various problems with hair, such as slow growth, thinning, falling and dullness.

• Biotin (B7): Biotin, perhaps the most famous vitamin for hair growth. It is involved in the synthesis of keratin, the main protein of which the hair consists of. Biotin deficiency can lead to hair loss, fragility of nails and skin rashes. Although the biotin deficiency is relatively rare, it can occur as a result of certain conditions, such as pregnancy, the use of raw eggs (avidine in raw eggs binds biotin, preventing its absorption) and taking some drugs. The recommended daily dose of biotin is 30-100 μg. Rich sources of biotin: eggs (especially yolk), nuts, seeds, salmon, avocados and sweet potatoes.

• Niacin (B3): Niacin improves blood circulation in the scalp, which ensures the delivery of nutrients and oxygen to hair follicles. This contributes to hair growth and strengthens their roots. Niacin deficiency can lead to dermatitis, diarrhea and dementia (Pellagra), as well as to hair loss. The recommended daily dose of Niacin is 14-16 mg. Rich sources of niacin: meat, poultry, fish, nuts, seeds and whole grains.

• Pantotenic acid (B5): Pantotenic acid plays an important role in the metabolism of fats and carbohydrates necessary for energy production. It also helps to moisturize hair and prevents its fragility. The deficiency of pantothenic acid can lead to hair loss and sowing. The recommended daily dose of pantotenic acid is 5 mg. Rich sources of pantothenic acid: meat, poultry, fish, eggs, dairy products, mushrooms and avocados.

• Folic acid (B9): Folic acid is necessary for the growth and division of cells, including cells of hair follicles. It also participates in the formation of red blood cells, which transfer oxygen to the scalp. Folic acid deficiency can lead to hair loss, anemia and defects of the nerve tube in the fetus during pregnancy. The recommended daily dose of folic acid is 400 mcg. Rich sources of folic acid: green leafy vegetables, legumes, citrus fruits and enriched grain products.

• Vitamin B12 (cobalamin): Vitamin B12 is necessary for the formation of red blood cells and maintaining the health of the nervous system. It also participates in the metabolism of proteins, fats and carbohydrates. Vitamin B12 deficiency can lead to hair loss, anemia, fatigue and neurological problems. Vegetarians and vegans are especially at risk of vitamin B12 deficiency, since it is mainly contained in animal products. The recommended daily dose of vitamin B12 is 2.4 mcg. Rich sources of vitamin B12: meat, poultry, fish, eggs, dairy products and enriched products, such as vegetable milk and flakes for breakfast.

The inclusion in the diet of products rich in group B vitamins, or taking additives with B vitamins, can significantly improve hair health, promote their growth and strengthen their structure. It is important to remember that group B vitamins work best in the complex, so it is recommended to take additives containing all group B vitamins, rather than individual vitamins.

Chapter 3: Vitamin D: Solar Vitamin for Hair Health

Vitamin D, often called “solar vitamin”, plays an important role in regulating the immune system, strengthening bones and maintaining hair health. Studies show that vitamin D deficiency can be associated with various types of hair loss, including focal alopecia (an autoimmune disease causing hair loss) and diffuse hair loss (heterogene alopecia).

Vitamin D stimulates the growth of new hair follicles and helps to maintain a healthy hair growth cycle. It also has anti -inflammatory properties that can help reduce the scalp and improve the health of hair follicles.

The main source of vitamin D is sunlight. When the skin is exposed to sunlight, it produces vitamin D3 (cholecalciferol). However, the amount of vitamin D, which is produced by the skin, depends on many factors, such as the time of year, time of day, geographical position, skin color and the use of sunscreen. People with dark skin produce less vitamin D than people with light skin. The use of sunscreen also reduces the production of vitamin D.

In the winter months, when there are fewer sunlight, and for people who live in the northern latitudes or spend most of the time in the room, obtaining a sufficient amount of vitamin D only from sunlight can be difficult. In such cases, it is recommended to consume products rich in vitamin D, or take additives with vitamin D.

Rich sources of vitamin D: fatty fish (salmon, tuna, mackerel), fish oil, egg yolk, mushrooms grown under ultraviolet light, and enriched products such as milk, yogurt and orange juice.

The recommended daily dose of vitamin D is 600 IU (international units) for adults under the age of 70 years and 800 IU for adults over 70 years. However, some people may need higher doses, especially if they have vitamin D deficiency. The optimal level of vitamin D in the blood is 30-50 ng/ml. A blood test can help determine if you have a deficiency of vitamin D and what dose you should take.

Before taking the additives with vitamin D, it is recommended to consult a doctor, especially if you have any diseases or you take any medication. Too high doses of vitamin D can lead to toxicity, which can cause nausea, vomiting, weakness and other symptoms.

Maintaining a sufficient level of vitamin D in the body can significantly improve hair health, stimulate their growth and prevent loss. In combination with a balanced diet and a healthy lifestyle, vitamin D can help you achieve the desired results and have strong, healthy and shiny hair.

Chapter 4: Vitamin E: antioxidant protection for healthy scalp and hair

Vitamin E is a powerful antioxidant that protects the cells from damage by free radicals. Free radicals are unstable molecules that can damage cells, proteins and DNA, contributing to aging and the development of various diseases, including hair problems.

Vitamin E helps to improve blood circulation in the scalp, which ensures the delivery of nutrients and oxygen to hair follicles. This contributes to hair growth and strengthens their roots. It also helps to moisturize the scalp and hair, preventing their dryness and brittleness.

The disadvantage of vitamin E is relatively rare, since it is widespread in various foods. However, people with certain diseases such as liver diseases, cystic fibrosis and malabsorption syndrome can be at risk of vitamin E.

Symptoms of vitamin E deficiency may include muscle weakness, vision problems, impaired coordination and a decrease in immunity. The effect of vitamin E deficiency on the hair can appear in their brittleness, dryness and slow growth.

Rich sources of vitamin E: vegetable oils (sunflower, almond, olive), nuts (almonds, hazelnuts, walnuts), seeds (sunflower, pumpkin), avocados, green leafy vegetables (spinach, broccoli) and enriched products, such as breakfast flakes.

The recommended daily dose of vitamin E is 15 mg (22.4 IU). Reception of additives with vitamin E can be useful for people with vitamin E deficiency or for those who want to improve the health of their hair and scalp.

Vitamin E can also be used as an ingredient in hair care products, such as shampoos, air conditioners and hair masks. It helps to protect the hair from damage by ultraviolet rays and other harmful environmental factors.

When choosing additives with vitamin E, you should pay attention to the form of vitamin E. Alpha-tocopherol is the most common and active form of vitamin E. should also choose additives with natural vitamin E (d-alpha the-tocopherol), and not with synthetic vitamin E (DL-alpha-tocopherol), since natural vitamin E is better absorbed by the organism.

Before taking the additives with vitamin E, it is recommended to consult a doctor, especially if you have any diseases or you take any medication. Too high doses of vitamin E can increase the risk of bleeding.

Regular use of products rich in vitamin E, or taking additives with vitamin E can significantly improve the health of the scalp and hair, protect them from damage and promote their growth. In combination with a balanced diet and a healthy lifestyle, Vitamin E can help you have strong, healthy and shiny hair.

Chapter 5: Vitamin C: collagen and antioxidant hair support

Vitamin C, also known as ascorbic acid, is a water -soluble vitamin that plays an important role in the synthesis of collagen, strengthen the immune system and protect cells from damage by free radicals. Collagen is the main structural protein, which is about 70% of the hair. It provides strength, elasticity and shine of hair.

Vitamin C is necessary for the production of collagen. It is involved in hydroxylating the proline and lysine, two amino acids that are necessary to stabilize the structure of collagen. Vitamin C deficiency can lead to a decrease in collagen production, which can lead to fragility of hair, split ends and slow -down growth.

Like vitamin E, vitamin C is a powerful antioxidant that protects the cells from damage to free radicals. Free radicals can damage the hair follicles and slow down hair growth. Vitamin C neutralizes free radicals, preventing their harmful effects on the hair and scalp.

Vitamin C also improves the absorption of iron from food. Iron is necessary for the formation of red blood cells that transfer oxygen to the scalp and hair follicles. Iron deficiency is one of the most common causes of hair loss, especially in women.

Rich sources of vitamin C: citrus fruits (oranges, lemons, grapefruits), berries (strawberries, blueberries, raspberries), kiwi, papaya, guava, bell pepper, broccoli, spinach and other fruits and vegetables.

The recommended daily dose of vitamin C is 75 mg for women and 90 mg for men. Smokers are recommended to increase the daily dose of vitamin C by 35 mg, since smoking increases the body’s need for vitamin C.

Reception of additives with vitamin C can be useful for people with vitamin C deficiency or for those who want to improve the health of their hair and scalp. Vitamin C can also be used as an ingredient in hair care products, such as shampoos, air conditioners and hair serum.

Vitamin C is a water -soluble vitamin, so it does not accumulate in the body. Excess vitamin C is excreted from the body with urine. However, taking too high doses of vitamin C can cause side effects, such as stomach disorder, diarrhea and nausea.

Before taking the additives with vitamin C, it is recommended to consult a doctor, especially if you have any diseases or take any medication.

The inclusion in the diet of products rich in vitamin C, or taking additives with vitamin C can significantly improve hair health, promote their growth, strengthen their structure and protect them from damage. In combination with a balanced diet and a healthy lifestyle, Vitamin C can help you have strong, healthy and shiny hair.

Chapter 6: Iron: the necessary mineral to prevent hair loss

Iron is an important mineral, which is necessary for the formation of hemoglobin, protein in red blood cells, which transfers oxygen from the lungs to the body tissue, including the scalp and hair follicles. Iron deficiency is one of the most common causes of hair loss, especially in women.

When the level of iron in the body is low, the body redistributes iron in favor of more important organs and tissues, such as the brain and heart, to the detriment of less important tissues, such as the scalp of the head and hair. This can lead to the fact that hair follicles do not get enough oxygen and nutrients, which leads to a slowdown in hair growth, their thinning and loss.

Iron deficiency can be caused by various factors, such as insufficient consumption of iron with food, poor absorption of iron, blood loss (for example, during menstruation), pregnancy and lactation.

Symptoms of iron deficiency may include fatigue, weakness, pallor of the skin, dizziness, headaches, shortness of breath, fragility of nails and hair loss.

Rich sources of iron: meat (especially red meat), poultry, fish, seafood, legumes (lentils, beans, peas), green leafy vegetables (spinach, broccoli), dried fruits (raisins, dried apricots) and enriched products, such as breakfast flakes.

There are two types of iron: hemic iron and non -meter iron. Hemic iron is found in animal products and is better absorbed by the body than the non -meter iron, which is found in plant products.

The recommended daily dose of iron is 8 mg for men and 18 mg for women. Women during pregnancy require more iron, about 27 mg per day.

To improve iron absorption, it is recommended to consume products rich in vitamin C, along with products containing iron. Vitamin C helps to turn the non -hemic iron into a shape that is easier to absorb by the body.

The use of products containing calcium should be avoided along with products containing iron, since calcium can prevent the absorption of iron.

Reception of iron additives can be useful for people with iron deficiency or for those who want to improve their health and scalp their hair. However, taking too high doses of iron can cause side effects, such as constipation, nausea, vomiting and abdominal pain. Before taking the additives with iron, it is recommended to consult a doctor to determine if you have iron deficiency and what dose of additives you should take.

Maintaining a sufficient level of iron in the body can significantly improve hair health, prevent their loss and promote their growth. In combination with a balanced diet and a healthy lifestyle, iron can help you have strong, healthy and shiny hair.

Chapter 7: Zinc: Mineral for Growth and Hair Restore

Zinc is an important mineral that is involved in various processes in the body, including cell growth and division, protein synthesis, strengthening the immune system and healing wounds. He also plays an important role in maintaining hair health.

Zinc is necessary for tissue growth and restoration, including hair follicles. It helps to maintain a healthy hair growth cycle and prevents their loss. Zinc is also involved in the synthesis of keratin, the main protein, of which the hair consists of.

Zinc deficiency can lead to various problems with hair, such as slow growth, thinning, loss, dryness and brittleness. It can also lead to dandruff and other scalp problems.

Zinc deficiency can be caused by various factors, such as insufficient consumption of zinc with food, poor absorption of zinc, diseases of the gastrointestinal tract, alcohol consumption and some drugs.

Symptoms of zinc deficiency may include loss of appetite, violation of taste and smell, growth retardation in children, impairment of immunity, skin rashes and hair loss.

Rich sources of zinc: oysters, meat (especially red meat), poultry, seafood, nuts (cashews, almonds), seeds (pumpkin, sunflower), legumes (lentils, beans, peas) and whole grains.

The recommended daily dose of zinc is 11 mg for men and 8 mg for women.

Taking additives with zinc can be useful for people with zinc deficiency or for those who want to improve the health of their hair and scalp. However, taking too high zinc doses can cause side effects, such as nausea, vomiting, diarrhea and abdominal pain. It can also prevent the absorption of copper and iron.

Before taking the additives with zinc, it is recommended to consult a doctor to determine if you have a zinc deficiency and which dose of additives you should take.

Zinc can also be used as an ingredient in hair care products, such as shampoos, air conditioners and hair masks. It helps strengthen hair, prevent its loss and improve the health of the scalp.

The inclusion in the diet of foods rich in zinc, or taking supplements with zinc can significantly improve hair health, promote their growth, strengthen their structure and prevent their loss. In combination with a balanced nutrition and a healthy lifestyle, zinc can help you have strong, healthy and shiny hair.

Chapter 8: Selenium: Antioxidant and Hormone Hormone Regulatory Hair Health

Selenium is an important trace element that plays a role in various processes in the body, including antioxidant protection, regulation of thyroid hormones and strengthening the immune system. He also plays an important role in maintaining hair health.

Selenium is a component of antioxidant enzymes that protect the cells from damage to free radicals. Free radicals can damage the hair follicles and slow down hair growth. Selenium neutralizes free radicals, preventing their harmful effect on the hair and scalp.

Selenium is also necessary for the normal function of the thyroid gland. Thyroid hormones play an important role in the regulation of hair growth. Selena deficiency can lead to hypothyroidism, a state in which the thyroid gland does not produce enough hormones. Hypothyroidism can lead to hair loss, dry skin and other health problems.

Rich springs of Selena: Brazilian nuts, tuna, halve, sardines, shrimp, meat (especially kidneys and liver), poultry, eggs, mushrooms and whole grains.

The recommended daily dose of selenium is 55 mcg for adults.

Reception of additives with selenium can be useful for people with selenium deficiency or for those who want to improve the health of their hair and scalp. However, taking too high doses of selenium can cause side effects, such as nausea, vomiting, diarrhea, fatigue, irritability, hair loss and nerves damage.

Before taking the additives with selenium, it is recommended to consult a doctor to determine if you have a deficiency of selenium and what dose of additives you should take.

It should be remembered that Brazilian nuts are a very rich source of selenium, and the use of just a few nuts per day can provide a sufficient amount of selenium.

The inclusion in the diet of products rich in selenium, or taking additives with selenium (under the supervision of a doctor) can significantly improve hair health, protect them from damage, maintain the normal function of the thyroid gland and promote their growth. In combination with a balanced diet and a healthy lifestyle, Selenium can help you have strong, healthy and shiny hair.

Chapter 9: Omega-3 fatty acids: moisturizing and reducing the scalp inflammation

Omega-3 fatty acids are indispensable fats that cannot be synthesized by the body and should come with food. They play an important role in maintaining the health of the heart, brain and skin. They also play an important role in maintaining hair health.

Omega-3 fatty acids help moisturize the scalp and hair, preventing their dryness and brittleness. They also have anti -inflammatory properties that can help reduce the scalp and improve the health of hair follicles. Inflammation of the scalp can lead to hair loss and other problems with the scalp.

Omega-3 fatty acids also help improve blood circulation in the scalp, which ensures the delivery of nutrients and oxygen to hair follicles.

There are three main types of omega-3 fatty acids: alpha-linolenic acid (ALK), eikosapendaenoic acid (EPK) and non-zahyxenoic acid (DHG). ALK is found in plant sources, such as linseed seeds, chia seeds, walnuts and soy oil. EPK and DGK are found in fat fish, such as salmon, tuna, mackerel and sardines.

Rich sources of omega-3 fatty acids: fatty fish, linseed seed, chia seed, walnuts, soy oil and fish oil.

The recommended daily dose of omega-3 fatty acids varies depending on the age and state of health. On average, it is recommended to consume at least 250-500 mg of EPK and DGK per day.

Reception of additives with omega-3 fatty acids can be useful for people who do not consume enough fat fish or other products rich in omega-3 fatty acids.

Before taking additives with omega-3 fatty acids, it is recommended to consult a doctor, especially if you take any medications that thin blood, such as warfarin or aspirin. Omega-3 fatty acids can increase the risk of bleeding.

The inclusion in the diet of foods rich in omega-3 fatty acids, or taking additives with omega-3 fatty acids can significantly improve the health of the scalp and hair, moisturize them, reduce inflammation and promote their growth. In combination with a balanced diet and a healthy lifestyle omega-3, fatty acids can help you have strong, healthy and shiny hair.

Chapter 10: Other important nutrients for hair growth

In addition to vitamins and minerals described above, there are other nutrients that play an important role in maintaining hair health and contribute to their growth:

• Protein: Hair consists mainly of keratin protein, so sufficient protein consumption is necessary for the growth and restoration of hair. Rich sources of protein: meat, poultry, fish, eggs, dairy products, legumes, nuts and seeds.

• Antioxidants: Antioxidants, such as vitamin C, vitamin E and selenium, protect hair follicles from damage to free radicals. Free radicals can damage the hair follicles and slow down hair growth. Rich sources of antioxidants: fruits, vegetables, nuts and seeds.

• Silicon: Silicon is a trace element that helps strengthen hair and improve its elasticity. Rich sources of silicon: oats, rice, bananas, green beans and beer.

• Amino acids: Amino acids are building protein blocks. Some amino acids, such as cysteine, methionine and lysine, are especially important for the health of hair. Rich sources of amino acids: meat, poultry, fish, eggs, dairy products, legumes, nuts and seeds.

• Water: Sufficient hydration is necessary to maintain healthy scalp and hair. Dehydration can lead to dry hair, brittleness and slow growth. It is recommended to drink at least 8 glasses of water per day.

It is important to remember that healthy hair is the result of an integrated approach, including a balanced diet, sufficient sleep, stress and proper hair care. Reception of vitamins and minerals can help improve hair health, but they are not the only solution.

Before taking any additives, it is recommended to consult a doctor to make sure that they are safe for you and do not interact with any medicines that you take.

Chapter 11: Myths and facts about vitamins for hair growth

In the world of information, especially on the Internet, there are many myths and inaccurate facts about vitamins for hair growth. It is important to be able to distinguish the truth from fiction in order to make reasonable decisions about your health and hair care.

Myth 1: Vitamins for hair growth work instantly.

Fact: Vitamins and minerals are necessary for healthy hair growth, but they do not give an instant effect. Hair grows slowly, about 1-1.5 cm per month. To see noticeable results from taking vitamins, it takes time, usually several months. It is important to be patient and consistent in taking vitamins and observe a balanced diet.

Myth 2: The more vitamins, the better for hair growth.

Fact: Acceptance of too large doses of vitamins can be harmful to health. Some vitamins, such as vitamin A and vitamin D, are fat -soluble and can accumulate in the body, leading to toxicity. It is important to observe the recommended daily dose of vitamins and not exceed it without consulting a doctor.

Myth 3: Vitamins for hair growth help everyone without exception.

Fact: Vitamins for hair growth are most effective for people who experience a deficiency of vitamins or minerals. If you do not have a shortage of nutrients, taking vitamins may not bring significant results. In addition, hair loss can be caused by other factors such as genetics, hormonal disorders, stress and scalp diseases. In such cases, you must consult a doctor for diagnosis and treatment.

Myth 4: Vitamins for hair growth can grow hair on a bald head.

Fact: Vitamins for hair growth can help improve the health of hair follicles and stimulate the growth of new hair, but they cannot “revive” completely atrophied hair follicles. If the hair follicles completely died, vitamins will not help grow hair on bald head. In such cases, other treatment methods such as hair transplant can be effective.

Myth 5: All vitamins for hair growth are equally effective.

Fact: The effectiveness of vitamins for hair growth depends on the composition, dosage and individual characteristics of the body. It is important to choose vitamins that contain the necessary vitamins and minerals in the correct dosages. It is also necessary to take into account your individual needs and health status. Before choosing vitamins, it is recommended to consult a doctor or a trichologist.

Myth 6: Vitamins for hair growth can solve all hair problems.

Fact: Vitamins for hair growth are only part of an integrated approach to hair care. To maintain hair health, it is also necessary to observe the correct diet, avoid stress, properly care for the hair and protect them from harmful environmental factors.

Remember that information about the health of hair and vitamins should be based on scientific research and recommendations of doctors. Be critical to the information that you get from the Internet, and do not believe everything you see or hear.

Chapter 12: How to choose the best vitamins for hair growth: Practical tips

The choice of the best vitamins for hair growth can be a difficult task, given the huge number of products presented on the market. To make the right choice, it is necessary to take into account several factors:

1. Determine your needs: Before you start taking any vitamins, it is important to determine which vitamins and minerals you lack. The best way to do this is to pass a blood test and consult a doctor.

2. Study the composition: Carefully study the composition of vitamins. Make sure that they contain the necessary vitamins and minerals in the correct dosages. Pay attention to the presence of biotin, vitamins of group B, vitamin D, vitamin E, vitamin C, iron, zinc, selenium and omega-3 fatty acids.

3. Choose quality products: Choose vitamins from famous and reliable manufacturers. Pay attention to the availability of quality certificates and customer reviews. Avoid buying vitamins from unverified sellers.

4. Consider the form of vitamins: Vitamins are available in various forms, such as tablets, capsules, chewing sweets and liquids. Choose the form that is most convenient for you for receiving.

5. Pay attention to additional ingredients: Some vitamins may contain additional ingredients, such as herbs, plant extracts and probiotics. Make sure that you do not have an allergy to any of these ingredients.

6. Consult a doctor: Before taking any vitamins, it is recommended to consult a doctor, especially if you have any diseases or you take any medicine. The doctor will help you determine what vitamins you need and in what dosage.

7. Be patient: Do not expect instant results from taking vitamins. It takes time to achieve noticeable results, usually several months. Be patient and consistent in taking vitamins and observe a balanced diet.

8. Follow your health: Visit a doctor regularly and follow your health. If you notice any side effects from taking vitamins, stop taking them and consult a doctor.

** Chapter 13: How