Hair vitamins: myths and reality about falling out

Vitamins for hair: myths and reality about falling out. Part 1: fundamental knowledge about hair and falling.

1.1. Anatomy and physiology of hair: the basis of understanding of problems.

Before delving into vitamin themes, it is necessary to understand the structure and life cycle of hair. Hair is a complex structure consisting of two main parts: a hair follicle located in the skin and a hair rod, visible part.

• Hair follicle: This miniature organ is a hair production factory. It is located in a dermis, a deep layer of the skin, and includes a hair onion, a dermal papilla (contains blood vessels and nerves that feed the hair) and sebaceous glands. It is in the follicle that cells, the formation of keratin (main hair protein) and hair growth occur.
• Hair rod: It consists of three layers: cuticles, bark and core.
  • Cuticle: The most outer layer consisting of flat, overlapping scales that protect the hair from damage. A healthy cuticle is smooth and brilliant, reflects the light. Damage to the cuticle leads to brittleness, dullness and split ends.
  • Cor (cortex): The main layer that determines the strength, elasticity and hair color. Contains melanin, the pigment responsible for hair color.
  • Core (Medulla): It is not in all hair, especially in thin hair, it can be absent. The functions of the core are not fully studied.

1.2. Hair life cycle: Growth and loss phases.

Hair does not grow continuously. They pass through the cyclic phases of growth, peace and falling. Understanding these phases is critical of assessing the causes of hair loss.

• Anagen (growth phase): The longest phase lasting from 2 to 7 years. During this phase, the hair is actively growing from a follicle. The duration of the anagen determines the maximum length of the hair. About 85-90% of the hair on the head are in the anagen phase.
• Katagen (transition phase): The phase lasting about 2-3 weeks. Hair growth stops, the follicle is reduced and the hair is separated from the dermal papilla.
• Telogen (Phase Salm): The phase lasting about 3 months. The hair remains in the follicle, but does not grow. About 10-15% of the hair on the head are in the heterogene phase.
• Exogen (falling phase): The phase during which the hair falls. New hair begins to grow in a follicle, pushing old hair. It is considered normal to fall up to 100 hair per day.

1.3. Types of hair loss: differences and causes.

Hair loss (alopecia) is a common problem affecting men and women of all ages. There are many types of alopecia, each of which has its own causes and mechanisms of development.

• Androgenetic alopecia (yeah): The most common type of hair loss, also known as baldness by male or female type. A genetically determined condition in which hair follicles become sensitive to dihydrotestosterone (DGT), a derivative of testosterone. DGT causes a miniaturization of follicles, leading to thinning and hair loss. In men, yeah usually begins with a bald spot on the temples and thinning the hair on the crown. In women, yeah manifests itself in the form of diffuse thinning of hair, especially in the field of parting.
• Telogene loss: Temporary hair loss, which occurs as a result of stress, illness, pregnancy, surgical intervention, medication or diet. A large amount of hair is premature to the heterogene phase, which leads to abundant hair loss a few months after exposure to the trigger.
• Focal alopecia (Alopecia Areata): Autoimmune disease in which the immune system attacks the hair follicles, causing hair loss in the form of rounded foci. It can affect the hair on the head, beard, eyebrows and other parts of the body. In some cases, focal alopecia can progress to total alopecia (complete loss of hair on the head) or universal alopecia (complete loss of hair throughout the body).
• Rickeeper alopecia: A group of diseases characterized by irreversible destruction of hair follicles and replacing them with scar tissue. Cicatricial alopecia can be caused by infections, injuries, inflammatory skin diseases or autoimmune processes.
• Traction alopecia: Hair loss caused by constant hair tension, for example, when wearing tight hairstyles (braids, bundles, dreadlocks) or the use of chemicals for hair straightening.
• Trichotillomania: A mental disorder in which a person experiences an irresistible desire to pull out his hair.

1.4. Factors affecting hair health: an integrated approach.

Hair health depends on many factors, including genetics, nutrition, hormonal balance, health status and hair care.

• Genetics: A genetic predisposition plays an important role in the development of androgenetic alopecia and other types of hair loss. Genes determine the sensitivity of the hair follicles to DGT, the duration of the anagen phase and other hair characteristics.
• Nutrition: Proper nutrition provides the body with the necessary nutrients for hair growth and health. The deficiency of certain vitamins, minerals and proteins can lead to hair loss, brittleness and dullness.
• Hormonal balance: Hormones play an important role in the regulation of hair growth. Hormonal changes associated with pregnancy, birth, menopause or thyroid diseases can affect the condition of the hair.
• Health status: Some diseases, such as anemia, autoimmune diseases and infections, can cause hair loss.
• Medicines: Some drugs, such as anticoagulants, antidepressants and chemotherapeutic drugs, can cause hair loss as a side effect.
• Stress: Chronic stress can negatively affect the health of the hair, causing a heterogeneous loss.
• Hair care: Incorrect hair care, such as frequent use of thermal tools, chemical curls, dyeing and tight hairstyles, can damage the hair and lead to its loss.

Vitamins for hair: myths and reality about falling out. Part 2: Vitamins and their role in hair health.

2.1. A review of the main vitamins necessary for the growth and health of the hair.

Vitamins are organic compounds necessary for the normal functioning of the body. Some vitamins play an important role in maintaining hair health, stimulating their growth, strengthening the structure and preventing loss.

• Vitamin A (Retinol): It is important for cell growth and differentiation, including cells of hair follicles. It also contributes to the production of sebum, which moisturizes the scalp and hair. Vitamin A deficiency can lead to dry scalp, brittle hair and hair loss. However, excess vitamin and can also cause hair loss.
• B vitamins B:
  • Vitamin B7 (Biotin): Often called “vitamin for hair.” It is involved in the metabolism of fats, carbohydrates and proteins necessary for hair growth. Biotin deficiency can lead to hair loss, fragility of nails and dermatitis. Although biotin deficiency is rare, biotin additives are often used to improve hair and nail health.
  • Vitamin B3 (Niacin): Improves blood circulation in the scalp, which helps the delivery of nutrients to hair follicles. Niacin deficiency can lead to Pellagra, a disease that is characterized by dermatitis, diarrhea and dementia. Hair loss can also be one of the symptoms of Pellagra.
  • Vitamin B5 (pantotenic acid): Participates in the metabolism of fats and carbohydrates, and also helps to moisturize the hair. The deficiency of pantothenic acid is rare, but can lead to hair loss and gray hair.
  • Vitamin B9 (folic acid): It is important for dividing cells and tissue growth, including hair. Folic acid deficiency can lead to anemia and hair loss.
  • Vitamin B12 (cobalamin): It is necessary for the formation of red blood cells that transfer oxygen to hair follicles. Vitamin B12 deficiency can lead to anemia and hair loss.
• Vitamin C (ascorbic acid): A powerful antioxidant that protects the hair follicles from damage to free radicals. It is also necessary for the synthesis of collagen, which is an important component of hair structure. Vitamin C deficiency can lead to scurvy, a disease that is characterized by bleeding gums, tooth loss and hair loss.
• Vitamin D: Plays an important role in the regulation of hair growth. Vitamin D receptors are found in hair follicles, and studies have shown that vitamin D deficiency can be associated with hair loss, especially with focal alopecia.
• Vitamin E (Tokoferol): An antioxidant that protects the hair follicles from damage by free radicals. Also improves blood circulation in the scalp.

2.2. The role of minerals in hair health: zinc, iron, selenium and others.

In addition to vitamins, minerals also play an important role in maintaining hair health.

• Iron: It is necessary for the formation of hemoglobin, which transfers oxygen to the cells of the body, including hair follicles. Iron deficiency is a common cause of hair loss, especially in women. Iron deficiency anemia can lead to heterogeneous loss.
• Zinc: Participates in growth and restoration of fabrics, including hair. It also helps to maintain the functioning of the sebaceous glands around the hair follicles. Zinc deficiency can lead to hair loss, dry scalp and dandruff.
• Selenium: An antioxidant that protects the hair follicles from damage by free radicals. It is also necessary for the production of thyroid hormones that play an important role in the regulation of hair growth. Selena deficiency can lead to hair loss and slowing hair.
• Magnesium: Participates in more than 300 enzymatic reactions in the body, including the synthesis of proteins necessary for hair growth. Magnesium deficiency can lead to hair loss and brittle hair.
• Silicon: It is important for the synthesis of collagen, which strengthens the structure of the hair.

2.3. Scientific data on vitamin additives and hair loss: what does the evidence base say?

Despite the fact that vitamins and minerals are necessary for hair health, the effectiveness of vitamin additives when hair loss is the subject of discussions.

• Vs. deficit deficiency vs. Supplements: It is important to understand that vitamin additives are most effective if there is a confirmed deficit of a particular vitamin or mineral. If you do not have a deficiency, taking additional vitamins, most likely, will not improve the condition of your hair and may even be harmful.
• Biotin: The most studied vitamin in the context of hair health. Although the Biotin deficiency is rare, additives with biotin can be useful for people with deficiency. However, studies show that taking biotin does not improve the condition of hair in people without deficiency. It is important to consider that high doses of biotin can distort the results of laboratory tests, especially tests for thyroid hormones.
• Vitamin D: Studies have shown the relationship between vitamin D deficiency and hair loss, especially with focal alopecia. Vitamin D additives can be useful for people with vitamin D deficiency and focal alopecia.
• Iron: Iron deficiency anemia is a common cause of hair loss, especially in women. Iron additives can be effective for the treatment of hair loss associated with iron deficiency. It is important to consult a doctor before taking additives with iron, since an excess of iron can be harmful.
• Zinc: Zinc deficiency can lead to hair loss. Tsinka supplements can be useful for people with zinc deficiency.
• Andogenetic alopecia: In relation to androgenetic alopecia (aha), vitamins are not the main treatment method. The main methods of treatment of aha include minoxidil and finsteride (for men). However, maintaining the optimal level of vitamins and minerals can contribute to the overall health of the hair and scalp, which can improve the results of the treatment of aha.

2.4. How to determine if you have a deficiency of vitamins and minerals: diagnostics and tests.

The best way to determine if you have a deficiency of vitamins and minerals is to pass blood tests. Your doctor may prescribe blood tests to assess the level of various vitamins and minerals, including vitamin D, vitamin B12, iron, zinc and others.

• General blood test (UAC): Can identify anemia (iron deficiency).
• Ferritin: Reflects iron reserves in the body.
• Vitamin D (25-OH vitamin D): Assesses the level of vitamin D in the blood.
• Vitamin B12: Assesses the level of vitamin B12 in the blood.
• Zinc: Assesses the level of zinc in the blood.

It is important to discuss the results of the tests with the doctor to determine if you have a shortage and whether you need to take vitamin additives. Do not self -medicate, since an excess of some vitamins and minerals can be harmful.

Vitamins for hair: myths and reality about falling out. Part 3: Myths and reality about vitamins and hair loss.

3.1. The debunking of popular myths about vitamins and hair loss.

There are many myths about vitamins and hair loss. It is important to distinguish the truth from fiction in order to make reasonable decisions about your health.

• Myth 1: Vitamins are a miracle tool from hair loss.
  • Reality: Vitamins are important for hair health, but they are not a universal solution to the problem of hair loss. Vitamin additives are most effective if there is a confirmed deficit. If hair loss is caused by other factors such as genetics, hormonal imbalance or autoimmune diseases, vitamins may not have a significant effect.
• Myth 2: The more vitamins, the better for hair.
  • Reality: Excess of some vitamins can be harmful and even lead to hair loss. For example, an excess of vitamin A can cause hair loss. It is important to observe the recommended doses of vitamins and not exceed them without consulting a doctor.
• Myth 3: Biotin is a panacea from all hair problems.
  • Reality: Biotin is important for hair health, but its deficiency is rare. Addresses with biotin can be useful for people with a deficiency of biotin, but they do not improve the condition of hair in people without deficiency. It is important to consider that high doses of biotin can distort the results of laboratory tests.
• Myth 4: Only expensive vitamin complexes are effective for hair.
  • Reality: The effectiveness of vitamin additives depends on their composition and dosage, and not on their price. It is important to choose high -quality additives from trusted manufacturers, but there is no need to overpay for expensive brands.
• Myth 5: Vitamins can restore damaged hair.
  • Reality: Vitamins cannot restore the damaged hair structure. Damaged hair can be improved with care products, such as masks, air conditioners and oils, but vitamins act from the inside, supporting the growth of new healthy hair.

3.2. Recommendations for the choice of vitamin complexes for hair: what to pay attention to.

If you decide to take vitamin complexes for hair, it is important to choose a quality product that meets your needs.

• Composition: Pay attention to the composition of the vitamin complex. It should contain vitamins and minerals necessary for the health of hair, such as vitamin A vitamins, vitamin C, vitamin D, vitamin E, iron, zinc, selenium and magnesium.
• Dosage: Make sure that the dosage of vitamins and minerals in the complex corresponds to the recommended daily standards. Do not exceed the recommended doses without consulting a doctor.
• Output form: Vitamin complexes are produced in various forms, such as tablets, capsules, chewing pastries and liquids. Choose a form that is most convenient for you.
• Manufacturer: Choose vitamin complexes from trusted manufacturers that have a good reputation and use high -quality ingredients.
• Reviews: Read the reviews of other users about the vitamin complex. This will help you get an idea of ​​its effectiveness and side effects.
• Consultation with a doctor: Before taking vitamin complexes, consult a doctor, especially if you have any diseases or you take medicines.

3.3. Diet for healthy hair: products rich in vitamins and minerals.

The best way to get the necessary vitamins and minerals for hair health is a balanced diet rich in fruits, vegetables, whole grain products, low -fat protein and healthy fats.

• Products rich in vitamin A: Carrots, sweet potatoes, pumpkin, spinach, cabbage, mango, apricots.
• Products rich in group B vitamins: Whole grain products, meat, poultry, fish, eggs, dairy products, legumes, nuts, seeds, green leafy vegetables.
• Products rich in vitamin C: Citrus fruits, berries, pepper, broccoli, Brussels cabbage, spinach.
• Products rich in vitamin D: Bold fish (salmon, tuna, sardines), egg yolk, enriched products (milk, cereals).
• Products rich in vitamin E: Vegetable oils (sunflower, olive), nuts, seeds, avocados, green leafy vegetables.
• Ground products: Red meat, poultry, fish, legumes, spinach, enriched cereals.
• Products rich in zinc: Meat, poultry, seafood, nuts, seeds, legumes, whole grain products.
• Products rich in selenium: Brazilian nuts, seafood, meat, poultry, eggs, whole grain products.

3.4. Other factors affecting hair loss: hormones, stress, hair care.

In addition to vitamins and minerals, other factors influence hair loss:

• Hormones: Hormonal imbalance associated with pregnancy, childbirth, menopause or thyroid diseases can affect the condition of the hair.
• Stress: Chronic stress can negatively affect the health of the hair, causing a heterogeneous loss.
• Hair care: Incorrect hair care, such as frequent use of thermal tools, chemical curls, dyeing and tight hairstyles, can damage the hair and lead to its loss.

It is important to consider all these factors when assessing the causes of hair loss and choosing treatment methods.

Vitamins for hair: myths and reality about falling out. Part 4: Practical recommendations and alternative approaches.

4.1. When you should consult a doctor when hair loss: an alarm signals.

Hair loss does not always require immediate seeing a doctor. However, there are signs that should alert you and become a reason for consulting with a specialist.

• Sudden and abundant hair loss: If you notice that hair falls out with shreds or in large quantities over a short period of time, this may be a sign of a serious disease.
• Hair loss, accompanied by itching, redness or inflammation of the scalp: These symptoms can indicate an infection or inflammatory scalp disease.
• Hair loss, accompanied by other symptoms, such as fatigue, weakness, weight loss or fever: These symptoms may indicate a systemic disease.
• Focal hair loss: Hair loss in the form of rounded foci can be a sign of focal alopecia, autoimmune disease.
• Hair loss after taking drugs or the beginning of a new treatment: Some drugs can cause hair loss as a side effect.
• Hair loss that does not improve after changing the diet and taking vitamin additives: If you have tried various methods of treating hair loss, but did not notice improvements, you must consult a doctor.

4.2. Diagnosis and treatment of hair loss: methods and approaches.

Diagnosis of hair loss includes a history of anamnesis, examination of the scalp and hair, as well as conducting additional studies, such as blood tests and trichoscopy (hair and scalp examination using a dermatoscope).

Treatment of hair loss depends on the cause of the loss.

• Andogenetic alopecia: Treatment includes the use of minoxidil (externally) and finsteride (for men). Minoxidil stimulates hair growth, and finsteride blocks the production of DGT.
• Telogene loss: The treatment is aimed at eliminating the cause of hair. It is important to avoid stress, eat right and take vitamin supplements, if there is a deficit.
• Focal alopecia: Treatment includes the use of corticosteroids (locally or systematically), minoxidyl and immunotherapy.
• Rickeeper alopecia: Treatment is aimed at preventing the further destruction of hair follicles. Corticosteroids, antibiotics and other drugs are used.
• Traction alopecia: Treatment consists in stopping hair tension.

4.3. Alternative methods for treating hair loss: effectiveness and safety.

In addition to traditional methods of treating hair loss, there are alternative approaches that can be useful.

• Mesotherapy: Injections of vitamins, minerals and other substances in the scalp. It is believed that mesotherapy stimulates hair growth and improves blood circulation in the scalp.
• PRP therapy (Platelet-Rich Plasma): Injections of blood plasma enriched with plasma plasma in the scalp. Platelets contain growth factors that stimulate hair growth.
• Low -level laser therapy (LLLT): The use of low -intensity laser light to stimulate hair growth.
• Aromatherapy: The use of essential oils to improve blood circulation in the scalp and stimulate hair growth. Oils, such as rosemary, lavender and cedar, are considered useful for hair.
• Traditional Chinese medicine (TKM): The use of herbal medicines and acupuncture to treat hair loss.

It is important to remember that the effectiveness and safety of alternative methods of treating hair loss is not always confirmed by scientific research. Before using alternative treatment methods, consult a doctor.

4.4. Hair care during loss: shampoos, air conditioners and other means.

Proper hair care plays an important role in preventing hair loss and maintaining their health.

• Shampoos: Choose soft shampoos that do not contain aggressive sulfates and parabens. Shampoos with biotin, keratin and other ingredients that strengthen hair can be useful.
• Air conditioners: Use air conditioners after each wash of the head to moisturize your hair and protect it from damage.
• Hair masks: Use hair masks regularly to feed and strengthen your hair. Masks with natural oils, such as coconut, olive and argan oil, can be especially useful.
• Avoid frequent use of thermal tools: Frequent use of hairdries, ironing and curls for curling can damage the hair and lead to its loss. Use heat protection products before using thermal tools.
• Avoid tight hairstyles: Tight hairstyles, such as braids, bundles and dreadlocks, can pull on the hair and lead to traction alopecia.
• Be careful with chemical procedures: Chemical curls, dyeing and straightening of hair can damage the hair and lead to its loss. Carry these procedures as little as possible and choose experienced craftsmen.
• Massage the scalp regularly: Scalp massage improves blood circulation and stimulates hair growth.
• Use combs with wide teeth: A comb with wide teeth is less damaged by hair than a comb with narrow teeth.

Vitamins for hair: myths and reality about falling out. Part 5: Additional tips and recommendations.

5.1. The effect of stress on hair loss: stress control methods.

Stress is one of the main factors affecting hair loss. Chronic stress can lead to heterogeneous loss, when a large amount of hair prematurely passes into the rest phase and falls out.

• Stress management: It is important to learn how to manage stress in order to maintain hair health.
  • Regular physical exercises: Physical exercises help reduce stress and improve mood.
  • Meditation and yoga: Meditation and yoga help to relax and reduce stress.
  • Sufficient sleep: A lack of sleep can aggravate stress. Try to sleep at least 7-8 hours a day.
  • Proper nutrition: Healthy nutrition helps maintain energy level and reduce stress.
  • Social support: Communication with friends and family helps to reduce stress.
  • Hobbies and hobbies: Find the time for classes that you like and help to relax.
  • Professional help: If you cannot cope with stress yourself, contact a psychologist or psychotherapist.

5.2. Hormonal balance and hair health: how to maintain hormonal balance.

Hormones play an important role in the regulation of hair growth. Hormonal changes associated with pregnancy, birth, menopause or thyroid diseases can affect the condition of the hair.

• Pregnancy and childbirth: During pregnancy, the level of estrogen in the body increases, which leads to an improvement in hair condition. After childbirth, the level of estrogen falls, which can lead to hair loss (postpartum loss).
• Menopause: During menopause, the level of estrogen in the body decreases, which can lead to thinning and hair loss.
• Thyroid diseases: Hypothyroidism (decrease in thyroid function) and hyperthyroidism (increased thyroid function) can cause hair loss.
• Ovarian polycystic ovary (SPKU): PCOA can cause hormonal imbalance, leading to hair loss by male type.

To maintain hormonal balance, it is important:

• Proper nutrition: Healthy nutrition, rich in fruits, vegetables, whole grain products and low -fat protein, helps to maintain hormonal balance.
• Regular physical exercises: Exercise helps regulate the level of hormones.
• Sufficient sleep: A lack of sleep can disrupt hormonal balance.
• Stress management: Stress can affect the level of hormones.
• Consultation with a doctor: If you suspect that you have a hormonal imbalance, consult a doctor for diagnosis and treatment.

5.3. Hair loss prevention: useful habits and tips.

Prevention of hair loss is a set of measures aimed at maintaining hair health and preventing their loss.

• Proper nutrition: A balanced diet rich in vitamins, minerals and protein is necessary for hair health.
• Adequate hair care: Use soft shampoos and air conditioners, avoid frequent use of thermal tools and tight hairstyles.
• Stress management: Learn to manage stress using physical exercises, meditation, yoga and other methods.
• Sufficient sleep: Try to sleep at least 7-8 hours a day.
• Regular medical examinations: Regular medical examinations will help identify diseases that can cause hair loss at an early stage.
• Avoid smoking: Smoking worsens blood circulation in the scalp and can lead to hair loss.
• Protect the hair from the sun: Long -term exposure to sunlight can damage hair. Use hats or sunscreen for hair.
• Do not abuse coloring and chemical curl: These procedures can damage the hair and lead to its loss.
• Be careful with medicines: Some drugs can cause hair loss as a side effect. Discuss this issue with a doctor if you take medicines.

5.4. Prospects for studies in the field of hair loss: new discoveries and development.

Science does not stand still, and studies in the field of hair loss aimed at developing new methods of treatment and prevention are constantly conducted.

• Gene therapy: Gene therapy can be used to correct genetic defects that cause hair loss.
• Cell therapy: Cell therapy involves the use of stem cells to restore damaged hair follicles.
• New medications: New drugs are developed that affect various mechanisms leading to hair loss.
• Studies of the scalp microbioma: The study of the microbioma of the scalp can help develop new methods of treating hair loss based on the restoration of the balance of microorganisms.
• Artificial intelligence (AI) and diagnostics: AI is used to analyze images of scalp and hair, which allows you to more accurately diagnose the causes of hair loss.

These studies give hope that in the future more effective methods of treatment and prevention of hair loss will appear.

5.5. The importance of an integrated approach to solving the problem of hair loss.

It is important to understand that hair loss is a multifactorial problem that requires an integrated approach to solving.

• Diagnosis: It is necessary to establish the cause of hair loss in order to choose the most effective treatment method.
• Treatment: Treatment should be aimed at eliminating the cause of hair loss.
• Hair care: Proper hair care helps maintain their health and prevent further loss.
• Life: A healthy lifestyle, including proper nutrition, stress management and sufficient sleep, plays an important role in maintaining hair health.
• Support: It is important to get support from a doctor, family and friends.

Only an integrated approach will allow you to effectively fight hair loss and restore health and beauty to your hair