Top vitamins for hair growth and stopping loss

Article: TOP of vitamins for hair growth and stopping loss

I. Introduction to the world of hair health: the role of vitamins

Hair health, their growth and density are not only a matter of aesthetics, but also a reflection of the general state of the body. Hair loss, dullness and brittleness can be signals about the deficiency of important nutrients, including vitamins. Vitamins play a key role in maintaining the normal function of hair follicles, stimulating the growth of new hair and strengthening existing ones. They participate in various biochemical processes necessary for the synthesis of keratin – the main building material of the hair.

II. Vitamin A: Generation and moisture regulator

Vitamin A, or retinol, is a fat -soluble vitamin necessary for the growth and differentiation of cells, including cells of hair follicles. It contributes to the production of sebum, which moisturizes the scalp and hair, preventing dryness and brittleness. Vitamin A deficiency can lead to dry scalp, dandruff and, as a result, to hair loss.

• The mechanism of action: Vitamin A stimulates cell division in hair follicles, contributing to the growth of new hair. It also regulates the work of the sebaceous glands, maintaining the optimal level of hydration of the scalp.
• Sources of vitamin A:
  • Animal sources: The liver (beef, pork, chicken), fish oil, egg yolks, dairy products (cheese, oil, milk).
  • Plant sources (provitamin a – beta -carotene): Carrots, pumpkin, sweet potatoes, spinach, kale cabbage, broccoli. Beta-carotene is converted into vitamin A in the body.
• Recommendations for use: It is important to remember that vitamin A is a fat -soluble vitamin, and its excess can be toxic. The recommended daily dose for adults is 700-900 mcg (micrograms). It is better to receive vitamin A from food, and supplement only on the recommendation of a doctor.
• Peculiarities: Pregnant women should be careful about taking additives with vitamin A, since high doses can be harmful to the fetus.

III. B vitamins B: Energy for hair growth

Group B vitamins, especially biotin (vitamin B7) and vitamin B12, play an important role in the metabolism of energy and the production of cells, including cells of hair follicles. They are necessary for healthy hair growth and preventing their loss.

• Biotin (Vitamin B7): Biotin is involved in the synthesis of keratin, the main protein, of which the hair, skin and nails consist. Biotin deficiency can lead to hair loss, thinning of hair, fragility of nails and skin rashes.

  • The mechanism of action: Biotin is a cofactor of enzymes involved in the metabolism of fats, carbohydrates and proteins, which is necessary for the production of energy and the synthesis of keratin.
  • Sources of biotin: Eggs (especially yolk), liver, kidneys, yeast, nuts (almonds, walnuts), seeds (sunflower seeds), avocado, salmon.
  • Recommendations for use: The recommended daily dose of biotin for adults is 30-100 mcg. In some cases, with a pronounced deficiency, the doctor may prescribe higher doses.
  • Peculiarities: Biotin’s deficiency is relatively rare, but can occur with prolonged use of antibiotics, the use of raw eggs (avidine contained in the ovary protein, binds biotin, preventing its absorption) or in some intestinal diseases.

• Vitamin B12 (cobalamin): Vitamin B12 is necessary for the formation of red blood cells, which transfer oxygen and nutrients to hair follicles. Vitamin B12 deficiency can lead to anemia, which, in turn, can cause hair loss.

  • The mechanism of action: Vitamin B12 is involved in the synthesis of DNA and RNA, and is also necessary for the normal functioning of the nervous system. It contributes to cell division and provides hair follicles with the necessary nutrients.
  • Sources of vitamin B12: Animal products: meat (beef, pork, bird), fish (salmon, tuna), eggs, dairy products (milk, cheese). Plant products do not contain vitamin B12 if they are not enriched artificially.
  • Recommendations for use: The recommended daily dose of vitamin B12 for adults is 2.4 μg. People who adhere to a vegetarian or vegan diet should take additives with vitamin B12 or consume enriched products.
  • Peculiarities: Vitamin B12 is well absorbed from animal products. However, in people with problems of the gastrointestinal tract, for example, atrophic gastritis, the absorption of vitamin B12 may be disturbed. In such cases, vitamin B12 in the form of injections or sublingual tablets may be required.

• Other B vitamins B:

  • Vitamin B3 (Niacin): Improves blood circulation in the scalp, contributing to the flow of nutrients to hair follicles.
  • Vitamin B5 (pantotenic acid): Participates in the metabolism of fats and carbohydrates necessary for hair growth.
  • Vitamin B6 (Pyridoxin): Helps to absorb the proteins necessary for the synthesis of keratin.
  • Folic acid (vitamin B9): It is necessary for dividing cells and hair growth.

IV. Vitamin C: antioxidant and collagen stimulator

Vitamin C, or ascorbic acid, is a powerful antioxidant that protects the hair follicles from damage by free radicals. It is also necessary for the synthesis of collagen, a protein that strengthens the hair and makes it more elastic.

• The mechanism of action: Vitamin C neutralizes free radicals that can damage the hair follicles and lead to hair loss. It also participates in the synthesis of collagen, which provides structural support to hair and scalp.
• Sources of vitamin C: Citrus fruits (oranges, lemons, grapefruits), berries (strawberries, blueberries, raspberries), kiwi, pepper (bell pepper), broccoli, spinach, tomatoes.
• Recommendations for use: The recommended daily dose of vitamin C for adults is 75-90 mg. Smokers and people subject to stress may require a higher dose.
• Peculiarities: Vitamin C is a water -soluble vitamin, so it does not accumulate in the body and excess is excreted in the urine.

V. Vitamin D: Hair growth cycle regulator

Vitamin D plays an important role in the regulation of the hair growth cycle. Vitamin D deficiency is associated with various types of hair loss, including focal alopecia and heterogene hair loss.

• The mechanism of action: Vitamin D is involved in the regulation of genes expression that control the growth and differentiation of cells of hair follicles. It also has immunomodulating properties and can play a role in preventing autoimmune diseases that can cause hair loss.
• Sources of vitamin D:
  • Sunlight: The body produces vitamin D under the influence of sunlight. For sufficient production of vitamin D, it is necessary to be in the sun without sunscreen for 15-20 minutes a day.
  • Food sources: Bold fish (salmon, tuna, mackerel), egg yolks, mushrooms, enriched products (milk, juices).
  • Supplements: Vitamin D3 (cholecalciferol) is the most effective form of vitamin D.
• Recommendations for use: The recommended daily dose of vitamin D for adults is 600-800 IU (international units). People with vitamin D deficiency may require a higher dose that the doctor must prescribe.
• Peculiarities: Vitamin D deficiency is widespread, especially in regions with insufficient sunlight. A blood test for vitamin D level will help determine whether you need to take additives.

VI. Vitamin E: antioxidant and blood circulation improved

Vitamin E is another powerful antioxidant that protects the hair follicles from damage to free radicals. It also improves blood circulation in the scalp, contributing to the flow of nutrients to hair follicles.

• The mechanism of action: Vitamin E neutralizes free radicals and improves blood circulation, providing hair follicles with oxygen and nutrients.
• Sources of vitamin E: Vegetable oils (sunflower, soy, olive), nuts (almonds, hazelnuts), seeds (sunflower seeds), avocado, green leafy vegetables.
• Recommendations for use: The recommended daily dose of vitamin E for adults is 15 mg.
• Peculiarities: Vitamin E is a fat -soluble vitamin, so it accumulates in the body. Excessive use of vitamin E in the form of additives can lead to undesirable side effects.

VII. Microelements for hair health: zinc, iron, selenium

In addition to vitamins, trace elements, such as zinc, iron and selenium, play an important role in hair health.

• Zinc: Zinc is necessary for tissue growth and restoration, including fabric follicles. He also participates in the regulation of the sebaceous glands. Zinc deficiency can lead to hair loss, slowing hair and dry scalp.

  • Sources of zinc: Oysters, red meat, poultry, nuts, seeds, legumes, whole grain products.
  • Recommendations for use: The recommended daily zinc dose for adults is 8-11 mg.

• Iron: Iron is necessary for the formation of hemoglobin, protein, which tolerates oxygen in red blood cells. Iron deficiency can lead to anemia, which, in turn, can cause hair loss.

  • Iron sources: Red meat, poultry, fish, legumes, green leafy vegetables (spinach, cabbage), dried fruits.
  • Recommendations for use: The recommended daily dose of iron for women is 18 mg, for men – 8 mg. Women during pregnancy and lactation require more iron.

• Selenium: Selenium is an antioxidant that protects the hair follicles from damage by free radicals. It is also necessary for the normal function of the thyroid gland, which plays an important role in hair growth.

  • Sources of Selena: Brazilian nuts, fish (tuna, halve, sardines), eggs, meat, bird, sunflower seeds.
  • Recommendations for use: The recommended daily dose of selenium for adults is 55 μg.

VIII. Diagnostics and consultation of a doctor: the key to effective treatment

Before you start taking vitamins and additives for hair growth and stopping the loss, it is important to consult a doctor or a trichologist. The doctor will conduct an examination to identify the cause of hair loss and determine which vitamins and trace elements you need. A blood test can help identify a deficiency of nutrients and evaluate the general state of health. Self -medication can be ineffective and even harmful.

IX. Nutrition for healthy hair: a balanced diet

A balanced diet rich in vitamins, minerals and proteins is the basis for hair health. Use a variety of products, including fruits, vegetables, whole grain products, low -fat meat, fish, nuts and seeds. Avoid processed products, sugar and fast food, which can negatively affect hair health.

X. Additional hair care tips:

• Careful handling of hair: Avoid frequent use of a hairdryer, ironing and other thermal devices. Try not to injure your hair when combing and styling.
• The right choice of hair care products: Use shampoos, air conditioners and masks that are suitable for your hair type. Avoid means containing aggressive chemicals.
• Scalp massage: Scalp massage improves blood circulation and stimulates hair growth.
• Sun protection: Protect your hair from exposure to ultraviolet rays, especially in the summer.
• Stress management: Stress can negatively affect hair health. Try to avoid stressful situations and find ways to relax.

XI. Innovative solutions: vitamin complexes and cosmetics

On the market there are many vitamin complexes and cosmetics designed to improve hair growth and stop loss. When choosing such funds, it is important to pay attention to the composition, reputation of the manufacturer and consumer reviews. However, it should be remembered that such funds are not a replacement of a balanced diet and consultation with a doctor.

XII. Conclusion: an integrated approach to hair health

Hair health is a comprehensive question that requires an integrated approach. It is important not only to take vitamins and trace elements, but also to eat right, carefully care for hair and monitor the general state of health. Consultation with a doctor and an individual approach to treatment will help to achieve the best results.