The best vitamins for hair growth: rating

The best vitamins for hair growth: rating

B vitamins B: the foundation of a healthy hairline

B vitamins play the central role in cellular metabolism, which directly affects the growth and health of the hair. The lack of these vitamins can lead to a slowdown in hair growth, their thinning and even loss.

• Biotin (B7 or H): Perhaps the most famous hair vitamin, biotin is necessary for the production of keratin, the main protein of which the hair consists of. Biotin deficiency, although relatively rare, can cause hair loss, fragility of nails and dermatitis. Products rich in biotin: eggs (especially yolks), nuts (almonds, peanuts, walnuts), seeds (sunflower), liver, salmon, avocados and sweet potatoes. Biotin is also available in the form of additives, but it is important to consult a doctor before starting, since high doses can affect the results of some laboratory tests.

• Niacin (B3): Niacin improves blood circulation, which helps the delivery of nutrients and oxygen to hair follicles. This stimulates hair growth and strengthens their structure. Niacin deficiency can lead to Pellagra, a disease that manifests itself, inter alia, hair loss. Niacin is contained in meat, fish, poultry, mushrooms, arachis and whole grain products.

• Pantotenic acid (B5): Pantotenic acid is involved in the metabolism of fats and carbohydrates necessary for the health of the hair. It also helps to retain moisture in the hair, making them stronger and more elastic. The deficiency of pantothenic acid can lead to thinning of the hair and their premature turnover. Pantotenic acid is present in a wide range of products, including meat, eggs, milk, vegetables (broccoli, avocados) and mushrooms.

• Folic acid (B9): Folic acid is necessary for dividing cells and tissue growth, including hair. It contributes to the formation of healthy red blood cells that transfer oxygen to hair follicles. Folic acid deficiency can lead to a slowdown in hair growth and their loss. Folic acid is found in dark green leafy vegetables (spinach, broccoli), legumes (lentils, beans), citrus fruits and enriched cereals.

• Vitamin B12 (cobalamin): B12 is important for the formation of red blood cells and maintaining the health of the nervous system. B12 deficiency can lead to anemia, which, in turn, can cause hair loss. Vitamin B12 is mainly contained in animal products, such as meat, fish, poultry, eggs and dairy products. Vegetarians and vegans are recommended to take B12 additives or use enriched products.

• Riboflavin (b2): Riboflavin is involved in cellular growth and functioning. Its deficiency can lead to brittleness and dry hair, as well as to dermatitis of the scalp. Sources of riboflavin: milk, eggs, meat, green vegetables and enriched cereals.

• TIAMIN (B1): Tiamine is necessary for carbohydrate metabolism and maintaining a healthy nervous system. It affects the general health of the body, which, in turn, can affect the condition of the hair. Tiamine is found in pork, legumes, nuts and whole grains.

• Pyridoxin (B6): B6 is involved in the metabolism of proteins and amino acids necessary for building keratin. It also helps to regulate the hormonal balance, which can affect hair growth. B6 deficiency can lead to hair loss and dermatitis. B6 is contained in meat, fish, poultry, bananas, avocados and potatoes.

Vitamin D: Solar Vitamin for Hair Health

Vitamin D plays an important role in the immune function, bone health and, as studies show, in hair growth. Vitamin D deficiency is associated with alopecia (hair loss). Vitamin D helps stimulate the growth of new hair follicles and maintain existing health. The main source of vitamin D is sunlight, but it is also found in fatty fish (salmon, tuna, mackerel), egg yolk and enriched products (milk, cereals). With a lack of sunlight or limited consumption of these products, it is recommended to take vitamin D.

Vitamin E: antioxidant hair protection

Vitamin E is a powerful antioxidant that protects the cells from damage by free radicals. Free radicals can damage the hair follicles and slow down hair growth. Vitamin E also improves blood circulation in the scalp, which helps the delivery of nutrients to hair follicles. Products rich in vitamin E: vegetable oils (sunflower, olive, almond), nuts (almonds, hazelnuts), seeds (sunflower), green leafy vegetables and avocados.

Vitamin C: collagen stimulator and antioxidant

Vitamin C is necessary for the production of collagen, the main protein, of which the skin, hair and nails consist. Collagen provides hair with strength and elasticity. Vitamin C is also a powerful antioxidant that protects the hair follicles from damage to free radicals. In addition, vitamin C helps to absorb iron, which is also important for hair health. Vitamin C is found in citrus fruits (oranges, lemons, grapefruit), berries (strawberries, blueberries), kiwi, Bulgarian pepper, broccoli and spinach.

Vitamin A: Generation and moisture regulator

Vitamin A is necessary for the growth and differentiation of cells, including cells of hair follicles. It also helps to produce skin fat (sebum), which moisturizes the scalp and supports hair health. However, excessive consumption of vitamin A can lead to hair loss, so it is important to observe moderation. Vitamin A is found in animal products (liver, eggs, dairy products) and in plant sources in the form of beta-carotene (carrots, sweet potatoes, pumpkin, dark green leafy vegetables).

Minerals: important elements for hair health

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

• Iron: Iron is necessary for transferring oxygen to the cells of the body, including hair follicles. Iron deficiency (anemia) is one of the most common causes of hair loss, especially in women. Products rich in iron: red meat, liver, poultry, legumes (lentils, beans), spinach and enriched cereals. For better assimilation of iron, it is recommended to use it along with products rich in vitamin C.

• Zinc: Zinc is involved in the growth and restoration of fabrics, including hair. It also helps to maintain the functioning of the sebaceous glands that moisturize the scalp and hair. Zinc deficiency can lead to hair loss, their thinning and dandruff. Zinc is contained in meat, seafood (oysters), nuts, seeds and legumes.

• Selenium: Selenium is an antioxidant that protects the cells from damage by free radicals. It also plays a role in the production of thyroid hormones, which affect hair growth. Selena deficiency can lead to hair loss. Selenium is contained in Brazilian nuts (one or two nuts per day can provide daily need), seafood, meat and eggs.

• Magnesium: Magnesium is involved in many biochemical processes in the body, including protein synthesis and cell growth. It also helps to regulate the level of stress that can affect the condition of the hair. Magnesium deficiency can lead to hair loss. Magnesium is found in dark green leafy vegetables, nuts, seeds, legumes and whole grains.

• Silicon: Silicon is an important component of connective tissue, including hair. It helps to strengthen the structure of the hair and make it more resistant to damage. Silicon is found in whole grain products, cucumbers, onions and strawberries.

• Iodine: Iodine is necessary for the normal function of the thyroid gland. Thyroid dysfunction can lead to hair loss. The main source of iodine is iodized salt, seafood and dairy products.

Other beneficial substances for hair growth

In addition to vitamins and minerals, there are other substances that can contribute to the growth and health of the hair.

• Omega-3 fatty acids: Omega-3 fatty acids have anti-inflammatory properties and can improve the health of the scalp, which, in turn, promotes hair growth. Omega-3 fatty acids are found in fatty fish (salmon, mackerel, herring), linen seeds, chia seeds and walnuts.

• Amino acids: Amino acids are construction blocks of proteins, including keratin, the main protein from which the hair consists of. Enough consumption of amino acids is necessary for healthy hair growth. Amino acids are found in meat, fish, poultry, eggs, dairy products, legumes and nuts.

• Coenzim Q10 (COQ10): COQ10 is an antioxidant that protects the cells from damage by free radicals. It also participates in the production of energy in cells, which can contribute to hair growth. COQ10 is contained in meat, fish, poultry and nuts.

• Collagen: Collagen is the main protein of which the skin, hair and nails consist. Reception of collagen additives can improve the structure of the hair, make it more durable and elastic.

• L-Cistein: L-cysteine ​​is an amino acid that is part of keratin. It helps to strengthen hair and improve their structure. L-cysteine ​​is found in meat, eggs, dairy products and legumes.

Vitamins rating for hair growth

The rating below is based on scientifically confirmed data, user reviews and vitamins. It is important to understand that the effectiveness of vitamins can vary depending on the individual characteristics of the body and the causes of hair loss.

1. Biotin (B7): The unconditional leader of the rating due to his key role in the production of Keratin. Effective with a deficiency of biotin, manifested of hair loss and brittle nails.

2. Vitamin D: It is important for stimulating the growth of new hair follicles. Vitamin D deficiency is widespread, so its additives are often useful.

3. Iron: It is necessary to transfer oxygen to hair follicles. Iron deficiency is a common cause of hair loss, especially in women.

4. Zinc: Participates in growth and restoration of fabrics, including hair. Zinc deficiency can lead to hair loss and scalp problems.

5. B vitamins (complex): Provide comprehensive support for hair health, participating in various metabolic processes.

6. Vitamin E: Antioxidant protection for hair follicles, improving blood circulation in the scalp.

7. Vitamin C: It is necessary for the production of collagen and assimilation of iron.

8. Omega-3 fatty acids: Anti -inflammatory effect, improving the health of the scalp.

9. Silicon: Strengthening the structure of the hair.

10. Collagen: Improving the strength and elasticity of the hair.

How to choose vitamins for hair growth

When choosing vitamins for hair growth, the following factors should be taken into account:

• The cause of hair loss: It is important to determine the cause of hair loss in order to choose the most effective vitamins. If hair loss is associated with a deficiency of certain vitamins or minerals, then taking the appropriate additives can help. If hair loss is caused by other factors, such as hormonal disorders, stress or illness of the scalp, then you must consult a doctor for diagnosis and treatment.

• Composition: Carefully study the composition of the vitamin complex. Make sure that it contains the necessary vitamins and minerals in sufficient dosage. Avoid products containing artificial dyes, flavors and other harmful additives.

• Output form: Vitamins for hair are available in various forms of release: tablets, capsules, chewing sweets, liquids and shampoos. Choose a form that is most convenient for you.

• Manufacturer: Give preference to well -known and reliable manufacturers who have a good reputation and conduct quality control of their products.

• Reviews: Read the reviews of other users about the vitamin complex. This will help you get an idea of ​​its effectiveness and possible side effects.

• Consultation with a doctor: Before taking any vitamins for hair growth, it is recommended to consult a doctor, especially if you have any chronic diseases or you take other drugs. The doctor will be able to evaluate your health status and recommend the most suitable vitamin complex.

Ways to use vitamins for hair growth

• Reception of vitamin complexes: The most common way to use vitamins for hair growth is the use of vitamin complexes in the form of tablets or capsules. Follow the packaging instructions and take vitamins regularly.

• Balanced nutrition: Provide your body with a sufficient amount of vitamins and minerals using a balanced diet. Include in your diet products rich in group B vitamins, vitamin D, vitamin E, vitamin C, iron, zinc and other useful substances.

• Local application: Some vitamins and minerals can be used locally in the form of shampoos, masks and hair serums. For example, shampoos with biotin and vitamin B5 can help strengthen hair and improve their structure.

• Injections: In some cases, the doctor may prescribe injections of vitamins and minerals to stimulate hair growth. This method is used for a serious deficiency of certain substances or with the ineffectiveness of other treatment methods.

Side effects and contraindications

In most cases, vitamins for hair growth are safe if taken in recommended doses. However, in some cases, side effects can occur, such as nausea, stomach disorder, allergic reactions and skin rashes.

Contraindications for taking vitamins for hair growth are:

• Individual intolerance to the components of the vitamin complex.
• Hypervitaminosis (excess of vitamins in the body).
• Some chronic diseases.
• Pregnancy and breastfeeding (you need to consult a doctor).

Hair care recommendations to stimulate growth

In addition to taking vitamins, it is important to observe proper hair care in order to stimulate their growth and health.

• Correct hair washing: Do not wash your hair too often, as it can dry the scalp and hair. Use soft shampoo suitable for your hair type. Rinse the shampoo thoroughly and apply air conditioning to the ends of the hair.

• Careful combing: Comb the hair carefully, starting from the tips and gradually rising to the roots. Use a comb with wide teeth so as not to damage your hair. Do not comb wet hair, as it is more vulnerable to damage.

• Limit the use of hot tools: Avoid frequent use of a hairdryer, ironing and curling iron, as it can damage the hair and make it brittle. If you are still using hot tools, use heat protection products.

• Protect your hair from the sun and wind: Wear a headdress in sunny and windy weather to protect your hair from the harmful effects of ultraviolet rays and drying.

• Avoid tight hairstyles: Tight hairstyles, such as braids and tails, can squeeze hair follicles and lead to hair loss. Try to make more free hairstyles.

• Scalp massage: Regular scalp massage improves blood circulation and stimulates hair growth. Massage the scalp with your fingertips with circular motions for several minutes every day.

• Haircut of split ends: Regularly cut the split ends of the hair to prevent their further stratification and brittleness.

• Reducing stress: Stress can negatively affect the condition of the hair. Find ways to reduce stress, such as yoga, meditation or walking in the fresh air.

Conclusion

Vitamins and minerals play an important role in the health and growth of hair. Balanced diet, proper hair care and taking the necessary vitamin complexes can help improve the condition of the hair, make it stronger, healthy and beautiful. Before taking any vitamins for hair growth, it is recommended to consult a doctor to determine the cause of hair loss and choose the most suitable vitamin complex.