What vitamins will help stop hair loss?

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What vitamins will help stop hair loss?

Hair loss is a common problem that affects both men and women. The reasons can be different, including genetic predisposition, hormonal changes, stress, malnutrition and certain medical conditions. Although there are various methods of treating hair loss, an important role is played by maintaining the optimal level of vitamins and minerals. In this article, we will consider in detail what vitamins can help stop or reduce hair loss, explain their action mechanisms, consider the sources of these vitamins and provide recommendations for their use.

Vitamin A (Retinol)

Vitamin A plays an important role in the growth and development of all cells of the body, including hair follicles. It contributes to the production of skin fat, oily substance, which moisturizes the scalp and hair, preventing their 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 the proliferation of hair follicles, promotes their differentiation and supports the healthy condition of the scalp. It is also an antioxidant, protecting the cells from damage caused by free radicals.

  • Sources:

    • Animal products: liver (beef, chicken), egg yolks, dairy products (milk, cheese, butter).
    • Plant products (contain beta-carotene, which the body transforms into vitamin A): carrots, sweet potatoes, spinach, cabbage, pumpkin.

  • Recommendations: It is important to observe moderation in the consumption of vitamin A, since its excess (hypervitaminosis A) can also lead to hair loss and other side effects. The recommended daily adult norm is 700 mcg for women and 900 μg for men. Consultation with a doctor before taking vitamin A additives is necessary, especially if there are any diseases of the liver or kidneys.

B vitamins b

B vitamins play a key role in the metabolism of the energy necessary for the growth and maintenance of hair health. Several vitamins of this group, in particular biotin (vitamin B7), niacin (vitamin B3), pantothenic acid (vitamin B5), folic acid (vitamin B9) and vitamin B12, are especially important for hair health.

  • Biotin (Vitamin B7)

    Biotin, perhaps the most famous vitamin for hair health. It is involved in the metabolism of fats, carbohydrates and proteins that are necessary for hair growth. Biotin deficiency can lead to thinning of the hair, their brittleness and loss.

    • The mechanism of action: Biotin is necessary for the synthesis of keratin, the main protein that makes up the structure of the hair. It also improves blood circulation in the scalp, ensuring the delivery of nutrients to hair follicles.

    • Sources:

      • Egg yolks, liver, yeast, nuts (almonds, peanuts, walnuts), seeds (sunflower, pumpkin), avocados, salmon.

    • Recommendations: The recommended daily norm of biotin is 30 μg for adults. Biotin’s deficiency is rare, but its additives can be useful for people with weakened or dropping hair. It is important to remember that the results can be individual.

  • Niacin (Vitamin B3)

    Niacin (nicotinic acid) improves blood circulation in the scalp, which helps the delivery of oxygen and nutrients to hair follicles.

    • The mechanism of action: Niacin expands blood vessels, improving blood flow to the scalp. This contributes to hair growth and strengthens their roots.

    • Sources:

      • Meat (beef, poultry), fish (tuna, salmon), liver, mushrooms, peanuts, sunflower seeds, whole grains.

    • Recommendations: The recommended daily Niacin norm is 14 mg for women and 16 mg for men. Reception of high doses of niacin can cause redness of the skin and other side effects, so it is important to follow the doctor’s recommendations.

  • Pantotenic acid (vitamin B5)

    Pantotenic acid is involved in the metabolism of fats, carbohydrates and proteins, and is also necessary for the synthesis of coherent A (COA), which plays an important role in many biochemical processes in the body, including hair growth.

    • The mechanism of action: Pantotenic acid strengthens the hair follicles, improves hair structure and prevents their brittleness. It can also help reduce hair loss caused by stress.

    • Sources:

      • Meat (beef, poultry), fish, eggs, milk, mushrooms, avocados, sweet potatoes, broccoli, cauliflower.

    • Recommendations: The recommended daily panthenic acid rate is 5 mg for adults. The deficit is rare, since it is widespread in food products.

  • Folic acid (vitamin B9)

    Folic acid is necessary for the growth and division of cells, including cells of hair follicles. It is involved in the synthesis of DNA and RNA, as well as in amino acid metabolism.

    • The mechanism of action: Folic acid stimulates the growth of new cells, strengthens the hair follicles and improves the general condition of the hair.

    • Sources:

      • Dark green leafy vegetables (spinach, romen salad, kale cabbage), legumes (lentils, beans, peas), avocados, citrus fruits (oranges, grapefruits), enriched cereals.

    • Recommendations: The recommended daily folic acid norm is 400 μg for adults. For pregnant women, it increases to 600 mcg.

  • Vitamin B12 (cobalamin)

    Vitamin B12 is necessary for the formation of red blood cells, which cause 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 provides the normal functioning of the circulatory system, which is necessary for the health of the hair.

    • Sources:

      • Animal products: meat (beef, bird), fish (salmon, tuna), eggs, dairy products (milk, cheese). Vegetarians and vegans are recommended to take vitamin B12 additives or use enriched products.

    • Recommendations: The recommended daily vitamin B12 is 2.4 μg for adults.

Vitamin C (ascorbic acid)

Vitamin C is a powerful antioxidant that protects the hair follicles from damage caused by free radicals. It is also necessary for the synthesis of collagen, protein, which is an important component of hair structure.

  • The mechanism of action: Vitamin C neutralizes free radicals, reducing oxidative stress that can contribute to hair loss. It also contributes to the absorption of iron, which is necessary for hair growth.

  • Sources:

    • Citrus fruits (oranges, lemons, grapefruits), berries (strawberries, blueberries, raspberries), pepper (sweet pepper, chili pepper), broccoli, Brussels cabbage, kiwi.

  • Recommendations: The recommended daily vitamin C is 75 mg for women and 90 mg for men. Smokers are recommended to increase the consumption of vitamin C, as smoking increases oxidative stress.

Vitamin D.

Vitamin D plays an important role in the regulation of cellular growth and differentiation, and also participates in the functioning of the immune system. Studies have shown that vitamin D deficiency can be associated with hair loss, especially with focal alopecia.

  • The mechanism of action: Vitamin D stimulates the growth of hair follicles and is involved in immune regulation.

  • Sources:

    • Sunlight (the body produces vitamin D under the influence of sunlight), fatty fish (salmon, tuna, sardines), egg yolks, enriched products (milk, juices, cereals).

  • Recommendations: The recommended daily vitamin D norm is 600 IU (international units) for adults. For people living in the northern latitudes or having a limited effect of sunlight, it may be necessary to take vitamin D additives. Before taking high doses of vitamin D, it is recommended to consult a doctor.

Vitamin E

Vitamin E is a powerful antioxidant that protects the body cells from damage caused by free radicals. It also improves blood circulation in the scalp, which promotes hair growth.

  • The mechanism of action: Vitamin E neutralizes free radicals, reducing oxidative stress and improving blood circulation in the scalp.

  • Sources:

    • Vegetable oils (sunflower, safflower, olive), nuts (almonds, hazelnuts), seeds (sunflower, pumpkin), green leafy vegetables (spinach, broccoli).

  • Recommendations: The recommended daily vitamin E is 15 mg for adults.

Important minerals for hair health

In addition to vitamins, certain minerals are also needed for hair health.

  • Iron: Iron is necessary for the formation of hemoglobin, which transfers oxygen to the cells of the body, including hair follicles. Iron deficiency (iron deficiency anemia) is a common cause of hair loss, especially in women. Sources: red meat, poultry, fish, legumes, dark green leafy vegetables. Recommended daily norm: 18 mg for women and 8 mg for men.

  • Zinc: Zinc is involved in the growth and restoration of fabrics, including hair follicles. It also helps to maintain the operation of the sebaceous glands that moisturize the scalp. Zinc deficiency can lead to hair loss, dry scalp and dandruff. Sources: meat, seafood, nuts, seeds, whole grain products. Recommended daily norm: 8 mg for women and 11 mg for men.

  • Selenium: Selenium is an antioxidant that protects the cells from damage caused by free radicals. It is also necessary for the health of the thyroid gland, which plays an important role in the regulation of hormones affecting hair growth. Sources: Brazilian nuts, seafood, meat, poultry, eggs. Recommended daily norm: 55 μg for adults.

Factors affecting the assimilation of vitamins

Several factors can affect the absorption of vitamins and minerals from food and additives:

  • The condition of the gastrointestinal tract: Diseases of the gastrointestinal tract, such as irritable intestines (SRK), Crohn’s disease and celiac disease, can disrupt the absorption of nutrients.

  • Age: With age, the body’s ability to absorb certain vitamins and minerals can decrease.

  • Taking drugs: Some drugs may affect the absorption of vitamins and minerals.

  • Diet: An unbalanced diet rich in processed foods and poor nutrients can lead to a deficiency of vitamins and minerals.

Important warnings

  • Consultation with a doctor: Before taking any vitamin or mineral additives, it is recommended to consult a doctor, especially if you have any diseases or you take medications.

  • Moderation: Acceptance of high doses of certain vitamins and minerals can be harmful to health. It is important to observe the recommended daily standards.

  • Individual needs: The needs for vitamins and minerals can vary depending on the age, gender, state of health and other factors.

  • Does not replace medical treatment: Reception of vitamins and minerals is not a replacement for the medical treatment of hair loss. It is important to consult a doctor to find out the cause of hair loss and prescribe the appropriate treatment.

Conclusion

Maintaining the optimal level of vitamins and minerals plays an important role in hair health and can help stop or reduce hair loss. Vitamins A, group B (especially biotin, niacin, pantothenic acid, folic acid and vitamin B12), vitamin C, vitamin D and vitamin E, as well as iron, zinc and selenium minerals, are necessary for the growth and maintenance of hair health. It is important to use a balanced diet rich in nutrients, and, if necessary, take vitamin and mineral additives under the supervision of a doctor.

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