Vitamins for hair growth: Instructions for use

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Vitamins for hair growth: Instructions for use

Content:

  1. Hair follicle: the basis of hair growth

  2. Basic vitamins for hair health

    • 2.1. Vitamin A (Retinol)
      • 2.1.1. The role of vitamin A in hair growth
      • 2.1.2. Symptoms of vitamin A deficiency
      • 2.1.3. Sources of vitamin A
      • 2.1.4. Recommended dosage of vitamin A
      • 2.1.5. Cautions when taking vitamin A
    • 2.2. B vitamins b
      • 2.2.1. Vitamin B1 (Tiamin)
        • 2.2.1.1. The role of vitamin B1 in hair growth
        • 2.2.1.2. Symptoms of vitamin B1 deficiency
        • 2.2.1.3. Sources of vitamin B1
        • 2.2.1.4. Recommended dosage of vitamin B1
      • 2.2.2. Vitamin B2 (Riboflavin)
        • 2.2.2.1. The role of vitamin B2 in hair growth
        • 2.2.2.2. Symptoms of vitamin B2 deficiency
        • 2.2.2.3. Sources of vitamin B2
        • 2.2.2.4. Recommended dosage of vitamin B2
      • 2.2.3. Vitamin B3 (Niacin)
        • 2.2.3.1. The role of vitamin B3 in hair growth
        • 2.2.3.2. Symptoms of vitamin B3 deficiency
        • 2.2.3.3. Sources of vitamin B3
        • 2.2.3.4. Recommended dosage of vitamin B3
      • 2.2.4. Vitamin B5 (pantotenic acid)
        • 2.2.4.1. The role of vitamin B5 in hair growth
        • 2.2.4.2. Symptoms of vitamin B5 deficiency
        • 2.2.4.3. Sources of vitamin B5
        • 2.2.4.4. Recommended dosage of vitamin B5
      • 2.2.5. Vitamin B6 (pyridoxin)
        • 2.2.5.1. The role of vitamin B6 in hair growth
        • 2.2.5.2. Symptoms of vitamin B6 deficiency
        • 2.2.5.3. Sources of vitamin B6
        • 2.2.5.4. Recommended dosage of vitamin B6
      • 2.2.6. Vitamin B7 (Biotin)
        • 2.2.6.1. The role of vitamin B7 in hair growth
        • 2.2.6.2. Symptoms of vitamin B7 deficiency
        • 2.2.6.3. Sources of vitamin B7
        • 2.2.6.4. Recommended dosage of vitamin B7
      • 2.2.7. Vitamin B9 (folic acid)
        • 2.2.7.1. The role of vitamin B9 in hair growth
        • 2.2.7.2. Symptoms of vitamin B9 deficiency
        • 2.2.7.3. Sources of vitamin B9
        • 2.2.7.4. Recommended dosage of vitamin B9
      • 2.2.8. Vitamin B12 (CianoCobalamine)
        • 2.2.8.1. The role of vitamin B12 in hair growth
        • 2.2.8.2. Symptoms of vitamin B12 deficiency
        • 2.2.8.3. Sources of vitamin B12
        • 2.2.8.4. Recommended dosage of vitamin B12
    • 2.3. Vitamin C (ascorbic acid)
      • 2.3.1. The role of vitamin C in hair growth
      • 2.3.2. Symptoms of vitamin C deficiency
      • 2.3.3. Sources of vitamin C.
      • 2.3.4. Recommended dosage of vitamin C
      • 2.3.5. Warnings when taking vitamin C
    • 2.4. Vitamin D (calciferol)
      • 2.4.1. The role of vitamin D in hair growth
      • 2.4.2. Symptoms of vitamin D deficiency
      • 2.4.3. Sources of vitamin D
      • 2.4.4. Recommended dosage of vitamin D
      • 2.4.5. Warnings when taking vitamin D
    • 2.5. Vitamin E (Tocopherol)
      • 2.5.1. The role of vitamin E in hair growth
      • 2.5.2. Symptoms of vitamin E deficiency
      • 2.5.3. Sources of vitamin E
      • 2.5.4. Recommended dosage of vitamin E
      • 2.5.5. Cautions when taking vitamin E
    • 2.6. Vitamin H (Biotin) – Link to

  3. Minerals necessary for hair health

    • 3.1. Iron
      • 3.1.1. The role of iron in hair growth
      • 3.1.2. Symptoms of iron deficiency
      • 3.1.3. Sources of iron
      • 3.1.4. Recommended iron dosage
      • 3.1.5. Cautions when taking iron
    • 3.2. Zinc
      • 3.2.1. The role of zinc in hair growth
      • 3.2.2. Symptoms of zinc deficiency
      • 3.2.3. Sources of zinc
      • 3.2.4. Recommended zinc dosage
      • 3.2.5. Cautions when taking zinc
    • 3.3. Selenium
      • 3.3.1. The role of Selena in hair growth
      • 3.3.2. Symptoms of selenium deficiency
      • 3.3.3. Sources of Selena
      • 3.3.4. Recommended dosage of selenium
      • 3.3.5. Cautions when taking Selena
    • 3.4. Magnesium
      • 3.4.1. The role of magnesium in hair growth
      • 3.4.2. Symptoms of magnesium deficiency
      • 3.4.3. Sources of magnesium
      • 3.4.4. Recommended dosage of magnesium
      • 3.4.5. Warnings when taking magnesium

  4. Other important nutrients for hair

    • 4.1. Omega-3 fatty acids
      • 4.1.1. The role of omega-3 fatty acids in hair growth
      • 4.1.2. Sources of omega-3 fatty acids
      • 4.1.3. Recommended dosage of omega-3 fatty acids
    • 4.2. Protein (amino acids)
      • 4.2.1. The role of protein in hair growth
      • 4.2.2. Sources of protein
      • 4.2.3. Recommended protein dosage

  5. Hair growth factors

    • 5.1. Genetics
    • 5.2. Age
    • 5.3. Hormonal background
    • 5.4. Stress
    • 5.5. Diseases
    • 5.6. Medicines
    • 5.7. Hair care

  6. Diagnosis of deficiency of vitamins and minerals

    • 6.1. Blood test
    • 6.2. Inspection of a trichologist
    • 6.3. Hair analysis for trace elements (trichogram)

  7. How to take vitamins for hair growth correctly

    • 7.1. Consultation with a doctor
    • 7.2. The choice of vitamin complex
    • 7.3. Dosage and duration of admission
    • 7.4. Combination with other treatment methods

  8. Review of popular vitamin hair complexes

    • 8.1. Perfective (Perfectil)
      • 8.1.1. Composition
      • 8.1.2. Indications
      • 8.1.3. Contraindications
      • 8.1.4. Side effects
      • 8.1.5. Instructions for use
    • 8.2. Pantovigar (Pantovigar)
      • 8.2.1. Composition
      • 8.2.2. Indications
      • 8.2.3. Contraindications
      • 8.2.4. Side effects
      • 8.2.5. Instructions for use
    • 8.3. Revalid (Revalid)
      • 8.3.1. Composition
      • 8.3.2. Indications
      • 8.3.3. Contraindications
      • 8.3.4. Side effects
      • 8.3.5. Instructions for use
    • 8.4. Solgar vitamins for hair, skin and nails
      • 8.4.1. Composition
      • 8.4.2. Indications
      • 8.4.3. Contraindications
      • 8.4.4. Side effects
      • 8.4.5. Instructions for use
    • 8.5. Complete the radiance
      • 8.5.1. Composition
      • 8.5.2. Indications
      • 8.5.3. Contraindications
      • 8.5.4. Side effects
      • 8.5.5. Instructions for use

  9. Folk remedies for strengthening and growth of hair

    • 9.1. Hair masks
      • 9.1.1. Mask with burdock oil
      • 9.1.2. Mask with mustard
      • 9.1.3. Mask with onions
      • 9.1.4. Mask with egg and honey
    • 9.2. Hair rinsing
      • 9.2.1. Rinsing with a decoction of nettles
      • 9.2.2. Rinsing with a decoction of chamomile
      • 9.2.3. Rinsing apple cider vinegar

  10. Proper nutrition for healthy hair

    • 10.1. Hair useful products
    • 10.2. The principles of balanced nutrition

  11. Professional hair care

    • 11.1. Hair strengthening procedures
    • 11.2. Selection of shampoo and air conditioning
    • 11.3. Hair protection from thermal exposure

  12. When to consult a trichologist

    • 12.1. Symptoms requiring a specialist consultation

  13. Studies about vitamins and hair growth

    • 13.1. A review of scientific articles

  14. Hair growth vitamins

    • 14.1. Debunking popular errors

  15. Questions and answers about vitamins for hair growth

1. Hair follicle: Hair growth basis

The health and beauty of the hair directly depend on the condition of the hair follicle – a small bag in the skin from which the hair grows. The hair follicle is a complex structure that provides hair nutrition, its growth and update. It is here that cell division, the formation of the hair rod and its pigmentation.

The life cycle of the hair consists of several phases:

  • Anagen (growth phase): The longest phase lasts from 2 to 7 years. During this period, the hair is actively growing, the cells in the follicle are divided, and new hair is formed. The duration of the anagen determines the maximum length of the hair.
  • Katagen (transition phase): The phase lasting about 2-3 weeks. Hair growth stops, the follicle is reduced, and the connection of the hair with the follicle weakens.
  • Telogen (Phase Salm): The phase lasting about 3 months. The hair is at rest, and at this time new hair begins to form in the follicle. At the end of the teenel, the old hair falls out, making room for the new one.

Violations in the work of a hair follicle caused by various factors, such as lack of nutrients, stress, hormonal changes or diseases, can lead to hair loss, slowing down their growth, thinning and deterioration of the general condition.

For the normal functioning of the hair follicle, it is necessary to provide it with a sufficient amount of vitamins, minerals and other nutrients. They play an important role in maintaining the health of follicle, stimulating hair growth, strengthening their structure and preventing loss.

Understanding the structure and functioning of the hair follicle is the key to developing effective hair care strategies and strengthening them. Proper nutrition, taking vitamins and minerals, as well as the use of special cosmetics can help improve the condition of the hair follicle and stimulate the growth of healthy and beautiful hair.

2. Basic vitamins for hair health

Vitamins play a key role in maintaining the health and beauty of the hair. They are necessary for the normal functioning of hair follicles, stimulation of hair growth, strengthening their structure and preventing loss. The deficiency of certain vitamins can lead to various problems with hair, such as dryness, brittleness, loss, deceleration of growth and loss of shine.

In this section, we will consider in detail the main vitamins necessary for the health of the hair, their role in hair growth, deficiency symptoms, sources, recommended dosages and warnings during admission.

2.1. Vitamin A (Retinol)

Vitamin A is a fat -soluble vitamin that plays an important role in many body functions, including vision, immunity and cell growth. It is also necessary for the health of the skin and hair.

2.1.1. The role of vitamin A in hair growth

Vitamin A contributes to the production of skin fat – oily secretion secreted by the sebaceous glands located at the base of the hair follicles. The skin moisturizes the scalp and hair, preventing their dryness and brittleness. In addition, vitamin A is necessary for the growth and differentiation of cells, including the cells of the hair follicle. It is involved in the synthesis of keratin – the main protein that makes up the structure of the hair.

2.1.2. Symptoms of vitamin A deficiency

Vitamin A deficiency can be manifested by the following symptoms:

  • Dry hair
  • Dandruff
  • Itching of the scalp
  • Slow down hair growth
  • Hair loss

2.1.3. Sources of vitamin A

Vitamin A can be obtained from the following sources:

  • Animal products: Liver, fish oil, dairy products, eggs
  • Plant products: Carrots, sweet potatoes, pumpkin, spinach, kale cabbage, broccoli (contain beta-carotene, which turns into vitamin A in the body)

2.1.4. Recommended dosage of vitamin A

The recommended daily dose of vitamin A for adults is 900 mcg for men and 700 mcg for women.

2.1.5. Cautions when taking vitamin A

An overdose of vitamin A can be toxic and lead to various side effects, such as nausea, vomiting, headache, dizziness, dry skin, hair loss and liver damage. It is not recommended to exceed the recommended daily dose of vitamin A. Pregnant women should be especially careful with the use of vitamin A, since its excess can cause congenital defects in the fetus.

2.2. B vitamins b

B vitamins are a group of water -soluble vitamins that play an important role in the metabolism of energy, the functioning of the nervous system and the health of the skin and hair. Each vitamin of group B performs its specific functions, but in general they work synergistically, supporting the health of the body.

2.2.1. Vitamin B1 (Tiamin)

Vitamin B1, also known as thiamine, is necessary to turn carbohydrates into energy. It also plays an important role in the functioning of the nervous system and maintaining the health of the skin and hair.

2.2.1.1. The role of vitamin B1 in hair growth

Vitamin B1 helps to improve blood circulation in the scalp, which ensures the flow of the necessary nutrients to hair follicles. This stimulates hair growth and strengthens their structure.

2.2.1.2. Symptoms of vitamin B1 deficiency

Vitamin B1 deficiency can be manifested by the following symptoms:

  • Weakness
  • Fatigue
  • Irritability
  • Hair loss
  • Slow down hair growth

2.2.1.3. Sources of vitamin B1

Vitamin B1 can be obtained from the following sources:

  • Whole grain products (brown rice, oatmeal)
  • Legumes (peas, beans, lentils)
  • Nuts and seeds
  • Meat (pork, beef)
  • Fish

2.2.1.4. Recommended dosage of vitamin B1

The recommended daily dose of vitamin B1 for adults is 1.2 mg for men and 1.1 mg for women.

2.2.2. Vitamin B2 (Riboflavin)

Vitamin B2, also known as riboflavin, is necessary for the metabolism of fats, proteins and carbohydrates. It also plays an important role in maintaining the health of the skin, eye and nervous system.

2.2.2.1. The role of vitamin B2 in hair growth

Vitamin B2 is involved in cellular respiration and provides energy to hair follicles, contributing to their normal functioning and hair growth. It also helps to maintain the health of the scalp.

2.2.2.2. Symptoms of vitamin B2 deficiency

Vitamin B2 deficiency can be manifested by the following symptoms:

  • Inflammation of the lips and cracks in the corners of the mouth (angular stomatitis)
  • Language inflammation (glossitis)
  • Dry skin and peeling
  • Hair loss
  • Slow down hair growth

2.2.2.3. Sources of vitamin B2

Vitamin B2 can be obtained from the following sources:

  • Dairy products (milk, yogurt, cheese)
  • Meat (beef, liver)
  • Eggs
  • Green sheet vegetables (spinach, broccoli)
  • Enriched grain products

2.2.2.4. Recommended dosage of vitamin B2

The recommended daily dose of vitamin B2 for adults is 1.3 mg for men and 1.1 mg for women.

2.2.3. Vitamin B3 (Niacin)

Vitamin B3, also known as niacin, is necessary for the metabolism of energy, the functioning of the nervous system and the health of the skin. It also plays an important role in reducing blood cholesterol.

2.2.3.1. The role of vitamin B3 in hair growth

Vitamin B3 improves blood circulation in the scalp, which contributes to the flow of the necessary nutrients to hair follicles. This stimulates hair growth and strengthens their structure. It also helps to moisturize the scalp and prevent dandruff.

2.2.3.2. Symptoms of vitamin B3 deficiency

Vitamin B3 deficiency can be manifested by the following symptoms:

  • Pellagra (Dermatitis, Diareia, Dementia)
  • Skin inflammation
  • Diarrhea
  • Depression
  • Hair loss
  • Slow down hair growth

2.2.3.3. Sources of vitamin B3

Vitamin B3 can be obtained from the following sources:

  • Meat (beef, pork, chicken)
  • Fish (tuna, salmon)
  • Nuts and seeds
  • Whole grain products
  • Legumes

2.2.3.4. Recommended dosage of vitamin B3

The recommended daily dose of vitamin B3 for adults is 16 mg for men and 14 mg for women.

2.2.4. Vitamin B5 (pantotenic acid)

Vitamin B5, also known as pantothenic acid, is necessary for the metabolism of fats, proteins and carbohydrates. It also plays an important role in the production of hormones and cholesterol.

2.2.4.1. The role of vitamin B5 in hair growth

Vitamin B5 helps maintain the health of hair follicles and promotes hair growth. It also participates in the synthesis of Coenzyme A, which is necessary for energy production in cells, including the cells of the hair follicle. Some studies show that vitamin B5 can help prevent premature hair in hair.

2.2.4.2. Symptoms of vitamin B5 deficiency

Vitamin B5 deficiency is rare, since it is widespread in food products. However, with a pronounced deficiency, the following symptoms can be observed:

  • Fatigue
  • Headache
  • Insomnia
  • Irritability
  • Hair loss
  • Slow down hair growth

2.2.4.3. Sources of vitamin B5

Vitamin B5 can be obtained from the following sources:

  • Meat (beef, chicken)
  • Fish
  • Eggs
  • Dairy products
  • Whole grain products
  • Legumes
  • Avocado
  • Mushrooms

2.2.4.4. Recommended dosage of vitamin B5

The recommended daily dose of vitamin B5 for adults is 5 mg.

2.2.5. Vitamin B6 (pyridoxin)

Vitamin B6, also known as pyridoxine, is necessary for amino acids metabolism, which are construction blocks of proteins. It also plays an important role in the functioning of the nervous system and the formation of red blood cells.

2.2.5.1. The role of vitamin B6 in hair growth

Vitamin B6 helps to improve blood circulation in the scalp and ensures the flow of the necessary nutrients to hair follicles. It also participates in the synthesis of keratin, the main protein that makes up the structure of the hair.

2.2.5.2. Symptoms of vitamin B6 deficiency

Vitamin B6 deficiency can be manifested by the following symptoms:

  • Anemia
  • Skin inflammation (dermatitis)
  • Depression
  • Irritability
  • Hair loss
  • Slow down hair growth

2.2.5.3. Sources of vitamin B6

Vitamin B6 can be obtained from the following sources:

  • Meat (beef, pork, chicken)
  • Fish (tuna, salmon)
  • Bird
  • Banans
  • Potato
  • Enriched grain products

2.2.5.4. Recommended dosage of vitamin B6

The recommended daily dose of vitamin B6 for adults is 1.3 mg.

2.2.6. Vitamin B7 (Biotin)

Vitamin B7, also known as biotin, is necessary for the metabolism of fats, proteins and carbohydrates. It also plays an important role in maintaining the health of the skin, nails and hair.

2.2.6.1. The role of vitamin B7 in hair growth

Biotin is often called “beauty vitamin”, as it is necessary for the health of hair, skin and nails. It is involved in the synthesis of keratin, the main protein that makes up the structure of the hair. Biotin deficiency can lead to hair loss, fragility of nails and skin problems.

2.2.6.2. Symptoms of vitamin B7 deficiency

Vitamin B7 deficiency is relatively rare, but can occur with prolonged antibiotics, the use of a large number of raw eggs (contain avidine, which binds biotin and prevents its absorption) or in some diseases. Symptoms of biotin deficiency may include:

  • Hair loss
  • Fragility of nails
  • Dermatitis
  • Fatigue
  • Depression

2.2.6.3. Sources of vitamin B7

Vitamin B7 can be obtained from the following sources:

  • Eggs (especially yolk)
  • Liver
  • Nuts (almonds, walnuts)
  • Seeds (sunflower seeds)
  • Fish (salmon)
  • Avocado
  • Sweet potato

2.2.6.4. Recommended dosage of vitamin B7

The recommended daily dose of vitamin B7 for adults is 30 mcg.

2.2.7. Vitamin B9 (folic acid)

Vitamin B9, also known as folic acid, is necessary for the growth and development of cells, as well as for the formation of red blood cells. It is especially important for pregnant women, as it helps to prevent congenital defects in the fetus.

2.2.7.1. The role of vitamin B9 in hair growth

Vitamin B9 contributes to a healthy hair growth, participating in cell division and DNA synthesis. It also helps to improve blood circulation in the scalp, ensuring the flow of the necessary nutrients to the hair follicles.

2.2.7.2. Symptoms of vitamin B9 deficiency

Vitamin B9 deficiency can be manifested by the following symptoms:

  • Anemia
  • Fatigue
  • Weakness
  • Irritability
  • Headache
  • Hair loss
  • Slow down hair growth

2.2.7.3. Sources of vitamin B9

Vitamin B9 can be obtained from the following sources:

  • Green sheet vegetables (spinach, broccoli, salad)
  • Legumes (lentils, beans, peas)
  • Citrus fruits (oranges, grapefruits)
  • Avocado
  • Enriched grain products

2.2.7.4. Recommended dosage of vitamin B9

The recommended daily dose of vitamin B9 for adults is 400 mcg. Pregnant women are recommended to take 600 μg per day.

2.2.8. Vitamin B12 (CianoCobalamine)

Vitamin B12, also known as cyanocobalamin, is necessary for the functioning of the nervous system, the formation of red blood cells and DNA synthesis. It also plays an important role in maintaining the health of the skin and hair.

2.2.8.1. The role of vitamin B12 in hair growth

Vitamin B12 contributes to a healthy hair growth, participating in cell division and DNA synthesis. It also helps to improve blood circulation in the scalp, ensuring the flow of the necessary nutrients to the hair follicles. Vitamin B12 deficiency can lead to anemia, which can cause hair loss.

2.2.8.2. Symptoms of vitamin B12 deficiency

Vitamin B12 deficiency can be manifested by the following symptoms:

  • Fatigue
  • Weakness
  • Dyspnea
  • Tingling
  • Memory problems
  • Depression
  • Hair loss
  • Slow down hair growth

2.2.8.3. Sources of vitamin B12

Vitamin B12 is contained only in animal products, such as:

  • Meat (beef, pork, chicken)
  • Fish (salmon, tuna)
  • Dairy products (milk, cheese, yogurt)
  • Eggs

Vegetarians and vegans are recommended to take additives with vitamin B12 or consume enriched products (for example, vegetable milk enriched with vitamin B12).

2.2.8.4. Recommended dosage of vitamin B12

The recommended daily dose of vitamin B12 for adults is 2.4 μg.

2.3. Vitamin C (ascorbic acid)

Vitamin C, also known as ascorbic acid, is a powerful antioxidant that protects the body cells from damage by free radicals. It is also necessary for the synthesis of collagen, strengthening the immune system and the absorption of iron.

2.3.1. The role of vitamin C in hair growth

Vitamin C plays an important role in hair growth, as it is necessary for the synthesis of collagen – the main protein that makes up the structure of hair, skin and nails. Collagen provides the strength and elasticity of the hair, preventing their brittleness and loss. In addition, vitamin C improves blood circulation in the scalp, ensuring the flow of the necessary nutrients to hair follicles. As an antioxidant, it protects the hair follicles from damage to free radicals, which can slow down hair growth and lead to their loss. Vitamin C also improves the absorption of iron, which is an important mineral for hair health.

2.3.2. Symptoms of vitamin C deficiency

Vitamin C deficiency can manifest itself with the following symptoms:

  • Scurvy (bleeding gums, tooth loss)
  • Fatigue
  • Weakness
  • Slow wound healing
  • Dry hair
  • Hair loss

2.3.3. Sources of vitamin C.

Vitamin C can be obtained from the following sources:

  • Citrus fruits (oranges, grapefruits, lemons)
  • Berries (strawberries, blueberries, raspberries)
  • Kiwi
  • Bulgarian pepper
  • Broccoli
  • Spinach
  • Tomatoes

2.3.4. Recommended dosage of vitamin C

The recommended daily dose of vitamin C for adults is 90 mg for men and 75 mg for women. Smokers are recommended to increase the dose of vitamin C, as smoking reduces its level in the body.

2.3.5. Warnings when taking vitamin C

In large doses, vitamin C can cause side effects, such as stomach disorder, diarrhea and kidney stones. It is not recommended to exceed a dose of 2000 mg per day.

2.4. Vitamin D (calciferol)

Vitamin D is a fat -soluble vitamin that plays an important role in the regulation of the level of calcium and phosphorus in the body, which is necessary for the health of bones and teeth. It also affects the immune system, muscle function and cell growth.

2.4.1. The role of vitamin D in hair growth

Vitamin D plays

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