Hair vitamins: reviews and recommendations

Hair vitamins: reviews and recommendations

Article structure:

Part 1: Fundamentals of Hair Health and Roles of Vitamins

• 1. 1 structure and life cycle of hair.
• 1. 2 factors affecting hair health (internal and external).
• 1. 3 The role of vitamins and minerals in maintaining hair health.
• 1. 4 Symptoms of vitamin deficiency, manifested on the hair.
• 1. 5 Diagnosis of vitamin deficiency.

Part 2: Overview of key vitamins and minerals for hair

• 2. 1 Vitamin A (retinol and beta-carotene): function, sources, dosage, consequences of deficiency and excess, reviews.
• 2. 2 B vitamins B (B1, B2, B3, B5, B6, B7, B9, B12): functions, sources, dosage, deficiency consequences, reviews.
  • 2. 2. 1 BIOTIN (B7): in -depth analysis.
• 2. 3 Vitamin C (ascorbic acid): function, sources, dosage, deficiency consequences, reviews.
• 2. 4 Vitamin D (calciferol): function, sources, dosage, consequences of deficiency and excess, reviews.
• 2. 5 Vitamin E (Tokoferol): function, sources, dosage, deficiency consequences, reviews.
• 2. 6 Iron: function, sources, dosage, consequences of deficiency and excess, reviews.
• 2. 7 zinc: function, sources, dosage, consequences of deficiency and excess, reviews.
• 2. 8 Selenium: function, sources, dosage, consequences of deficiency and excess, reviews.
• 2. 9 magnesium: function, sources, dosage, deficiency consequences, reviews.
• 2. 10 omega-3 fatty acids: function, sources, dosage, reviews.

Part 3: Vitamin hair complexes: review of popular brands and compositions

• 3. 1 criteria for choosing a vitamin complex.
• 3. 2 Review of popular vitamin complexes: composition, dosage, indications, contraindications, side effects, reviews.
  • 3. 2. 1 Perfectil.
  • 3. 2. 2 Points.
  • 3. 2. 3 prioress.
  • 3. 2. 4 Volovit.
  • 3. 2. 5 Solgar Skin, Nails & Hair.
  • 3. 2. 6 complites radiance.
  • 3. 2. 7 Mertz Beauty.
  • 3. 2. 8 Alphabet cosmetic.
  • 3. 2. 9 Vitrum Beauty Elite.
  • 3. 2. 10 other popular complexes (with a brief description).
• 3. 3 Comparison of vitamin complexes in composition and efficiency.
• 3. 4 Vitamins for hair in ampoules: review and reviews.
  • 3. 4. 1 Vichy Dercos Neogenic.
  • 3. 4. 2 SPECIFIC AMIXIL KERASTASE.
  • 3. 4. 3 other popular ampoule products.

Part 4: Vitamins in food: drawing up a balanced diet

• 4. 1 products rich in hair vitamins (indicating specific vitamins and minerals).
• 4. 2 An example of a balanced diet for hair health.
• 4. 3 recipes for dishes that are useful for hair.
• 4. 4 The role of water in the health of the hair.

Part 5: Recommendations for the use of vitamins for hair

• 5. 1 when it is worth starting the use of vitamins for hair.
• 5. 2 Duration of the course of taking vitamins.
• 5. 3 combination of vitamins with other hair care methods.
• 5. 4 possible side effects and contraindications.
• 5. 5 Interaction of vitamins with other drugs.
• 5. 6 Vitamins for hair during pregnancy and breastfeeding: Recommendations.
• 5. 7 Vitamins for hair for men and women: differences.
• 5. 8 Vitamins for hair in different ages.
• 5. 9 Vitamins for different types of hair (dry, oily, normal).
• 5. 10 external use of vitamins: masks and other means.

Part 6: Consumer and expert reviews

• 6. 1 Collection of reviews from forums, lifting sites and social networks.
• 6. 2 Analysis of positive and negative reviews about various vitamins and complexes.
• 6. 3 comments of experts (trichologists, dermatologists, nutritionists) about hair vitamins.
• 6. 4 myths and truth about hair vitamins.
• 6. 5 Real Success Stories.

Part 7: Alternative methods of maintaining hair health

• 7. 1 Proper hair care (shampoos, air conditioners, masks).
• 7. 2 scalp massage.
• 7. 3 Healthy lifestyle (sleep, physical activity, lack of stress).
• 7. 4 professional hair procedures (mesotherapy, plasmolifting).
• 7. 5 folk remedies for strengthening hair.

Part 8: Legal aspects and certification of vitamins

• 8. 1 Requirements for the production and sale of vitamins.
• 8. 2 Certification of vitamin complexes.
• 8. 3 How to distinguish an original product from a fake.
• 8. 4 liability of manufacturers for product quality.

Part 9: Future of hair vitamins: new research and development

• 9. 1 new vitamins and minerals studied on the subject of influence on hair health.
• 9. 2 nanotechnologies in the production of vitamin complexes.
• 9. 3 personalized vitamin complexes based on genetic analysis.

Detailed content:

Part 1: Fundamentals of Hair Health and Roles of Vitamins

1. 1 structure and life cycle of hair.

   • A detailed description of the hair structure: root (follicle), rod, cuticle, cortex, brain substance (medulla).
   • The functions of each hair layer.
   • Stages of the life cycle of the hair: anagen (phase of growth), catagen (transitional phase), telogen (dormant phase), exogen (falling phase).
   • The duration of each phase and factors affecting it.
   • The norm of hair loss per day.
   • Differences in the structure and life cycle of hair in different people (genetics, age, gender).

2. 2 factors affecting hair health (internal and external).

   • Internal factors:
     • Genetics: hereditary predisposition to baldness, type of hair.
     • Age: changes in hormonal background, slowdown in metabolic processes.
     • Hormonal background: the influence of androgens, estrogens, thyroid hormones.
     • Health status: chronic diseases, autoimmune diseases, infections.
     • Power: a deficiency of vitamins and minerals, an unbalanced diet.
     • Stress: the effect on hormonal background and blood supply to the hair follicles.
   • External factors:
     • Ultraviolet radiation: damage to the cuticle, fragmentation of hair.
     • Temperature exposure: drying with a hairdryer, use of ironing and painting.
     • Chemical effects: staining, clarification, chemical curl.
     • Mechanical damage: combing, tight hairstyles, friction about clothes.
     • Environmental pollution: dust, could, heavy metals.
     • Incorrect hair care: the use of aggressive shampoos, the absence of air conditioning.

3. 3 The role of vitamins and minerals in maintaining hair health.

   • The general influence of vitamins and minerals on growth, strength, brilliance and health of hair.
   • The participation of vitamins and minerals in the metabolic processes necessary for hair growth.
   • Antioxidant protection of hair follicles.
   • Maintaining normal blood supply to the scalp.
   • Strengthening the structure of the hair and preventing fragility.
   • Regulation of the production of skin fat.
   • Stimulation of the growth of new hair.

4. 4 Symptoms of vitamin deficiency, manifested on the hair.

   • Hair loss (alopecia).
   • Breeding and dry hair.
   • Serving tips.
   • Dullness and lack of shine.
   • Slow hair growth.
   • Early gray hair.
   • Dandruff and seborrheic dermatitis.
   • Thinning of the hair.
   • Changing hair color.
   • Inflammation of the scalp.
   • The connection of specific symptoms with a deficiency of specific vitamins and minerals.

5. 5 Diagnosis of vitamin deficiency.

   • Patient survey: anamnesis collection, complaints, lifestyle, food.
   • Examination of hair and scalp.
   • Trichoscopy: microscopic hair examination.
   • Photitrichogram: quantitative assessment of growth and hair loss.
   • Blood test for the level of vitamins and minerals (detailed analysis).
   • Consultation of a trichologist, dermatologist and nutritionist.
   • The importance of an integrated approach to diagnosis.

Part 2: Overview of key vitamins and minerals for hair

(For each vitamin and mineral, the following information will be presented)

• Function: The role of vitamin/mineral in the body and its specific effect on hair health.
• Sources: Food, rich in vitamin/mineral.
• Dosage: Recommended daily dose and safe upper limits of consumption.
• The consequences of the deficit: Symptoms of vitamin/mineral deficiency, manifested on the hair and in the body as a whole.
• The consequences of excess: Symptoms of vitamin/mineral overdose and possible side effects. (Only for vitamins A, D, iron, zinc, selenium)
• Reviews: Consumer reviews about the effect of vitamin/mineral on hair health (with links to sources).

2. 1 Vitamin A (retinol and beta-carotene).

   • Function: Cell growth regulation, maintaining the health of the scalp, stimulation of skin fat.
   • Sources: liver, fish oil, carrots, pumpkin, spinach, broccoli.
   • Dosage: RSD for adults 900 mcg for men and 700 mcg for women. The upper limit is 3000 mcg.
   • The consequences of deficiency: dryness and fragility of hair, dandruff, slowing hair.
   • The consequences of excess: hair loss, headaches, nausea, liver damage.
   • Reviews: (examples of reviews from forums and sites) “After taking vitamin A, the hair became more brilliant, but you need to be careful with a dosage.” “I had strong hair loss from Vitamin A, I had to stop the reception.”

3. 2 B vitamins B (B1, B2, B3, B5, B6, B7, B9, B12).

   • Functions: participation in energy metabolism, maintaining the health of the nervous system, stimulation of hair growth, improving blood supply to the scalp.

   • Sources: meat, fish, eggs, dairy products, whole grain products, legumes, nuts, green vegetables.

   • Dosage: individual for each vitamin of group B, depends on age and gender.

   • The consequences of the deficit: hair loss, brittleness, dandruff, seborrheic dermatitis, slowing hair growth.

   • Reviews: (examples of reviews) “B vitamins help me stop hair loss after pregnancy.” “I accept the complex of vitamins B, and my hair has become thicker and stronger.”

   • 2. 2. 1 BIOTIN (B7): in -depth analysis.
     • Function: Participation in the metabolism of fats, carbohydrates and proteins necessary for hair growth, improvement of hair structure, and fragility prevention.
     • Sources: liver, eggs, nuts, seeds, avocados, salmon.
     • Dosage: RSD for adults 30 μg.
     • The consequences of the deficiency: hair loss, dryness and brittle hair, dermatitis, fragility of nails.
     • Reviews: (examples of reviews) “Biotin is a miracle! My hair began to grow faster and became much thicker.” “Biotin did not help me from hair loss, unfortunately.” “I have been taking biotin for several months, and my nails have become stronger and my hair became more shiny.”

4. 3 vitamin C (ascorbic acid).

   • Function: antioxidant protection of hair follicles, participation in collagen synthesis, improvement of iron absorption.
   • Sources: citrus fruits, berries, kiwi, pepper, broccoli, tomatoes.
   • Dosage: RSD for adults 90 mg for men and 75 mg for women.
   • The consequences of deficiency: dryness and fragility of hair, split ends, hair loss, slow healing of wounds.
   • Reviews: (examples of reviews) “Vitamin C helped me improve the general condition of the hair and skin.” “I accept vitamin C to maintain immunity, and my hair has become healthier.”

5. 4 Vitamin D (calciferol).

   • Function: regulation of cell growth, maintaining bones health, participation in immune processes. Studies associate the low level of vitamin D with hair loss.
   • Sources: fish oil, egg yolk, mushrooms, enriched products (milk, juices). It is synthesized in the skin under the influence of sunlight.
   • Dosage: RSD for adults 600 IU (15 μg). The upper limit is 4000 IU (100 μg).
   • The consequences of the deficiency: hair loss, bone weakness, muscle weakness, depression.
   • The consequences of excess: nausea, vomiting, weakness, kidney damage.
   • Reviews: (examples of reviews) “After taking vitamin D, my seasonal hair loss stopped.” “I had a deficiency of vitamin D, and after the start of the reception, my hair began to grow better.”

6. 5 Vitamin E (Tocopherol).

   • Function: antioxidant protection of hair follicles, improving blood supply to the scalp, protection against ultraviolet radiation.
   • Sources: vegetable oils, nuts, seeds, green leafy vegetables.
   • Dosage: RSD for adults 15 mg.
   • The consequences of deficiency: dryness and fragility of hair, slowing hair, skin damage.
   • Reviews: (examples of reviews) “Vitamin E helped me get rid of dry scalp and improve the condition of my hair.” “I add vitamin E to the hair masks, and they become more shiny and soft.”

7. 6 iron.

   • Function: Oxygen transfer to hair follicles, participation in the synthesis of hemoglobin, necessary for hair growth.
   • Sources: red meat, liver, legumes, spinach, seafood.
   • Dosage: RSD for adults 8 mg for men and 18 mg for women (during menstruation).
   • The consequences of deficiency: hair loss (especially in women), weakness, fatigue, pallor of the skin.
   • The consequences of excess: constipation, nausea, liver damage.
   • Reviews: (examples of reviews) “After taking iron, I have stopped hair loss associated with anemia.” “I accept iron, and my hair has become thicker and stronger.”

8. 7 zinc.

   • Function: regulation of the sebaceous glands, participation in the synthesis of keratin necessary for hair growth, antioxidant protection.
   • Sources: meat, seafood, nuts, seeds, whole grain products.
   • Dosage: RSD for adults 11 mg for men and 8 mg for women.
   • The consequences of the deficiency: hair loss, dryness and brittle hair, dandruff, slow hair, skin rashes.
   • The consequences of excess: nausea, vomiting, violation of copper assimilation.
   • Reviews: (Examples of reviews) “Zinc helped me get rid of dandruff and improve the condition of the scalp.” “I accept zinc to strengthen immunity, and my hair has become healthier.”

9. 8 selenium.

   • Function: antioxidant protection of hair follicles, participation in the thyroid gland necessary for hair growth.
   • Sources: Brazilian nuts, seafood, meat, eggs, mushrooms.
   • Dosage: RSD for adults 55 μg.
   • The consequences of the deficiency: hair loss, weakness, disruption of the thyroid gland.
   • The consequences of excess: hair loss, fragility of nails, skin rashes, digestive problems.
   • Reviews: (examples of reviews) “Selenium helped me improve the condition of hair and nails.” “I take selenium to maintain the health of the thyroid gland, and my hair has become stronger.”

10. 9 magnesium.

    • Function: participation in energy metabolism, regulation of the nervous system, improving blood supply to the scalp, and a decrease in stress.
    • Sources: green leafy vegetables, nuts, seeds, legumes, whole grain products.
    • Dosage: RSD for adults 400 mg for men and 310 mg for women.
    • The consequences of deficiency: hair loss, muscle cramps, nervousness, insomnia.
    • Reviews: (Examples of reviews) “Magnesium helped me reduce stress and improve the condition of the hair.” “I take magnesium to improve sleep, and my hair has become healthier.”

11. 10 omega-3 fatty acids.

    • Function: Improving the blood supply to the scalp, a decrease in inflammation, maintaining the health of cell membranes.
    • Sources: fatty fish (salmon, mackerel, herring), linen seed, chia, walnuts.
    • Dosage: RSD depends on the source and shape of the omega-3 fatty acids. Consumption of at least 250-500 mg of EPK and DGK per day is recommended.
    • Reviews: (examples of reviews) “Omega-3 helped me get rid of dry scalp and improve the condition of the hair.” “I take omega-3 for the health of the heart, and my hair has become more shiny and soft.”

Part 3: Vitamin hair complexes: review of popular brands and compositions

3. 1 criteria for choosing a vitamin complex.

   • Composition: the presence of the necessary vitamins and minerals in a sufficient dosage.
   • The ratio of components: a balanced ratio of vitamins and minerals for optimal assimilation.
   • Open Form: tablets, capsules, ampoules, syrups – the choice depends on personal preferences.
   • Manufacturer: manufacturer’s reputation, quality certificates.
   • Reviews: consumer reviews and experts about the effectiveness of the complex.
   • Price: price and quality ratio.
   • Indications and contraindications: compliance with needs and lack of contraindications.
   • The presence of additional components: amino acids, plant extracts, antioxidants.

4. 2 Review of popular vitamin complexes: composition, dosage, indications, contraindications, side effects, reviews.

(For each complex, detailed information will be presented, including)

• The name of the complex.

• Manufacturer.

• Composition: Listing all vitamins and minerals indicating the dosage of 1 tablet/capsule.

• Indications: Why is the complex intended (hair strengthening, growth stimulation, preventing loss, etc.).

• Contraindications: Who is not recommended to take this complex (pregnancy, breastfeeding, allergies, certain diseases).

• Side effects: Possible adverse reactions when taking the complex (allergies, digestive disorder, nausea, etc.).

• Method of application and dose: Recommended dosage and duration of admission.

• Reviews: Analysis of consumer reviews from different sites and forums, highlighting the positive and negative sides of the complex.

  • 3. 2. 1 Perfectil.
    • Ingredients: Vitamins of group B (B1, B2, B3, B5, B6, B7, B9, B12), Vitamin D, Vitamin E, Vitamin C, Beta-carotene, iron, zinc, magnesium, iodine, selenium, chrome, manganese, copper, silicon, grape seed extract, L-cysteine, L-metionine.
    • … (Complete information about Perfectil)
  • 3. 2. 2 Pantogar.
    • Composition: medical yeast, L-cysteine, keratin, para-aminobenzoic acid, vitamin B5 (calcium pantotenate).
    • … (Complete information about Pantogar)
  • 3. 2. 3 Prioress.
    • Ingredients: millet extract, L-cysteine, calcium pantotenate, wheat germ oil.
    • … (Complete information about Priorin)
  • 3. 2. 4 Volovit.
  • 3. 2. 5 Solgar Skin, Nails & Hair.
  • 3. 2. 6 Complete the radiance.
  • 3. 2. 7 Merz Beauty.
  • 3. 2. 8 Alphabet cosmetic.
  • 3. 2. 9 Vitrum Beauty Elite.
  • 3. 2. 10 Other popular complexes (with a brief description): Reed, Biotin Forete, Ewals Expert Volos, Doppelherz Aktiv Hair Intensive.

5. 3 Comparison of vitamin complexes in composition and efficiency.

   • The comparison table of the main vitamins and minerals in various complexes.
   • Analysis of the effectiveness of complexes depending on the composition and goals of application.
   • Recommendations for choosing a complex depending on individual needs.

6. 4 Vitamins for hair in ampoules: review and reviews.

   • The principle of action of vitamin ampoules: delivery of active substances directly to the roots of the hair.

   • Advantages and disadvantages of ampulus use.

   • The composition of ampoule products: vitamins, minerals, amino acids, plant extracts.

   • Indications for the use of ampoules: intensive hair loss, weak and damaged hair, slow hair growth.

   • Method of application: applying to the scalp after washing the hair, the course of treatment.

   • 3. 4. 1 Vichy Dercos Neogenic.
     • Composition: STEMOXYDINE 5%, a complex of vitamins B3, B5, B6.
     • … (Complete information about Vichy Dercos Neogenic)
   • 3. 4. 2 SPECIFIC KERASTASE AMIXIL.
     • Composition: aminexil, glucolipides, vitamin pp, arginine.
     • … (Complete information about Kerastase Specifique aminexil)
   • 3. 4. 3 Other popular amputated agents: Ducray Neoptide Expert, Selective Professional Caviar Sublime Ultimate Luxury.

Part 4: Vitamins in food: drawing up a balanced diet

4. 1 products rich in hair vitamins (indicating specific vitamins and minerals).

   • Meat: iron, B vitamins, zinc.
   • Fish: omega-3 fatty acids, vitamin D, selenium.
   • Eggs: biotin, vitamin D, B vitamins, iron.
   • Dairy products: calcium, vitamin D, B vitamins B.
   • Nuts and seeds: vitamin E, zinc, magnesium, selenium, omega-3 fatty acids.
   • Green sheet vegetables: vitamin A, vitamin C, B vitamins, iron, magnesium.
   • Citrus fruits: vitamin C.
   • Berries: vitamin C, antioxidants.
   • Whole grain products: B vitamins B, zinc, iron.
   • Legumes: iron, zinc, biotin.

5. 2 An example of a balanced diet for hair health.

   • Breakfast: oatmeal with berries and nuts, egg.
   • Lunch: salad with chicken or fish, whole grain bread.
   • Dinner: baked fish with vegetables.
   • Snacks: fruits, nuts, yogurt.
   • The importance of diversity in the diet.

6. 3 recipes for dishes that are useful for hair.

   • Spinach salad with avocados and salmon (rich in vitamins A, C, E, omega-3 fatty acids).
   • Smoothies from berries and bananas (rich in vitamins C and group B).
   • Omlet with vegetables (rich in biotin, vitamins of group B, iron).
   • Pumpkin soup-puree (rich in vitamin A).

7. 4 The role of water in the health of the hair.

   • Moisturization of hair from the inside.
   • Improving blood supply to the scalp.
   • Maintaining normal metabolism.
   • Recommended daily water consumption.

Part 5: Recommendations for the use of vitamins for hair

8. 1 when it is worth starting the use of vitamins for hair.

   • If signs of deficiency of vitamins and minerals appear (hair loss, brittleness, dryness, dullness).
   • During periods of increased need for vitamins (pregnancy, breastfeeding, stress, disease).
   • After consulting a doctor or a trichologist.

9. 2 Duration of the course of taking vitamins.

   • Typically, the course of taking vitamins is 1-3 months.
   • The duration of the course depends on the degree of deficiency of vitamins and the individual characteristics of the body.
   • Long -term intake of vitamins without consulting a doctor is not recommended.

10. 3 combination of vitamins with other hair care methods.

    • Vitamins in combination with proper care (shampoos, air conditioners, masks) give the best result.
    • It is recommended to avoid aggressive procedures (staining, chemical curls) during vitamins.
    • Scalp massage improves blood supply and absorption of vitamins.

11. 4 possible side effects and contraindications.

    • Allergic reactions.
    • Digestive disorder.
    • Nausea.
    • Headaches.
    • Hair loss (in rare cases, with an overdose of vitamins).
    • Contraindications: pregnancy, breastfeeding, allergies, certain diseases.

12. 5 Interaction of vitamins with other drugs.

    • Some vitamins can interact with other drugs, enhancing or weakening their effect.
    • Be sure to consult a doctor if you take any medicine before starting taking vitamins.

13. 6 Vitamins for hair during pregnancy and breastfeeding: Recommendations.

    • During pregnancy and breastfeeding, the need for vitamins increases.
    • Not all vitamins are safe for taking during pregnancy and breastfeeding.
    • Be sure to consult a doctor before starting taking vitamins.

14. 7 Vitamins for hair for men and women: differences.

    • Men and women have different hormonal backgrounds and needs for vitamins.
    • Some vitamin complexes are designed specifically for men or women.
    • Men more often need vitamins to prevent hair loss associated with androgenic alopecia.

15. 8 Vitamins for hair in different ages.

    • The need for vitamins is changing with age.
    • In adolescence, vitamins are important for the normal growth and development of hair.
    • In adulthood, vitamins are important to maintain hair health and prevent aging.

16. 9 Vitamins for different types of hair (dry, oily, normal).

    • For dry hair, vitamins are important, moisturizing and nourishing hair.
    • For oily hair, vitamins that regulate the functioning of the sebaceous glands are important.
    • For normal hair, vitamins that support health and shine of hair are important.

17. 10 external use of vitamins: masks and other means.

    • Vitamins can be used externally in masks, shampoos and air conditioners.
    • The external use of vitamins helps strengthen hair, give it shine and moisten the scalp.
    • Popular vitamins for external use: vitamin E, vitamin A, B vitamins B.

Part 6: Consumer and expert reviews

18. 1 Collection of reviews from forums, lifting sites and social networks.

    • Search for reviews on popular forums (Woman.ru, IRECOMMEND.ru and others).
    • Analysis of reviews on the recipient sites (Otzyv.ru, Yell.ru and others).
    • Monitoring of discussions on social networks (VKontakte, Facebook, Instagram).

19. 2 Analysis of positive and negative reviews about various vitamins and complexes.

    • The allocation of key positive points (improvement of growth, decrease in loss, shine, density).
    • Selection of key negative points (side effects, lack of effect, high price).
    • Assessment of the reliability of reviews (availability of confirmation, objectivity of the assessment).

20. 3 comments of experts (trichologists, dermatologists, nutritionists) about hair vitamins.

    • Search for comments and articles of experts on specialized sites and in scientific journals.
    • Analysis of expert opinions