Hair nutrition: what vitamins are needed for health, growth and beauty
Hair, like a mirror, reflect the internal state of the body. Their brilliance, density and strength directly depend on the diet. The deficiency of vitamins and minerals immediately affects the condition of the hair, manifesting in the form of falling, brittleness, dullness and slow growth. To avoid these problems and maintain hair health, it is necessary to provide their full nutrition, which includes all the necessary vitamins.
Hair health foundation: the main vitamins and their role
For hair health, certain vitamins are critical, each of which performs its own unique function. We will analyze the key elements and their effect on the hair.
Vitamin A (Retinol and its derivatives): Growth and moisture regulator
Vitamin A plays an important role in the growth and differentiation of cells, including the cells of the hair follicles. It stimulates the production of skin fat, natural moisturizer of the scalp, which prevents dryness and fragility of hair.
- The mechanism of action: Retinol is involved in the synthesis of keratin, the main protein from which the hair consists of. It also supports the health of the scalp, providing an optimal environment for hair growth.
- Signs of deficiency: Dryness of the scalp, dandruff, fragility of hair, slow growth.
- Sources: Animal products (liver, egg yolks, dairy products), plant products (carrots, pumpkin, sweet potatoes, spinach). It is important to remember that vitamin A is fat -soluble, so for its absorption it is necessary to consume it with fats.
- Cautions: An excess of vitamin A can be toxic and lead to hair loss. It is recommended to observe the recommended daily dose and consult a doctor before taking additives.
B vitamins B: Energy for growth and fortress
B vitamins are key to metabolism and energy metabolism necessary for active hair growth. Each vitamin of group B performs its own specific function, but in general they work synergistically, supporting hair health.
- Vitamin B1 (TIAMIN): Participates in carbohydrate metabolism, providing energy follicles with energy. Deficiency can lead to a slowdown in hair growth and their thinning.
- Sources: Whole grain products, legumes, pork.
- Vitamin B2 (Riboflavin): It is necessary for cellular respiration and the formation of red blood cells that deliver oxygen to hair follicles. Deficiency can manifest itself in the form of dry scalp and brittle hair.
- Sources: Dairy products, eggs, meat, green vegetables.
- Vitamin B3 (Niacin): Improves blood circulation in the scalp, providing the nutrition of hair follicles. Deficiency can lead to hair loss and gray hair.
- Sources: Meat, fish, poultry, mushrooms, peanuts.
- Vitamin B5 (pantotenic acid): Participates in the synthesis of coenzyme A necessary for the metabolism of fats and carbohydrates. Pantotenic acid strengthens the hair, prevents its loss and premature gray hair.
- Sources: Meat, eggs, milk, avocados, mushrooms. Often found as part of hair care products.
- Vitamin B6 (Pyridoxin): Participates in the metabolism of amino acids necessary for the synthesis of keratin. Deficiency can lead to hair loss, dandruff and itching of the scalp.
- Sources: Meat, fish, poultry, legumes, potatoes.
- Vitamin B7 (Biotin): Often they are called “beauty vitamin” because of its important role in the health of hair, skin and nails. Biotin is involved in the synthesis of keratin, strengthens the hair, prevents its loss and brittleness.
- Sources: Eggs (especially yolk), liver, nuts, seeds, avocados, cauliflower. Biotin’s deficiency is relatively rare, but can be caused by the use of a large amount of raw eggs (avidine in raw eggs binds biotin and prevents its assimilation) or some diseases.
- Vitamin B9 (folic acid): It is necessary for dividing cells and tissue growth, including hair follicles. Folic acid stimulates hair growth, gives them shine and density. Especially important for pregnant women.
- Sources: Dark green leafy vegetables, legumes, citrus fruits, avocados.
- Vitamin B12 (cobalamin): Participates in the formation of red blood cells and maintaining the health of the nervous system. Deficiency can lead to anemia, which, in turn, can cause hair loss.
- Sources: Animal products (meat, fish, eggs, dairy products). Vegetarians and vegans are recommended to take additives with vitamin B12.
Vitamin C (ascorbic acid): antioxidant protection and collagen synthesis
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, an important component of hair structure, which gives them strength and elasticity.
- The mechanism of action: Vitamin C helps to absorb iron necessary for hair growth. It also strengthens blood vessels, providing good blood supply to the scalp.
- Signs of deficiency: Dryness and brittle hair, split ends, slow growth.
- Sources: Citrus fruits, berries, kiwi, pepper, broccoli, spinach. Vitamin C does not accumulate in the body, so it is necessary to use foods rich in it daily.
Vitamin D (calciferol): regulator of growth and differentiation of cells of hair follicles
Vitamin D plays an important role in the regulation of cellular growth and differentiation, including cells of hair follicles. Studies show that vitamin D deficiency can be associated with hair loss, especially with alopecia.
- The mechanism of action: Vitamin D stimulates the growth of new hair follicles and supports their normal function. It also participates in the regulation of the immune system, which is important for the health of the scalp.
- Signs of deficiency: Hair loss, weakness, fatigue, depression.
- Sources: Sunlight (the body synthesizes vitamin D under the influence of ultraviolet rays), fatty fish (salmon, tuna, sardines), egg yolks, enriched products (milk, cereals). In the winter season, it is recommended to take additives with vitamin D.
- Cautions: An excess of vitamin D can be toxic. It is recommended to take a blood test to the level of vitamin D and consult a doctor before taking additives.
Vitamin E (tocopherol): Protection against free radicals and improvement of blood circulation
Vitamin E is a powerful antioxidant that protects the hair follicles from damage caused by free radicals. It also improves blood circulation in the scalp, providing the nutrition of hair follicles.
- The mechanism of action: Vitamin E helps to strengthen capillaries, which improves oxygen and nutrients to hair follicles. It also has anti -inflammatory properties, which can help with scalp problems.
- Signs of deficiency: Dryness and brittle hair, dullness, slow growth.
- Sources: Vegetable oils (sunflower, olive, almond), nuts, seeds, green leafy vegetables.
Minerals: necessary elements for hair health
In addition to vitamins, certain minerals are needed for the health of the hair, which participate in various processes that provide growth, strength and shine of hair.
- Iron: Iron is necessary for the formation of hemoglobin, which tolerates oxygen to cells, including hair follicles. Iron deficiency is one of the most common causes of hair loss, especially in women.
- The mechanism of action: Iron provides hair follicles with energy and stimulates hair growth.
- Signs of deficiency: Hair loss, weakness, fatigue, pallor of the skin.
- Sources: Red meat, liver, legumes, dark green leafy vegetables. For better absorption of iron, it is recommended to use it with vitamin C.
- Zinc: Zinc is involved in the synthesis of the protein necessary for hair growth. It also regulates the functioning of the sebaceous glands, preventing dryness or excessive oily scalp.
- The mechanism of action: Zinc strengthens the hair follicles and stimulates the growth of new hair.
- Signs of deficiency: Hair loss, brittleness, slow growth, dandruff.
- Sources: Meat, seafood, nuts, seeds, whole grain products.
- Selenium: Selenium is an antioxidant that protects the hair follicles from damage caused by free radicals. It is also necessary for the normal functioning of the thyroid gland, which plays an important role in the regulation of hair growth.
- The mechanism of action: Selenium supports the health of the scalp and stimulates hair growth.
- Signs of deficiency: Hair loss, brittleness, weakness.
- Sources: Brazilian nuts, seafood, meat, eggs.
- Copper: Copper is involved in the formation of collagen and elastin, which give the hair strength and elasticity. It also promotes the absorption of iron and protects the hair from damage caused by solar radiation.
- The mechanism of action: Copper strengthens the structure of the hair and prevents their fragility.
- Signs of deficiency: Gray hair, brittleness, dryness.
- Sources: Liver, seafood, nuts, seeds, legumes.
- Magnesium: Magnesium is involved in hundreds of biochemical reactions in the body, including protein synthesis and energy metabolism. It also promotes muscle relaxation, which can help reduce stress, which is one of the causes of hair loss.
- The mechanism of action: Magnesium supports the health of hair follicles and stimulates hair growth.
- Signs of deficiency: Hair loss, muscle cramps, fatigue, irritability.
- Sources: Dark green leafy vegetables, nuts, seeds, whole grains.
Other important elements: omega-3 fatty acids and amino acids
In addition to vitamins and minerals, omega-3 fatty acids and amino acids are important for the health of hair.
- Omega-3 fatty acids: Omega-3 fatty acids are indispensable fats that have anti-inflammatory properties and improve blood circulation. They also moisturize the scalp and strengthen the hair.
- Sources: Fat fish (salmon, tuna, sardines), linen seed, chia seeds, walnuts.
- Amino acids: Amino acids are construction blocks of proteins, including keratin, the main protein from which the hair consists of. Sufficient consumption of amino acids is necessary for growth, strength and elasticity of hair.
- Sources: Meat, fish, eggs, dairy products, legumes, nuts, seeds.
Hair health diet: principles of balanced diet
To provide hair with all the necessary vitamins and minerals, it is necessary to adhere to a balanced diet rich in various products.
- Use a variety of fruits and vegetables: Fruits and vegetables are a rich source of vitamins, minerals and antioxidants. Include fruits and vegetables of different colors in your diet to get a wide range of nutrients.
- Eat enough protein: Protein is necessary for the synthesis of keratin, the main protein from which the hair consists of. Use a sufficient amount of protein from animals and plant sources.
- Include beneficial fats in your diet: Useful fats, such as omega-3 fatty acids, are necessary for the health of the scalp and hair. Eat fatty fish, nuts, seeds and vegetable oils.
- Drink enough water: Water is necessary to moisturize the scalp and hair. Drink at least 8 glasses of water per day.
- Limit the consumption of processed products, sugar and trans fats: These products do not contain beneficial nutrients and can negatively affect hair health.
Hair additives: when they are necessary and how to choose them correctly
In some cases, even if you follow a balanced diet, you may require additives with vitamins and hair minerals. This is especially true with a deficiency of certain nutrients, diseases or stress.
- When you need additives:
- With a deficiency of vitamins and minerals, confirmed by blood tests.
- When hair loss caused by a deficiency of nutrients.
- In diseases affecting the absorption of nutrients.
- During pregnancy and breastfeeding.
- With stress.
- How to choose the right supplements:
- Consult a doctor or a trichologist before taking additives.
- Choose additives containing vitamins and minerals in a bio -access form.
- Pay attention to the composition of the additive and make sure that it does not contain harmful ingredients.
- Adhere to the recommended dosage.
The effect of lifestyle on hair health: sleep, stress and care
In addition to nutrition, other lifestyle factors, such as sleep, stress and hair care, influence the health of the hair.
- Dream: The lack of sleep can lead to stress and hormonal disorders that can negatively affect hair health. Try to sleep at least 7-8 hours a day.
- Stress: Chronic stress can lead to hair loss. Learn to cope with stress using meditation, yoga or other relaxation techniques.
- Hair care: Proper hair care helps to maintain their health and beauty. Use soft shampoos and air conditioners, avoid frequent hair dryer and ironing, protect the hair from solar radiation.
Common myths about hair nutrition
There are many myths about hair nutrition that do not have a scientific justification. We will analyze some of them.
- Myth: Tink haircut stimulates hair growth. The haircut of the ends does not affect the speed of hair growth, since growth occurs in hair follicles located in the scalp. A haircut helps to get rid of split ends and improve the appearance of the hair.
- Myth: Special shampoos and air conditioners can stimulate hair growth. Shampoos and air conditioners can improve the condition of the hair, but they cannot stimulate their growth. Hair growth depends on nutrition and hormonal balance.
- Myth: hair loss is always associated with a deficiency of vitamins. Hair loss can be caused by various factors, including genetics, hormonal disorders, stress and scalp diseases. The deficiency of vitamins and minerals is only one of the possible reasons.
Conclusion: Nutrition – the key to healthy and beautiful hair
Food plays a key role in the health, growth and beauty of the hair. Providing the body with all the necessary vitamins and minerals, you can strengthen the hair, prevent its loss and brittleness, give it shine and density. A balanced diet, a healthy lifestyle and proper hair care is the key to a beautiful and healthy hair. Do not forget that before taking any additives, you need to consult a doctor or a trichologist in order to determine the cause of hair problems and choose the optimal treatment regimen.