Vitamin deficiency and its effect on hair

Vitamin deficiency and its effect on hair: Complete guidance

Section 1: Introduction to the world of hair and their needs

1. Hair structure: from root to tip.

   1. 1. Circulus: an external protective layer consisting of overlapping cells similar to a tile. A healthy cuticle is smooth and reflects the light, giving the hair shine. The damaged cuticle becomes rough, dull and subject to brittle.
   2. 2. Cortex: the main layer of hair containing keratin, protein, which gives hair strength, elasticity and color (thanks to melanin). The condition of the cortex directly affects the overall health of the hair.
   3. 3. Medulla: The most inner layer of hair, which is not in all hair. Its function has not been fully studied, but it is assumed that it is involved in the regulation of temperature and hair volume.
   4. 4. Hair follicle: structure in the scalp from which hair grows. The health of the follicle is critical for the growth of healthy hair.
   5. 5. Hair papilla: located at the base of the follicle and contains blood vessels that provide power to hair growth.
   6. 6. The sebaceous glands: located next to the hair follicle and secrete skin lard, which moisturizes the hair and scalp.

2. Hair growth cycle: anagen, catagen and bodyogen.

   1. 1. Anagen (Growth Phase): The longest phase that lasts from 2 to 7 years. During this phase, the hair is actively growing.
   2. 2. Katagen (transition phase): a short phase that lasts about 2-3 weeks. During this phase, hair growth slows down, and the hair follicle is reduced.
   3. 3. Telegogen (resting phase): a phase that lasts about 3 months. During this phase, the hair does not grow and remains in the follicle until the new hair begins to grow.
   4. 4. Exogen (falling phase): sometimes stands out as a separate phase, which is an active hair loss, which is located in the hefty.

3. Factors affecting hair health: nutrition, stress, genetics, environment.

   1. 1. Nutrition: proper nutrition, rich in vitamins, minerals and proteins, is necessary for healthy hair growth. The deficiency of nutrients can lead to hair loss, dryness, brittleness and other problems.
   2. 2. Stress: chronic stress can negatively affect the hair growth cycle and lead to hair loss (heterogene alopecia).
   3. 3. Genetics: Genetic predisposition plays an important role in determining the type of hair, their density and a tendency to loss.
   4. 4. Environment: exposure to ultraviolet radiation, air pollution, hard water and other environmental factors can damage the hair and scalp.
   5. 5. Hormonal background: hormonal changes, such as pregnancy, childbirth, menopause and thyroid disease, can affect hair growth and loss.
   6. 6. Hair care: improper hair care, including frequent use of thermal tools, aggressive chemicals and tight hairstyles, can damage hair.

Section 2: Key vitamins and their role in hair health

1. Vitamin A (Retinol): Regulation of the production of sebum.

   1. 1. Function: Vitamin A is necessary for the growth and differentiation of cells, including the cells of the hair follicle. He also plays a role in the regulation of the production of sebum, which moisturizes the scalp and hair.
   2. 2. The mechanism of action: Vitamin A binds to receptors in cells and affects the expression of genes involved in the growth and development of hair.
   3. 3. Symptoms of deficiency: dry scalp, brittle hair, hair loss.
   4. 4. Sources: carrots, sweet potatoes, spinach, pumpkin, liver, eggs, dairy products.
   5. 5. Cautions: excessive consumption of vitamin A can be toxic and lead to hair loss.

2. B vitamins B (Biotin, B12, Folic Acid, Niacin): Energy for growth and strengthening of hair.

   1. 1. BIOTIN (B7): It is important for the metabolism of fats and carbohydrates necessary for hair growth.
      2. 1. Function: Biotin is involved in the synthesis of keratin, the main hair protein.
      3. 2. The mechanism of action: Biotin is a coherent for carboxylase, enzymes involved in the metabolism of fatty acids, amino acids and glucose necessary for cell growth, including the cells of the hair follicle.
      4. 3. Symptoms of deficiency: thinning of hair, brittle hair, hair loss, skin rashes.
      5. 4. Sources: eggs, nuts, seeds, salmon, avocados, sweet potatoes.
      6. 5. Cautions: Biotin deficiency is rare, but can occur when using a large number of raw eggs (Avidine binds biotin).
   2. 2. Vitamin B12 (cobalamin): participates in the formation of red blood cells, which deliver oxygen to hair follicles.
      3. 1. Function: Vitamin B12 is necessary for dividing cells and DNA synthesis.
      4. 2. The mechanism of action: Vitamin B12 is involved in the metabolism of homocysteine, amino acids, the high level of which can damage the hair follicles.
      5. 3. Symptoms of deficiency: fatigue, weakness, anemia, hair loss.
      6. 4. Sources: meat, fish, eggs, dairy products, enriched products.
      7. 5. Cautions: Vitamin B12 deficiency is more common among vegetarians and vegans, as well as in people with sucking problems.
   3. 3. Folic acid (B9): necessary for cell growth and division.
      4. 1. Function: Folic acid is involved in the synthesis of DNA and RNA necessary for the growth and division of cells.
      5. 2. The mechanism of action: folic acid is a coherent for enzymes involved in the metabolism of amino acids and nucleotides.
      6. 3. Symptoms of deficiency: fatigue, weakness, anemia, hair loss, gray hair.
      7. 4. Sources: dark green leafy vegetables, citrus fruits, beans, lentils, avocado.
      8. 5. Cautions: folic acid deficiency can occur when alcohol is used, taking some drugs and intestinal diseases.
   4. 4. Niacin (B3): improves blood circulation in the scalp.
      5. 1. Function: Niacin is involved in energy metabolism and improves blood circulation.
      6. 2. The mechanism of action: Niacin expands blood vessels, improving blood flow to the hair follicles.
      7. 3. Symptoms of deficiency: dermatitis, diarrhea, dementia (pellagra), hair loss.
      8. 4. Sources: meat, fish, poultry, nuts, seeds, whole grain products.
      9. 5. Cautions: taking high doses of niacin can cause redness of the skin.

3. Vitamin C (ascorbic acid): antioxidant protection and collagen synthesis.

   1. 1. Function: Vitamin C is a powerful antioxidant that protects the cells from damage caused by free radicals. It is also necessary for the synthesis of collagen, protein, which gives hair strength and elasticity.
   2. 2. The mechanism of action: Vitamin C neutralizes free radicals and participates in hydroxylating reactions necessary for the synthesis of collagen.
   3. 3. Symptoms of deficiency: scurvy, weakness, bleeding of gums, brittle hair, hair loss.
   4. 4. Sources: citrus fruits, berries, pepper, broccoli, spinach.
   5. 5. Cautions: Vitamin C Water Background, so the excess is excreted from the body in the urine.

4. Vitamin D (calciferol): regulation of the hair growth cycle.

   1. 1. Function: Vitamin D plays an important role in the regulation of the hair growth cycle and differentiation of hair follicle cells.
   2. 2. The mechanism of action: Vitamin D binds to vitamin D receptors in the cells of the hair follicle and affects the expression of genes involved in the growth and development of hair.
   3. 3. Symptoms of deficiency: hair loss (especially bodyogenic alopecia), fatigue, weakness, bone pain.
   4. 4. Sources: sunlight, fat fish, eggs, enriched products.
   5. 5. Cautions: Vitamin D deficiency is widespread, especially in the winter months and in people with dark skin.

5. Vitamin E (tocopherol): antioxidant protection and improvement of blood circulation.

   1. 1. Function: Vitamin E is a powerful antioxidant that protects the cells from damage caused by free radicals. It also improves blood circulation in the scalp, which promotes hair growth.
   2. 2. The mechanism of action: Vitamin E neutralizes free radicals and improves blood microcirculation.
   3. 3. Symptoms of deficiency: rarely found, but can include neurological problems, muscle weakness and hair loss.
   4. 4. Sources: nuts, seeds, vegetable oils, avocados, spinach.
   5. 5. Cautions: Vitamin E is fat -soluble, so excessive consumption can lead to toxicity.

Section 3: Minerals and trace elements for strong and healthy hair

1. Iron: oxygen delivery to hair follicles.

   1. 1. Function: iron is necessary for the formation of hemoglobin, protein in red blood cells, which transfers oxygen to the cells of the body, including hair follicles.
   2. 2. The mechanism of action: iron is a component of hemoglobin.
   3. 3. Symptoms of deficiency: anemia, fatigue, weakness, hair loss (heterogene alopecia).
   4. 4. Sources: red meat, poultry, fish, beans, lentils, spinach, enriched cereals.
   5. 5. Cautions: iron deficiency is more common in women, especially during menstruation and pregnancy.

2. Zinc: tissue growth and restoration, including hair follicles.

   1. 1. Function: zinc is necessary for tissue growth and restoration, including hair follicles. It also participates in the synthesis of proteins and DNA.
   2. 2. The mechanism of action: zinc is a cofactor for many enzymes involved in the metabolism of proteins, carbohydrates and fats, as well as in the synthesis of DNA and RNA.
   3. 3. Symptoms of deficiency: hair loss, growth retardation, skin rashes, violation of taste and smell.
   4. 4. Sources: meat, poultry, seafood, nuts, seeds, whole grain products.
   5. 5. Cautions: Excessive zinc consumption can prevent copper absorption.

3. Selenium: antioxidant protection and thyroid health.

   1. 1. Function: 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 hair growth.
   2. 2. The mechanism of action: selenium is a component of selenoproteins, which have antioxidant properties and participate in the metabolism of thyroid hormones.
   3. 3. Symptoms of deficiency: hair loss, fatigue, weakness, thyroid disease.
   4. 4. Sources: Brazilian nuts, seafood, meat, poultry, eggs, sunflower seeds.
   5. 5. Cautions: Excessive consumption of selenium can lead to toxicity.

4. Copper: participation in melanin synthesis and hair strengthening.

   1. 1. Function: Copper is involved in the synthesis of melanin, pigment, which gives the hair color. It also helps to strengthen hair.
   2. 2. The mechanism of action: Copper is a cofactor for enzymes involved in the synthesis of melanin and collagen.
   3. 3. Symptoms of deficiency: rarely found, but can include gray hair, anemia and hair loss.
   4. 4. Sources: liver, seafood, nuts, seeds, beans, whole grain products.
   5. 5. Cautions: Excessive copper consumption can lead to toxicity.

5. Magnesium: reducing stress and improving blood circulation.

   1. 1. Function: Magnesium plays an important role in numerous biochemical processes in the body, including stress regulation and improving blood circulation.
   2. 2. The mechanism of action: magnesium is involved in the regulation of the nervous system and vascular tone.
   3. 3. Symptoms of deficiency: muscle cramps, fatigue, irritability, hair loss.
   4. 4. Sources: dark green leafy vegetables, nuts, seeds, beans, whole grain products.
   5. 5. Cautions: magnesium deficiency can be caused by stress, taking some drugs and intestinal diseases.

Section 4: How to determine the deficiency of vitamins and minerals

1. Symptoms of deficiency of vitamins and minerals that appear on the hair: loss, dryness, fragility, dullness, slow growth.

   1. 1. Hair loss: can be caused by a deficiency of iron, zinc, biotin, vitamin D and other nutrients.
   2. 2. Dry hair: can be caused by a deficiency of vitamin A, vitamin E and essential fatty acids.
   3. 3. Fitty hair: can be caused by a deficiency of biotin, zinc, iron and vitamin C.
   4. 4. Dullness of hair: can be caused by a deficiency of vitamins of group B, vitamin A and iron.
   5. 5. Slow hair growth: can be caused by a deficiency of vitamins of group B, vitamin D, zinc and iron.
   6. 6. Early gray hair: may be associated with a shortage of copper and selenium.
   7. 7. The thinning of the hair: can be caused by a deficiency of iron, zinc, biotin and vitamin D.

2. Medical tests: blood test for vitamins and minerals.

   1. 1. General blood test: allows you to evaluate the level of hemoglobin and identify anemia caused by a deficiency of iron or vitamin B12.
   2. 2. A blood test for vitamin D: allows you to determine the level of vitamin D in the blood.
   3. 3. Blood test for vitamin B12: allows you to determine the level of vitamin B12 in the blood.
   4. 4. Blood test for iron: allows you to determine the level of iron, ferritin (iron reserves) and transferrin (protein that carry iron) in the blood.
   5. 5. Blood test for zinc: allows you to determine the level of zinc in the blood.
   6. 6. A blood test for other vitamins and minerals: depending on the symptoms and suspicions, tests for other vitamins and minerals can be prescribed.

3. Consultation with a trichologist: Assessment of the condition of the hair and scalp.

   1. 1. A history of the anamnesis: A trichologist will ask questions about your symptoms, nutrition, lifestyle and family history.
   2. 2. Inspection of hair and scalp: a trichologist will examine your hair and scalp to evaluate their condition and identify signs of nutrient deficiency.
   3. 3. Trichoscopy: A trichologist uses a trichoscope, a special magnifying device for a detailed study of hair follicles and hair rods.
   4. 4. Photoutrichogram: A trichologist takes photos of the scales of the scalp with an increase to evaluate hair density and the percentage of hair located in different growth phases.
   5. 5. The purpose of the tests: Based on the results of the examination and anamnesis, a trichologist may prescribe blood tests to detect a deficiency of vitamins and minerals.

Section 5: Ways to eliminate deficiency of vitamins and minerals

1. A balanced diet rich in vitamins and minerals: a variety of products, including vegetables, fruits, proteins and healthy fats.

   1. 1. Increase the consumption of vegetables and fruits: they are rich in vitamins, minerals and antioxidants.
   2. 2. Include protein sources in your diet: meat, poultry, fish, eggs, legumes, tofu.
   3. 3. Use healthy fats: avocados, nuts, seeds, olive oil.
   4. 4. Choose whole grain products: they are rich in fiber and vitamins of group B.
   5. 5. Limit the consumption of processed products, sugar and harmful fats.

2. Reception of vitamin complexes and additives: on the recommendation of a doctor, taking into account individual needs.

   1. 1. Consult a doctor: before you start taking any vitamin complexes or additives, consult a doctor to determine which nutrients you need and in what dosage.
   2. 2. Choose quality products: give preference to vitamin complexes and additives from trusted manufacturers.
   3. 3. Follow the dosage: do not exceed the recommended dosage, since excessive consumption of some vitamins and minerals can be harmful.
   4. 4. Consider interaction with drugs: some vitamins and minerals can interact with medicines, so it is important to inform the doctor about all the drugs that you take.

3. Change in lifestyle: reduction of stress, refusal of smoking, moderate physical activity.

   1. 1. Manage stress: use relaxation techniques, such as yoga, meditation or deep breathing.
   2. 2. Refuse smoking: smoking worsens blood circulation and can negatively affect hair growth.
   3. 3. Moderate in moderate physical exertion: physical activity improve blood circulation and help reduce stress.
   4. 4. Provide a sufficient amount of sleep: sleep is necessary to restore the body and hair growth.

4. Hair care: use of soft shampoos and air conditioners, avoiding thermal exposure.

   1. 1. Use soft shampoos and air conditioners: choose products that do not contain aggressive sulfates and parabens.
   2. 2. Avoid frequent wash of the head: frequent washing of the head can deprive the hair of natural oils.
   3. 3. Do not use hot water: hot water can damage the hair and scalp.
   4. 4. Carefully comb your hair: use a comb with wide teeth and comb the hair from the ends to the roots.
   5. 5. Avoid thermal exposure: limit the use of a hairdryer, ironing and curling iron.
   6. 6. Protect the hair from the sun: wear a hat or use hair products with SPF.

Section 6: Additional factors affecting hair health

1. Hormonal imbalance: thyroid diseases, polycystic ovary syndrome (PCOS).

   1. 1. Thyroid diseases: hypothyroidism and hyperthyroidism can lead to hair loss, dryness and brittleness.
   2. 2. Polycystic ovary syndrome (PCOU): PCOU can cause hormonal imbalance, leading to the loss of hair by male type (androgenetic alopecia).
   3. 3. Pregnancy and childbirth: hormonal changes during pregnancy and after childbirth can affect the growth and loss of hair.
   4. 4. Menopause: A decrease in estrogen levels during menopause can lead to thinning of the hair.

2. Scalp diseases: seborrheic dermatitis, psoriasis, fungal infections.

   1. 1. Seborrheic dermatitis: it can cause itching, redness and peeling of the scalp, as well as hair loss.
   2. 2. Psoriasis: can affect the scalp, causing itching, redness and peeling, as well as hair loss.
   3. 3. Fungal infections: can affect the scalp, causing itching, inflammation and hair loss.

3. Taking drugs: chemotherapy, antidepressants, anticoagulants.

   1. 1. Chemotherapy: can lead to temporary hair loss (alopecia).
   2. 2. Antidepressants: some antidepressants can cause hair loss.
   3. 3. Anticoagulants: some anticoagulants can cause hair loss.
   4. 4. Beta blockers: some beta-blockers can cause hair loss.

4. Autoimmune diseases: an alopecia of the area.

   1. 1. Areata alopecia: an autoimmune disease that causes focal hair loss.

5. Stress and emotional shock.

   1. 1. Telegnum alopecia: stress and emotional shock can lead to heterogene alopecia, temporary hair loss, which occurs a few months after a stressful event.

Section 7: Prevention of deficiency of vitamins and minerals

1. Regular balanced diet.

   1. 1. Turn on in your diet a variety of products rich in vitamins and minerals.
   2. 2. Focus on solid, unprocessed products.
   3. 3. Limit the consumption of processed products, sugar and harmful fats.

2. Preventive examinations at the doctor and testing.

   1. 1. Regularly visit a doctor for preventive examinations.
   2. 2. Sort blood tests to detect a deficiency of vitamins and minerals.

3. Consultation with a nutritionist or nutritionist.

   1. 1. Get a consultation with a nutritionist or nutritionist to develop an individual food plan that takes into account your needs.

4. Avoiding hard diets and starvation.

   1. 1. Do not resort to hard diets and starvation, as they can lead to a deficiency of nutrients.

5. Stress management and maintaining a healthy lifestyle.

   1. 1. Manage stress using relaxation, physical exercises and enough sleep.
   2. 2. Support a healthy lifestyle, including the rejection of smoking and the moderate use of alcohol.

Section 8: new research and prospects in the field of vitamins and hair deficiency

1. The role of the intestinal microbioma in the assimilation of vitamins and minerals.

   1. 1. The intestinal microbia plays an important role in the absorption of nutrients, including vitamins and minerals.
   2. 2. Dysbacteriosis (disruption of the balance of intestinal microbioma) can lead to a deficiency of nutrients.
   3. 3. Probiotics and prebiotics can improve the condition of the intestinal microbioma and contribute to the absorption of nutrients.

2. An individual approach to the purpose of vitamins and minerals based on genetic testing.

   1. 1. Genetic testing can help determine individual needs for vitamins and minerals.
   2. 2. Based on the results of genetic testing, you can develop an individual plan for taking vitamins and minerals.

3. Studies on the influence of new vitamins and minerals on hair health (for example, silicon, l lizin).

   1. 1. Silicon: plays a role in the synthesis of collagen and strengthening hair.
   2. 2. L-Lisin: the amino acid necessary for the synthesis of proteins, including keratin.
   3. 3. Studies are conducted on the influence of these and other new vitamins and minerals on the health of the hair.

Section 9: Myths and truth about vitamins and hair health

1. Myth: Large doses of vitamins accelerate hair growth.

   1. 1. True: large doses of vitamins do not accelerate hair growth, if you have no shortage. Excessive consumption of some vitamins can be harmful.

2. Myth: Vitamins can cure all hair problems.

   1. 1. True: vitamins can help with problems with hair caused by a deficiency of nutrients, but cannot cure all hair problems.

3. Myth: All vitamins are equally effective for all hair types.

   1. 1. True: the effectiveness of vitamins depends on individual needs and type of hair.

4. Myth: External products with vitamins are as effective as taking vitamins inward.

   1. 1. True: external products with vitamins can have a certain positive effect on the hair, but they are less effective than taking vitamins inward.

5. Myth: Vitamins quickly solve the problem of hair loss.

   1. 1. True: Vitamins take time to have an effect on hair growth. It usually takes several months to see noticeable results.

Section 10: Tips for the choice of vitamin complexes for hair

1. Study the composition: Make sure that the complex contains the necessary vitamins and minerals in sufficient quantities.

   1. 1. Check the presence of vitamins of group B, vitamin D, vitamin C, vitamin E, iron, zinc, selenium and other nutrients.

2. Pay attention to the manufacturer: Choose complexes from trusted manufacturers with a good reputation.

   1. 1. Look for brands that conduct research and use high -quality ingredients.

3. Read reviews: read the reviews of other users to find out about the effectiveness of the complex.

   1. 1. Pay attention to reviews about hair growth, strengthening hair and general improvement of hair condition.

4. Consult a doctor: discuss the choice of a complex with a doctor to make sure that he is suitable for you and does not interact with other medicines that you take.

   1. 1. The doctor may recommend a specific complex or give advice on choosing a suitable product.

5. Consider your individual needs: choose a complex that meets your individual needs in nutrients.

   1. 1. If you have a deficiency of a certain vitamin or mineral, select a complex that contains this nutrient in sufficient quantities.

This expanded article provides a comprehensive overview of the topic, covering various aspects of vitamin and mineral deficiencies and their impact on hair health. The structure is designed for easy reading with detailed explanations and practical advice.