Vitamins for hair growth: Effective complexes

Vitamins for hair growth: Effective complexes

Chapter 1: Fundamentals of Hair Health and Roles of Vitamins

1. 1 Anatomy and life cycle of hair:
   • 1. 1. 1 Hair structure: The hair consists of a rod (visible part) and a root (located in the scalp). The rod consists of three layers: cuticles (outer protective layer), cortex (the middle layer containing a pigment) and medulla (the inner layer that is not always present). Hair root is located in a hair follicle, where hair growth occurs. The hair papilla (provides hair power) and sebaceous glands are important (secrete skin lard moisturizing hair).
   • 1. 1. 2 Hair growth phases: The life cycle of the hair consists of three main phases: anagen (an active growth phase that lasts from 2 to 7 years), Catagen (a regression phase that lasts about 2-3 weeks) and a bodyogen (dormant phase, lasting about 3 months). After the heterogene, the hair falls out, and a new cycle begins. Normal hair loss is 50-100 hair per day. Violation of the balance of these phases can lead to hair loss or slowing down their growth.
2. 2 Hair health factors:
   • 1. 2. 1 Genetics: A genetic predisposition plays an important role in determining the type of hair (straight, curly), their thickness, color and tendency to loss.
   • 1. 2. 2 Hormonal background: Hormones, such as testosterone, digidrotestosterone (DGT), estrogen and thyroid hormones, have a significant effect on the growth and condition of the hair. The imbalance of these hormones can lead to hair loss (for example, androgenic alopecia).
   • 1. 2. 3 Stress: Chronic stress can negatively affect hair growth, causing heterogeneous loss (hair loss in the rest phase).
   • 1. 2. 4 Nutrition: The lack of necessary nutrients, including vitamins, minerals and protein, can lead to a slowdown in hair growth, their thinning and loss.
   • 1. 2. 5 External factors: Aggressive chemical procedures (staining, curling), thermal effects (hair dryers, ironing), frequent wash of the head and use of inappropriate care products can damage the hair structure and slow down their growth.
   • 1. 2. 6 Diseases: Some diseases, such as autoimmune diseases (aerate alopecia), skin diseases (seborrheic dermatitis) and thyroid diseases, can affect the health of the hair.
3. 3 The role of vitamins and minerals in hair growth:
   • 1. 3. 1 B vitamins B:
     • 1. 3. 1. 1 Biotin (B7): Biotin plays an important role in the metabolism of fats, carbohydrates and proteins necessary for hair growth. Biotin deficiency can lead to hair loss and fragility of nails.
     • 1. 3. 1. 2 Niacin (B3): Niacin improves blood circulation in the scalp, which promotes the nutrition of hair follicles and stimulates hair growth.
     • 1. 3. 1. 3 Pantotenic acid (B5): Pantotenic acid is involved in the formation of Coenzyme A, which plays an important role in the metabolism of cells and hair growth.
     • 1. 3. 1. 4 Folic acid (B9): Folic acid is necessary for dividing cells and tissue growth, including hair.
     • 1. 3. 1. 5 Vitamin B12: Vitamin B12 is necessary for the formation of red blood cells, which deliver oxygen to hair follicles. B12 deficiency can lead to anemia and hair loss.
   • 1. 3. 2 Vitamin A: Vitamin A is necessary for the growth and differentiation of cells, including cells of hair follicles. However, excess vitamin A can lead to hair loss.
   • 1. 3. 3 Vitamin C: Vitamin C is a powerful antioxidant that protects the hair follicles from damage to free radicals. It is also necessary for the synthesis of collagen, which strengthens the structure of the hair.
   • 1. 3. 4 Vitamin D: Vitamin D plays a role in the regulation of the hair growth cycle. Vitamin D deficiency can be associated with hair loss.
   • 1. 3. 5 Vitamin E: Vitamin E is an antioxidant that improves blood circulation in the scalp and protects the hair follicles from damage.
   • 1. 3. 6 Minerals:
     • 1. 3. 6. 1 Iron: Iron is necessary for the formation of hemoglobin, which tolerates oxygen to cells, including cells of hair follicles. Iron deficiency can lead to anemia and hair loss.
     • 1. 3. 6. 2 Zinc: Zinc plays an important role in the growth and restoration of fabrics, including hair. It also helps to maintain the functioning of the sebaceous glands, which helps to moisturize the hair.
     • 1. 3. 6. 3 Selenium: Selenium is an antioxidant that protects the hair follicles from damage. It is also necessary for the synthesis of thyroid hormones, which affect hair growth.
     • 1. 3. 6. 4 Magnesium: Magnesium is involved in more than 300 enzymatic reactions in the body, including those necessary for hair growth.
     • 1. 3. 6. 5 Calcium: Calcium is necessary for the health of bones and teeth, but it also plays a role in hair growth.

Chapter 2: Review of effective vitamin complexes for hair growth

1. 1 Popular vitamin complexes and their composition:

   When choosing a vitamin complex for hair growth, it is important to consider its composition and concentration of vitamins and minerals. Below is a review of popular complexes and their components.

   • 2. 1. 1 Perfectil: Contains biotin, vitamins of group B, vitamin D, vitamin E, vitamin C, iron, zinc, magnesium, selenium, copper, manganese, iodine, silicon, cysteine, carotenoids. Perfectil is one of the most famous complexes, designed to maintain the health of the skin, hair and nails. Its composition is aimed at providing the body with the necessary nutrients for the normal growth and functioning of the hair. Components, such as biotin and zinc, play a key role in maintaining the structure of the hair and preventing their loss. Antioxidants, such as vitamin C and vitamin E, protect hair follicles from damage caused by free radicals.
   • 2. 1. 2 Pantogar: Contains thiamine (B1), calcium pantotenate (B5), cystine, keratin, paraiaminobenzoic acid. Pantogar is designed specifically for the treatment of diffuse hair loss and a damaged hair structure. Keratin is the main structural component of the hair, and cystine is an amino acid necessary for the synthesis of keratin. Vitamins B1 and B5 improve the metabolism of cells of hair follicles.
   • 2. 1. 3 Revalid: Contains methionine, cystine, B vitamins, trace elements (zinc, copper, iron). Revalid is another complex designed to improve hair structure and stimulate their growth. Metionine and cystine are important amino acids necessary for the synthesis of keratin. Microelements, such as zinc, copper and iron, support the health of hair follicles and improve blood circulation in the scalp.
   • 2. 1. 4 Vitabiotics Hairfollic Her: It is specially designed for women, contains biotin, selenium, zinc, copper, iron, vitamin D, vitamins of group B, grape seed extract, L-cysteine, L-metionine. Hairfollic Her is a complex developed taking into account the needs of the female body. It contains antioxidants, amino acids and trace elements necessary for maintaining the health of hair and scalp. The extract of grape seeds has antioxidant properties and improves blood circulation in the scalp.
   • 2. 1. 5 Vitabiotics Hairfollic Him: Specially designed for men, contains biotin, selenium, zinc, copper, iron, vitamin D, vitamins of group B, pine bark extract, L-cysteine, L-metionine. Hairfollic HIM is a complex developed taking into account the needs of the male body. It contains the components necessary to maintain hair health and prevent their loss, especially androgenic alopecia. Pine bark extract has antioxidant properties and improves blood circulation in the scalp.
   • 2. 1. 6 Solgar Skin, Nails & Hair: Contains MSM (methyl sulfonylmetatan), red algae, vitamin C, zinc, copper, l Lisin, l -en. Solgar Skin, Nails & Hair is a complex aimed at improving the condition of the skin, hair and nails. MSM is a source of sulfur necessary for the synthesis of collagen and keratin. Red algae contain antioxidants and minerals that are healthy hair.
   • 2. 1. 7 Double heart active hair intensive: Contains L-cysteine, L-metinine, biotin, zinc, copper, B. Doppelherz Aktiv Hair Intense Vitamins-this is a complex designed to strengthen hair and stimulate their growth. L-cysteine ​​and L-metionine are important amino acids necessary for the synthesis of keratin. Zinc and copper support the health of hair follicles and improve blood circulation in the scalp.

2. 2 Comparison of the compositions and actions of the complexes:

   When choosing a vitamin complex, it is important to consider its composition and compliance with your needs.

   Complex	The main components	Action
   Perfectil	Biotin, vitamins of group B, vitamin D, vitamin E, vitamin C, iron, zinc, magnesium, selenium, copper, manganese, iodine, silicon, cysteine, carotenoids	Maintaining the health of the skin, hair and nails, strengthening the structure of the hair, preventing loss, protection against free radicals
   Pantogar	Thiamine (b1), calcium pantotenate (b5), cystine, keratin, paraiaminobenzoic acid	Treatment of diffuse hair loss, improvement of hair structure, growth stimulation
   Revalid	Methionine, cystine, B vitamins, trace elements (zinc, copper, iron)	Improving the structure of the hair, stimulation of growth, maintaining the health of hair follicles
   Vitabiotics Hairfollic	Biotin, selenium, zinc, copper, iron, vitamin D, B vitamins, grape/pine bark extract, L-cysteine, L-metionine (Her/HIM)	Maintaining hair health, preventing loss (taking into account the needs of the female/male body), antioxidant protection, improvement of blood circulation in the scalp
   Solgar Skin, Nails & Hair	MSM, red algae, vitamin C, zinc, copper, l Lisin, l -en	Improving the condition of the skin, hair and nails, stimulation of collagen and keratin synthesis, antioxidant protection
   Doppellorz active HAIR	L-cysteine, l-metinon, biotin, zinc, copper, B vitamins	Hair strengthening, stimulation of growth, maintaining the health of hair follicles

3. 3 Criteria for choosing a vitamin complex:

   When choosing a vitamin complex for hair growth, the following factors should be taken into account:

   • 2. 3. 1 Composition: It is important to pay attention to the presence of the main vitamins and minerals necessary for hair growth (biotin, vitamins of group B, vitamin D, vitamin E, vitamin C, iron, zinc, selenium).
   • 2. 3. 2 Concentration of active substances: It is necessary to take into account the concentration of vitamins and minerals in the complex. It is recommended to choose complexes with dosages corresponding to the daily needs of the body.
   • 2. 3. 3 Output form: Vitamin complexes are available in various forms (tablets, capsules, solutions). The choice of form depends on personal preferences and convenience of application.
   • 2. 3. 4 Manufacturer: It is recommended to choose vitamin complexes from well -known and trusted manufacturers that guarantee the quality and safety of products.
   • 2. 3. 5 Individual needs: When choosing a vitamin complex, it is necessary to take into account the individual needs of the body and the presence of deficiency of vitamins and minerals. It is recommended to consult a doctor or a trichologist to determine the most suitable complex.
   • 2. 3. 6 The presence of contraindications and side effects: Before taking the vitamin complex, it is necessary to familiarize yourself with the instructions and make sure that there are no contraindications and side effects.

4. 4 How to take vitamin complexes correctly:

   To achieve the maximum effect of taking vitamin complexes, the following recommendations must be followed:

   • 2. 4. 1 Take vitamins regularly and in accordance with the instructions: It is important to comply with the recommended dosage and duration of the vitamin administration course.
   • 2. 4. 2 Take vitamins during food: This contributes to the better absorption of vitamins and minerals.
   • 2. 4. 3 Combine a technique of vitamins with proper nutrition and a healthy lifestyle: Vitamin complexes are not a replacement for good nutrition. It is important to use a sufficient amount of proteins, fats and carbohydrates, as well as observe sleep and rest.
   • 2. 4. 4 Consult a doctor before taking vitamins: It is especially important to consult a doctor if you have any diseases or take other medicines.

Chapter 3: Vitamins in food: natural sources for hair health

1. 1 Products rich in group B vitamins:

   • 3. 1. 1 Biotin (B7): Eggs, liver, nuts (almonds, walnuts, peanuts), seeds (sunflower, pumpkin), avocados, salmon, pork, sweet potatoes. Eggs are one of the best sources of biotin. Regular use of eggs can help satisfy the body’s need for biotin. Nuts and seeds are also a good source of biotin and beneficial fats.
   • 3. 1. 2 Niacin (B3): Meat (beef, chicken, pork), fish (tuna, salmon), liver, mushrooms, peanuts, whole grain products (brown rice, oatmeal). Meat and fish are excellent sources of niacin. Mushrooms also contain niacin and other beneficial substances.
   • 3. 1. 3 Pantotenic acid (B5): Meat (chicken, beef), fish (salmon), eggs, mushrooms, avocados, broccoli, battery, whole grain products. Pantotenic acid is widespread in food. A diverse diet will help provide the body with a sufficient amount of pantothenic acid.
   • 3. 1. 4 Folic acid (B9): Leaf green vegetables (spinach, romain salad, cabbage), legumes (beans, lentils, chickpeas), asparagus, avocados, broccoli, citrus fruits. Leaf green vegetables are a rich source of folic acid. Regular use of these vegetables can help prevent folic acid deficiency.
   • 3. 1. 5 Vitamin B12: Meat (beef, lamb), fish (salmon, tuna, sardins), eggs, dairy products (milk, cheese, yogurt). Vitamin B12 is mainly found in animal products. Vegetarians and vegans are recommended to take additives with vitamin B12.

2. 2 Products rich in vitamin A:

   • 3. 2. 1 Beta-carotene: Carrots, pumpkin, sweet potatoes, spinach, cabbage, mango, apricots. Beta-carotene is the predecessor of vitamin A. The body transforms beta-carotene into vitamin A. Vegetables and fruits of bright colors are usually rich in beta-carotene.
   • 3. 2. 2 Retinol: Liver, fish oil, eggs, dairy products. Retinol is an active form of vitamin A. products of animal origin are a good source of retinol.

3. 3 Products rich in vitamin C:

   • 3. 3. 1 Citrus fruit: Oranges, grapefruits, lemons, lime. Citrus fruits are a well -known source of vitamin C.
   • 3. 3. 2 Berries: Strawberries, blueberries, raspberries, cranberries. Berries contain vitamin C and other useful antioxidants.
   • 3. 3. 3 Vegetables: Pepper (especially red and yellow), broccoli, cabbage, spinach, tomatoes. Many vegetables are a good source of vitamin C.

4. 4 Products rich in vitamin D:

   • 3. 4. 1 Fish oil: Fish oil is one of the best sources of vitamin D.
   • 3. 4. 2 Fat fish: Salmon, tuna, sardines, herring. Fat fish contains vitamin D and useful omega-3 fatty acids.
   • 3. 4. 3 Eggs: Egg yolks contain vitamin D.
   • 3. 4. 4 Enriched products: Milk, yogurt, breakfast flakes. Many products are enriched with vitamin D.

5. 5 Products rich in vitamin E:

   • 3. 5. 1 Vegetable oils: Sunflower oil, olive oil, wheat germ oil. Vegetable oils are a rich source of vitamin E.
   • 3. 5. 2 Nuts and seeds: Almonds, hazelnuts, sunflower seeds. Nuts and seeds contain vitamin E and other beneficial nutrients.
   • 3. 5. 3 Green sheet vegetables: Spinach, broccoli. Green sheet vegetables contain vitamin E, but in smaller quantities than vegetable oils and nuts.

6. 6 Products rich in minerals (iron, zinc, selenium, magnesium, calcium):

   • 3. 6. 1 Iron: Red meat, liver, poultry, fish, legumes (beans, lentils), spinach, enriched cereals.
   • 3. 6. 2 Zinc: Seafood (oysters, crabs, shrimp), red meat, poultry, nuts (cashews, almonds), pumpkin seeds, legumes.
   • 3. 6. 3 Selenium: Brazilian nuts, tuna, sardines, eggs, sunflower seeds, mushrooms.
   • 3. 6. 4 Magnesium: Dark green leafy vegetables (spinach, cabbage), nuts (almonds, cashews), seeds (pumpkin, sunflower), avocados, legumes, whole grain products.
   • 3. 6. 5 Calcium: Dairy products (milk, cheese, yogurt), dark green leafy vegetables (cabbage, spinach), enriched products (soy milk, tofu), sardins (with bones).

7. 7 Drawing up a balanced hair health diet:

   The compilation of a balanced diet rich in vitamins and minerals is an important step for maintaining hair health. It is recommended to include various foods from all food groups in the diet:

   • 3. 7. 1 Squirrels: Meat, poultry, fish, eggs, legumes, tofu. Proteins are a building material for hair.
   • 3. 7. 2 Fat: Vegetable oils, nuts, seeds, avocados, oily fish. Fats are necessary for the health of the scalp and hydration of hair.
   • 3. 7. 3 Carbohydrates: Whole grain products (brown rice, oatmeal, movie), fruits, vegetables. Carbohydrates are a source of energy for hair growth.
   • 3. 7. 4 Vitamins and minerals: A variety of fruits and vegetables rich in vitamins and minerals necessary for the health of hair.

Chapter 4: Additional methods of stimulation of hair growth

1. 1 Scalp care:

   • 4. 1. 1 Scalp massage: Scalp massage improves blood circulation, which contributes to the nutrition of hair follicles and stimulates hair growth. Massage can be performed independently or contact a specialist. It is recommended to massage the scalp daily for 5-10 minutes.
   • 4. 1. 2 Piling of the scalp: Piling of the scalp helps to remove dead skin cells and excess sebum, which can interfere with hair growth. Piling can be carried out using special tools or using natural ingredients (for example, sea salt or sugar).
   • 4. 1. 3 The right washing of the head: Frequent washing of the head can overdry the hair and scalp, which can lead to damage to the hair and slowing down their growth. It is recommended to wash your hair as necessary, using soft shampoos without sulfates and parabens.

2. 2 Natural means to stimulate hair growth:

   • 4. 2. 1 Oils:
     • 4. 2. 1. 1 Burdock oil: Burdock oil improves blood circulation in the scalp, strengthens hair follicles and stimulates hair growth. Burdock oil can be used as a hair mask, applying it to the scalp and distributing over the entire length of the hair.
     • 4. 2. 1. 2 Castor oil: Castor oil has moisturizing and nutritional properties that strengthen hair and stimulate their growth. Castor oil can be used as a hair mask, applying it to the scalp and distributing over the entire length of the hair.
     • 4. 2. 1. 3 Coconut oil: Coconut oil penetrates the hair structure, strengthening it and protecting it from damage. Coconut oil can be used as a hair mask or as an indelible air conditioner.
     • 4. 2. 1. 4 Argan Oil: Argan oil is rich in antioxidants and fatty acids that nourish and moisturize the hair, making it shiny and healthy. Argan oil can be used as a hair mask or as an indelible air conditioner.
   • 4. 2. 2 Herbs:
     • 4. 2. 2. 1 Chamomile: Chamomile soothes the scalp, relieves irritation and strengthens the hair. Chamomile infusion can be used to rinse hair after washing.
     • 4. 2. 2. 2 Nettle: Nettle strengthens the hair follicles, stimulates hair growth and prevents their loss. Nettle decoction can be used to rinse hair after washing.
     • 4. 2. 2. 3 Burdock: Slub improves blood circulation in the scalp, strengthens hair follicles and stimulates hair growth. Burders can be used to rinse hair after washing.
   • 4. 2. 3 Luke’s juice: Onion juice contains sulfur, which is necessary for hair growth. Applying onions to the scalp can stimulate hair growth and reduce their loss.
   • 4. 2. 4 Aloe Vera: Aloe Vera soothes the scalp, moisturizes the hair and stimulates their growth. Aloe Vera gel can be applied to the scalp and hair as a mask.

3. 3 Medical procedures to stimulate hair growth:

   • 4. 3. 1 Mesotherapy: Mesotherapy is a procedure in which special drugs containing vitamins, minerals and amino acids are introduced into the scalp. Mesotherapy stimulates hair growth, strengthens hair follicles and improves blood circulation in the scalp.
   • 4. 3. 2 Plasmolifting: Plasmolifting is a procedure in which the patient’s own blood, enriched with platelets, is introduced into the scalp. Plasmolifting stimulates hair growth, strengthens hair follicles and improves tissue regeneration.
   • 4. 3. 3 Laser therapy: Laser therapy stimulates hair growth, improves blood circulation in the scalp and reduces inflammation.
   • 4. 3. 4 Hair transplant: Hair transplant is a surgical procedure in which hair follicles are transplanted from one area of ​​the head (usually from the back of the head) to another area where hair loss is observed. Hair transplant is an effective method of hair restoration with androgenic alopecia.

4. 4 Life and habits that affect hair growth:

   • 4. 4. 1 Stress: Chronic stress can negatively affect hair growth. It is important to learn how to manage stress using relaxation techniques, meditation, yoga or other methods.
   • 4. 4. 2 Dream: A sufficient sleep (7-8 hours a day) is necessary for the health of the hair. During sleep, the body restores and regenerates tissues, including hair.
   • 4. 4. 3 Physical activity: Regular physical activity improves blood circulation in the body, including in the scalp, which contributes to the nutrition of hair follicles.
   • 4. 4. 4 Smoking: Smoking worsens blood circulation and supplies of oxygen tissues, which can lead to hair loss.
   • 4. 4. 5 Alcohol: Alcohol abuse can negatively affect the health of the hair, causing their thinning and loss.
   • 4. 4. 6 Correct hair care: The use of soft shampoos and air conditioners, avoiding heat treatment (hair dryers, ironing), limiting chemical procedures (staining, curling) help maintain hair health and stimulate their growth.

5. 5 When to see a doctor:

   If you notice a significant hair loss, a change in their structure or other hair problems, you must consult a trichologist. The doctor will conduct diagnostics and determine the cause of the problem, and also prescribe the appropriate treatment. The doctor should consult in the following cases:

   • 4. 5. 1 Sharp hair loss: Out of more than 100 hair per day for a long time.
   • 4. 5. 2 Changing the structure of the hair: Thunderstorm, brittleness, dry hair.
   • 4. 5. 3 The appearance of foci of baldness: The presence of individual areas of the scalp without hair.
   • 4. 5. 4 Itching, redness, peeling of the scalp: These symptoms may indicate the presence of skin diseases that can affect hair growth.
   • 4. 5. 5 Hair loss after pregnancy or taking medication: Hormonal changes or taking some drugs can cause hair loss.

Chapter 5: Myths and truth about vitamins for hair growth

1. 1 Myth: Vitamins are a panacea from all hair problems:

   Vitamins play an important role in maintaining hair health, but they are not a panacea from all problems. Hair loss can be caused by various factors, including genetics, hormonal imbalance, stress, disease and improper care. In some cases, vitamins can help improve the condition of the hair and stimulate their growth, but in other cases, a comprehensive treatment aimed at eliminating the main cause of the problem may be required.

2. 2 True: a deficiency of vitamins can lead to hair loss:

   The lack of certain vitamins and minerals, such as biotin, iron, zinc and vitamin D, can lead to hair loss, thinning and brittleness. It is important to provide the body with a sufficient amount of these nutrients using a balanced diet or taking vitamin complexes.

3. 3 Myth: The more vitamins, the better for hair:

   Reception of excessive amounts of vitamins can be harmful to health and lead to side effects, such as nausea, vomiting, diarrhea, skin rashes and even hair loss (for example, with an excess of vitamin A). It is important to follow the recommended dosage of vitamins and consult a doctor before taking vitamin complexes.

4. 4 True: vitamins are better absorbed from food:

   Vitamins and minerals contained in food are usually better absorbed by the body than synthetic vitamins. A balanced diet, including a variety of fruits, vegetables, whole grain products, proteins and healthy fats, is the best way to provide the body with the necessary nutrients for hair health.

5. 5 Myth: All hair vitamins are equally effective for everyone:

   The effectiveness of vitamins for hair growth can vary depending on the individual characteristics of the body, the causes of hair loss and the presence of deficiency of vitamins and minerals. It is important to choose a vitamin complex taking into account your individual needs and consult a doctor to determine the most suitable complex.

6. 6 True: vitamins can help improve the condition of the hair damaged by dyeing or chemical curl:

   Coloring, chemical curls and other aggressive procedures can damage the hair structure, making them dry, brittle and split. Vitamins, such as vitamin C, vitamin E and B vitamins, can help restore hair structure, protect them from damage and stimulate their growth.

7. 7 Myth: Vitamin hair masks can instantly speed up hair growth:

   Vitamin hair masks can improve the condition of the hair, make it more shiny and moisturized, but they cannot instantly