Vitamins for hair growth: dosage and reception rules
Chapter 1: Basics of hair growth and vitamin deficiency
- 1 Life cycle of hair: brief overview.
Hair grows cyclically, passing through the three main phases: anagen (growth phase), catagen (transitional phase) and bodyogen (resting phase). Anagen lasts from 2 to 7 years, determining the length with which the hair can reach. Katagen lasts about 2-3 weeks, during which the hair follicle is compressed. Telogen lasts about 3 months, during which the old hair falls out, and the new hair begins to grow. Normally, about 85-90% of the hair are in the anagen phase, 1-2% in Katagen and 9-14% in the hefty. Violations in any of these stages can lead to a slowdown in growth, loss or thinning of the hair.
- 2 The role of vitamins and minerals in hair health.
Vitamins and minerals play an important role in maintaining the health of hair follicles and stimulating hair growth. They participate in the metabolic processes necessary for cellular division, the production of keratin (basic building material of the hair) and maintaining healthy scalp. The deficiency of certain vitamins and minerals can adversely affect hair growth, leading to its loss, brittleness and thinning.
- 3 The most common deficiency affecting hair growth.
The lack of iron, zinc, biotin, vitamin D, vitamin B12 and other nutrients is often associated with hair growth problems. Iron is necessary for transferring oxygen to hair follicles, and its deficiency can lead to anemia and hair loss. Zinc is involved in protein synthesis, including keratin, and its deficiency can slow down hair growth and cause dry scalp. Biotin is important for the metabolism of fats, carbohydrates and proteins, and its disadvantage can lead to brittle hair and its loss. Vitamin D plays a role in the regulation of cell growth and immune function, and its deficiency is associated with hair loss. Vitamin B12 is necessary for the formation of red blood cells, which deliver oxygen to hair follicles, and its disadvantage can lead to a slowdown in hair growth and their thinning.
- 4 Factors contributing to a deficiency of vitamins.
Various factors can contribute to the deficiency of vitamins and minerals, including:
* Несбалансированное питание: диеты, бедные фруктами, овощами, цельнозерновыми продуктами и нежирными источниками белка.
* Строгие диеты: ограничения в потреблении калорий или определенных групп продуктов.
* Проблемы с пищеварением: заболевания, такие как болезнь Крона, целиакия и язвенный колит, могут препятствовать усвоению питательных веществ.
* Некоторые лекарства: некоторые лекарства, такие как антибиотики и противосудорожные препараты, могут влиять на усвоение витаминов и минералов.
* Хронические заболевания: некоторые хронические заболевания, такие как диабет и заболевания почек, могут увеличить риск дефицита питательных веществ.
* Возраст: с возрастом способность организма усваивать некоторые витамины и минералы может снижаться.
* Беременность и лактация: во время беременности и лактации потребность в некоторых витаминах и минералах увеличивается.
* Вегетарианство и веганство: при отсутствии правильного планирования диеты вегетарианцы и веганы могут испытывать дефицит некоторых витаминов и минералов, таких как витамин B12, железо и цинк.- 5 Diagnosis of vitamin deficiency.
Diagnosis of vitamins deficiency is usually carried out on the basis of blood test. The doctor may prescribe tests to determine the level of certain vitamins and minerals in the blood. Clinical symptoms such as hair loss, fatigue, weakness and other signs of nutrient deficiency can also be evaluated. It is important to consult a doctor for proper diagnosis and prescribing treatment. Self -medication can be ineffective and even dangerous.
Chapter 2: Vitamins for hair growth: role and dosage
- 1 Vitamin A (Retinol).
Role: Vitamin A is important for the growth and differentiation of cells, including the cells of the hair follicles. It contributes to the production of sebum, which moisturizes the scalp and maintains hair health.
Dosage: The recommended daily dose of vitamin A is 900 mcg for men and 700 mcg for women. It is important not to exceed the upper permissible level of consumption (3000 μg), since an overdose can lead to toxicity. Sources: liver, fish oil, dairy products, eggs, carrots, sweet potatoes, spinach.
Cautions: pregnant women should avoid taking high doses of vitamin A, as this can lead to congenital defects.
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2 B vitamins b.
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- 1 Biotin (Vitamin B7).
Role: Biotin plays a key role in the metabolism of fats, carbohydrates and proteins. It is involved in the production of keratin, the main building material of the hair.
Dosage: The recommended daily dose of biotin is 30 μg. Some studies show that higher doses (up to 5000 mcg) can be useful to stimulate hair growth, but additional studies are needed.
Sources: eggs, nuts, seeds, salmon, avocados, sweet potatoes.
Cautions: When taking high doses of biotin, a distortion of the results of some laboratory tests, such as tests for thyroid hormones, may occur. It is necessary to inform the doctor about taking biotin before taking tests.
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- 2 Vitamin B12 (cobalamin).
Role: Vitamin B12 is necessary for the formation of red blood cells, which deliver oxygen to hair follicles.
Dosage: The recommended daily dose of vitamin B12 is 2.4 μg.
Sources: meat, fish, eggs, dairy products, enriched products.
Cautions: it is recommended to take supplements with vitamin B12, as vegetarians and vegans, since it is mainly contained in animal products.
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- 3 Niacin (Vitamin B3).
Role: Niacin improves blood circulation in the scalp, which contributes to the delivery of nutrients to hair follicles.
Dosage: The recommended daily dose of Niacin is 16 mg for men and 14 mg for women.
Sources: meat, fish, poultry, nuts, seeds, whole grain products.
Cautions: when taking high doses of niacin, redness of the skin, itching and other side effects may occur.
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- 4 Pantotenic acid (vitamin B5).
Role: Pantotenic acid is involved in the metabolism of fats, carbohydrates and proteins, as well as in the formation of coherent A, which is important for hair growth.
Dosage: The recommended daily dose of pantotenic acid is 5 mg.
Sources: meat, fish, eggs, dairy products, avocados, mushrooms.
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- 5 Folic acid (vitamin B9).
Role: Folic acid is necessary for the growth and division of cells, including cells of hair follicles.
Dosage: The recommended daily dose of folic acid is 400 μg.
Sources: green leafy vegetables, citrus fruits, legumes, avocados.
- 3 Vitamin C (ascorbic acid).
Role: 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 hair.
Dosage: recommended daily dose of vitamin C is 90 mg for men and 75 mg for women.
Sources: citrus fruits, berries, pepper, broccoli, kiwi.
- 4 Vitamin D..
Role: Vitamin D plays a role in the regulation of cell growth and immune function. Vitamin D deficiency is associated with hair loss.
Dosage: The recommended daily dose of vitamin D is 600 IU (international units). Some studies show that higher doses (up to 2000 IU) can be useful to stimulate hair growth, but additional studies are needed.
Sources: fish oil, fatty fish, eggs, enriched products, sunlight.
Cautions: when taking high doses of vitamin D, hypercalcemia (increased level of calcium in the blood) can occur.
- 5 Vitamin E.
Role: Vitamin E is an antioxidant that protects the hair follicles from damage to free radicals. It also improves blood circulation in the scalp.
Dosage: The recommended daily dose of vitamin E is 15 mg.
Sources: nuts, seeds, vegetable oils, green leafy vegetables.
Chapter 3: Minerals for hair growth: role and dosage
- 1 Iron.
Role: iron is necessary for transferring oxygen to hair follicles. Iron deficiency can lead to anemia and hair loss.
Dosage: The recommended daily dose of iron is 8 mg for men and 18 mg for women.
Sources: red meat, poultry, fish, legumes, green leafy vegetables, enriched products.
Cautions: when taking iron drugs, side effects can occur, such as constipation, nausea and abdominal pain. It is recommended to take iron preparations with food, rich in vitamin C, to improve absorption.
- 2 Zinc.
Role: zinc is involved in protein synthesis, including keratin, and is necessary for tissue growth and restoration. Zinc deficiency can slow down hair growth and cause dry scalp.
Dosage: The recommended daily dose of zinc is 11 mg for men and 8 mg for women.
Sources: meat, seafood, nuts, seeds, legumes, whole grain products.
Cautions: when taking high doses of zinc, nausea, vomiting and diarrhea may occur. Long -term intake of high doses of zinc can lead to copper deficiency.
- 3 Selenium.
Role: Selenium is an antioxidant that protects the hair follicles from damage to free radicals. It is also necessary for the production of thyroid hormones that play a role in hair growth.
Dosage: The recommended daily dose of selenium is 55 μg.
Sources: Brazilian nuts, seafood, meat, poultry, eggs.
Cautions: when taking high doses of selenium, selenosis (selenium toxicity) can occur, which can lead to hair loss, nausea, fatigue and other side effects.
- 4 Magnesium.
Role: Magnesium is involved in many biochemical processes in the body, including protein synthesis and regulation of blood sugar. Magnesium deficiency can lead to stress, which can adversely affect hair growth.
Dosage: The recommended daily dose of magnesium is 400 mg for men and 310 mg for women.
Sources: green leafy vegetables, nuts, seeds, legumes, whole grain products.
- 5 Copper.
Role: Copper is involved in the formation of collagen and elastin, which are important for the health of hair and scalp. It is also necessary for the absorption of iron.
Dosage: The recommended daily dose of copper is 900 mcg.
Sources: seafood, nuts, seeds, legumes, whole grain products.
Chapter 4: Rules for taking vitamins and minerals for hair growth
- 1 Consultation with a doctor.
Before taking any vitamins and minerals for hair growth, you need to consult a doctor. The doctor will be able to determine if you have a deficiency of any nutrients, and choose the optimal dosage. Self -medication can be ineffective and even dangerous.
- 2 Blood tests.
To determine the deficiency of vitamins and minerals, it is necessary to pass blood tests. Based on the results of the tests, the doctor will be able to prescribe the necessary additives in the desired dosage.
- 3 The choice of quality additives.
Choose high -quality additives from trusted manufacturers. Pay attention to the composition of the additives, dosage and availability of quality certificates.
- 4 Compliance with the dosage.
Strictly observe the dosage indicated on the packaging of the additives or recommended by the doctor. Exceeding the dosage can lead to side effects.
- 5 Reception time.
Some vitamins and minerals are better absorbed with food, while others are on an empty stomach. Find out how to take your chosen supplements. For example, iron is better absorbed with vitamin C.
- 6 Compatibility with other drugs.
Tell the doctor about all the medicines that you take to avoid undesirable interactions with vitamins and minerals.
- 7 Duration of admission.
The effect of taking vitamins and minerals for hair growth can not be noticeable immediately. It is usually required several months of regular reception to see the results.
- 8 Balanced diet.
Vitamins and minerals are only an addition to a balanced diet. Try to receive the necessary nutrients from food.
- 9 Moisturization.
Drink enough water (about 8 glasses per day) to maintain the health of the hair and scalp.
- 10 Hair care.
Use soft shampoos and air conditioners, avoid frequent hair dryer and ironing, and protect the hair from exposure to sunlight.
Chapter 5: Other factors affecting hair growth
- 1 Genetics.
Genetics plays an important role in determining the type of hair, the speed of their growth and a tendency to loss.
- 2 Hormonal background.
Hormonal changes, such as pregnancy, childbirth, menopause and thyroid diseases, can affect hair growth.
- 3 Stress.
Chronic stress can lead to hair loss.
- 4 Scalp diseases.
Street diseases, such as seborrheic dermatitis, psoriasis and fungal infections, can interfere with hair growth.
- 5 Medication.
Some drugs, such as antidepressants and anticonvulsants, can cause hair loss.
- 6 Life.
Smoking and drinking alcohol can negatively affect hair health.
Chapter 6: Alternative methods of stimulation of hair growth
- 1 Scalp massage.
Scalp massage improves blood circulation and stimulates hair follicles.
- 2 Essential oils.
Some essential oils, such as rosemary, lavender and cedar, can stimulate hair growth.
- 3 Folk remedies.
Various folk remedies, such as onions, honey and eggs, can be useful for stimulating hair growth.
- 4 Mesotherapy.
Mesotherapy is injections of vitamins, minerals and other nutrients directly into the scalp.
- 5 PRP therapy (plasmolifting).
PRP therapy is injections of the patient’s plasma in the scalp enriched with plasma plasma.
- 6 Laser therapy.
Laser therapy can stimulate hair growth by improving blood circulation and stimulating hair follicles.
Chapter 7: Myths and reality about vitamins for hair growth
- 1 Myth: Vitamins for hair growth work for everyone.
Reality: Vitamins for hair growth are effective only if you have a shortage of these vitamins.
- 2 Myth: the more vitamins, the better.
Reality: the exceeding the dosage of vitamins can be dangerous and lead to side effects.
- 3 Myth: Vitamins for hair growth can cure baldness.
Reality: Vitamins for hair growth can help improve the condition of the hair and stimulate their growth, but they cannot cure baldness caused by genetic factors or hormonal disorders.
- 4 Myth: Vitamins for hair growth work instantly.
Reality: the effect of taking vitamins for hair growth may not be noticeable immediately. It is usually required several months of regular reception to see the results.
- 5 Myth: all vitamins for hair growth are equally effective.
Reality: the effectiveness of vitamins for hair growth depends on their composition, dosage and individual characteristics of the body.
Chapter 8: Vitamins for hair growth in different situations
- 1 Vitamins for hair growth after childbirth.
After childbirth, many women have hair loss associated with hormonal changes. In this case, vitamins of group B, iron, zinc and vitamin D can be useful.
- 2 Vitamins for hair growth in stress.
With stress, the body consumes more vitamins and minerals. In this case, vitamins of group B, magnesium and vitamin S.
- 3 Vitamins for hair growth with vegetarianism and veganism.
Vegetarians and vegans may not have enough vitamin B12, iron, zinc and vitamin D. In this case, it is recommended to take additives with these vitamins and minerals.
- 4 Vitamins for hair growth in old age.
With age, the body’s ability to absorb vitamins and minerals decreases. In this case, vitamins of group B, vitamin D, calcium and magnesium can be useful.
Chapter 9: Conclusion: an integrated approach to hair growth
Hair growth depends on many factors, including genetics, hormonal background, lifestyle and nutrition. Vitamins and minerals play an important role in maintaining the health of hair follicles and stimulating hair growth, but they are not a panacea. To achieve optimal results, an integrated approach is needed, including a balanced diet, a healthy lifestyle, proper hair care and consultation with a doctor. Do not forget that hair loss can be a sign of a serious disease, so it is important to consult a doctor for diagnosis and treatment.