Why are hair vitamins important?

Hair health is a reflection of the general condition of the body. Dullness, brittleness, loss – all this can be a signal about the lack of certain vitamins and microelements. Hair, like any other organ, needs nutrients for normal functioning and growth. Vitamins play a key role in maintaining the structure of the hair, ensuring its elasticity, stimulating blood circulation in the scalp and protecting against negative external factors.

External factors, such as environmental pollution, ultraviolet radiation, heat treatment (hair dryers, ironing) and chemical effects (staining, curling) have a negative effect on the hair, depleting their vitamins and mineral reserves. A balanced diet, rich in vitamins, minerals and antioxidants, is the basis of hair health. However, in the modern world, when the diet is often unbalanced and poor useful substances, taking vitamin additives can become necessary to maintain the beauty and health of the hair.

Lack of certain vitamins can lead to serious problems with hair, up to baldness. It is important to understand which vitamins are necessary for the health of the hair, and how to get them correctly. In this article, we will examine in detail the most important hair vitamins, their role, sources and signs of deficiency.

Basic vitamins for hair health

Consider the key vitamins necessary for maintaining health, growth and hair of hair. For each vitamin, its role, sources of obtaining and signs of deficiency will be described.

Vitamin A (Retinol)

Vitamin A plays an important role in 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. Vitamin A deficiency can lead to dry scalp, dandruff and brittle hair.

The role of vitamin A:

• Stimulates the growth of hair cells.
• Supports the production of skin fat.
• Moisturizes the scalp.

Sources of vitamin A:

• Animal products: liver, eggs, dairy products.
• Plant products (contain beta-carotene, which turns into vitamin A in the body): carrots, sweet potatoes, spinach, pumpkin.

Signs of vitamin A deficiency:

• Dry scalp.
• Dandruff.
• Brighten hair.
• Slow hair growth.

Warning: An excess of vitamin A can be toxic. It is not recommended to take high doses of vitamin A without consulting a doctor.

B vitamins b

B vitamins play the most important role in cell metabolism and energy metabolism, which directly affects the health of the hair. Vitamins B7 (biotin), B12 and folic acid (B9) are especially important for hair.

Vitamin B7 (Biotin)

Biotin is often called “beauty vitamin” because of its important role in maintaining the health of hair, skin and nails. It is involved in the synthesis of keratin, the main building material of the hair. The disadvantage of biotin can lead to hair loss, their thinning and brittleness.

Vitamin B7 Roll:

• Participates in the synthesis of keratin.
• Strengthens the hair.
• Prevents hair loss.
• Improves hair structure.

Sources of vitamin B7:

• Eggs (especially yolk).
• Nuts and seeds (almonds, peanuts, sunflower seeds).
• Liver.
• Salmon.
• Avocado.

Signs of vitamin B7 deficiency:

• Hair loss.
• Thinning of the hair.
• Brighten hair.
• Seborrheic dermatitis.

Note: Biotin is a water -soluble vitamin, so its excess is usually excreted from the body in urine. However, high doses of biotin can distort the results of some laboratory tests. Consult a doctor before taking biotin.

Vitamin B12 (cobalamin)

Vitamin B12 is necessary for the formation of red blood cells, which cause oxygen and nutrients to hair follicles. Vitamin B12 deficiency can lead to anemia, which, in turn, can cause hair loss and slowing down their growth.

The role of vitamin B12:

• Participates in the formation of red blood cells.
• Provides the delivery of oxygen and nutrients to hair follicles.
• It is necessary for normal hair growth.

Sources of vitamin B12:

• Animal products: meat, fish, eggs, dairy products.
• Enriched products (vegetable milk, cereals).

Signs of vitamin B12 deficiency:

• Hair loss.
• Slow hair growth.
• Anemia.
• Fatigue.
• Weakness.

Note: Vegetarians and vegans are especially at risk of vitamin B12 deficiency, since it is found mainly in animal products. It is recommended to take vitamin B12 or consumed products.

Vitamin B9 (folic acid)

Folic acid is important for the growth and division of cells, including cells of hair follicles. She also participates in the formation of red blood cells. The lack of folic acid can lead to a slowdown in hair growth and their thinning.

The role of vitamin B9:

• Participates in the growth and division of cells.
• It is necessary for the formation of red blood cells.
• Promotes a healthy hair growth.

Sources of vitamin B9:

• Dark green leafy vegetables (spinach, broccoli).
• Legumes (lentils, beans).
• Avocado.
• Enriched products (bread, cereals).

Signs of vitamin B9 deficiency:

• Slow hair growth.
• Thinning of the hair.
• Anemia.
• Fatigue.

Other B vitamins B

Other group B vitamins, such as B1 (thiamine), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid) and B6 (pyridoxin), are also important for hair health, participating in energy metabolism and metabolism of cells. A balanced diet, including a variety of products, usually provides sufficient receipt of these vitamins.

Vitamin C (ascorbic acid)

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 is an important component of hair structure. In addition, vitamin C improves the absorption of iron, which is necessary for hair growth.

The role of vitamin C:

• Protects hair follicles from damage to free radicals.
• Participates in collagen synthesis.
• Improves the absorption of iron.

Sources of vitamin C:

• Citrus fruits (oranges, lemons, grapefruits).
• Berries (strawberries, blueberries, raspberries).
• Pepper (sweet pepper).
• Broccoli.
• Spinach.

Signs of vitamin C deficiency:

• Brighten hair.
• Dry hair.
• Serving tips.
• Slow wound healing.
• Bleeding gums.

Vitamin D.

Vitamin D plays an important role in the growth and development of cells, as well as in the regulation of the immune system. Studies show that vitamin D deficiency can be associated with hair loss, especially with alopecia. Vitamin D helps to activate hair follicles, stimulating the growth of new hair.

The role of vitamin D:

• Participates in the growth and development of cells.
• Regulates the immune system.
• Activates hair follicles.

Sources of vitamin D:

• Sunlight (the body produces vitamin D under the influence of sunlight).
• Fat fish (salmon, tuna, sardines).
• Egg yolk.
• Enriched products (milk, cereals).

Signs of vitamin D deficiency:

• Hair loss.
• Weakness.
• Fatigue.
• Bones and muscles.

Note: Many people suffer from vitamin D deficiency, especially in the winter season and in regions with insufficient sunlight. It is recommended to take a blood test to the level of vitamin D and, if necessary, take supplements under the supervision of a doctor.

Vitamin E (Tocopherol)

Vitamin E is a powerful antioxidant that protects the cells from damage by free radicals. It also improves blood circulation in the scalp, which contributes to better nutrition of hair follicles. Vitamin E can contribute to hair growth and improve their structure.

The role of vitamin E:

• Protects cells from damage by free radicals.
• Improves blood circulation in the scalp.
• Promotes hair growth.
• Improves hair structure.

Sources of vitamin E:

• Vegetable oils (sunflower, olive, almond).
• Nuts and seeds (almonds, sunflower seeds).
• Green sheet vegetables (spinach, broccoli).
• Avocado.

Signs of vitamin E deficiency:

• Brighten hair.
• Dry skin.
• Muscle weakness.

Hair health minerals

In addition to vitamins, certain minerals are needed for hair health. Consider the most important of them:

Iron

Iron is necessary for the formation of hemoglobin, which tolerates oxygen in the blood. Iron deficiency can lead to anemia, which, in turn, can cause hair loss. Iron provides hair follicles with oxygen, stimulating hair growth.

The role of iron:

• Participates in the formation of hemoglobin.
• Provides oxygen delivery to hair follicles.
• Stimulates hair growth.

Iron sources:

• Red meat.
• Bird.
• Fish.
• Legumes (lentils, beans).
• Dark green leafy vegetables (spinach).
• Dry fruits (kuraga, raisins).

Signs of iron deficiency:

• Hair loss.
• Anemia.
• Fatigue.
• Weakness.
• Pallor of the skin.

Note: Iron is better absorbed in combination with vitamin C. Use products rich in iron, along with products rich in vitamin C.

Zinc

Zinc plays an important role in the growth and restoration of fabrics, as well as in the work of the immune system. It is necessary for the normal functioning of hair follicles. Zinc deficiency can lead to hair loss, their thinning and deceleration of growth.

The role of zinc:

• Participates in the growth and restoration of fabrics.
• Supports the work of the immune system.
• It is necessary for the normal functioning of hair follicles.

Sources of zinc:

• Seafood (oysters, crabs).
• Red meat.
• Bird.
• Nuts and seeds (pumpkin seeds, cashew).
• Legumes (beans, lentils).

Signs of zinc deficiency:

• Hair loss.
• Thinning of the hair.
• Slow down hair growth.
• Skin rashes.
• Reducing immunity.

Selenium

Selenium is a trace element that has antioxidant properties and protects the body from damage to free radicals. It also plays an important role in the thyroid gland, which regulates many processes in the body, including hair growth. The disadvantage of selenium can lead to hair loss and other health problems.

The role of Selena:

• Antioxidant protection.
• Support for thyroid work.
• Participates in hair growth.

Sources of Selena:

• Brazilian nuts.
• Seafood (tuna, sardines).
• Eggs.
• Sunflower seeds.

Signs of selenium deficiency:

• Hair loss.
• Weakness.
• Fatigue.
• Problems with the thyroid gland.

Magnesium

Magnesium is involved in more than 300 biochemical reactions in the body, including the synthesis of protein, which is necessary for hair growth. It also helps to regulate the level of stress that can cause hair loss. Magnesium helps to improve blood circulation in the scalp and strengthens the hair follicles.

The role of magnesium:

• Participates in protein synthesis.
• Regulates the level of stress.
• Improves blood circulation in the scalp.
• Strengthens hair follicles.

Sources of magnesium:

• Dark green leafy vegetables (spinach, Cale).
• Nuts and seeds (almonds, pumpkin seeds).
• Legumes (black beans).
• Avocado.
• Dark chocolate.

Signs of magnesium deficiency:

• Hair loss.
• Muscle cramps.
• Fatigue.
• Irritability.

Other important nutrients for hair

In addition to vitamins and minerals, there are other nutrients that are important for hair health:

Omega-3 fatty acids

Omega-3 fatty acids are indispensable fats that are necessary for the health of the skin and hair. They have anti -inflammatory properties and help moisturize the scalp, which contributes to a healthy hair growth. Omega-3 fatty acids also strengthen hair follicles and improve the hair structure.

The role of omega-3 fatty acids:

• Moisturize the scalp.
• Strengthen the hair follicles.
• Improve hair structure.
• Have anti -inflammatory properties.

Sources of omega-3 fatty acids:

• Fat fish (salmon, sardines, mackerel).
• Flaxseed and linseed oil.
• Walnuts.
• Seeds of Chia.

Protein

Hair consists mainly of keratin, which is a protein. Sufficient protein consumption is necessary for the growth and restoration of hair. The lack of protein can lead to hair loss, their thinning and brittleness.

The role of protein:

• It is a building material for hair.
• It is necessary for growth and restoration of hair.

Springs of protein:

• Meat.
• Bird.
• Fish.
• Eggs.
• Dairy products.
• Legumes (lentils, beans).
• Nuts and seeds.

Water

Enough water consumption is necessary to maintain the health of the whole body, including hair. Dehydration can lead to dry hair, their brittleness and deceleration of growth. Water helps to deliver nutrients to hair follicles and maintain their moisture.

The role of water:

• It delivers nutrients to hair follicles.
• Supports hair moisture.

Water consumption recommendations:

• Drink at least 8 glasses of water per day.
• Increase water consumption in hot weather or with physical exertion.

How to choose hair vitamins?

The choice of hair vitamins is an individual process that depends on many factors, including the state of health, diet and lifestyle. Before you start taking any vitamin additives, it is recommended to consult a doctor or a trichologist to determine which vitamins and minerals you need.

Definition deficit

The first step is the definition of which vitamins and minerals you lack. This can be done using a blood test. Based on the results of the analysis, the doctor will be able to determine deficits and recommend suitable additives.

The composition of vitamin complexes

When choosing vitamin hair complexes, pay attention to their composition. Make sure that they contain the main vitamins and minerals necessary for the health of hair, such as vitamin A vitamins, vitamin C, vitamin D, vitamin E, iron, zinc, selenium and magnesium.

Dosage

It is important to observe the recommended dosage of vitamins and minerals. An excess of some vitamins can be harmful to health. Consult a doctor to determine the optimal dosage for you.

Quality and manufacturer

Choose vitamins from reliable manufacturers with a good reputation. Pay attention to the availability of quality certificates and reviews of other customers. Preference should be given to vitamins made from natural ingredients.

The form of release

Vitamins for hair are produced in various forms, such as tablets, capsules, chewing pastries, liquids and powders. Choose the form that is most convenient for you.

Individual characteristics

Consider your individual characteristics, such as age, gender, health status and allergies. Some vitamins and minerals can be contraindicated in certain diseases or conditions.

Combination with other drugs

If you take any other drugs or additives, be sure to consult a doctor to make sure that hair vitamins will not interact with them.

Food for healthy hair

A balanced diet, rich in vitamins and minerals, is the basis of hair health. Turn on in your diet products that are useful for hair:

Products rich in protein

• Meat.
• Bird.
• Fish.
• Eggs.
• Dairy products.
• Legumes (lentils, beans).
• Nuts and seeds.

Products rich in vitamin A

• Liver.
• Eggs.
• Dairy products.
• Carrot.
• Sweet potato.
• Spinach.
• Pumpkin.

Products rich in group b vitamins

• Eggs.
• Nuts and seeds (almonds, peanuts, sunflower seeds).
• Liver.
• Salmon.
• Avocado.
• Dark green leafy vegetables (spinach, broccoli).
• Legumes (lentils, beans).

Products rich in vitamin C

• Citrus fruits (oranges, lemons, grapefruits).
• Berries (strawberries, blueberries, raspberries).
• Pepper (sweet pepper).
• Broccoli.
• Spinach.

Products rich in vitamin D

• Fat fish (salmon, tuna, sardines).
• Egg yolk.
• Enriched products (milk, cereals).

Products rich in vitamin E

• Vegetable oils (sunflower, olive, almond).
• Nuts and seeds (almonds, sunflower seeds).
• Green sheet vegetables (spinach, broccoli).
• Avocado.

Products rich in iron

• Red meat.
• Bird.
• Fish.
• Legumes (lentils, beans).
• Dark green leafy vegetables (spinach).
• Dry fruits (kuraga, raisins).

Products rich in zinc

• Seafood (oysters, crabs).
• Red meat.
• Bird.
• Nuts and seeds (pumpkin seeds, cashew).
• Legumes (beans, lentils).

Products rich in omega-3 fatty acids

• Fat fish (salmon, sardines, mackerel).
• Flaxseed and linseed oil.
• Walnuts.
• Seeds of Chia.

The effect of lifestyle on hair health

A healthy lifestyle plays an important role in maintaining hair health. The following factors have the influence:

Stress

Chronic stress can have a negative effect on the health of the hair, leading to loss, slowing down and the appearance of gray hair. Try to avoid stressful situations and use relaxation methods, such as meditation, yoga or fresh air walks.

Dream

The lack of sleep can lead to hormonal imbalance, which can adversely affect the health of the hair. Try to sleep at least 7-8 hours a day.

Smoking

Smoking worsens blood circulation, which can lead to insufficient nutrition of hair follicles and hair loss. Refuse smoking to improve the health of hair and the whole body.

Alcohol

Excessive alcohol consumption can lead to a deficiency of vitamins and minerals, which can adversely affect hair health. Limit alcohol consumption.

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 the sun and wind.

Physical activity

Regular physical activity improves blood circulation and general health, which contributes to a healthy hair growth. Do sports or exercise every day.

Myths and errors about hair vitamins

There are many myths and misconceptions about hair vitamins. It is important to distinguish the truth from fiction so as not to spend money on useless means and not harm your health.

Myth 1: Hair vitamins help everyone

Reality: hair vitamins are effective only if you have a shortage of certain vitamins and minerals. If your body receives a sufficient amount of nutrients from food, taking additional vitamins may not bring any benefit.

Myth 2: the more vitamins, the better

Reality: an excess of vitamins can be harmful to health. Some vitamins, such as vitamin A, can be toxic in large doses. Always follow the recommended dosage and consult a doctor before taking vitamin additives.

Myth 3: Vitami