Vitamins against hair loss

Hair vitamins: a detailed guide for nutrition for hair health

Section 1: Understanding hair loss

Hair loss, or alopecia, is a common condition affecting men and women of all ages. Before considering vitamins as a solution, it is important to understand the causes and types of hair loss. This will help to determine whether vitamin therapy can be effective and what specific vitamins can be useful.

• Genetics and heredity: Androgenic alopecia, also known as baldness by male or female type, is the most common cause of hair loss. It is due to the genetic predisposition and sensitivity of hair follicles to dihydrotestosterone (DGT). DGT reduces the hair growth phase and over time miniatures follicles, leading to thinning and hair loss.
• Hormonal changes: Hormonal vibrations associated with pregnancy, childbirth, menopause, problems with the thyroid gland and polycystic ovary syndrome (SPKU) can cause hair loss. These changes affect the hair growth cycle, leading to temporary or constant loss. For example, during pregnancy, the high level of estrogen extends the hair growth phase, but after childbirth, when the estrogen level falls, a large amount of hair passes into the falling phase (heterogene alopecia).
• Inflammatory diseases: Some inflammatory diseases, such as the alopecia of the area, psoriasis and lichen flat, can affect the scalp and hair follicles, causing hair loss. The alopecia of the area is an autoimmune disease in which the immune system attacks the hair follicles, leading to focal hair loss.
• Stress: Strong physical or emotional stress can cause a heater alopecia, in which a large number of hair follicles prematurely passes into the dormancy phase (bodyogen), and then falls out. Stress events, such as surgical interventions, severe diseases, loss of work or divorce, can provoke a heapogenic alopecia.
• Nutrient deficiency: The lack of certain vitamins and minerals, such as iron, zinc, biotin, vitamin D and B vitamins, can contribute to hair loss. Hair follicles need these nutrients for normal growth and development.
• Medicines: Some drugs, such as anticoagulants, antidepressants, beta-blockers and chemotherapeutic drugs, can cause hair loss as a side effect.
• Scalp diseases: Scalp infections, such as cutting lichen (fungal infection), can cause inflammation and hair loss.
• Aggressive hair care methods: Excessive heat treatment, coloring, chemical curls and hair tension (for example, tight braids or tails) can damage the hair and lead to its loss.
• Trichotillomania: This is a disorder in which a person experiences an uncontrolled desire to pull out his hair.

Types of hair loss:

• Androgenic alopecia (baldness by male/female type): The gradual thinning of the hair on the head of the head (in men) and the expansion of the parting (in women).
• Telegnum alopecia: Temporary hair loss, usually caused by stress, pregnancy or drugs.
• Alopecia areata: Focal hair loss.
• Traction alopecia: Hair loss caused by hair tension.
• Rickeeper alopecia: Hair loss in which hair follicles are destroyed and replaced by cicatricial fabric.

Diagnostic importance:

Before taking vitamins, it is necessary to consult a doctor or a trichologist (hair specialist). They can diagnose to determine the cause of hair loss and recommend appropriate treatment. In some cases, vitamins can be a useful addition to treatment, but they are not always solving the problem.

Section 2: Vitamins supporting hair health

Hair, like any other part of the body, needs a balanced diet for healthy growth and functioning. The deficiency of certain vitamins can weaken the hair follicles, make the hair brittle and lead to loss. The following vitamins play a key role in maintaining hair health:

• Vitamin A:

  • Role: Vitamin A is necessary for the growth and differentiation of cells, including cells of hair follicles. It also contributes to the production of skin fat, oily substance that moisturizes the scalp and supports hair health.
  • Sources: Carrots, sweet potatoes, pumpkin, spinach, cabbage, liver, eggs and dairy products.
  • Deficiency: Vitamin A deficiency can lead to dry scalp, brittle hair and growth of growth.
  • Overdose: Excess vitamin A can be toxic and cause hair loss, as well as other symptoms, such as nausea, vomiting, headache and dizziness. It is not recommended to take high doses of vitamin and without consulting a doctor.

• B vitamins B:

  • Role: B vitamins play an important role in the metabolism of energy and the formation of red blood cells, which cause oxygen and nutrients to hair follicles.
  • Vitamin B7 (Biotin):
    • Role: Biotin, perhaps the most famous vitamin for hair health. It is involved in the metabolism of fats, carbohydrates and proteins that are necessary for hair growth. Biotin also helps strengthen hair and reduce its fragility.
    • Sources: Eggs, nuts, seeds, salmon, avocados, sweet potatoes and liver.
    • Deficiency: Biotin deficiency is rare, but can lead to hair loss, fragility of nails and skin problems.
    • Overdose: Biotin is usually safe in high doses, but can affect the results of some laboratory tests.
  • Vitamin B12 (cobalamin):
    • Role: Vitamin B12 is necessary for the formation of red blood cells and maintaining the health of the nervous system. It also plays a role in cell growth, including cells of hair follicles.
    • Sources: Meat, fish, poultry, eggs, dairy products and enriched food. Vegetarians and vegans are recommended to take vitamin B12 additives.
    • Deficiency: Vitamin B12 deficiency can lead to anemia, fatigue, weakness and hair loss.
  • Other B vitamins B: Vitamins B1 (thiamine), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6 ​​(pyridoxine) and B9 (folic acid) are also important for overall health and can contribute to hair growth. They participate in various metabolic processes that support the health of hair follicles.

• Vitamin C:

  • Role: Vitamin C is a powerful antioxidant that protects the hair follicles from damage caused by free radicals. It is also necessary for the production of collagen, protein, which gives the hair structure and strength. In addition, vitamin C improves iron absorption, which is also important for hair health.
  • Sources: Citrus fruits, berries, kiwi, pepper, broccoli and spinach.
  • Deficiency: Vitamin C deficiency can lead to brittle hair, split tips and deceleration of growth.

• Vitamin D:

  • Role: Vitamin D plays a role in stimulating the growth of hair follicles. Studies have shown that vitamin D deficiency can be associated with various types of hair loss, including the alopecia of the area.
  • Sources: Sunlight, oily fish (salmon, tuna, sardines), egg yolks and enriched food.
  • Deficiency: Vitamin D deficiency is a common problem, especially in regions with limited sunlight. A blood test can determine the level of vitamin D in the body.
  • Overdose: Excess vitamin D can lead to nausea, vomiting, weakness and damage to the kidneys. It is not recommended to take high doses of vitamin D without consulting a doctor.

• Vitamin E:

  • Role: Vitamin E is an antioxidant that protects hair follicles from damage caused by free radicals. It also improves blood circulation in the scalp, which promotes hair growth.
  • Sources: Nuts, seeds, vegetable oils, spinach and avocados.
  • Deficiency: Vitamin E deficiency is rare, but can lead to dry hair and scalp.

Section 3: Minerals important for hair growth

In addition to vitamins, certain minerals play an important role in maintaining hair health:

• Iron:

  • Role: Iron is necessary for the formation of hemoglobin, protein in red blood cells, which transfers oxygen to tissues of the body, including hair follicles.
  • Sources: Red meat, poultry, fish, beans, lentils, spinach and enriched cereals.
  • Deficiency: Iron deficiency is a common cause of hair loss, especially in women. Anemia caused by iron deficiency can lead to fatigue, weakness and hair loss.
  • Iron types: Hem iron (from animal sources) is better absorbed than non -meter iron (from plant sources). The use of vitamin C along with the Nehhemian iron improves its absorption.

• Zinc:

  • Role: Zinc is involved in many enzymatic reactions in the body, including the synthesis of protein, which is necessary for hair growth. It also helps to maintain the health of the sebaceous glands around the hair follicles.
  • Sources: Oysters, red meat, poultry, nuts, seeds, beans and whole grains.
  • Deficiency: Zinc deficiency can lead to hair loss, dry scalp and deceleration of growth.

• Selenium:

  • Role: Selenium is an antioxidant that protects the hair follicles from damage. He also plays a role in the production of thyroid hormones, which are important to the health of hair.
  • Sources: Brazilian nuts, tuna, sardines, eggs and sunflower seeds.
  • Overdose: Excess selenium can be toxic and cause hair loss, as well as other symptoms, such as nausea, vomiting and nail loss. It is not recommended to take high doses of selenium without consulting a doctor.

Section 4: Additional nutrients and additives

In addition to vitamins and minerals, there are other nutrients and additives that can contribute to hair health:

• Protein: Hair consists mainly of keratin protein. Sufficient protein consumption is necessary for the growth and restoration of hair. It is recommended to consume at least 0.8 grams of protein per kilogram of body weight per day. Sources of protein include meat, fish, poultry, eggs, dairy products, beans, lentils and tofu.
• Omega-3 fatty acids: Omega-3 fatty acids are useful fats that have anti-inflammatory properties and can improve the health of the scalp and hair. Sources of omega-3 fatty acids include fatty fish (salmon, tuna, sardines), linen seed, chia seeds and walnuts. You can also take additives with fish oil or crooked oil.
• Amino acids: Amino acids are construction blocks of proteins. Some amino acids, such as cysteine, methionine and lysine, are especially important for the health of hair. These amino acids are involved in the production of keratin. Amino acid additives can be useful to improve hair growth and strength.
• Silica (Silica): Silicon is a mineral that contributes to the formation of collagen and strengthens hair and nails. Silicon sources include cucumbers, pepper, onions and nettles. You can also take silicon additives.
• SAW Palmetto (Palma Extract of Serenoa): Saw Palmetto is a plant extract that is often used to treat male baldness. It blocks the action of DGT, a hormone that promotes hair loss. Additional studies are needed to confirm the effectiveness of Saw Palmetto.
• Rosemary oil: Rosemary oil has anti -inflammatory and antioxidant properties. Application of rosemary oil to the scalp can stimulate hair growth and improve blood circulation. Before use, rosemary oil must be diluted with basic oil, such as coconut or olive.

Section 5: How to improve the absorption of vitamins and minerals

The assimilation of vitamins and minerals from food and additives can be difficult due to various factors, such as health, age and interaction with other substances. Here are some tips to improve the assimilation of nutrients:

• Use a balanced diet: The best way to get the necessary vitamins and minerals is to use a diverse and balanced diet rich in fruits, vegetables, whole cereals, proteins and healthy fats.
• Combine food: Some foods improve the absorption of certain vitamins and minerals. For example, the use of vitamin C along with iron improves iron absorption. The use of fats along with fat -soluble vitamins (A, D, E, K) improves their absorption.
• Take additives wisely: When choosing additives, pay attention to their quality and composition. Choose additives from trusted manufacturers that have passed independent testing. Take additives in accordance with the instructions and do not exceed the recommended dosage.
• Pay attention to the interaction of drugs and additives: Some drugs can interact with vitamins and minerals, affecting their absorption or effectiveness. Consult a doctor or pharmacist to learn about possible interactions.
• Improve intestinal health: The health of the intestine plays an important role in the assimilation of nutrients. Maintain intestinal health, using probiotics, prebiotics and products rich in fiber. Limit the use of processed products, sugar and alcohol, which can negatively affect the health of the intestine.
• Manage stress: Chronic stress can negatively affect the absorption of nutrients. Use stress management methods such as meditation, yoga or nature walks.
• Regularly engage in physical exercises: Physical exercises improve blood circulation and metabolism, which contributes to the absorption of nutrients.
• Avoid smoking and excessive alcohol use: Smoking and excessive alcohol consumption can negatively affect the absorption of vitamins and minerals.

Section 6: Diet for healthy hair: examples and tips

Here is an example of a diet that can contribute to hair health:

• Breakfast: Oatmeal with berries and nuts, eggs, smoothies with fruits, vegetables and protein powder.
• Dinner: Salad with chicken or fish, lentil soup, a sandwich with avocado and tuna.
• Dinner: Siring with vegetables, steak with a battal, chicken with broccoli and Kinoa.
• Snacks: Fruits, vegetables, nuts, seeds, yogurt.

Hair health tips:

• Eas enough protein: Protein is necessary for growth and restoration of hair.
• Include in your diet products rich in iron: Iron deficiency is a common cause of hair loss.
• Use products rich in vitamin C: Vitamin C improves the absorption of iron and protects the hair follicles from damage.
• Use products rich in omega-3 fatty acids: Omega-3 fatty acids are useful for the health of the scalp and hair.
• Drink enough water: Water is necessary to maintain the hydration of the body and the health of the hair.
• Limit the use of processed products, sugar and alcohol: These products can negatively affect the health of the intestines and the absorption of nutrients.
• Use probiotics and prebiotics: Probiotics and prebiotics support intestinal health.

Section 7: When to see a doctor

While vitamins and minerals can play an important role in maintaining hair health, it is important to understand when to consult a doctor.

• Sudden or strong hair loss: If you experience sudden or severe hair loss, you need to consult a doctor to exclude serious diseases.
• Hair loss, accompanied by other symptoms: If hair loss is accompanied by other symptoms such as fatigue, weakness, skin problems or changes in weight, you must consult a doctor.
• Inefficiency of vitamins: If you take vitamins and minerals for several months, but do not see improvement, you need to consult a doctor.
• Suspicion of side effects from additives: If you suspect that you have side effects from taking additives, you must consult a doctor.

The doctor can conduct an examination, prescribe tests and determine the cause of hair loss. He can also recommend appropriate treatment.

Section 8: Additional hair care tips

In addition to proper nutrition, there are other things that can be done to maintain hair health:

• Carefully handle your hair: Avoid aggressive methods of hair care, such as excessive heat treatment, staining and chemical curling.
• Use soft shampoo and air conditioning: Choose shampoo and air conditioning that suit your hair type and do not contain aggressive ingredients.
• Do not comb your wet hair: Wet hair is more vulnerable to damage. Let your hair dry a little before combing them.
• Avoid tight hairstyles: Tight hairstyles can pull on the hair and lead to its loss.
• Cut the ends of the hair regularly: Cutting the ends of the hair helps to get rid of split ends and keep your hair healthy.
• Protect the hair from the sun: The sun can damage the hair. Wear a hat or use a spray to protect the hair from the sun.
• Sleep on a silk pillowcase: Silk is more smooth than cotton, and does not damage the hair so much during sleep.
• Scalp massage: Scalp massage improves blood circulation and stimulates hair growth.
• Reduce stress: Stress can negatively affect hair health. Use stress management methods such as meditation, yoga or nature walks.

Section 9: Final thoughts

Vitamins and minerals play an important role in maintaining hair health. The use of a balanced diet rich in vitamins and minerals can help strengthen hair, reduce its brittleness and stimulate growth. However, vitamins are not always solving the problem of hair loss. It is important to consult a doctor to determine the cause of hair loss and receive appropriate treatment. Proper hair care is also important to maintain their health and beauty.

By following these tips, you can help ensure that your hair gets the nutrients it needs to thrive.