Vitamins for strengthening and growth of hair in women

Vitamins for strengthening and growth of hair in women: Complete leadership

Section 1: Understanding of hair biology and factors affecting their growth

1.1 Hair structure and phase:

Hair is a complex structure, consisting mainly of keratin, protein, which also forms nails and skin. It consists of three main parts:

• Hair rod: The visible part of the hair emerges from the scalp.
• Hair root: Part of the hair under the skin of the head in a hairline follicle.
• Hair follicle: The structure in the skin from which the hair grows.

The hair growth cycle consists of four phases:

• Anagen (growth phase): This is the longest phase that lasts from 2 to 7 years. During this phase, the cells of the hair follicle are quickly divided, which leads to hair growth. The length of the anagen phase determines the length of the hair that a person can grow.
• Katagen (transition phase): This phase lasts about 2-3 weeks. Hair growth slows down, and the hair follicle is reduced.
• Telogen (Phase Salm): This phase lasts about 3 months. The hair does not grow, but remains in the follicle.
• Exogen (falling phase): This is the phase in which the old hair falls out, and new hair comes to replace it.

Normally, on the human head there are simultaneously hair in all phases of growth. However, various factors can affect the duration and intensity of each phase, which can lead to hair loss, slowed down or a deterioration in their quality.

1.2 Factors affecting the growth and health of the hair:

The health and growth of hair is influenced by many factors, both internal and external:

• Genetics: A genetic predisposition plays an important role in determining the type of hair, growth rate and a tendency to loss.
• Hormonal balance: Hormones, such as estrogen, progesterone and androgens, play a key role in the regulation of the hair growth cycle. Hormonal changes associated with pregnancy, menopause, thyroid diseases or medication can lead to hair loss.
• Age: With age, the hair growth cycle slows down, and the hair becomes thinner and weaker.
• Stress: Chronic stress can have a negative impact on hair growth, leading to their loss and slow growth.
• Nutrition: The lack of necessary nutrients, such as vitamins, minerals and protein, can worsen hair health and lead to its loss.
• Health status: Some diseases, such as anemia, thyroid diseases, autoimmune diseases and infections, can affect hair health.
• Hair care: Incorrect hair care, such as the frequent use of thermal appliances, aggressive chemicals (staining, chemical curling), improper washing and combing, can damage the hair and slow down their growth.
• Environment: Environmental pollution, ultraviolet radiation and extreme temperatures can damage the hair and worsen their condition.
• Medicines: Some drugs, such as chemotherapeutic drugs, antidepressants and anticoagulants, can cause hair loss.

Section 2: Basic vitamins necessary for the growth and strengthening of hair

2.1 Vitamin A:

• Hair health role: Vitamin A is necessary for the growth of all cells, including cells of hair follicles. It also contributes to the production of skin fat, oily matter, which moisturizes the scalp and helps to keep the hair healthy and shiny.
• Deficiency: Vitamin A deficiency can lead to dry scalp, itching and hair loss.
• Sources: The rich sources of vitamin A are: liver, eggs, dairy products, carrots, sweet potatoes, spinach and other dark green leafy vegetables.
• Cautions: It is important to remember that the excess of vitamin A can also be harmful and lead to hair loss and other side effects. Therefore, it is recommended to receive vitamin A mainly from food and not exceed the recommended daily dose.

2.2 B vitamins B:

B vitamins play a key role in the metabolism of energy and the formation of red blood cells, which carry oxygen and nutrients to the scalp and hair follicles.

• Vitamin B7 (Biotin):

  • Hair health role: Biotin is often called “vitamin for hair” because of its important role in maintaining the health of hair, skin and nails. It is involved in the synthesis of keratin, the main protein of which the hair consists of.
  • Deficiency: Biotin deficiency can lead to hair loss, thinning of hair and fragility of nails.
  • Sources: Biotin is contained in small quantities in many foods, such as eggs, nuts, seeds, salmon, avocados and sweet potatoes.
  • Cautions: Biotin deficiency is rare, since it is produced by bacteria in the intestines. However, taking antibiotics or the presence of certain diseases can disrupt the production of biotin. Reception of biotin in high doses can distort the results of some laboratory tests.

• Vitamin B12 (cobalamin):

  • Hair health role: Vitamin B12 is necessary for the formation of red blood cells, which transfer oxygen to the scalp and hair follicles.
  • Deficiency: Vitamin B12 deficiency can lead to anemia, which can cause hair loss, weakness and fatigue.
  • Sources: Vitamin B12 is mainly contained in animal products, such as meat, fish, eggs and dairy products. Vegetarians and vegans are recommended to take additives with vitamin B12.

• Other vitamins of group B (B1, B2, B3, B5, B6, B9):

  • Hair health role: Each of Group B vitamins plays a role in maintaining hair health. For example, vitamin B3 (niacin) improves blood circulation in the scalp, and vitamin B5 (pantothenic acid) helps to moisturize the hair and prevents their fragility. Vitamin B9 (folic acid) is important for cell growth and DNA formation.
  • Sources: B vitamins are found in various foods, such as whole grain products, meat, fish, eggs, dairy products, vegetables and fruits.

2.3 Vitamin C:

• Hair health role: Vitamin C is a powerful antioxidant that protects the hair follicles from damage caused by free radicals. It is also necessary for the synthesis of collagen, an important protein that strengthens the hair. In addition, vitamin C helps the body absorb iron, mineral necessary for hair growth.
• Deficiency: Vitamin C deficiency can lead to fragility of hair, dry skin and problems with hair growth.
• Sources: The rich sources of vitamin C are: citrus fruits, berries, pepper, broccoli, spinach and other vegetables and fruits.

2.4 Vitamin D:

• Hair health role: Vitamin D plays a role in stimulating the growth of hair follicles. Studies have shown that vitamin D deficiency can be associated with hair loss, especially with focal alopecia.
• Deficiency: Vitamin D deficiency is quite common, especially in regions with insufficient sunlight.
• Sources: Vitamin D is produced in the skin under the influence of sunlight. It is also contained in small quantities in some foods, such as fatty fish, eggs and enriched products.
• Cautions: It is recommended to regularly check the level of vitamin D and, if necessary, take additives.

2.5 Vitamin E:

• Hair health 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.
• Deficiency: Vitamin E deficiency is rare.
• Sources: The rich sources of vitamin E are: vegetable oils, nuts, seeds, spinach and other green leafy vegetables.

Section 3: Minerals necessary for the growth and strengthening of hair

3.1 Iron:

• Hair health role: Iron is necessary for the transfer of oxygen to the scalp and hair follicles. Iron deficiency is one of the most common causes of hair loss, especially in women.
• Deficiency: Iron deficiency (iron deficiency anemia) can lead to hair loss, weakness, fatigue and pallor of the skin.
• Sources: Rich sources of iron are: red meat, poultry, fish, legumes, dark green leafy vegetables and enriched products.
• Cautions: It is important to note that iron from animal sources is better absorbed than iron from plant sources. To improve the absorption of iron from plant sources, it is recommended to use them along with products rich in vitamin C.

3.2 zinc:

• Hair health role: Zinc plays an important role in cell growth, protein synthesis and vitamins. It is also necessary to maintain the health of the sebaceous glands, which moisturize the scalp and hair.
• Deficiency: Zinc deficiency can lead to hair loss, dry scalp and dandruff.
• Sources: Rich sources of zinc are: meat, seafood, nuts, seeds, legumes and whole grains.

3.3 selenium:

• Hair health role: Selenium is an antioxidant that protects the hair follicles from damage. It also participates in the synthesis of thyroid hormones, which play a role in hair growth.
• Deficiency: Selenium deficiency is rare.
• Sources: The rich springs of Selena are: Brazilian nuts, seafood, meat, poultry and whole grain products.
• Cautions: It is important to observe the measure when using products rich in selenium, since its excess can be toxic.

3.4 Magnesium:

• Hair health role: Magnesium is involved in hundreds of biochemical reactions in the body, including the synthesis of protein, which is necessary for hair growth. It also helps to reduce stress, which can lead to hair loss.
• Deficiency: Magnesium deficiency is quite common.
• Sources: Rich sources of magnesium are: green leafy vegetables, nuts, seeds, legumes and whole grains.

Section 4: Other important nutrients for hair health

4.1 protein:

• Hair health role: Hair consists mainly of keratin, protein. Therefore, sufficient protein consumption is necessary to maintain health and hair growth.
• Deficiency: Protein deficiency can lead to hair loss, thinning of hair and brittle hair.
• Sources: Rich sources of protein are: meat, poultry, fish, eggs, dairy products, legumes, nuts and seeds.

4.2 omega-3 fatty acids:

• Hair health role: Omega-3 fatty acids have anti-inflammatory properties and help maintain the health of the scalp. They can also improve the shine and elasticity of the hair.
• Sources: The rich sources of omega-3 fatty acids are: fatty fish (salmon, sardins, mackerel), linen seed, chia seeds and walnuts.

4.3 Water:

• Hair health role: Sufficient water consumption is necessary to maintain hydration of the whole body, including the scalp and hair. Dehydration can lead to dry hair, brittleness and slow growth.

Section 5: How to provide sufficient consumption of vitamins and minerals

5.1 Balanced diet:

The best way to provide sufficient consumption of vitamins and minerals is to adhere to a balanced diet rich in fruits, vegetables, whole grain products, low -fat protein and healthy fats.

5.2 Vitamin complexes:

In some cases, you may take vitamin complexes for hair, especially if you have a shortage of any nutrients. However, before taking vitamin complexes, it is recommended to consult a doctor or nutritionist to determine which vitamins and minerals are really necessary for you.

5.3 products enriched with vitamins and minerals:

Some foods, such as breakfast and milk flakes, are enriched with vitamins and minerals. They can be a useful addition to the diet.

Section 6: Diagnostics and treatment of hair loss

6.1 Consultation with a doctor:

If you experience severe hair loss, it is recommended to consult a doctor or a trichologist (hair specialist). The doctor will be able to determine the cause of hair loss and prescribe the appropriate treatment.

6.2 tests:

The doctor may prescribe blood tests to check the level of vitamins and minerals, hormones and other indicators that can affect hair health.

6.3 Treatment:

Treatment of hair loss may include:

• Reception of vitamin complexes: To eliminate the deficiency of nutrients.
• Medication: For the treatment of hormonal disorders or other diseases that cause hair loss.
• Local funds: To stimulate hair growth, such as minoxidil.
• Other procedures: Such as mesotherapy, plasmotherapy or hair transplant.

Section 7: Home remedies for strengthening and hair growth

7.1 hair masks:

There are many homemade hair masks that can help strengthen hair, stimulate their growth and improve their appearance.

• Egg yolk mask: Egg yolk is rich in protein, vitamins and minerals that are necessary for hair health.
• Avocado mask: Avocado contains healthy fats, vitamins and minerals that moisturize the hair and make it more shiny.
• Olive oil mask: Olive oil moisturizes the hair and protects it from damage.
• Coconut oil mask: Coconut oil penetrates the structure of the hair and strengthens it.

7.2 scalp massage:

Scalp massage improves blood circulation in the scalp, which promotes hair growth.

7.3 Herbal rinsing:

Rinsing with herbs, such as chamomile, nettles or rosemary, can help strengthen hair and improve their appearance.

Section 8: Hair loss prevention

8.1 Correct hair care:

• Do not wash your hair too often: Frequent washing of hair can deprive them of natural oils and make them dry and brittle.
• Use soft shampoo and air conditioning: Avoid shampoos and air conditioners containing aggressive chemicals.
• Carefully comb your hair: Do not comb wet hair, as it is more vulnerable to damage. Use a comb with wide teeth.
• Avoid the use of thermal appliances: Frequent use of a hairdryer, ironing or curling iron can damage hair.
• Protect the hair from the sun: Ultraviolet radiation can damage the hair and make it dry and brittle.

8.2 Healthy lifestyle:

• Adhere to a balanced diet: Provide sufficient consumption of vitamins and minerals necessary for the health of the hair.
• Farm up: The lack of sleep can lead to stress, which can cause hair loss.
• Manage stress: Find the ways to cope with stress, such as yoga, meditation or walking in the fresh air.

8.3 Avoid aggressive chemical procedures:

Coloring, chemical curls and hair straightening can damage the hair and make it more vulnerable to falling out.

Section 9: Review of popular vitamin hair complexes

On the market there are many vitamin complexes designed to strengthen and hair growth. It is important to choose complexes containing the necessary vitamins and minerals in the correct dosages.

• Composition: Pay attention to the composition of the complex and make sure that it contains vitamins A, B, C, D, E, iron, zinc, selenium and other important nutrients.
• Dosage: Make sure that the dosage of vitamins and minerals corresponds to your needs.
• Reviews: Read the reviews of other users about the complex to find out about their experience.
• Consultation with a doctor: Before taking the vitamin complex, it is recommended to consult a doctor or nutritionist.

Section 10: Final recommendations

Maintaining hair health is a comprehensive process that includes a balanced diet, proper hair care and a healthy lifestyle. If you experience problems with hair loss, do not hesitate to consult a doctor or trichologist to receive professional assistance. Remember that the beauty of the hair is a reflection of your common health!