Lack of vitamins and hair growth: relationship

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Lack of vitamins and hair growth: relationship

Chapter 1: Fundamental Fundamentals of Hair Health and Nutrition

Hair health, their growth, brilliance and strength – this is not just the result of a genetic predisposition or the use of expensive cosmetics. This is, first of all, a reflection of the general state of the body, its inner balance and, most importantly, adequate nutrition. Hair, like any other cells of our body, need the constant receipt of the necessary nutrients for normal functioning, growth and update. When the body experiences a deficiency of vital elements, tissues that are not critical for survival are primarily suffered. The hair, unfortunately, belongs to this category.

1.1 Anatomy and physiology of the hair: Brief review

To understand how exactly the lack of vitamins can affect hair growth, it is necessary to have a basic idea of ​​the structure and life cycle. The hair consists of two main parts:

  • Hair follicle: This is the “root” of the hair located deep in the dermis (medium layer of the skin). It is in the follicle that cells and the formation of a new hair are divided. The condition of the follicle directly affects the quality and speed of hair growth.
  • Hair rod: This is the visible part of the hair protruding above the surface of the skin. The rod consists of three layers:
    • Cuticle: The outer protective layer consisting of overlapping scales. A healthy cuticle is smooth and brilliant, reflects light, protects the inner layers from damage.
    • Corcase substance (cortex): The main layer that determines the strength, elasticity and color of the hair. The cortex contains the melanin pigment.
    • Brain substance (medulla): The inner layer, which is not in all types of hair. Its function has not been fully studied.

1.2 Hair Life Cycle: Growth and Little Phases

The hair passes through the three main phases of the life cycle:

  • Anagen (growth phase): It lasts from 2 to 7 years. In this phase, the cells are active in the hair follicle and the formation of a new hair. About 85-90% of the hair on the head are in the anagen phase.
  • Katagen (Phase of Transition): It lasts about 2-3 weeks. Hair growth stops, and the follicle begins to contract.
  • Telogen (Phase Salm): It lasts about 3 months. The hair stops growing and retains in the follicle. About 10-15% of the hair on the head are in the heterogene phase. At the end of this phase, the old hair falls out, and new hair begins to grow from the follicle (return to the anagen phase).

The rate of hair loss is from 50 to 100 hair per day. If the amount of hair dropping significantly exceeds the norm, this can be a sign of various problems, including vitamins deficiency.

1.3 The role of nutrients in maintaining hair health

Nutrients play a key role in all phases of the life cycle of the hair. They are necessary for:

  • Energy support for hair follicle cells: For the active division of cells and the synthesis of keratin – the main building material of the hair.
  • Keratin synthesis: Keratin is a protein that gives hair strength, elasticity and resistance to external influences.
  • Maintaining the health of the scalp: Healthy scalp provides optimal conditions for hair growth.
  • Cell protection from oxidative stress: Antioxidants help protect the cells of the hair follicle from damage caused by free radicals.
  • Hormonal balance regulation: Hormonal imbalance can lead to hair loss. Some nutrients participate in the regulation of hormonal background.

Chapter 2: The main vitamins necessary for the health of the hair

Not all vitamins have the same effect on hair health. Some of them play a more important role than others. Below we will consider the main vitamins, the deficiency of which can lead to problems with hair, including deceiving growth, loss, brittleness and dullness.

2.1 Vitamin A (Retinol)

Vitamin A is a fat -soluble vitamin necessary for the growth and differentiation of cells, including the cells of the hair follicle. He also plays an important role in maintaining the health of the scalp, stimulating the production of skin fat (sebuma).

  • The role of vitamin A in hair health:
    • Stimulates hair growth: Vitamin A is necessary for the normal division of cells in a hair follicle.
    • Moisturizes the scalp: Sebum moisturizes the scalp and hair, preventing their dryness and brittleness.
    • Supports the health of hair follicles: Vitamin A helps maintain the health and functionality of hair follicles.
  • Symptoms of vitamin A deficiency:
    • Dry scalp: An insufficient amount of sebum leads to dryness and itching of the scalp.
    • Breakiness and dull hair: Hair becomes dry, brittle and loses its shine.
    • Slow down hair growth: Vitamin A deficiency can slow down hair growth.
  • Sources of vitamin A:
    • Animal products: Liver, dairy products, eggs.
    • Plant products: Carrots, sweet potatoes, spinach, pumpkin (contain beta-carotene, which is converted into vitamin A in the body).
  • It is important to know: Excessive use of vitamin A can be toxic and lead to hair loss. It is necessary to observe the recommended daily dose.

2.2 B vitamins

B vitamins are a group of water -soluble vitamins that play an important role in energy metabolism and health of the nervous system. Some vitamins of group B are especially important for hair health.

  • 2.2.1 Vitamin B7 (Biotin)

    • The role of biotin in hair health:
      • Participates in keratin synthesis: Biotin is necessary for the synthesis of keratin – the main building material of the hair.
      • Improves hair structure: Biotin helps strengthen hair and make it more resistant to damage.
      • Stimulates hair growth: Biotin can stimulate hair growth, especially in people with a deficiency of this vitamin.
    • Symptoms of Biotin deficiency:
      • Hair loss: Hair loss is one of the main symptoms of biotin deficiency.
      • Breakiness and dull hair: Hair becomes brittle, dull and loses its shine.
      • Dermatitis: Biotin deficiency can lead to skin rashes, especially around the mouth and nose.
    • Sources of biotin:
      • Egg yolk: Egg yolk is a rich source of biotin.
      • Liver: The liver also contains a large amount of biotin.
      • Nuts and seeds: Nuts and seeds (for example, almonds, walnuts, sunflower seeds) contain biotin.
      • Whole grain products: Whole grain products (for example, oatmeal, brown rice) also contain biotin.
      • Intestinal microflora: Biotin is synthesized by bacteria in the intestines.
    • It is important to know: Biotin deficiency is relatively rare, since it is synthesized in the intestines and is found in many foods. However, some factors, such as the use of a large amount of raw egg protein (contains avidine, which binds biotin and prevents its absorption), taking antibiotics and genetic diseases, can lead to a biotin deficiency.

  • 2.2.2 Vitamin B12 (cobalamin)

    • The role of vitamin B12 in hair health:
      • Participates in the formation of red blood cells: Vitamin B12 is necessary for the formation of red blood cells, which transfer oxygen to cells, including the cells of the hair follicle.
      • Supports the health of the nervous system: Vitamin B12 plays an important role in maintaining the health of the nervous system, which regulates many functions of the body, including hair growth.
      • Participates in DNA synthesis: Vitamin B12 is involved in the synthesis of DNA necessary for cell division.
    • Symptoms of vitamin B12 deficiency:
      • Anemia: Vitamin B12 deficiency can lead to anemia, which is characterized by a decrease in the level of red blood cells.
      • Fatigue and weakness: Anemia can lead to fatigue and weakness.
      • Neurological problems: Vitamin B12 deficiency can cause neurological problems, such as numbness and tingling in the limbs.
      • Hair loss: Vitamin B12 deficiency can lead to hair loss.
    • Sources of vitamin B12:
      • Animal products: Meat, fish, eggs, dairy products.
      • Enriched products: Some products (for example, vegetable milk, cereals) are enriched with vitamin B12.
    • It is important to know: Vitamin B12 is contained only in animal products. Therefore, vegans and vegetarians should take additives with vitamin B12 or consume enriched products.

  • 2.2.3 Other B vitamins

    • Folic acid (vitamin B9): It is necessary for dividing cells and tissue growth. Deficiency can lead to hair loss.
    • Niacin (Vitamin B3): Improves blood circulation in the scalp, which promotes hair growth.
    • Pantotenic acid (vitamin B5): Participates in energy exchange and supports the health of the scalp.

2.3 Vitamin C (ascorbic acid)

Vitamin C is a water -soluble vitamin with powerful antioxidant properties. It is also necessary for the synthesis of collagen – a protein that gives the hair strength and elasticity.

  • The role of vitamin C in the health of the hair:
    • Antioxidant Protection: Vitamin C protects the cells of the hair follicle from damage caused by free radicals.
    • Collagen synthesis: Vitamin C is necessary for the synthesis of collagen, which gives hair strength and elasticity.
    • Improves iron absorption: Vitamin C improves the absorption of iron, which is also necessary for the health of the hair.
  • Symptoms of vitamin C deficiency:
    • CINGA: A severe deficiency of vitamin C can lead to a scurvy, which is characterized by bleeding of the gums, weakness and tooth loss.
    • Dryness and brittle hair: Hair becomes dry, brittle and loses its shine.
    • Slow down hair growth: Vitamin C deficiency can slow down hair growth.
  • Sources of vitamin C:
    • Fruits: Citrus fruits (oranges, lemons, grapefruits), kiwi, strawberries, pineapple.
    • Vegetables: Pepper (especially red and yellow), broccoli, spinach, tomatoes.
  • It is important to know: Vitamin C is a water -soluble vitamin, so it does not accumulate in the body. It is necessary to receive vitamin C daily from food or additives.

2.4 Vitamin D (calciferol)

Vitamin D is a fat -soluble vitamin that plays an important role in the regulation of cell growth, immune function and bone health. Studies show that vitamin D can also play a role in hair health.

  • The role of vitamin D in the health of the hair:
    • Regulates hair growth: Vitamin D can regulate hair growth, participating in the activation of hair follicles.
    • Supports the immune function: Vitamin D maintains an immune function that can affect the health of the scalp and hair follicles.
    • Participates in the formation of bone tissue: Vitamin D is necessary for the formation of bone tissue, and bone health can affect the general condition of the body, including hair health.
  • Symptoms of vitamin D:
    • Fatigue and weakness: Vitamin D deficiency can lead to fatigue and weakness.
    • Bone pain and muscles: Vitamin D deficiency can cause pain in bones and muscles.
    • Hair loss: Vitamin D deficiency can lead to hair loss.
  • Sources of vitamin D:
    • Sunlight: The body produces vitamin D under the influence of sunlight.
    • Fat varieties of fish: Salmon, tuna, scumbria.
    • Egg yolk: Egg yolk contains vitamin D.
    • Enriched products: Some products (for example, milk, cereals) are enriched with vitamin D.
  • It is important to know: Many people experience vitamin D, especially in the winter season or with insufficient stay in the sun. It is recommended to take a blood test to the level of vitamin D and take additives if necessary.

2.5 Vitamin E (Tocopherol)

Vitamin E is a fat -soluble vitamin with powerful antioxidant properties. It helps to protect the cells from damage caused by free radicals.

  • The role of vitamin E in hair health:
    • Antioxidant Protection: Vitamin E protects the cells of the hair follicle from damage caused by free radicals.
    • Improves blood circulation in the scalp: Vitamin E can improve blood circulation in the scalp, which contributes to hair growth.
    • Moisturizes hair: Vitamin E helps moisturize the hair and prevent its dryness and brittleness.
  • Symptoms of vitamin E deficiency:
    • Rarity: Vitamin E deficiency is relatively rare, since it is contained in many foods.
    • Neurological problems: In rare cases, vitamin E deficiency can cause neurological problems.
    • Hair loss: Theoretically, vitamin E deficiency can affect hair loss due to its antioxidant properties.
  • Sources of vitamin E:
    • Vegetable oils: Sunflower, olive, corn oil.
    • Nuts and seeds: Almonds, walnuts, sunflower seeds.
    • Green sheet vegetables: Spinach, broccoli.
  • It is important to know: Excessive use of vitamin E can lead to problems with blood coagulation. It is necessary to observe the recommended daily dose.

Chapter 3: Minerals necessary for hair health

In addition to vitamins, minerals play an important role in hair health. The deficiency of some minerals can lead to hair loss, growth of growth and other problems.

3.1 iron

Iron is an important mineral necessary for the transfer of oxygen in the blood. Iron deficiency (iron deficiency anemia) is one of the most common causes of hair loss, especially in women.

  • The role of iron in the health of the hair:
    • Oxygen transfer: Iron is part of hemoglobin, which transfers oxygen to cells, including the cells of the hair follicle.
    • DNA synthesis: Iron is involved in the synthesis of DNA necessary for cell division.
    • Enzyme reactions: Iron is involved in many enzyme reactions necessary for the normal functioning of the body.
  • Symptoms of iron deficiency:
    • Fatigue and weakness: Iron deficiency can lead to fatigue and weakness.
    • Pallor of the skin: Iron deficiency can cause pallor of the skin.
    • Headaches: Iron deficiency can lead to headaches.
    • Hair loss: Hair loss is one of the main symptoms of iron deficiency.
    • Fitty nails: The nails become brittle and easily break.
  • Iron sources:
    • Hem iron (animal products): Red meat, poultry, fish. Hem iron is better absorbed by the body.
    • Neghemian iron (plant products): Spinach, legumes, enriched cereals. The absorption of a non -meter iron can be improved by using it with vitamin C.
  • It is important to know: Iron deficiency must be diagnosed using blood tests (determining the level of ferritin). If necessary, you should take additives with iron under the supervision of a doctor.

3.2 zinc

Zinc is an important mineral involved in many biological processes, including immune function, wound healing and protein synthesis. He also plays an important role in hair health.

  • The role of zinc in hair health:
    • Tissue growth and restoration: Zinc is necessary for tissue growth and restoration, including fabric follicle tissue.
    • Protein synthesis: Zinc is involved in the synthesis of the protein necessary for the formation of keratin.
    • Hormonal balance regulation: Zinc can affect the hormonal balance that can affect hair growth.
  • Symptoms of zinc deficiency:
    • Hair loss: Zinc deficiency can lead to hair loss.
    • Slow wound healing: The wounds heal more slowly.
    • Skin problems: Skin rashes and dermatitis may occur.
    • Reduced immunity: Immunity weakens, and a person becomes more susceptible to infections.
  • Sources of zinc:
    • Seafood: Oysters, crabs, omara.
    • Meat: Beef, pork, lamb.
    • Nuts and seeds: Pumpkin seeds, cedar nuts, almonds.
    • Legumes: Beans, lentils, chickpeas.
  • It is important to know: Excessive use of zinc can violate copper absorption. It is necessary to observe the recommended daily dose.

3.3 selenium

Selenium is an important trace element with antioxidant properties. It is also necessary for the normal functioning of the thyroid gland, which plays an important role in the regulation of metabolism and hair growth.

  • The role of Selena in Hair Health:
    • Antioxidant Protection: Selenium protects the cells of the hair follicle from damage caused by free radicals.
    • Thyroid function: Selenium is necessary for the normal functioning of the thyroid gland, the hormones of which affect hair growth.
  • Symptoms of selenium deficiency:
    • Hair loss: Selena deficiency can lead to hair loss.
    • Muscle weakness: Muscle weakness may occur.
    • Problems with the thyroid gland: Selena deficiency can aggravate problems with the thyroid gland.
  • Sources of Selena:
    • Brazilian nuts: Brazilian nuts are one of the richest sources of Selena.
    • Seafood: Tuna, cod, shrimp.
    • Meat: Beef, pork, bird.
    • Whole grain products: Brown rice, oatmeal.
  • It is important to know: Excessive consumption of selenium can be toxic. It is necessary to observe the recommended daily dose.

3.4 Other minerals

  • Magnesium: It is necessary for the synthesis of protein and energy metabolism. Deficiency can lead to hair loss.
  • Silicon: Strengthens the hair and promotes its growth.
  • Copper: Participates in the formation of collagen and melanin (pigment that determines the color of the hair).

Chapter 4: Diagnostics and treatment of deficiency of vitamins and minerals affecting hair growth

If you suspect that your hair problems are associated with a deficiency of vitamins or minerals, it is important to consult a doctor or trichologist for diagnosis and prescribe the appropriate treatment.

4.1 Diagnostics

  • A history of anamnesis: The doctor will ask you about your complaints, medical history, diet and lifestyle.
  • Physical examination: The doctor will examine your hair and scalp.
  • Blood tests: Blood tests allow you to determine the level of vitamins, minerals and other indicators that may indicate a deficiency of nutrients. The most common tests:
    • General blood test: To identify anemia (iron deficiency).
    • Determining the level of ferritin: To evaluate iron reserves in the body.
    • Determination of vitamin B12: To identify vitamin B12 deficiency.
    • Determination of vitamin D level: To detect a deficiency of vitamin D.
    • Determining the level of zinc, selenium and other minerals: If necessary.
  • Trichoscopy: This is a method for studying the hair and scalp using a special device – trichoscope. Trichoscopy allows you to evaluate the condition of hair follicles, hair structure and identify signs of various diseases of the scalp.

4.2 Treatment

Treatment of deficiency of vitamins and minerals affecting hair growth should be comprehensive and include the following components:

  • Correction of the diet:
    • Increased consumption of products rich in the necessary vitamins and minerals. Try to include a variety of fruits, vegetables, whole grain products, low -fat meat, fish, nuts and seeds in your diet.
    • Limiting the consumption of processed products, sugar and alcohol. These products can worsen the absorption of nutrients and negatively affect the health of the hair.
  • Reception of vitamin-mineral complexes:
    • If necessary, the doctor can prescribe you a vitamin-mineral complex containing the necessary vitamins and minerals in therapeutic doses. It is important to choose high -quality complexes from reliable manufacturers.
    • Do not self -medicate and do not take vitamins and minerals without a doctor’s prescription. Excessive use of some vitamins and minerals can be harmful to health.
  • Treatment of the underlying disease:
    • If hair loss is caused by any disease (for example, thyroid disease), the underlying disease is necessary.
  • Local treatment:
    • The doctor can prescribe local funds to you, such as minoxidil, to stimulate hair growth.

Chapter 5: Prevention of deficiency of vitamins and minerals for hair health

The best way to maintain hair health is to prevent a deficiency of vitamins and minerals.

5.1 balanced diet

A balanced diet is the basis of hair health. Try to adhere to the following recommendations:

  • Eat a variety of products from all food groups.
  • Use enough fruits and vegetables.
  • Choose whole grain products instead of processed.
  • Include low -fat meat, fish, poultry and legumes in your diet.
  • Use enough healthy fats (for example, olive oil, avocados, nuts and seeds).
  • Limit the consumption of sugar, processed products and alcohol.
  • Drink enough water (at least 8 glasses per day).

5.2 supplements

If necessary, you can take vitamin-mineral supplements to maintain hair health. However, before taking the additives, consult your doctor to make sure that you are needed and safe.

5.3 Life

A healthy lifestyle is also important for hair health.

  • Avoid stress. Stress can negatively affect hair growth.
  • Domest. The lack of sleep can lead to hair loss.
  • Protect the hair from the sun, wind and cold.
  • Carefully handle your hair. Avoid tight hairstyles, frequent hairdryer and ironing.
  • Regularly visit a doctor or a trichologist.

Chapter 6: Additional factors affecting hair growth

In addition to vitamins and minerals, other factors can affect hair growth:

  • Genetics: A genetic predisposition plays an important role in determining the type of hair, their density and growth rate.
  • Hormonal balance: Hormonal imbalance can lead to hair loss.
  • Age: With age, hair growth slows down and hair becomes thinner.
  • Stress: Chronic stress can negatively affect hair growth.
  • Medications: Some medicines can cause hair loss.
  • Diseases: Some diseases (for example, thyroid diseases, autoimmune diseases) can lead to hair loss.
  • Hair care: Incorrect hair care can damage the hair and lead to its brittleness and loss.

Chapter 7: Myths and errors about vitamins and hair growth

There are many myths and errors about vitamins and hair growth. It is important to distinguish the truth from fiction in order to make conscious decisions regarding your health.

  • Myth: Vitamins are guaranteed to accelerate hair growth. True: vitamins are necessary for hair health, but they are not a magic pill. If you do not have a deficiency of vitamins, taking additional doses will not necessarily lead to acceleration of hair growth.
  • Myth: All vitamins are equally useful for hair. True: some vitamins play a more important role in hair health than others. It is important to know which vitamins are most important for the growth and strengthening of hair.
  • Myth: The more vitamins, the better. True: excessive use of some vitamins can be harmful to health. It is important to observe the recommended daily dose.
  • Myth: Vitamins can only be obtained from additives. True: vitamins can be obtained from a variety of food. Try to receive the necessary vitamins from food, and use additives only if necessary and as prescribed by a doctor.

Chapter 8: Conclusion

Hair health is a reflection of the general condition of the body. Proper nutrition, rich in vitamins and minerals, is an important factor in maintaining hair health, their growth, strength and shine. If you experience hair problems, consult a doctor or trichologist for diagnosing and prescribing the appropriate treatment. Do not self -medicate and do not take vitamins and minerals without a doctor’s prescription. Remember that a balanced diet, a healthy lifestyle and proper hair care are the key to beautiful and healthy hair.

Additional resources:

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