Vitamins overview to improve hair structure

Vitamins overview to improve hair structure

Introduction

Hair health is not only a matter of aesthetics, but also a reflection of the general state of the body. Shiny, strong and thick hair is a sign of a balanced diet and sufficient receipt of the necessary trace elements. Vitamins play a key role in maintaining the structure of the hair, their growth and general condition. The disadvantage of certain vitamins can lead to dullness, brittleness, loss and slowdown in hair growth. This review is devoted to the consideration of the most important vitamins to improve the structure of the hair, their role, sources and signs of deficiency. We will also discuss optimal dosages and methods of using vitamins to achieve the maximum effect.

Vitamin A (Retinol)

• Hair health role: Vitamin A is a fat -soluble vitamin necessary 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. Skin fat provides hair protection against dryness, brittleness and negative environmental effects. Vitamin and also plays an important role in the immune function, which indirectly affects the health of the hair, since severe immunity helps to deal with inflammatory processes that can negatively affect the condition of the scalp and hair.

• The mechanism of action: Vitamin A binds to retinic acid receptors (RAR) in cells, which triggers the expression of genes involved in the growth and differentiation of cells. It also promotes the synthesis of keratin, the main structural protein of the hair. In the scalp, vitamin A regulates the activity of the sebaceous glands, providing optimal hair moisturizing.

• Sources: Vitamin A is found in animal products, such as liver, fish oil, dairy products and eggs. The predecessor of vitamin A, beta-carotene is contained in vegetables and fruits of orange and yellow, such as carrots, pumpkin, battles and apricots. The body transforms beta-carotene into vitamin A as necessary.

• Signs of deficiency: Vitamin A deficiency can appear in the form of dryness and peeling of the scalp, dandruff, dullness and fragility of hair, as well as slowing down their growth. In severe cases, the deficiency can lead to hair loss. Other symptoms of vitamin A deficiency include dry eyes, night blindness and increased susceptibility to infections.

• Optimal dosages and methods of application: The recommended daily dose of vitamin A is 900 μg for men and 700 μg for women. It is important to remember that vitamin A is a fat -soluble vitamin, so its excess can accumulate in the body and cause toxic effects. When taking vitamin A in the form of additives, it is necessary to strictly observe the recommended dosages and consult a doctor. The local use of vitamin A in the composition of masks and hair serums can help improve the condition of the scalp and stimulate hair growth.

B vitamins b

• Review of group B vitamins: B vitamins are a group of water -soluble vitamins that play an important role in energy exchange, nervous system and skin and hair health. The most important for the health of the hair are vitamins B1 (thiamine), B2 (riboflavin), B3 (niacin), B5 (pantotenic acid), B6 ​​(pyridoxin), B7 (biotin), B9 (folic acid) and B12 (cobalamin).

• Vitamin B1 (TIAMIN): Tiamin is involved in carbohydrate metabolism, which are the main source of energy for the body. It is also necessary for the normal functioning of the nervous system, which plays an important role in the regulation of blood supply to the scalp. Tiamin deficiency can lead to weakness, fatigue and worsening of the hair.

  • Sources: Whole cereals, legumes, pork, nuts.
  • Signs of deficiency: Fatigue, irritability, worsening memory, deterioration of hair condition.

• Vitamin B2 (Riboflavin): Riboflavin is involved in redox reactions and is necessary for the normal growth and development of cells. He also plays an important role in the health of the skin and hair, supporting their moisturizing and elasticity.

  • Sources: Dairy products, eggs, liver, green vegetables.
  • Signs of deficiency: Cracks in the corners of the mouth, inflammation of the tongue, dermatitis, hair loss.

• Vitamin B3 (Niacin): Niacin is involved in the metabolism of fats, proteins and carbohydrates. It also improves blood circulation, which is important for feeding hair follicles. The disadvantage of niacin can lead to Pellagra, a disease that is characterized by dermatitis, diarrhea and dementia.

  • Sources: Meat, poultry, fish, nuts, whole cereals.
  • Signs of deficiency: Dermatitis, diarrhea, dementia, hair loss. The local use of niacin (nicotinic acid) can cause a rush of blood to the scalp and stimulate hair growth.

• Vitamin B5 (pantotenic acid): Pantotenic acid is necessary for the synthesis of coenzyme A, which plays an important role in the metabolism of fats, carbohydrates and proteins. It also helps to moisturize the hair and prevents their fragility.

  • Sources: Meat, poultry, fish, eggs, dairy products, legumes.
  • Signs of deficiency: Fatigue, insomnia, depression, hair loss.

• Vitamin B6 (Pyridoxin): Pyridoxine is involved in amino acid metabolism, which are construction blocks of proteins, including keratin, the main structural protein of hair. It also plays an important role in the immune function and helps to fight inflammation.

  • Sources: Meat, poultry, fish, eggs, bananas, avocados.
  • Signs of deficiency: Dermatitis, anemia, cramps, hair loss.

• Vitamin B7 (Biotin): Biotin is one of the most important vitamins for hair health. It participates in the metabolism of fats, carbohydrates and proteins, and also contributes to the synthesis of keratin. Biotin deficiency can lead to hair loss, fragility of nails and dermatitis.

  • Sources: Eggs, liver, nuts, seeds, avocados.
  • Signs of deficiency: Hair loss, fragility of nails, dermatitis. Biotin is often added to shampoos and hair conditioners, but its effectiveness in local use is limited. Reception of biotin inward can be more effective for improving the condition of the hair.

• Vitamin B9 (folic acid): Folic acid is necessary for the synthesis of DNA and RNA, which play an important role in the growth and division of cells. It is also important for the health of hair and skin.

  • Sources: Dark green vegetables, legumes, citrus fruits, avocados.
  • Signs of deficiency: Anemia, fatigue, irritability, hair loss. Folic acid is especially important for pregnant women, since it is necessary for the normal development of the fetus.

• Vitamin B12 (cobalamin): Cobalamin is necessary for the formation of red blood cells, which deliver oxygen to the cells of the body, including hair follicles. Cobalamin deficiency can lead to anemia and a deterioration in the condition of the hair.

  • Sources: Meat, poultry, fish, eggs, dairy products. Vitamin B12 is not found in plant products, so vegetarians and vegans need to take it in the form of additives.
  • Signs of deficiency: Anemia, fatigue, weakness, numbness of the limbs, hair loss.

• Optimal dosages and methods of application: Recommended daily doses of B vitamins vary depending on vitamin. In most cases, it is enough to obtain group B vitamins from a balanced diet. In the case of deficiency, you can take vitamin complexes containing all vitamins of group B. It is important to remember that group B vitamins are water -soluble vitamins, so their excess is excreted from the body in the urine.

Vitamin C (ascorbic acid)

• Hair health role: Vitamin C is a powerful antioxidant that protects the cells from damage by free radicals. It is also necessary for the synthesis of collagen, which is the main structural protein of the skin, hair and nails. Vitamin C helps to absorb iron, which is also important for hair health.

• The mechanism of action: Vitamin C neutralizes free radicals, preventing oxidative stress that can damage the hair follicles and lead to hair loss. It also stimulates the synthesis of collagen, which ensures the strength and elasticity of the hair. Vitamin C improves the absorption of iron, which is necessary for the formation of hemoglobin, which carries oxygen to hair follicles.

• Sources: Citrus fruits, berries, kiwi, pepper, broccoli, spinach.

• Signs of deficiency: Weakness, fatigue, bleeding gums, slow healing of wounds, hair loss.

• Optimal dosages and methods of application: The recommended daily dose of vitamin C is 90 mg for men and 75 mg for women. Vitamin C is a water -soluble vitamin, so its excess is excreted from the body in the urine. Vitamin C can be taken in the form of additives, as well as use in masks and hair serums. Local use of vitamin C can help protect the hair from damage to free radicals and improve their appearance.

Vitamin D (calciferol)

• Hair health role: Vitamin D is a fat -soluble vitamin that plays an important role in the regulation of cell growth, immune function and bone health. It is also necessary for the health of hair follicles and can contribute to hair growth. Studies have shown that vitamin D deficiency can be associated with hair loss, especially with focal alopecia.

• The mechanism of action: Vitamin D binds to vitamin D (VDR) receptors in cells, which triggers the expression of genes involved in the growth and differentiation of cells, including cells of hair follicles. It also regulates the immune function, which can help reduce inflammation in the scalp and stimulate hair growth.

• Sources: Fish oil, egg yolk, enriched products (milk, cereals). Vitamin D is also synthesized in the skin under the influence of sunlight.

• Signs of deficiency: Fatigue, weakness, bone pain, depression, hair loss.

• Optimal dosages and methods of application: The recommended daily dose of vitamin D is 600 IU (international units) for adults. In regions with a low level of sunlight, it may be necessary to take higher doses of vitamin D. It is important to take a blood test for vitamin D to determine the optimal dosage. Vitamin D is a fat -soluble vitamin, so its excess can accumulate in the body and cause toxic effects. When taking vitamin D in the form of additives, it is necessary to strictly observe the recommended dosages and consult a doctor.

Vitamin E (Tocopherol)

• Hair health role: 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 the nutrition of hair follicles.

• The mechanism of action: Vitamin E neutralizes free radicals, preventing oxidative stress that can damage the hair follicles and lead to hair loss. It also improves blood microcirculation in the scalp, ensuring the flow of the necessary nutrients and oxygen to hair follicles.

• Sources: Vegetable oils, nuts, seeds, green vegetables.

• Signs of deficiency: It is rarely found, but can manifest itself in the form of muscle weakness, neurological disorders and deterioration of the condition of the skin and hair.

• Optimal dosages and methods of application: The recommended daily dose of vitamin E is 15 mg. Vitamin E is a fat -soluble vitamin, so its excess can accumulate in the body and cause toxic effects. Vitamin E can be taken in the form of additives, as well as use in masks and hair serums. The local use of vitamin E can help protect the hair from damage to free radicals and improve their appearance.

Minerals important for hair health

In addition to vitamins, certain minerals are also important for the health of hair:

• Iron: Iron is necessary for the formation of hemoglobin, which transfers oxygen to the cells of the body, including hair follicles. Iron deficiency can lead to anemia and hair loss. Sources: red meat, liver, legumes, spinach.

• Zinc: Zinc is involved in the growth and division of cells, as well as in the synthesis of proteins, including keratin. Zinc deficiency can lead to hair loss, fragility of nails and dermatitis. Sources: meat, poultry, seafood, nuts, seeds.

• Selenium: Selenium is an antioxidant that protects the cells from damage by free radicals. It is also necessary for the normal functioning of the thyroid gland, which plays an important role in hair growth. Sources: seafood, Brazilian nuts, eggs.

• Magnesium: Magnesium is involved in more than 300 enzymatic reactions in the body, including metabolism of proteins, carbohydrates and fats. It is also necessary for the normal operation of the nervous system and can help reduce stress that can adversely affect the condition of the hair. Sources: green vegetables, nuts, seeds, whole cereals.

Factors affecting the assimilation of vitamins

Vitamins can affect various factors, such as:

• Age: With age, the absorption of vitamins can worsen.
• Health status: Some diseases may violate vitamins.
• Medicines: Some drugs can interact with vitamins and influence their assimilation.
• Diet: An unbalanced diet can lead to a deficiency of vitamins.
• Stress: Stress can increase the body’s need for vitamins.

Recommendations for taking vitamins to improve hair structure

• Balanced nutrition: The basis of healthy hair is a balanced diet, including a variety of products rich in vitamins and minerals.
• Consultation with a doctor: Before taking vitamin additives, it is recommended to consult a doctor to determine the presence of a deficit and choose the optimal dosage.
• The choice of quality additives: When choosing vitamin additives, you should give preference to products from trusted manufacturers who have passed clinical trials.
• Compliance with dosages: It is important to strictly observe the recommended dosages of vitamins in order to avoid toxic effects.
• Complex approach: Improving the structure of the hair requires an integrated approach, including proper nutrition, hair care and a healthy lifestyle.

Research and scientific data

There are many studies confirming the role of vitamins and minerals in hair health. For example, studies have shown that the deficiency of iron, zinc, biotin and vitamin D can be associated with hair loss. Studies are also conducted to study the effectiveness of local vitamins for stimulation of hair growth.

Conclusion

Vitamins play an important role in maintaining the health and beauty of the hair. A balanced diet, rich in vitamins and minerals, is the basis of healthy hair. In case of deficiency of certain vitamins, you can take vitamin supplements after consulting a doctor. Improving the structure of the hair requires an integrated approach, including proper nutrition, hair care and a healthy lifestyle.