Top vitamins for hair growth

Top Vitamins for hair growth: guide to a lush and healthy hair

Vitamins play a key role in hair health. They nourish the hair follicles, support the structure of the hair and stimulate growth. The disadvantage of certain vitamins can lead to hair loss, deceleration of growth, dryness and brittleness. In this article, we will examine in detail the best vitamins for hair growth, their functions, sources and signs of deficiency, as well as provide recommendations for the correct use to achieve maximum results.

1. Vitamin A (retinol and carotenoids): the key to the health of the scalp and hair growth

Vitamin A is necessary for the growth of all cells in the body, including hair. It helps the skin to produce skin lard, a fatty substance that moisturizes the scalp and maintains hair health. Vitamin A deficiency can lead to dry scalp, itching and hair loss.

• Functions:

  • It stimulates the production of sebum, ensuring moisturizing the scalp.
  • Participates in the growth and differentiation of cells, including cells of hair follicles.
  • Supports the health of the immune system, which helps to protect the scalp from infections.

• Sources:

  • Animal sources: liver, fish oil, egg yolks, butter, milk.
  • Plant sources (carotenoids transformed into vitamin A in the body): carrots, sweet potatoes, pumpkin, spinach, kale cabbage, broccoli.

• Signs of deficiency:

  • Dry skin and hair.
  • Dandruff and itching of the scalp.
  • Hair loss.
  • Dry eyes.
  • Night blindness.
  • Frequent infections.

• Recommendations for use:

  • Try to receive vitamin A from food.
  • If you take additives, do not exceed the recommended daily dose, since the excess of vitamin A can be toxic.
  • Consult a doctor before taking additives with vitamin A, especially if you are pregnant or breastfeeding.

2. B vitamins B (Biotin, B12, Folate, Niacin): Energy for hair follicles and protection against damage

B vitamins play an important role in the metabolism of energy and the health of the nervous system. They are also necessary for hair health, as they maintain growth, strengthen the structure and prevent loss.

• BIOTIN (vitamin B7): the main vitamin for hair growth

  Biotin, perhaps the most famous vitamin for hair growth. It is involved in the production of keratin, the main protein that makes up the structure of hair, skin and nails. Biotin deficiency can lead to hair loss, fragility of nails and skin problems.

  • Functions:

    • Participates in the metabolism of fats, carbohydrates and proteins, providing energy for hair growth.
    • Stimulates the production of keratin, strengthening the structure of the hair.
    • Improves blood circulation in the scalp, providing hair follicles with nutrients.

  • Sources:

    • Eggs (especially yolk).
    • Nuts and seeds (almonds, walnuts, sunflower seeds).
    • Salmon.
    • Sweet potato.
    • Avocado.
    • Liver.
    • Yeast.

  • Signs of deficiency:

    • Hair loss.
    • Fragility of nails.
    • Skin rashes, especially around the mouth and nose.
    • Depression.
    • Fatigue.

  • Recommendations for use:

    • Try to get biotin from food.
    • Addresses with biotin can be useful if you have a shortage.
    • High doses of biotin can distort the results of some laboratory tests, so inform the doctor if you take additives with biotin.

• Vitamin B12 (cobalamin): blood and hair growth

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

  • Functions:

    • Participates in the formation of red blood cells.
    • Supports the health of the nervous system.
    • It is necessary for DNA synthesis.

  • Sources:

    • Animal products: meat, poultry, fish, eggs, dairy products.
    • Vegans are recommended to take additives with vitamin B12 or consume products enriched with vitamin B12 (for example, vegetable milk).

  • Signs of deficiency:

    • Fatigue.
    • Weakness.
    • Dizziness.
    • Pallor of the skin.
    • Hair loss.
    • Numbness and tingling in the arms and legs.

  • Recommendations for use:

    • Vegans and vegetarians are recommended to regularly check the level of vitamin B12 and take additives, if necessary.
    • Older people may also take additives, as the absorption of vitamin B12 worsens with age.

• Folic acid (vitamin B9): cell health and hair growth

  Folic acid is important for the growth and division of cells, including cells of hair follicles. It is also necessary for the synthesis of DNA and RNA. Folic acid deficiency can lead to a slowdown in hair growth and loss.

  • Functions:

    • Participates in the growth and division of cells.
    • It is necessary for the synthesis of DNA and RNA.
    • Prevents congenital defects of the nervous tube in the fetus.

  • Sources:

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

  • Signs of deficiency:

    • Fatigue.
    • Weakness.
    • Irritability.
    • Hair loss.
    • Ulcers in the mouth.
    • Anemia.

  • Recommendations for use:

    • It is especially important to use a sufficient amount of folic acid during pregnancy.
    • Folic acid supplements can be useful if you have a deficiency.

• Niacin (vitamin B3): blood circulation and health of the scalp

  Niacin improves blood circulation, which provides hair follicles with oxygen and nutrients. It also helps to maintain the health of the scalp. Niacin deficiency can lead to hair loss and skin problems.

  • Functions:

    • Improves blood circulation.
    • Participates in the metabolism of energy.
    • Supports skin health.

  • Sources:

    • Meat (especially the liver and poultry).
    • Fish (tuna, salmon).
    • Nuts (peanuts).
    • Seeds.
    • Mushrooms.
    • Whole grain products.

  • Signs of deficiency:

    • Pellagra (dermatitis, diareia, dementia).
    • Hair loss.
    • Fatigue.
    • Weakness.
    • Headaches.

  • Recommendations for use:

    • Most people get enough niacin from food.
    • High doses of niacin can cause redness of the skin, itching and other side effects.
    • Consult a doctor before taking additives with niacin.

3. Vitamin C (ascorbic acid): antioxidant protection and collagen synthesis

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, an important protein for hair structure. Vitamin C deficiency can lead to fragility of hair and deceleration of growth.

• Functions:

  • Protects cells from damage by free radicals.
  • Participates in collagen synthesis.
  • Improves the absorption of iron.
  • Supports the immune system.

• Sources:

  • Citrus fruits (oranges, lemons, grapefruits).
  • Berries (strawberries, blueberries, raspberries).
  • Pepper (red, green, yellow).
  • Broccoli.
  • Spinach.
  • Tomatoes.

• Signs of deficiency:

  • Scurvy (bleeding gums, weakness, fatigue).
  • Slow wound healing.
  • Dryness and brittle hair.
  • Hair loss.
  • Anemia.

• Recommendations for use:

  • Try to consume enough fruits and vegetables rich in vitamin C.
  • Addresses with vitamin C can be useful if you have a shortage or increased need for this vitamin (for example, during illness).

4. Vitamin D (calciferol): Supporting the hair growth cycle and the health of the hair follicles

Vitamin D plays an important role in regulating the hair growth cycle and maintaining the health of hair follicles. Studies have shown that vitamin D deficiency can be associated with hair loss, including focal alopecia.

• Functions:

  • Regulates the hair growth cycle.
  • Supports the health of hair follicles.
  • Participates in the metabolism of calcium and phosphorus.
  • Supports the immune system.

• Sources:

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

• Signs of deficiency:

  • Hair loss.
  • Fatigue.
  • Weakness.
  • Bones and muscles.
  • Depression.
  • Increased susceptibility to infections.

• Recommendations for use:

  • Spend enough time in the sun so that your body can produce vitamin D.
  • If you live in a region with limited sunlight or have dark skin, consider the possibility of taking additives with vitamin D.
  • Regularly check the level of vitamin D and adjust the dose of additives in accordance with the doctor’s recommendations.

5. Vitamin E (Tokoferol): Protection against oxidative stress and improvement of blood circulation

Vitamin E is a powerful antioxidant that protects the scalp and hair follicles from damage to free radicals. It also improves blood circulation, providing hair follicles with nutrients.

• Functions:

  • Protects cells from damage by free radicals.
  • Improves blood circulation.
  • Supports skin health.

• Sources:

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

• Signs of deficiency:

  • Rarely found, but can include:
    • Muscle weakness.
    • Loss of coordination.
    • Problems with vision.
    • Nerves damage.

• Recommendations for use:

  • Most people get a sufficient amount of vitamin E from food.
  • Addresses with vitamin E can be useful if you have a shortage or increased need for this vitamin.

6. Other important nutrients for hair growth:

In addition to vitamins, other nutrients also play an important role in hair health:

• Iron: It is necessary to transfer oxygen to hair follicles. Iron deficiency can lead to anemia and hair loss. Sources: red meat, poultry, fish, legumes, spinach.
• Zinc: Participates in the growth and restoration of fabrics, including hair follicles. Zinc deficiency can lead to hair loss and skin problems. Sources: meat, seafood, nuts, seeds, whole grain products.
• Protein: The main building material for hair. Insufficient protein consumption can lead to brittleness and hair loss. Sources: meat, poultry, fish, eggs, dairy products, legumes, tofu.
• Omega-3 fatty acids: Improve the health of the scalp and reduce inflammation, which contributes to hair growth. Sources: fatty fish (salmon, mackerel, sardines), linen seed, chia seeds, walnuts.

How to take vitamins for hair growth:

• Balanced nutrition: The best way to get the necessary vitamins and minerals is a balanced diet that includes a variety of foods from all food groups.
• Consultation with a doctor: Before taking any additives, consult a doctor to determine if you have a shortage of any nutrients and what additives you need.
• Do not exceed the dosage: Follow the packaging instructions and do not exceed the recommended dosage, since the excess of some vitamins can be harmful.
• Be patient: Vitamins do not act instantly. It may take several months to see the results.
• Consider the interaction: Some vitamins can interact with drugs. Tell the doctor about all the drugs and additives that you take.

Conclusion:

Maintaining hair health requires an integrated approach, including a balanced diet, proper care and, if necessary, taking vitamins and minerals. Pay attention to your diet, consult a doctor and be patient, and you will certainly achieve a lush and healthy hair. Remember that vitamins are only one of the factors affecting the health of the hair. An important role is also played by genetics, hormonal background, stress and general health.