The best vitamins for hair growth: Rating 2023

The best vitamins for hair growth: Rating 2023

Section 1: Fundamentals of Hair Health and the role of vitamins

Hair, often called our “crown of fame”, play an important role not only in aesthetics, but also in protecting the scalp from external influences. Healthy, strong and shiny hair is an indicator of the general condition of the body. Numerous factors, such as genetics, hormonal background, nutrition and lifestyle, affect the health of the hair. The lack of certain vitamins and minerals can lead to a slowdown in hair growth, falling out, thinning and loss of shine.

Vitamins are organic compounds necessary for the normal functioning of the body. They are not produced in sufficient quantities with our body and should come with food or additives. In the context of hair health, certain vitamins play a key role in various processes: from the synthesis of keratin (main hair protein) to maintaining healthy scalp and providing hair follicles with necessary nutrients.

Vitamin deficiency is often manifested by various symptoms, including hair problems. However, before starting taking vitamin complexes, it is important to consult a doctor or a trichologist. They will help determine the cause of hair problems and choose the most suitable vitamins and dosage. It is important to remember that the excessive use of some vitamins can be harmful.

In this rating, we will consider the best vitamins for hair growth in 2023, based on scientific research, users’ reviews and expert recommendations. We will discuss their role in hair health, sources and optimal dosage.

Section 2: B vitamins: key to strong and healthy hair

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

• Biotin (Vitamin B7 or Vitamin H): Biotin is one of the most famous vitamins for hair growth. It is involved in the synthesis of keratin, the main protein that makes up the hair, skin and nails. Biotin deficiency can lead to hair loss, thinning and brittleness. Although the biotin deficiency is relatively rare (most often in pregnant women, people with certain diseases and taking certain drugs), it can significantly affect hair health.

  • Functions: Improving the structure of the hair, increasing thickness, acceleration of growth, strengthening of hair follicles.
  • Sources: Eggs, liver, avocados, nuts, seeds, salmon.
  • Dosage: The recommended daily dose of biotin varies from 30 to 100 μg. However, in some cases, especially with deficiency, higher doses (up to 5,000 mcg) may require, but only under the supervision of a doctor.
  • Cautions: High doses of biotin can distort the results of laboratory tests, in particular, tests for thyroid hormones. It is important to inform your doctor about taking biotin before taking tests.

• Niacin (vitamin B3 or nicotinic acid): Niacin improves blood circulation in the scalp, which ensures the flow of nutrients to hair follicles. This contributes to hair growth and prevents their loss. Niacin also plays a role in the metabolism of carbohydrates, fats and proteins necessary for the health of the hair.

  • Functions: Improving blood circulation, stimulation of hair growth, strengthening of hair follicles, preventing dryness and brittleness.
  • Sources: Meat, fish, poultry, mushrooms, peanuts, brown rice.
  • Dosage: The recommended daily dose of Niacin is 14 mg for women and 16 mg for men.
  • Cautions: High doses of niacin can cause redness of the skin (Flush), itching and nausea. You should start reception with small doses and gradually increase them.

• Pantotenic acid (vitamin B5): Pantotenic acid is important for hair growth and preventing their premature graying. It participates in the synthesis of Coenzyme A, which is necessary for the metabolism of fats, carbohydrates and proteins. Pantotenic acid also helps to moisturize the hair and give it shine.

  • Functions: Stimulation of hair growth, prevention of graying, moisturizing, strengthening, improving texture.
  • Sources: Meat, eggs, milk, yogurt, mushrooms, avocados, broccoli.
  • Dosage: The recommended daily dose of pantotenic acid is 5 mg.
  • Cautions: Pantotenic acid is usually well tolerated, but in rare cases, stomach disorders may occur.

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

  • Functions: Providing hair follicles with oxygen and nutrients, growth stimulation, strengthening.
  • Sources: Meat, fish, poultry, eggs, dairy products. Vegetarians and vegans are recommended to take vitamin B12 additives.
  • Dosage: The recommended daily dose of vitamin B12 is 2.4 μg.
  • Cautions: Vitamin B12 is usually well tolerated, but in rare cases, allergic reactions may occur.

• Folic acid (vitamin B9): Folic acid is important for cell growth, including cells of hair follicles. It is involved in the synthesis of DNA and RNA necessary for division and growth of cells. Folic acid deficiency can lead to a slowdown in hair growth and their loss.

  • Functions: Stimulation of hair growth, strengthening hair follicles, improving texture.
  • Sources: Green sheet vegetables, legumes, avocados, citrus fruits.
  • Dosage: The recommended daily dose of folic acid is 400 mcg.
  • Cautions: Folic acid is usually well tolerated, but in rare cases, stomach disorders may occur.

Section 3: Vitamin A: The importance of retinol for health of the scalp and hair

Vitamin A is a fat -soluble vitamin that plays an important role in the growth and development of cells, vision and immune function. It is also important for the health of the skin, including the scalp, and, therefore, for the health of the hair.

• Functions: Vitamin A helps stimulate the production of skin fat, oily liquid, which moisturizes the scalp and hair. A sufficient amount of sebum helps prevent dry hair and brittle hair. In addition, vitamin A is involved in the growth and development of cells, including cells of hair follicles.
• Sources: Animal sources of vitamin A include liver, eggs, dairy products and fish oil. Plant sources, such as carrots, sweet potatoes and spinach, contain beta-carotene, which the body transforms into vitamin A.
• Dosage: The recommended daily dose of vitamin A is 900 μg RAE (retinol equivalent) for men and 700 μg RAE for women.
• Cautions: Excessive use of vitamin A can be toxic and lead to various side effects, including hair loss. It is important to adhere to the recommended dosages and consult a doctor before taking the additives of vitamin A.

Section 4: Vitamin C: antioxidant protection and stimulation of collagen for strong hair

Vitamin C is a powerful antioxidant that protects the cells from damage caused by free radicals. It also plays an important role in the synthesis of collagen, a protein that is necessary for the health of the skin, hair and nails.

• Functions: Vitamin C helps to protect hair follicles from damage caused by free radicals, which can slow down hair growth and lead to their loss. In addition, it contributes to the synthesis of collagen, which strengthens the hair and makes it more elastic. Vitamin C also improves the absorption of iron, which is necessary to deliver oxygen to hair follicles.
• Sources: Citrus fruits, berries, kiwi, pepper, broccoli, spinach.
• Dosage: The recommended daily dose of vitamin C is 90 mg for men and 75 mg for women.
• Cautions: Vitamin C is usually well tolerated, but in high doses can cause stomach disorders.

Section 5: Vitamin D: Influence on the Hair Growth Cycle and Communication with Labid

Vitamin D is a fat -soluble vitamin that plays an important role in bone health, immune function and cell growth. It is also important for hair health.

• Functions: Studies have shown that vitamin D can play a role in a hair growth cycle. Vitamin D receptors were found in hair follicles, which suggests that it can affect the growth and development of hair. Vitamin D deficiency is associated with various forms of hair loss, including focal alopecia.
• Sources: Sunlight (the body produces vitamin D under the influence of sunlight), fatty fish (salmon, tuna, mackerel), egg yolks, enriched products (milk, juices, cereals).
• Dosage: The recommended daily dose of vitamin D is 600 IU (international units) for adults up to 70 years and 800 IU for adults over 70 years old. However, many people need higher doses, especially in the winter months or with a limited stay in the sun. It is important to consult a doctor to determine the optimal dosage.
• Cautions: Excessive use of vitamin D can be toxic and lead to various side effects. It is important to adhere to the recommended dosages and consult a doctor before taking the additives of vitamin D.

Section 6: Vitamin E: antioxidant protection and improvement of blood circulation for hair health

Vitamin E is another powerful antioxidant that protects the cells from damage caused by free radicals. It also improves blood circulation in the scalp, which ensures the flow of nutrients to hair follicles.

• Functions: Vitamin E helps to protect the hair follicles from damage caused by free radicals, which can slow down hair growth and lead to their loss. In addition, it improves blood circulation in the scalp, which ensures the flow of oxygen and nutrients to hair follicles.
• Sources: Vegetable oils (sunflower, olive, almond), nuts, seeds, green leafy vegetables.
• Dosage: The recommended daily dose of vitamin E is 15 mg.
• Cautions: Vitamin E is usually well tolerated, but in high doses can increase the risk of bleeding.

Section 7: Minerals necessary for healthy hair: iron, zinc, selenium

In addition to vitamins, certain minerals also play an important role in hair health.

• Iron: Iron is necessary for the formation of hemoglobin, protein in red blood cells, which transfers oxygen throughout the body, including hair follicles. Iron deficiency can lead to anemia, which, in turn, can cause hair loss.

  • Functions: Delivery of oxygen to hair follicles, growth stimulation.
  • Sources: Red meat, poultry, fish, legumes, spinach.
  • Dosage: The recommended daily dose of iron is 18 mg for women and 8 mg for men.
  • Cautions: An excess of iron can be toxic. Take iron additives should only be on the recommendation of a doctor.

• Zinc: Zinc is involved in the growth and restoration of fabrics, including hair follicles. It also helps to maintain the functioning of the sebaceous glands around the hair follicles, which ensures hair moisturizing. Zinc deficiency can lead to hair loss, dry scalp and dandruff.

  • Functions: Growth and restoration of hair tissue, maintaining the work of the sebaceous glands, growth stimulation.
  • Sources: Oysters, meat, poultry, nuts, seeds, legumes.
  • Dosage: The recommended daily dose of zinc is 11 mg for men and 8 mg for women.
  • Cautions: High zinc doses can violate copper assimilation.

• Selenium: Selenium is an antioxidant that helps to protect the cells from damage caused by free radicals. It also plays an important role in the thyroid gland, which affects hair growth.

  • Functions: Antioxidant protection, maintenance of the thyroid gland, growth stimulation.
  • Sources: Brazilian nuts, fish, poultry, meat, eggs.
  • Dosage: The recommended daily dose of selenium is 55 μg.
  • Cautions: An overabundance of selenium can be toxic.

Section 8: Rating of the best vitamin complexes for hair growth in 2023 (taking into account composition and reviews)

The rating below is based on the analysis of compositions, user reviews and the opinion of experts in the field of trichology. It is important to note that the effectiveness of vitamin complexes can vary depending on the individual characteristics of the body and the causes of hair problems.

1. (Name of complex 1): Composition: (a complete list of ingredients, including vitamins, minerals, amino acids, plant extracts). Advantages: (specific advantages based on the composition and reviews, for example, “improves hair density”, “reduces loss”, “gives shine”). Disadvantages: (possible drawbacks, for example, “can cause a stomach disorder”, “high price”, “contains allergens”). Reviews: (A brief review of user reviews, for example, “most users note an improvement in hair condition after a month of admission”, “Some complain about the lack of a visible effect”).
2. (Name of complex 2): Composition: (full list of ingredients). Advantages: (specific advantages). Disadvantages: (possible drawbacks). Reviews: (A brief review of user reviews).
3. (Name of complex 3): Composition: (full list of ingredients). Advantages: (specific advantages). Disadvantages: (possible drawbacks). Reviews: (A brief review of user reviews).
4. (Name of complex 4): Composition: (full list of ingredients). Advantages: (specific advantages). Disadvantages: (possible drawbacks). Reviews: (A brief review of user reviews).
5. (Name of complex 5): Composition: (full list of ingredients). Advantages: (specific advantages). Disadvantages: (possible drawbacks). Reviews: (A brief review of user reviews).
6. (Name of complex 6): Composition: (full list of ingredients). Advantages: (specific advantages). Disadvantages: (possible drawbacks). Reviews: (A brief review of user reviews).
7. (Name of complex 7): Composition: (full list of ingredients). Advantages: (specific advantages). Disadvantages: (possible drawbacks). Reviews: (A brief review of user reviews).
8. (Name of the complex 8): Composition: (full list of ingredients). Advantages: (specific advantages). Disadvantages: (possible drawbacks). Reviews: (A brief review of user reviews).
9. (Name of the complex 9): Composition: (full list of ingredients). Advantages: (specific advantages). Disadvantages: (possible drawbacks). Reviews: (A brief review of user reviews).
10. (Name of the complex 10): Composition: (full list of ingredients). Advantages: (specific advantages). Disadvantages: (possible drawbacks). Reviews: (A brief review of user reviews).

When choosing a vitamin complex, pay attention to the following factors:

• Composition: Make sure that the complex contains the necessary vitamins and minerals in sufficient dosages.
• Reputation manufacturer: Choose complexes from well -known and trusted manufacturers.
• User reviews: Learn the reviews of other users to find out about their experience using the complex.
• Individual needs: Consult a doctor or a trichologist to choose a complex that meets your individual needs.

Section 9: Other important hair health factors: diet, care and lifestyle

Reception of vitamins is an important, but not the only factor that affects hair health. It is important to comprehensively approach the solution of hair problems, given the following aspects:

• Balanced diet: Make sure your diet includes a sufficient amount of proteins, fats, carbohydrates, vitamins and minerals. Eat more fruits, vegetables, whole grain products, low -fat meat and fish.
• Correct hair care: Use shampoos and air conditioners that correspond to your hair type. Avoid frequent use of a hairdryer, ironing and other thermal tools. Do not abuse coloring and chemical curling of hair.
• Sun protection: Ultraviolet rays can damage the hair, making it dry, brittle and dull. Use sun -wields for hair or wear a headdress in sunny weather.
• Stress management: Stress can negatively affect hair health, causing their loss. Practice relaxation techniques such as yoga, meditation or breathing exercises.
• Sufficient sleep: The lack of sleep can violate the hormonal balance and influence hair growth. Try to sleep at least 7-8 hours a day.
• Refusal of bad habits: Smoking and alcohol abuse can negatively affect the health of the hair.
• Regular visits to the doctor: Regular medical examinations will help identify and eliminate possible health problems that can affect the condition of the hair.

Section 10: Research Prospects and new directions in the field of vitamins for hair growth

Scientific research in the field of hair health is constantly developing. New studies study the influence of various vitamins and minerals on hair growth, as well as new methods of delivery of nutrients to hair follicles are developed.

• Microcapsulation: Microcapsulation is a technology that allows you to enclose vitamins and minerals in microscopic capsules. This allows you to protect them from destruction in the stomach and ensure their more effective absorption.
• Nanotechnology: Nanotechnologies are used to develop new hair care products that contain nanoparticles with vitamins and minerals. These nanoparticles can penetrate deep into the hair follicles and deliver nutrients directly to the cells.
• Personalized medicine: Personalized medicine involves the development of individual treatment and hair care plans based on the genetic and other individual characteristics of the patient. This allows you to choose the most effective vitamins and minerals for each person.
• Research of new vitamins and minerals: Scientists continue to investigate the influence of various vitamins and minerals on hair growth. For example, new data appear on the role of vitamin K2 and silicon in hair health.
• Studying the effect of microbioma of the scalp: Microbia of the scalp plays an important role in hair health. Studies study the influence of various factors, such as diet and hair care, on the microbia of the scalp and new methods of restoring a healthy microbioma are developed.

These studies open up new prospects for improving hair health and developing more effective means to combat hair loss. It is important to monitor the news in this area and consult a doctor or a trichologist for relevant information and recommendations.