Vitamins and hair: complex interconnection
Hair, often called a “crown” person, play an important role in our self -esteem and perception of oneself. Healthy, shiny hair indicates good health, while hair loss can cause anxiety and uncertainty. While genetics, hormonal changes, stress and age are well -known factors affecting the health of the hair, the lack of certain vitamins and minerals is often overlooked, but a significant cause of hair loss. Understanding this relationship is necessary to maintain hair health and solve problems associated with their loss.
The fundamental role of vitamins in hair growth
Hair consists mainly of keratin, a protein requiring constant nutrition for growth and maintaining its structure. Vitamins and minerals act as cofactors in numerous enzymatic reactions necessary for the synthesis of keratin, division of cells in hair follicles and ensuring optimal blood supply to the scalp. The deficiency of any of these necessary nutrients can disrupt the normal cycle of hair growth, which will lead to thinning, brittleness and, ultimately, to hair loss.
Vitamin D: The influence of “solar vitamin” on the hair follicles
Vitamin D, often called “solar vitamin”, plays an important role in various physiological processes, including immune regulation, bone growth and differentiation of cells. In recent years, studies have revealed its significant role in hair health.
- Vitamin D receptors in hair follicles: Hair follicles, complex microorganes responsible for hair growth contain vitamin D (VDR) receptors. These receptors interact with vitamin D, launching signal paths that affect the hair growth cycle.
- The role of vitamin D in the hair growth cycle: The hair growth cycle consists of three main phases: anagen (growth phase), katagen (transitional phase) and heterogene (resting phase). Studies show that vitamin D plays an important role in extending the anagen phase, contributing to the growth of hair and preventing their premature loss.
- Vitamin D and alopecia: The low level of vitamin D was associated with several types of alopecia, including focal alopecia (an autoimmune disease causing hair loss) and hebogene alopecia (temporary hair loss caused by stress, disease or hormonal changes). Although additional studies are needed to fully understand the causal relationship, vitamin D additives are often recommended for people with these diseases.
- Obtaining a sufficient amount of vitamin D: Vitamin D is synthesized in the skin under the influence of sunlight. However, many factors, such as geographical breadth, season, the use of sunscreen and skin pigmentation, can affect the body’s ability to produce a sufficient amount of vitamin D. The sources of vitamin D in the diet are oily fish (salmon, tuna, mackerel), egg yolks and enriched products. In cases of deficiency, vitamin D additives may be required under the guidance of a doctor.
Iron: decisive for the delivery of oxygen to hair follicles
Iron is an important mineral that plays a decisive role in the transportation of oxygen throughout the body, including hair follicles. Iron deficiency, a widespread disease, especially among women of childbearing age, can lead to hair loss.
- The role of iron in the production of hemoglobin: Iron is a key component of hemoglobin, protein in red blood cells, which is responsible for the transfer of oxygen from the lungs to tissues and organs. When the level of iron is low, the body cannot produce a sufficient amount of hemoglobin, which leads to anemia.
- The effect of iron deficiency on the hair: Iron deficiency can lead to the fact that hair follicles will lose oxygen necessary for growth. This can lead to thinning of hair, slowed growth and increased hair loss. Hair loss due to iron deficiency is often diffuse, affecting the entire scalp.
- Ferritin: iron reserves indicator: Ferritin is a protein that stores iron in the body. The level of ferritin in the blood is the best indicator of iron supplies in the body than just measuring the level of iron in the blood serum. The low level of ferritin indicates an iron deficiency, even if the level of iron in the blood serum is within the normal range.
- Iron sources in the diet: Iron is contained in two forms: hemic iron (contained in animal products, such as red meat, poultry and fish) and non -meter iron (contained in plant products such as spinach, lentils and beans). Hem iron is better absorbed than a non -meter. The use of products rich in vitamin C, simultaneously with foods rich in non -meter iron, can improve the absorption of iron.
- Iron additives: Iron additives can be necessary for the treatment of iron deficiency. However, it is important to consult a doctor before taking iron additives, since an excess of iron can be harmful.
Zinc: key mineral for cell division and protein synthesis
Zinc is an important trace element that plays an important role in many physiological processes, including cell division, protein synthesis and the function of the immune system. It is also necessary for the health of the hair.
- The role of zinc in hair follicles: Zinc is involved in cell division necessary for hair growth. It also participates in the synthesis of keratin, the main protein that makes up the hair. In addition, zinc helps to maintain the functioning of the sebaceous glands around the hair follicles that release oil that lubricates the hair and scalp.
- Circus deficiency and hair loss: Zinc deficiency can lead to hair loss, as well as to other symptoms such as dermatitis, diarrhea and impaired immune function. Hair loss associated with zinc deficiency is often diffuse.
- Sources of zinc in the diet: Good sources of zinc in the diet are oysters, red meat, poultry, nuts, seeds and whole grains.
- Zinc supplements: Zinc supplements can be useful for treating zinc deficiency. However, it is important not to exceed the recommended daily dose, since the excess of zinc can interfere with the absorption of other minerals, such as copper.
BIOTIN (vitamin B7): myth and reality
Biotin, also known as vitamin B7, is a water -soluble vitamin, which is often advertised as a remedy for hair loss. Although biotin is necessary for various metabolic processes, its role in hair growth is often exaggerated.
- The role of biotin in metabolism: Biotin is involved in the metabolism of carbohydrates, fats and proteins. It is also a cofactor of several enzymes that are involved in the synthesis of fatty acids and gluconeogenesis (production of glucose from non-complicated sources).
- Biotin deficiency and hair loss: Biotin deficiency is rare, since it is produced by intestinal bacteria and is contained in a variety of products. However, in rare cases, when a biotin deficiency occurs, it can lead to hair loss, thinning of hair and fragility of nails.
- The effectiveness of biotin additives: Biotin additives can be effective for people with a disorder of biotin. However, for people who do not have a biotin deficiency, there is no convincing evidence that biotin additives contribute to hair growth.
- Recommendations: Biotin additives should be taken only under the guidance of a doctor, especially if you do not have a confirmed deficit of biotin. It is important to note that high doses of biotin can interfere with certain laboratory analyzes, so it is important to inform your doctor if you take biotin supplements.
Vitamin C: antioxidant protection for the health of hair follicles
Vitamin C, a powerful antioxidant, is necessary for numerous physiological functions, including collagen synthesis, immune function and protection against damage caused by free radicals. He also plays indirect, but an important role in hair health.
- Antioxidant Protection: Vitamin C helps to protect hair follicles from damage caused by free radicals. Free radicals are unstable molecules that can damage the cells, including hair follicles, which leads to thinning of hair and loss.
- Collagen synthesis: Vitamin C is necessary for the synthesis of collagen, protein, which provides the structure and strength of the hair. Collagen helps strengthen the hair rod and prevent brittle.
- Iron assimilation: Vitamin C improves the absorption of non -meter iron, such as iron contained in plant products. The use of products rich in vitamin C, simultaneously with products rich in non -hem -iron iron, can increase the absorption of iron and prevent iron deficiency.
- Sources of vitamin C in the diet: Good sources of vitamin C are citrus fruits, berries, pepper and leaf green vegetables.
B vitamins: A comprehensive approach to hair health
B vitamins, a group of eight water -soluble vitamins, play an important role in the metabolism of energy and function of the nervous system. Several vitamins of group B are also important for hair health.
- Vitamin B12 (cobalamin): Vitamin B12 is necessary for the formation of red blood cells that transfer oxygen to hair follicles. Vitamin B12 deficiency can lead to hair loss, as well as to fatigue, weakness and numbness of the arms and legs.
- Niacin (Vitamin B3): Niacin improves blood circulation, including the scalp. Good blood circulation is important for the delivery of nutrients to hair follicles. Niacin deficiency can lead to hair loss and dermatitis.
- Pantotenic acid (vitamin B5): Pantotenic acid is involved in the metabolism of fatty acids, which are important for the health of hair follicles. It also helps to moisturize the hair and scalp.
- Folic acid (vitamin B9): Folic acid is necessary to divide the cells necessary for hair growth. Folic acid deficiency can lead to hair loss and anemia.
Other important nutrients for hair health
In addition to vitamins and minerals mentioned above, other nutrients are also important for hair health.
- Omega-3 fatty acids: Omega-3 fatty acids have anti-inflammatory properties and can help improve the health of the scalp. They can also help moisturize their hair and reduce its fragility.
- Protein: Hair consists mainly of keratin, protein. Sufficient protein consumption is necessary for the growth and restoration of hair.
- Silicon: Silicon is a trace element that can help strengthen hair and reduce its fragility.
Diet and lifestyle for hair health
The use of a balanced diet rich in vitamins, minerals and other necessary nutrients is important for hair health. Other lifestyle factors that can affect hair health include:
- Stress: Chronic stress can lead to hair loss. It is important to control the level of stress using methods such as yoga, meditation or pastime in nature.
- Dream: A sufficient sleep is necessary for a general health, including hair health. Try to sleep at least 7-8 hours a day.
- Hair care: Stent hair treatment, such as frequent use of heat or chemical treatment, can damage the hair and lead to hair loss. Be careful when handling your hair and use soft products.
Diagnosis and treatment of nutrient deficiency
If you experience hair loss, it is important to consult a doctor in order to exclude any basic diseases or a deficiency of nutrients. The doctor can conduct a physical examination and order blood tests to determine the cause of hair loss. If a nutrient deficiency is detected, a doctor can recommend changes in a diet or additives.
The importance of consulting a doctor
It is important to consult a doctor before starting to take any additives, especially if you have any basic diseases or you take medicines. Some additives can interact with drugs or have side effects. The doctor can help you determine the best course of actions for your individual needs.
Conclusion
Maintaining a sufficient level of vitamins and minerals is important for hair health. Although genetics and other factors play a role, nutrient deficiency is a common cause of hair loss, which can be solved using changes in the diet, additives and consultations with a doctor. Understanding the relationship between vitamins and hair growth gives people the opportunity to make reasonable decisions to maintain the health and brilliance of their hair.