Hair vitamins: dosage and application

Hair vitamins: dosage and application

1. The main vitamins for hair health and their roles

To maintain the health and beauty of the hair, an integrated approach is required, including a balanced diet, proper care and, if necessary, taking vitamins. The lack of certain vitamins and minerals can lead to hair loss, dryness, brittleness, slowed growth and other problems.

• Vitamin A (Retinol): He plays an important role in cell growth, including cells of hair follicles. It also contributes to the production of sebum, which moisturizes the scalp and hair, preventing their dryness and brittleness. However, excess vitamin A can lead to hair loss.

  • The mechanism of action: Regulates the differentiation of epithelial cells, affecting the structure and growth of hair. Stimulates the synthesis of keratin, the main protein from which the hair consists of.

  • Recommended dosage: For adults-700-900 mcg per day.

  • Sources: The liver, fish oil, dairy products, eggs, carrots, sweet potatoes, spinach, pumpkin.

  • Signs of deficiency: Dryness and brittle hair, dandruff, itching of the scalp.

  • Cautions: Avoid overdose, especially during pregnancy. Consult a doctor before taking additives with vitamin A.

• B vitamins B: A complex of vitamins of group B, including biotin (B7), Niacin (B3), panthenic acid (B5), B12, folic acid (B9) and others, play a key role in energy metabolism and metabolism of hair follicles cells. They contribute to hair growth, strengthen their structure and prevent loss.

  • Biotin (B7): Often called “vitamin for hair.” It participates in the synthesis of keratin and helps to strengthen hair follicles, preventing hair loss and improving their structure.

    • The mechanism of action: It is necessary for carboxylation of enzymes involved in the metabolism of fatty acids, amino acids and glucose, which are the main building blocks of cells of hair follicles.

    • Recommended dosage: For adults-30-100 mcg per day.

    • Sources: Eggs, liver, nuts (almonds, walnuts), seeds (sunflower, pumpkin), avocados, salmon, sweet potatoes.

    • Signs of deficiency: Hair loss, fragility of nails, dermatitis.

    • Cautions: Biotin deficiency is relatively rare, but can occur with prolonged antibiotics or in some diseases.

  • Niacin (B3): Improves blood circulation in the scalp, providing hair follicles with the necessary nutrients and oxygen. This contributes to hair growth and strengthens their structure.

    • The mechanism of action: It expands blood vessels, improving microcirculation in the scalp. Participates in the metabolism of carbohydrates, fats and proteins, providing the energy of the cell of the hair follicles.

    • Recommended dosage: For adults-14-16 mg per day.

    • Sources: Meat, poultry, fish, peanuts, mushrooms, whole grains.

    • Signs of deficiency: Dermatitis, diarrhea, dementia (Pellagra). It is rarely manifested in the form of hair loss.

    • Cautions: High doses can cause redness of the skin, itching and nausea. Consult a doctor before taking additives with niacin.

  • Pantotenic acid (B5): Participates in the metabolism of fats and carbohydrates, providing the energy of the cell of hair follicles. It also helps to moisturize hair and prevent its brittleness.

    • The mechanism of action: It is a component of coherent A necessary for the metabolism of fats, carbohydrates and proteins. Participates in the synthesis of cholesterol necessary for the formation of cell membranes.

    • Recommended dosage: For adults – 5 mg per day.

    • Sources: Meat, poultry, fish, eggs, dairy products, mushrooms, avocados, broccoli.

    • Signs of deficiency: It is rarely found, but can manifest itself in the form of hair loss, dermatitis and fatigue.

    • Cautions: Usually well tolerated.

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

    • The mechanism of action: Participates in the synthesis of DNA and RNA necessary for division and growth of cells. It is important for the normal functioning of the nervous system.

    • Recommended dosage: For adults – 2.4 μg per day.

    • Sources: Meat, poultry, fish, eggs, dairy products. Vegetarians and vegans need to take additives with vitamin B12.

    • Signs of deficiency: Anemia, fatigue, weakness, numbness of the limbs, hair loss.

    • Cautions: B12 deficiency is more common in older people and in people with diseases of the gastrointestinal tract.

  • Folic acid (B9): It is necessary to divide and growth of cells, including cells of hair follicles. It also contributes to the formation of red blood cells, which cause oxygen and nutrients to the scalp.

    • The mechanism of action: Participates in the synthesis of DNA and RNA necessary for division and growth of cells. Important for the development of the nervous tube in the fetus during pregnancy.

    • Recommended dosage: For adults – 400 mcg per day.

    • Sources: Dark green leafy vegetables (spinach, broccoli, salad), legumes (beans, lentils), citrus fruits, avocados.

    • Signs of deficiency: Anemia, fatigue, weakness, hair loss.

    • Cautions: Important for women of childbearing age, especially during pregnancy.

• Vitamin C (ascorbic acid): It is a powerful antioxidant that protects the hair follicles from damage by free radicals. It is also necessary for the synthesis of collagen, which strengthens the hair and makes it more elastic.

  • The mechanism of action: Neutralizes free radicals, protecting the cells from damage. Participates in the synthesis of collagen necessary to maintain the structure of the skin and hair. Improves the absorption of iron.

  • Recommended dosage: For adults-75-90 mg per day.

  • Sources: Citrus fruits (oranges, grapefruits, lemons), berries (strawberries, blueberries, raspberries), kiwi, pepper (red, green), broccoli, tomatoes.

  • Signs of deficiency: Scurvy (rarely found in developed countries), weakness, fatigue, slow healing of wounds, dry hair and brittle hair.

  • Cautions: Usually it is well tolerated, but high doses can cause stomach disorder.

• Vitamin D (calciferol): He plays an important role in the growth and development of cells, including cells of hair follicles. Vitamin D deficiency is associated with hair loss, especially with focal alopecia.

  • The mechanism of action: Regulates the expression of genes that affect the growth and differentiation of cells. Participates in the regulation of the immune system.

  • Recommended dosage: For adults-600-800 IU (international units) per day. The dosage can vary depending on the level of vitamin D in the blood.

  • Sources: Bold fish (salmon, tuna, sardines), fish oil, egg yolks, enriched products (milk, yogurt, juices). The main source is sunlight.

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

  • Cautions: Vitamin D deficiency is widespread, especially in the winter season and among people with dark skin. It is recommended to regularly check the level of vitamin D in the blood.

• Vitamin E (Tokoferol): It is a powerful antioxidant that protects the hair follicles from damage by free radicals. It also improves blood circulation in the scalp, providing hair follicles with the necessary nutrients and oxygen.

  • The mechanism of action: Neutralizes free radicals, protecting the cells from damage. Improves blood microcirculation.

  • Recommended dosage: For adults – 15 mg per day.

  • Sources: Vegetable oils (sunflower, olive, almond), nuts (almonds, hazelnuts), seeds (sunflower), avocado, spinach.

  • Signs of deficiency: It is rare, but can manifest itself in the form of muscle weakness, nervous disorders and dry skin and hair.

  • Cautions: High doses can increase the risk of bleeding.

2. Minerals important for hair health

In addition to vitamins, certain minerals are important for hair health.

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

  • The mechanism of action: Participates in the transport of oxygen to cells. It is necessary for the synthesis of DNA and RNA.

  • Recommended dosage: For men-8 mg per day, for women (19-50 years old)-18 mg per day. During pregnancy, the need for iron increases.

  • Sources: Red meat, poultry, fish, legumes (beans, lentils), dark green leafy vegetables (spinach), enriched products (grain).

  • Signs of deficiency: Anemia, fatigue, weakness, pallor of the skin, hair loss.

  • Cautions: Iron deficiency is often found in women of childbearing age and in vegetarians. The absorption of iron improves while taking vitamin C.

• Zinc: It is necessary for the growth and restoration of tissues, including cells of hair follicles. It also helps to regulate the production of sebum, which moisturizes the scalp and hair. Zinc deficiency can lead to hair loss, dry scalp and dandruff.

  • The mechanism of action: Participates in the regulation of cellular growth and division. It is necessary for protein synthesis, including keratin. It has antioxidant properties.

  • Recommended dosage: For men – 11 mg per day, for women – 8 mg per day.

  • Sources: Meat, poultry, seafood (oysters), nuts (cashews, almonds), seeds (pumpkin), whole grain products.

  • Signs of deficiency: Hair loss, slow healing of wounds, reduction of immunity, loss of taste and smell.

  • Cautions: High doses can disrupt copper assimilation.

• Selenium: It is an antioxidant that protects the hair follicles from damage by free radicals. It also helps to regulate the function of the thyroid gland, which plays an important role in hair growth.

  • The mechanism of action: It is part of antioxidant enzymes that protect the cells from damage by free radicals. It is necessary for the normal functioning of the thyroid gland.

  • Recommended dosage: For adults – 55 μg per day.

  • Sources: Brazilian nuts, seafood (tuna, sardines), meat, poultry, eggs, whole grain products.

  • Signs of deficiency: It is rare, but can manifest itself in the form of hair loss, muscle weakness and disorders of the thyroid gland.

  • Cautions: High doses can be toxic.

• Magnesium: Participates in many biochemical processes in the body, including energy metabolism and synthesis of proteins. It also helps to regulate the level of stress that can affect the health of the hair.

  • The mechanism of action: Participates in more than 300 enzymatic reactions in the body. It is necessary for the synthesis of DNA and RNA. Regulates the level of calcium in cells.

  • Recommended dosage: For men-400-420 mg per day, for women-310-320 mg per day.

  • Sources: Dark green leafy vegetables (spinach), nuts (almonds, cashews), seeds (pumpkin), legumes (black beans), avocados, whole grain products.

  • Signs of deficiency: Muscle cramps, fatigue, irritability, hair loss.

  • Cautions: High doses can cause diarrhea.

3. Features of the use of vitamins for hair

• Diagnosis of deficiency: Before you start taking vitamins and minerals, it is recommended to consult a doctor and take tests to determine the level of vitamins and minerals in the blood. This will help to identify the deficit and choose the optimal dosage.

• Output forms: Vitamins and minerals for hair are available in various forms: tablets, capsules, chewing loafers, powders, injection solutions. The choice of form depends on individual preferences and recommendations of the doctor.

• Complex drugs: There are complex vitamin preparations specially designed to maintain hair health. They contain a combination of vitamins, minerals and other beneficial substances, such as amino acids and plant extracts.

• External application: Some vitamins and minerals can be used externally in the composition of shampoos, masks and hair serums. For example, biotin, niacin and vitamin E.

• Duration of the course: The duration of the course of taking vitamins and minerals for hair depends on the degree of deficiency and individual characteristics of the body. Usually the course is 1-3 months.

• Interaction with drugs: Some vitamins and minerals can interact with medicines. It is important to inform the doctor about all the drugs taken before taking vitamin additives.

• Side effects: Subject to the recommended dosages of vitamins and minerals are usually well tolerated. However, in some cases, side effects can occur, such as stomach disorder, allergic reactions. When any side effects appear, it is necessary to stop taking the drug and consult a doctor.

4. Nutrition for healthy hair

Balanced nutrition plays a key role in hair health. The diet should have foods rich in vitamins, minerals and proteins.

• Protein: Hair consists mainly of keratin protein. Therefore, for their health, sufficient protein consumption is necessary. Good sources of protein: meat, poultry, fish, eggs, dairy products, legumes, nuts and seeds.

• Omega-3 fatty acids: Omega-3 fatty acids are important for the health of the scalp and hair. They are found in fatty fish (salmon, sardines, mackerel), linen seeds, chia seeds and walnuts.

• Fruits and vegetables: Fruits and vegetables are rich in vitamins, minerals and antioxidants that are necessary for hair health.

• Water: Sufficient water consumption (1.5-2 liters per day) is important for moisturizing hair and scalp.

5. Other factors affecting hair health

• Stress: Chronic stress can negatively affect the health of the hair, leading to loss and deceleration of growth. It is important to learn how to cope with stress using relaxation techniques, yoga, meditation or other methods.

• Hair care: Proper hair care includes the use of soft shampoos and air conditioners, avoiding frequent use of a hair dryer, curling iron and other thermal instruments, as well as the protection of hair from the sun and other adverse environmental factors.

• Medical conditions: Some medical conditions, such as thyroid diseases, autoimmune diseases and infections, can affect hair health. If you notice a significant hair loss or other problems, consult a doctor to exclude these conditions.

• Medicines: Some drugs can cause hair loss as a side effect. If you take any medicine, discuss with the doctor the possibility of their effect on the health of the hair.

• Hormonal changes: Hormonal changes associated with pregnancy, birth, menopause or taking hormonal contraceptives can affect hair health.

6. Choosing vitamin complexes for hair

When choosing a vitamin complex for hair, the following factors should be taken into account:

• Composition: Pay attention to the composition of the drug and make sure that it contains the necessary vitamins and minerals in sufficient dosages.

• Manufacturer: Choose drugs from well -known and reliable manufacturers that guarantee the quality and safety of products.

• Reviews: Read the reviews of other people who used this drug to find out about their experience.

• Price: The price is not always an indicator of quality. Compare prices for various drugs and select the best option for the ratio of price and quality.

• Doct’s recommendations: It is best to consult a doctor before taking vitamin additives so that he can choose a drug that is right for you.

7. Alternative methods of hair strengthening

In addition to taking vitamins and minerals, there are other methods of hair strengthening:

• Scalp massage: Scalp massage improves blood circulation and stimulates hair growth.

• Hair oils: Applying oils to the hair (for example, coconut, burdock, olive) helps to moisturize and strengthen them.

• Folk remedies: There are various folk remedies for strengthening hair, such as masks of eggs, honey, kefir, onions.

• Professional procedures: In beauty salons, various procedures for strengthening hair are offered, such as mesotherapy, plasmolifting, laser therapy.

8. Final recommendations

Hair health depends on many factors, including genetics, nutrition, care and general health. Reception of vitamins and minerals can be useful for strengthening hair and preventing their loss, especially in the presence of a deficiency. However, it is important to remember that vitamins and minerals are not a panacea. To achieve the best results, it is necessary to observe a balanced diet, to properly care for the hair and lead a healthy lifestyle. Consulting with a doctor before taking vitamin additives will help you choose the optimal dosage and avoid possible side effects. Regular hair care and a healthy lifestyle is the key to beautiful and healthy hair for many years.