What vitamins do hair need in spring

Vitamins for healthy and strong hair in the spring: Detailed Guide

Spring is the time of awakening nature, but for many it is also a time of exacerbation of hair problems. After winter colds, a lack of sunlight and vitamins, the hair often becomes dull, brittle, prone to loss and split ends. In order to restore the hair, brilliance and health in the spring, it is necessary to provide them with a sufficient amount of vitamins and microelements. In this article, we will examine in detail which vitamins are necessary for the hair in the spring, in which products they look for them, and also discuss the possibilities of using vitamin complexes and cosmetics.

Vitamin B: Hair Health Foundation

B vitamins play a key role in maintaining hair health, stimulating their growth, strengthening the structure and preventing loss. They participate in cellular metabolism, providing hair with the energy necessary for growth and recovery.

• Vitamin B7 (BIOTIN): King of Hair Beauty

  Biotin, often called “beauty vitamin”, is one of the most important vitamins for the health of hair. It is involved in the synthesis of keratin, the main building protein of the hair. Biotin deficiency can lead to hair loss, thinning, brittleness and seborrheic dermatitis.

  • Hair biotin functions:
    • Stimulates hair growth.
    • Strengthens the structure of the hair.
    • Prevents hair loss.
    • Improves blood circulation in the scalp.
    • Normalizes the work of the sebaceous glands.
  • Sources of biotin:
    • Eggs (especially yolk).
    • Liver.
    • Yeast.
    • Nuts (almonds, walnuts).
    • Seeds (sunflower, pumpkin).
    • Avocado.
    • Cauliflower.
    • Spinach.
    • Mushrooms.
  • Signs of biotin deficiency:
    • Hair loss.
    • Breeding and dry hair.
    • Seborrheic dermatitis.
    • Fatigue.
    • Muscle pain.

• Vitamin B5 (pantothenic acid): protection and recovery

  Pantotenic acid plays an important role in the metabolism of carbohydrates, fats and proteins necessary for the health of the hair. It also helps to moisturize the hair, protects them from damage and restores the structure.

  • Functions of pantothenic acid for hair:
    • Moisturizes hair.
    • Restores the damaged hair structure.
    • Protects hair from environmental exposure.
    • Prevents the appearance of split ends.
    • Gives the hair shine and elasticity.
  • Sources of pantothenic acid:
    • Meat.
    • Liver.
    • Eggs.
    • Dairy products.
    • Grain (whole grain bread, oatmeal).
    • Legumes.
    • Avocado.
    • Broccoli.
    • Mushrooms.
  • Signs of pantothenic acid deficiency:
    • Hair loss.
    • Thinning of the hair.
    • Dryness and brittle hair.
    • The appearance of dandruff.
    • Dermatitis.

• Vitamin B3 (niacin): blood circulation and growth

  Niacin improves blood circulation in the scalp, providing hair follicles with oxygen and nutrients, which stimulates hair growth and strengthens their roots.

  • Hair Niacin functions:
    • Improves blood circulation in the scalp.
    • Stimulates hair growth.
    • Strengthens hair roots.
    • Prevents hair loss.
    • Improves hair color.
  • Sources of Niacin:
    • Meat (especially the liver).
    • Fish (tuna, salmon).
    • Bird.
    • Nuts.
    • Seeds.
    • Mushrooms.
    • Green vegetables.
    • Whole grain products.
  • Signs of niacin deficiency:
    • Hair loss.
    • Slow hair growth.
    • Dry scalp.
    • Dermatitis.
    • Fatigue.

• Vitamin B12 (cobalamin): Energy and cell health

  Vitamin B12 is involved in the formation of red blood cells, which deliver oxygen to hair follicles. B12 deficiency can lead to anemia, which, in turn, causes hair loss and a slowdown in their growth.

  • Vitamin B12 Vitamin Functions:
    • Participates in the formation of red blood cells.
    • Provides hair follicles with oxygen.
    • Stimulates hair growth.
    • Improves the general condition of the hair.
  • Sources of vitamin B12:
    • Meat.
    • Fish.
    • Eggs.
    • Dairy products.
    • Seafood.
    • (Vegetarians and vegans are recommended to take vitamin B12 in the form of additives).
  • Signs of vitamin B12 deficiency:
    • Hair loss.
    • Fatigue.
    • Weakness.
    • Pallor of the skin.
    • Numbness and tingling in the limbs.

• Other vitamins of group B (B1, B2, B6, B9):

  The remaining B vitamins also play an important role in maintaining hair health, participating in various metabolic processes necessary for growth and restoration. The deficiency of any of these vitamins can adversely affect the condition of the hair.

Vitamin A (Retinol): Strength and Shine

Vitamin A is necessary for the growth and division of cells, including cells of hair follicles. It also contributes to the production of sebum, which moisturizes the scalp and hair, preventing their dryness and brittleness.

• Vitamin A functions for hair:
  • Stimulates hair growth.
  • Moisturizes the scalp and hair.
  • Prevents dryness and brittle hair.
  • Improves hair shine.
  • Protects hair from damage.
• Sources of vitamin A:
  • Liver.
  • Eggs.
  • Dairy products.
  • Carrot.
  • Sweet potato.
  • Spinach.
  • Pumpkin.
  • Dark green leafy vegetables.
• Signs of vitamin A deficiency:
  • Dryness and brittle hair.
  • Hair loss.
  • Dry scalp.
  • Dandruff.
  • Vision of vision.
• Important: Excess vitamin A can also be harmful to health, including hair health, so it is important to observe moderation in its consumption.

Vitamin C (ascorbic acid): antioxidant protection and collagen

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 that strengthens the structure of the hair and prevents their brittleness.

• Vitamin C functions for hair:
  • Protects hair follicles from damage to free radicals.
  • Participates in collagen synthesis.
  • Strengthens the structure of the hair.
  • Improves blood circulation in the scalp.
  • Promotes the absorption of iron.
• Sources of vitamin C:
  • Citrus fruits (oranges, lemons, grapefruits).
  • Berries (strawberries, raspberries, blueberries).
  • Kiwi.
  • Pepper (red, yellow, green).
  • Broccoli.
  • Spinach.
  • Tomatoes.
• Signs of vitamin C deficiency:
  • Hair loss.
  • Brighten hair.
  • Slow wound healing.
  • Bleeding gums.
  • Fatigue.

Vitamin D (calciferol): growth and regeneration

Vitamin D plays an important role in the growth and regeneration of cells, including the cells of the hair follicles. Studies show that vitamin D deficiency can be associated with hair loss.

• Vitamin D functions for hair:
  • Stimulates hair growth.
  • Participates in the regeneration of cells of hair follicles.
  • Regulates the immune function.
  • Can help with alopecia.
• Sources of vitamin D:
  • Sunlight (the most important source).
  • Fat fish (salmon, tuna, sardines).
  • Egg yolk.
  • Enriched products (milk, yogurt, flakes).
• Signs of vitamin D deficiency:
  • Hair loss.
  • Fatigue.
  • Muscle pain.
  • The weakness of the bones.
  • Depression.
• Important: Before taking vitamin D in the form of additives, it is recommended to consult a doctor to determine the level of vitamin D in the blood and choose the optimal dosage.

Vitamin E (Tokoferol): Protection and Shine

Vitamin E is a powerful antioxidant that protects the hair from damage to free radicals and improves blood circulation in the scalp. It also helps to moisturize the hair, giving them shine and elasticity.

• Vitamin E functions for hair:
  • Protects hair from damage with free radicals.
  • Improves blood circulation in the scalp.
  • Moisturizes hair.
  • Gives the hair shine and elasticity.
  • Stimulates hair growth.
• Sources of vitamin E:
  • Vegetable oils (sunflower, olive, almond).
  • Nuts (almonds, hazelnuts).
  • Seeds (sunflower, pumpkin).
  • Green sheet vegetables (spinach, broccoli).
  • Avocado.
• Signs of vitamin E deficiency:
  • Dryness and brittle hair.
  • Hair loss.
  • Muscle weakness.
  • Problems with vision.

Minerals: important components for hair health

In addition to vitamins, certain minerals are needed for hair health. The most important of them:

• Iron:

  Iron is necessary for the formation of hemoglobin, which transfers oxygen to hair follicles. Iron deficiency (anemia) is one of the most common causes of hair loss, especially in women.

  • Iron sources:
    • Red meat.
    • Liver.
    • Legumes (lentils, beans).
    • Green sheet vegetables (spinach).
    • Dry fruits (raisins, dried apricots).
    • Croup enriched with iron.
  • Symptoms of iron deficiency:
    • Hair loss.
    • Fatigue.
    • Weakness.
    • Pallor of the skin.
    • Headaches.
    • Dyspnea.
  • Important: Iron is better absorbed in combination with vitamin C.

• Zinc:

  Zinc is involved in the growth and restoration of fabrics, including fabrics of hair follicles. He also plays a role in the regulation of the sebaceous glands and protects the hair from damage.

  • Sources of zinc:
    • Seafood (oysters, crabs).
    • Meat.
    • Nuts (cashews, almonds).
    • Seeds (pumpkin, sunflower).
    • Legumes.
    • Whole grain products.
  • Symptoms of zinc deficiency:
    • Hair loss.
    • Slow wound healing.
    • Reducing immunity.
    • Deterioration of taste and smell.
    • Skin rashes.

• Selenium:

  Selenium is an antioxidant that protects the hair follicles 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 of Selena:
    • Brazilian nuts.
    • Tuna.
    • Eggs.
    • Sunflower seeds.
    • Mushrooms.
    • Whole grain products.
  • Symptoms of selenium deficiency:
    • Hair loss.
    • Muscle weakness.
    • Fatigue.
    • Reducing immunity.
    • Problems with the thyroid gland.

• Magnesium:

  Magnesium is involved in more than 300 biochemical reactions in the body, including the synthesis of protein, which is necessary for hair growth. It also helps to reduce stress that can cause hair loss.

  • Sources of magnesium:
    • Green sheet vegetables (spinach).
    • Nuts (almonds, cashew).
    • Seeds (pumpkin, sunflower).
    • Legumes.
    • Avocado.
    • Dark chocolate.
  • Symptoms of magnesium deficiency:
    • Hair loss.
    • Muscle cramps.
    • Fatigue.
    • Irritability.
    • Insomnia.

Hair vitamin complexes: when and how to apply

If a balanced diet does not provide a sufficient amount of vitamins and minerals, you can consider the possibility of taking vitamin complexes specially designed for the health of the hair.

• Advantages of vitamin complexes:
  • Provide the body with the necessary vitamins and minerals in optimal dosages.
  • Convenience accepts.
  • They can help with a deficiency of certain vitamins and minerals.
• Recommendations for the choice of vitamin complexes:
  • Pay attention to the composition: the complex should contain B vitamins, vitamins A, C, D, E, as well as iron, zinc, selenium and magnesium.
  • Choose complexes from well -known and trusted manufacturers.
  • Consult a doctor or a trichologist to choose a complex suitable for you.
• Important: Vitamin complexes are not replacing a balanced diet. They should be used as an addition to a healthy lifestyle.

Cosmetics with vitamins: additional care

Cosmetics containing vitamins can provide additional hair care, moisturizing, nourishing and protecting them from damage.

• Vitamins in shampoos, air conditioners and hair masks:
  • Vitamin B5 (Panthenol): Moisturizes the hair, restores its structure, gives shine and elasticity.
  • Vitamin E (Tokoferol): Protects hair from damage with free radicals, improves blood circulation in the scalp.
  • Vitamin A (Retinol): Stimulates hair growth, moisturizes the scalp.
  • Biotin: Strengthens the structure of the hair, prevents loss.
• Hair oils with vitamins:
  • Argan oil: contains vitamin E, moisturizes and nourishes hair, gives them a shine.
  • Jozhoba oil: contains vitamin E, regulates the sebaceous glands, moisturizes the hair.
  • Coconut oil: contains vitamin E, moisturizes and nourishes hair, protects them from damage.
• Recommendations for choosing cosmetics with vitamins:
  • Pay attention to the composition: Choose products containing vitamins in sufficient quantities.
  • Choose the products suitable for your hair type.
  • Avoid means containing aggressive ingredients, such as sulfates and parabens.

Diet for healthy hair in spring: what to include in the diet

A balanced diet, rich in vitamins and minerals, is the basis of hair health. In the spring it is especially important to include in the diet products rich in vitamins necessary for hair restoration after winter.

• Products rich in vitamin B:
  • Eggs.
  • Meat.
  • Fish.
  • Nuts.
  • Seeds.
  • Whole grain products.
  • Green vegetables.
• Products rich in vitamin A:
  • Carrot.
  • Sweet potato.
  • Spinach.
  • Pumpkin.
  • Liver.
  • Eggs.
• Products rich in vitamin C:
  • Citrus.
  • Berries.
  • Kiwi.
  • Pepper.
  • Broccoli.
  • Spinach.
• Products rich in vitamin D:
  • Fat fish.
  • Egg yolk.
  • Enriched products.
• Products rich in vitamin E:
  • Vegetable oils.
  • Nuts.
  • Seeds.
  • Green sheet vegetables.
  • Avocado.
• Ground products:
  • Red meat.
  • Liver.
  • Legumes.
  • Green sheet vegetables.
  • Dried fruits.
• Products rich in zinc:
  • Seafood.
  • Meat.
  • Nuts.
  • Seeds.
  • Legumes.
• Products rich in selenium:
  • Brazilian nuts.
  • Tuna.
  • Eggs.
  • Sunflower seeds.
• Products rich in magnesium:
  • Green sheet vegetables.
  • Nuts.
  • Seeds.
  • Legumes.
  • Avocado.

Additional hair care tips in the spring:

• Protect the hair from the sun: Ultraviolet rays can damage the hair, making it dry and brittle. Use sunscreen sprays or wear a headdress in sunny weather.
• Limit the use of a hair dryer and ironing: High temperatures can damage the hair structure. If you use a hairdryer, dry your hair at a minimum temperature and use heat protection products.
• Cut the ends regularly: This will help get rid of the split ends and prevent their further stratification.
• Use soft combs: A comb with wide teeth will help to avoid hair damage.
• Massage the head: The head massage improves blood circulation and stimulates hair growth.
• Avoid stress: Stress can cause hair loss. Find the ways to relax and relieve stress.
• Drink enough water: Water is necessary to moisturize the hair and scalp.

Having provided the hair with a sufficient amount of vitamins and minerals, as well as observing proper care, you can restore their health, strength and brilliance in the spring. Remember that the beauty of the hair is a reflection of inner health.