Vitamins for hair growth: which one to choose

Vitamins for hair growth: which one to choose

Hair is not just a part of our appearance, it is a reflection of our health. Dull, brittle and slowly growing hair can be a signal of a lack of important vitamins and minerals. A balanced diet plays a key role in maintaining hair health, but sometimes a diet is not enough, and then vitamins and additives come to the rescue. In this article, we will consider the most important vitamins for hair growth, their role, sources, symptoms of deficiency and recommendations for the choice of suitable drugs.

The role of vitamins in hair growth: fundamental principles

Hair follicle is a miniature hair production factory. For the normal operation of this factory, various nutrients are needed, including vitamins. Vitamins are involved in many biochemical processes necessary for hair growth and health:

• Keratin production: Keratin is the main structural protein of hair. Some vitamins, such as biotin and vitamin C, are necessary for keratin synthesis.
• Circulation: Good blood circulation in the scalp provides the delivery of nutrients to hair follicles. B vitamins B and vitamin E help improve blood circulation.
• Protection against oxidative stress: Free radicals can damage hair follicles, slowing hair growth and leading to their loss. Antioxidants, such as vitamin C and vitamin E, protect the hair from damage.
• Hormone regulation: Hormonal imbalance can cause hair loss. Some vitamins, such as vitamin D, can affect hormonal balance and promote hair growth.
• Cell metabolism: Vitamins are necessary for the normal metabolism of the cells of the hair follicle, providing them with energy and building materials.

Basic vitamins for hair growth: detailed analysis

1. Vitamin A (Retinol): Growth and Moisturization Regulator

   • Function: Vitamin A plays an important role in the growth and differentiation of cells, including cells of hair follicles. It is also necessary for the production of sebum, which moisturizes the scalp and hair.
   • Sources: The liver, fish oil, eggs, dairy products, carrots, pumpkin, spinach, cabbage.
   • Deficiency symptoms: Dryness of the skin and hair, fragility of nails, vision of vision in the dark, increased susceptibility to infections.
   • Cautions: An overdose of vitamin A can be toxic and lead to hair loss, dry skin, headaches and other problems. It is recommended to consult a doctor before taking vitamin A as an additive.
   • Impact on hair growth: The optimal level of vitamin A contributes to a healthy hair growth and prevents their dryness and brittleness.

2. B vitamins B: Energy for hair follicles

   • Function: B vitamins play an important role in cell metabolism, including cells of hair follicles. They help transform food into the energy necessary for hair growth.
   • The main vitamins of group B for hair:
     • Vitamin B7 (BIOTIN): building material for keratin. Biotin is perhaps the most famous hair vitamin. It is involved in the synthesis of keratin, the main protein of which the hair consists of.
     • Vitamin B3 (Niacin): Improving blood circulation. Niacin expands blood vessels, improving blood circulation in the scalp and ensuring the delivery of nutrients to hair follicles.
     • Vitamin B5 (pantothenic acid): moisturizing and recovery. Pantotenic acid helps to retain moisture in the hair, making them more elastic and less brittle. It also helps to restore damaged hair.
     • Vitamin B12 (cobalamin): production of red blood cells. Vitamin B12 is necessary for the production of red blood cells, which transfer oxygen to hair follicles.
   • Sources:
     • Biotin: Eggs, nuts, seeds, liver, fish, avocados, sweet potatoes.
     • Niacin: Meat, fish, poultry, nuts, seeds, mushrooms.
     • Pantotenic acid: Meat, poultry, fish, eggs, dairy products, mushrooms, avocados, broccoli.
     • Kobalamin: Meat, fish, poultry, eggs, dairy products (vitamin B12 is mainly contained in animal products, so it is recommended to take additives to vegetarians and vegans).
   • Deficiency symptoms:
     • Biotin: Hair loss, fragility of nails, dermatitis, fatigue.
     • Niacin: Pellagra (dermatitis, diarrhea, dementia), weakness, headaches.
     • Pantotenic acid: Fatigue, headaches, insomnia, numbness of the limbs.
     • Kobalamin: Anemia, fatigue, weakness, numbness of the limbs, memory problems.
   • Cautions: Reception of group B vitamins is usually safe, but high doses can cause side effects, such as stomach disorder. It is recommended to observe the recommended doses and consult a doctor.
   • Impact on hair growth: Enough consumption of group B vitamins contributes to a healthy hair growth, prevents their loss, strengthens their structure and improves their appearance. Biotin is especially important for hair growth and is often used as part of hair strengthening products.

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

   • Function: Vitamin C is a powerful antioxidant that protects the hair follicles from damage caused by free radicals. It is also necessary for the synthesis of collagen, which strengthens the structure of the hair and makes it more elastic. Vitamin C also helps the body absorb iron, which is necessary for hair growth.
   • Sources: Citrus fruits, berries, kiwi, pepper, broccoli, spinach.
   • Deficiency symptoms: Scurvy (bleeding gums, weakness, slow healing of wounds), dry skin and hair, fragility of nails.
   • Cautions: Taking high doses of vitamin C can cause stomach disorder. It is recommended to observe the recommended doses.
   • Impact on hair growth: Vitamin C contributes to a healthy hair growth, protects them from damage, strengthens their structure and improves iron absorption.

4. Vitamin D (calciferol): Growth and immunity regulator

   • Function: Vitamin D plays an important role in the regulation of cell growth and immune function. Studies show that vitamin D deficiency can be associated with hair loss, including focal alopecia. Vitamin D is also involved in the regulation of hormonal balance, which can affect hair growth.
   • Sources: Fish oil, eggs, dairy products, mushrooms (grown under UV rays), sunlight (the body can synthesize vitamin D under the influence of sunlight).
   • Deficiency symptoms: Fatigue, weakness, pain in bones and muscles, hair loss, increased susceptibility to infections.
   • Cautions: An overdose of vitamin D can be toxic and lead to hypercalcemia (an increased level of calcium in the blood). It is recommended to consult a doctor before taking vitamin D as an additive.
   • Impact on hair growth: The optimal level of vitamin D contributes to a healthy hair growth and prevents their loss.

5. Vitamin E (Tocopherol): Antioxidant and Improving blood circulation

   • Function: Vitamin E is a powerful antioxidant that protects the hair follicles from damage caused by free radicals. It also helps to improve blood circulation in the scalp, ensuring the delivery of nutrients to hair follicles.
   • Sources: Vegetable oils (sunflower, olive, almond), nuts, seeds, avocados, spinach.
   • Deficiency symptoms: It is rarely found, but can manifest itself in the form of muscle weakness, problems with vision and worsening coordination.
   • Cautions: Taking high doses of vitamin E can increase the risk of bleeding. It is recommended to observe the recommended doses.
   • Impact on hair growth: Vitamin E contributes to a healthy hair growth, protects them from damage and improves blood circulation in the scalp.

6. Minerals: indispensable helpers of vitamins

   • Iron: It is necessary for the production of red blood cells, which transfer oxygen to hair follicles. Iron deficiency (iron deficiency anemia) is one of the most common causes of hair loss, especially in women.
     • Sources: Red meat, liver, legumes, spinach, buckwheat.
     • Deficiency symptoms: Fatigue, weakness, pallor of the skin, hair loss, fragility of nails.
   • Zinc: Participates in the growth and restoration of fabrics, including hair follicles. It is also necessary for the production of sebum, which moisturizes the scalp and hair.
     • Sources: Meat, poultry, fish, nuts, seeds, legumes.
     • Deficiency symptoms: Hair loss, dermatitis, reduction of immunity, loss of appetite.
   • Selenium: An antioxidant that protects the hair follicles from damage. It is also necessary for the production of thyroid hormones, which can affect hair growth.
     • Sources: Brazilian nuts, fish, seafood, meat, poultry.
     • Deficiency symptoms: Hair loss, muscle weakness, fatigue, reduction of immunity.

How to choose vitamins for hair growth: Guide to action

1. Determine the cause of the problem: Before you start taking vitamins, it is important to find out the cause of the loss or slow hair growth. Contact a trichologist for diagnosis. Perhaps the problem is not related to deficiency of vitamins, but caused by hormonal disorders, stress, genetic factors or other causes.
2. Take tests: Blood tests for the level of vitamins and minerals will help identify deficits and choose the optimal complex of vitamins and additives.
3. Study the composition: Carefully study the composition of vitamin complexes. Pay attention to the dosage of vitamins and minerals, as well as the presence of additional ingredients, such as amino acids, plant extracts and other beneficial substances.
4. Choose quality products: Buy vitamins and additives only from trusted manufacturers and in reliable pharmacies or stores. Pay attention to the quality certificates and customer reviews.
5. Consider the individual characteristics: Choose vitamins and additives taking into account your individual characteristics, such as age, gender, health status, allergies and other factors.
6. Do not exceed the dosage: Follow the recommended dosages of vitamins and additives. An overdose of vitamins can be harmful to health.
7. Be patient: Vitamins and additives do not give an instant result. In order to see the effect, it is necessary to take them regularly for several months.
8. Combine vitamins with proper hair care: Vitamins and supplements are only part of the solution to the problem. For healthy and beautiful hair, proper care is necessary, including the use of high -quality shampoos and air conditioners, the avoidance of thermal exposure and chemical procedures, as well as a regular visit to the trichologist.
9. Consult a doctor: Before taking any vitamins and additives, it is recommended to consult a doctor.

Forms of vitamins for hair growth: select the best option

Vitamins for hair growth are available in various forms:

• Tablets: The most common form of vitamins. Easy to accept and dose.
• Capsules: Capsules may contain both powder and liquid vitamins. They easily swallow and quickly absorb.
• Chewing tablets (marmalade): Suitable for those who have difficulty swallowing tablets or capsules. They have a pleasant taste.
• Liquid vitamins: Convenient for dosing and easily absorbed. Suitable for children and people with problems with swallowing.
• Shampoos and balms with vitamins: May contain vitamins of group B, vitamin E and other beneficial substances. They have a local effect on the scalp and hair.
• Masks and hair oils with vitamins: Contain vitamins A, E and other beneficial substances. They nourish and strengthen their hair, making it more healthy and shiny.
• Vitamin injections: Used in mesotherapy to stimulate hair growth.

Popular vitamin complexes for hair growth: market review

There are many vitamin complexes for hair growth on the market. Some of the most popular:

• Perfectil: Contains a wide range of vitamins, minerals and plant extracts.
• Pantogar: Contains keratin, cysteine and vitamins of group B.
• Hairburst: Contains biotin, selenium, zinc and other beneficial substances.
• Viviscal: Contains the Aminomar C ™ complex based on sea proteins.
• Solgar Skin, Nails & Hair: Contains methyl sulfonylmetatan (MSM), silicon, vitamin C and other beneficial substances.

Diet for healthy hair: the basis of beauty from the inside

Vitamins and supplements can help to fill the deficiency of nutrients, but they will not replace a balanced diet. For healthy hair, it is necessary to adhere to a diet rich in proteins, fats, carbohydrates, vitamins and minerals.

• Squirrels: Necessary for keratin synthesis. Include meat, poultry, fish, eggs, dairy products, legumes, nuts and seeds in your diet.
• Fat: It is necessary for the health of the scalp and hair. Include fatty fish, avocados, nuts, seeds and vegetable oils in your diet.
• Carbohydrates: Provide energy for hair growth. Include whole grain products, fruits and vegetables in your diet.
• Vitamins and minerals: Include a variety of fruits and vegetables in your diet to provide the body with all the necessary vitamins and minerals.

Conclusion

Healthy hair is the result of an integrated approach, including a balanced diet, proper hair care and, if necessary, taking vitamins and additives. Before taking vitamins, it is recommended to consult a trichologist to identify the cause of the problem and select the optimal complex of vitamins and additives. Remember that vitamins and additives do not give an instant result, and in order to see the effect, it is necessary to take them regularly for several months. Combine the reception of vitamins with the right hair care and a healthy lifestyle, and your hair will surely thank you with its beauty and health.