Vitamins from hair loss: effective solutions

Vitamins from hair loss: effective solutions

Hair loss, or alopecia, is a common problem that affects men and women of all ages. The reasons can be diverse, from genetic predisposition and hormonal changes to stress, malnutrition and diseases. While medical procedures and specialized drugs can be effective, vitamins play a key role in maintaining hair health and preventing their loss. This article examines in detail the role of vitamins in the fight against hair loss, analyzes various types of vitamins, mechanisms of their action, dosage, potential side effects and ways to obtain them.

I. Understanding hair loss: Factors and types

Before delving into vitamins, it is important to understand the various types of hair loss and factors that cause them.

• Androgenic alopecia (baldness by male/female type): The most common form caused by genetics and hormonal changes (especially dihydrotestosterone – DGT). In men, it manifests itself in the form of a recession of the hair growth line and baldness on the crown, in women – in the form of uniform thinning of hair throughout the head.

• Telegnum alopecia: Temporary hair loss caused by stress, illness, surgery, childbirth, sharp weight loss or taking certain drugs. It is characterized by the transition of a large amount of hair to the heterogene phase (resting phase), which leads to their loss after a few months.

• Focal alopecia: Autoimmune disease in which the immune system attacks the hair follicles, causing hair loss in the form of round foci.

• Traction alopecia: Hair loss caused by constant hair tension, for example, when wearing tight hairstyles (pigtails, bundles, dreadlocks).

• Trichotillomania: A mental disorder characterized by intrusive hair pulling out.

• Rickeeper alopecia: Hair loss caused by damage to the hair follicles with scar tissue.

In addition to these types, hair loss can be caused by a deficiency of nutrients, hormonal disorders (for example, thyroid diseases), scalp infections and some drugs.

II. Vitamins and hair health: main players

Vitamins are organic compounds necessary for the normal functioning of the body. They play an important role in growth, development and maintenance of hair health.

• Vitamin A: It is important for the growth and differentiation of cells, including cells of hair follicles. It also stimulates the production of skin fat that moisturizes the scalp and supports the health of the hair.

  • The mechanism of action: Regulates the expression of genes that affect the growth and differentiation of cells. Supports the health of the scalp, providing an optimal environment for hair growth.
  • Sources: Carrots, pumpkin, sweet potatoes, spinach, cabbage, liver, eggs.
  • Deficiency: Dryness and brittle hair, dry scalp, increased sensitivity to infections.
  • Excess: Hair loss (paradoxically), dry skin, headaches, nausea. It is important to observe moderation in the consumption of additives with vitamin A. The recommended daily dose for adults is 700-900 μg.

• B vitamins B: A complex of vitamins playing a key role in the metabolism of energy and maintaining the health of the nervous system. Several vitamins of group B are especially important for hair health:

  • Biotin (Vitamin B7): Perhaps the most famous vitamin for hair health. Participates in the synthesis of keratin, the main structural protein of the hair.
    • The mechanism of action: It acts as a coherent for carboxylase, enzymes involved in the metabolism of fatty acids, amino acids and glucose. Participates in the synthesis of keratin, ensuring the structural integrity of the hair.
    • Sources: Eggs, liver, nuts, seeds, avocados, sweet potatoes, salmon.
    • Deficiency: Hair loss, fragility of nails, skin rashes, fatigue. Biotin’s deficiency is rare, but can occur in people with certain genetic diseases, in pregnant women and in those who use a large amount of raw eggs (avidine contained in raw eggs is associated with biotin and prevents its assimilation).
    • Dosage: It is usually recommended 30-100 mcg per day. Higher doses (up to 5 mg) can be prescribed by a doctor with a deficiency of biotin.
  • Vitamin B12 (cobalamin): It is necessary for the formation of red blood cells, which cause oxygen and nutrients to hair follicles.
    • The mechanism of action: Participates in the synthesis of DNA and RNA, as well as in the metabolism of homocysteine. It is necessary for the formation of red blood cells that provide with oxygen hair follicles.
    • Sources: Meat, poultry, fish, eggs, dairy products. Vegetarians and vegans are recommended to take additives with vitamin B12.
    • Deficiency: Hair loss, weakness, fatigue, pallor of the skin, neurological problems.
    • Dosage: The recommended daily dose for adults is 2.4 μg.
  • Niacin (Vitamin B3): Improves blood circulation in the scalp, providing hair follicles with the necessary nutrients.
    • The mechanism of action: Participates in the metabolism of carbohydrates, fats and proteins. It expands blood vessels, improving blood circulation in the scalp and providing hair follicles with nutrients.
    • Sources: Meat, poultry, fish, nuts, seeds, whole grain products.
    • Deficiency: Hair loss, dermatitis, diarrhea, dementia (Pellagra).
    • Dosage: The recommended daily dose for adults is 14-16 mg. High doses can cause redness of the skin and other side effects.
  • Pantotenic acid (vitamin B5): Participates in the metabolism of proteins, fats and carbohydrates, and also promotes hair growth.
    • The mechanism of action: Participates in the synthesis of coenzyme A (COA), which is necessary for many metabolic processes, including the synthesis of fatty acids and cholesterol.
    • Sources: Meat, poultry, fish, eggs, dairy products, legumes, mushrooms, avocados.
    • Deficiency: It is rare, but can cause hair loss, fatigue, headaches.
    • Dosage: The recommended daily dose for adults is 5 mg.
  • Folic acid (vitamin B9): It is necessary for the growth and division of cells, including cells of hair follicles.
    • The mechanism of action: Participates in the synthesis of DNA and RNA, as well as in amino acid metabolism.
    • Sources: Dark green leafy vegetables, legumes, oranges, avocados, broccoli.
    • Deficiency: Hair loss, anemia, fatigue, defects of the nervous tube in the fetus.
    • Dosage: The recommended daily dose for adults is 400 mcg.

• Vitamin C: A powerful antioxidant that protects the hair follicles from damage caused by free radicals. It is also necessary for the synthesis of collagen, an important structural hair protein.

  • The mechanism of action: Neutralizes free radicals, protecting the hair follicles from oxidative stress. Participates in the synthesis of collagen, providing structural hair support. Improves the absorption of iron important for hair growth.
  • Sources: Citrus fruits, berries, kiwi, pepper, broccoli, spinach.
  • Deficiency: Dryness and brittle hair, slow hair growth, scurvy.
  • Dosage: The recommended daily dose for adults is 75-90 mg.

• Vitamin D: He plays an important role in the regulation of the growth and development of cells, including the cells of the hair follicles. Studies have shown the relationship between vitamin D deficiency and hair loss, especially with focal alopecia.

  • The mechanism of action: Regulates the expression of genes that affect the growth and differentiation of cells. Stimulates the growth of new hair follicles.
  • Sources: Sunlight, fatty fish, eggs, enriched products (milk, yogurt, flakes).
  • Deficiency: Hair loss, fatigue, weakness, bone pain.
  • Dosage: The recommended daily dose for adults is 600-800 IU (15-20 μg). Many people need higher doses, especially in the winter months or if they are not enough in the sun. It is important to consult a doctor to determine the optimal dosage.

• Vitamin E: Another powerful antioxidant that protects the hair follicles from damage caused by free radicals. It also improves blood circulation in the scalp.

  • The mechanism of action: Neutralizes free radicals, protecting the hair follicles from oxidative stress. Improves blood circulation in the scalp, providing hair follicles with nutrients.
  • Sources: Vegetable oils, nuts, seeds, avocados, spinach.
  • Deficiency: It is rare, but can cause hair loss, dry skin, muscle weakness.
  • Dosage: The recommended daily dose for adults is 15 mg.

III. Minerals and hair health: the necessary elements

In addition to vitamins, some minerals play an important role in maintaining hair health.

• Iron: It is necessary to transfer oxygen in the blood. Iron deficiency can lead to anemia, which, in turn, can cause hair loss.

  • The mechanism of action: Participates in the formation of hemoglobin, protein in red blood cells, which tolerates oxygen. It is necessary for the growth and restoration of cells, including cells of hair follicles.
  • Sources: Red meat, poultry, fish, legumes, dark green leafy vegetables, enriched cereals.
  • Deficiency: Hair loss, fatigue, weakness, pallor of the skin, fragility of nails.
  • Dosage: The recommended daily dose for adult women is 18 mg, for men – 8 mg. During pregnancy, the need for iron increases. It is important to remember that an excess of iron can also be harmful.
  • Note: Iron from animal products (hemic iron) is better absorbed than iron from plant sources (non -hemic iron). The absorption of a non -meter iron can be improved by using it with vitamin C.

• Zinc: It is necessary for the growth and restoration of tissues, including cells of hair follicles. He also participates in the regulation of the sebaceous glands, supporting the health of the scalp.

  • The mechanism of action: Participates in the synthesis of proteins, DNA and RNA. Supports immune function. Participates in the regulation of the sebaceous glands.
  • Sources: Meat, poultry, seafood, nuts, seeds, legumes, whole grain products.
  • Deficiency: Hair loss, slow hair growth, skin rashes, reduction of immunity.
  • Dosage: The recommended daily dose for adult women is 8 mg, for men – 11 mg.
  • Note: High doses of zinc can prevent the assimilation of copper, so it is important to observe moderation in the consumption of additives with zinc.

• Selenium: An antioxidant that protects the hair follicles from damage caused by free radicals. It is also necessary for the normal functioning of the thyroid gland, which plays an important role in the regulation of hair growth.

  • The mechanism of action: It is a component of glutathionepexidase, an enzyme that neutralizes free radicals. It is necessary for the normal functioning of the thyroid gland.
  • Sources: Brazilian nuts, fish, seafood, meat, poultry, eggs, whole grain products.
  • Deficiency: Hair loss, weakness, reduction of immunity.
  • Dosage: The recommended daily dose for adults is 55 μg.
  • Note: An excess of selenium can also be harmful and cause hair loss, nausea, vomiting.

• Magnesium: Participates in more than 300 enzymatic reactions in the body, including the synthesis of proteins, DNA and RNA. It also helps to reduce stress, which can contribute to hair loss.

  • The mechanism of action: Participates in the synthesis of proteins, DNA and RNA. It is necessary for the normal functioning of the nervous system and muscles. Helps to regulate the level of stress.
  • Sources: Dark green leafy vegetables, nuts, seeds, legumes, whole grain products.
  • Deficiency: Hair loss, fatigue, muscle cramps, nervousness.
  • Dosage: The recommended daily dose for adult women is 310-320 mg, for men-400-420 mg.

IV. Other useful substances for hair health

In addition to vitamins and minerals, there are other substances that can contribute to hair health.

• Omega-3 fatty acids: Improve the health of the scalp and reduce inflammation, which can contribute to hair growth.

  • Sources: Fat fish (salmon, tuna, sardines), linen seed, chia seeds, walnuts.

• Amino acids: They are construction blocks of proteins, including keratin, the main structural protein of hair.

  • Sources: Meat, poultry, fish, eggs, dairy products, legumes, nuts, seeds.

• Coenzim Q10 (COQ10): An antioxidant that protects the hair follicles from damage caused by free radicals.

• Keratin: Protein, which forms the basis of the hair. Keratin additives can help strengthen hair and reduce its fragility.

V. Ways to obtain vitamins and minerals: nutrition and additives

The best way to get the necessary vitamins and minerals is a balanced and diverse diet. A diet rich in fruits, vegetables, whole grain products, low -fat meat, fish, nuts and seeds will provide the body with all the necessary nutrients to maintain hair health.

However, in some cases, additives may be required. This may be necessary for:

• Nutrient deficiency: A blood test can help identify a deficiency of vitamins and minerals.
• Certain diseases: Some diseases may prevent the absorption of nutrients.
• Vegetarian and vegan: Vegetarians and vegans may require additives with vitamin B12, iron and zinc.
• Pregnancy and breastfeeding: During pregnancy and breastfeeding, the need for some vitamins and minerals increases.

When choosing additives, it is important to consider the following factors:

• Quality: Choose additives from reputable manufacturers that are tested for cleanliness and efficiency.
• Dosage: Follow the recommended dosage indicated on the packaging.
• Form: Some forms of vitamins and minerals are better absorbed than others.
• Interaction with drugs: Consult a doctor to make sure that additives do not interact with the drugs you take.

VI. How to determine what vitamins you need exactly: a consultation with a doctor

Before you start taking any vitamins or additives, it is recommended to consult a doctor or a trichologist. They can conduct an examination, evaluate the condition of your hair and scalp, as well as prescribe the necessary blood tests in order to identify a deficiency of nutrients and determine the cause of hair loss. Based on the results obtained, the doctor will be able to recommend the most suitable vitamins and minerals, as well as determine the optimal dosage.

The independent purpose of vitamins can be not only ineffective, but also dangerous, since an excess of some vitamins and minerals can cause side effects.

VII. Potential side effects and warnings

Although vitamins and minerals are necessary for health, taking too large doses can lead to side effects. It is important to observe the recommended dosage and consult a doctor before taking any additives.

Some potential side effects:

• Vitamin A: Nausea, vomiting, headaches, dizziness, dry skin, hair loss (paradoxically).
• Vitamin B3 (Niacin): Redness of the skin, itching, nausea, vomiting, liver damage.
• Vitamin B6: Neurological problems, tingling in the limbs.
• Vitamin C: Diarrhea, nausea, vomiting, kidney stones.
• Vitamin D: Nausea, vomiting, weakness, constipation, kidney stones.
• Iron: Constipation, nausea, vomiting, abdominal pain.
• Zinc: Nausea, vomiting, diarrhea, reduction of immunity.
• Selenium: Nausea, vomiting, diarrhea, hair loss, neurological problems.

VIII. Diet and lifestyle for healthy hair

In addition to taking vitamins and minerals, it is important to lead a healthy lifestyle in order to maintain hair health.

• Balanced nutrition: Use a variety of products rich in vitamins, minerals and other nutrients.
• Sufficient protein consumption: Protein is necessary for the synthesis of keratin, the main structural protein of the hair.
• Stress restriction: Stress can contribute to hair loss. Find the ways to relax and manage stress, such as yoga, meditation or walking in nature.
• Hardly hair care: Avoid tight hairstyles, frequent hairdryer, ironing and chemical curling. Use soft shampoos and air conditioners.
• Sufficient water consumption: Water is necessary to maintain the health of the scalp and hydration of hair.
• Regular sleep: During sleep, the body restores and regenerates cells, including cells of hair follicles.

IX. Local means and procedures to stimulate hair growth

In addition to vitamins and minerals, there are local means and procedures that can help stimulate hair growth.

• Minoxidil: The drug that improves blood circulation in the scalp and stimulates hair growth.
• Ketokonazole: Antifungal shampoo, which can help reduce the scalp and stimulate hair growth.
• Low -level laser therapy (LLLT): It stimulates hair growth by increasing blood circulation in the scalp and stimulating the activity of hair follicles.
• Mesotherapy: The introduction of vitamins, minerals and other nutrients directly into the scalp.
• PRP therapy (Platelet-Rich Plasma): Plasma injections enriched with platelets into the scalp to stimulate hair growth.

X. Prospects and research in vitamins and hair loss

Studies in the field of vitamins and hair loss are ongoing, and new data appears on the role of various nutrients in maintaining hair health. Some promising areas of research:

• The role of vitamin D in the regulation of hair growth: Studies have shown the relationship between vitamin D deficiency and hair loss, especially with focal alopecia.
• The effect of omega-3 fatty acids on the health of the scalp and hair growth: Omega-3 fatty acids can help reduce scalp inflammation and improve blood circulation, which can contribute to hair growth.
• Using amino acids to strengthen hair and reduce their brittleness: Amino acids are construction blocks of keratin, the main structural protein of the hair.

This article has provided comprehensive information about the role of vitamins and minerals in the fight against hair loss. Remember that a consultation with a doctor or a trichologist is necessary to determine the cause of hair loss and choose the most suitable treatment. A balanced diet, a healthy lifestyle and proper hair care will help you maintain the health and beauty of your hair.