Vitamin D and hair growth: communication and recommendations
I. Vitamin D: Fundamentals and role in the body
Vitamin D, often called “solar vitamin”, is a fat -soluble cryptormon that plays a critical role in maintaining human health. It is not a vitamin in the strict sense of the word, since the body is able to synthesize it independently under the influence of ultraviolet rays B (UVB) of sunlight on the skin. However, in conditions of insufficient sunlight, especially in the winter months or in regions with high breadth, as well as with certain health conditions, the synthesis of vitamin D can be limited, which requires its receipt from food sources or additives.
A. Forms of vitamin D:
There are two main forms of vitamin D:
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Vitamin D2 (ergocalciferol): It is produced by plants and mushrooms under the influence of ultraviolet radiation. It is added to some enriched foods and is available as an additive.
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Vitamin D3 (cholecalciferol): It is synthesized in the skin of humans and animals under the influence of sunlight. It is also contained in some products of animal origin, such as fatty fish (salmon, mackerel, herring) and egg yolk. Vitamin D3 is considered more effective in increasing the level of vitamin D in the blood compared to vitamin D2.
B. Synthesis and metabolism of vitamin D:
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Synthesis in the skin: Under the influence of UVB ray, 7-dehydrocholesterol into the skin is converted into previtamin D3. Previtamin D3 quickly turns into vitamin D3 (cholecalciferol).
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Hydroxylation in the liver: Vitamin D3 is transported to the liver, where it is hydroxilized by a 25-hydroxylase enzyme with the formation of 25-hydroxyvitamin D [25(OH)D]also known as calciol. Calcidia is the main form of vitamin D, circulating in the blood, and is used to assess the status of vitamin D in the body.
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Gydroxylating in the kidneys: Calcidiol is transported to the kidneys, where it is hydroxilized by a 1-alpha-hydroxylase enzyme with the formation of 1.25 dihydroxyvitamin D [1,25(OH)2D]also known as calcitriol. Calcitriol is an active form of vitamin D and plays a key role in the regulation of the metabolism of calcium and phosphorus.
C. Vitamin D:
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Regulation of the metabolism of calcium and phosphorus: Vitamin D is necessary for the absorption of calcium in the intestines and maintain the normal level of calcium and phosphorus in the blood. This is important for the health of bones, teeth and normal muscle function.
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Support for the immune system: Vitamin D plays an important role in the regulation of the immune system. It promotes the activation of immune cells and helps to fight infections.
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Cell growth and differentiation regulation: Vitamin D is involved in the regulation of cell growth and differentiation, including skin cells and hair follicles.
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Other functions: Vitamin D can also play a role in the regulation of blood pressure, the functioning of the nervous system and maintain the health of the cardiovascular system.
II. The influence of vitamin D on hair growth: scientific data
The connection between vitamin D and hair growth is the subject of active research. Although the exact mechanism of vitamin D is not fully studied on the hair follicles, there are convincing data indicating its important role in the hair growth cycle and maintaining the health of the scalp.
A. Vitamin D receptors in hair follicles:
Studies have shown that vitamin D (VDR) receptors are present in the cells of hair follicles, including keratinocytes and dermal cells. This indicates that vitamin D can directly affect the functioning of hair follicles.
B. Vitamin D and hair growth cycle:
The hair growth cycle consists of three main phases:
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Anagen (growth phase): Hair is actively growing from a follicle. This phase lasts from several months to several years.
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Katagen (transition phase): Hair growth slows down, and the follicle begins to contract. This phase lasts about 2-3 weeks.
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Telogen (Phase Salm): The hair stops growing and remains in the follicle for several months. Then the hair falls out, and the cycle begins again.
Vitamin D deficiency can disrupt the normal hair growth cycle, reducing the anagen phase and lengthening the heterogene phase. This can lead to hair loss and thinning of the hair.
C. Vitamin D and alopecia:
Alopecia is a general term for hair loss. There are various types of alopecia, including:
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Focal alopecia (Alopecia Areata): Autoimmune disease in which the immune system attacks the hair follicles, causing hair loss in the form of round foci.
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Androgenic alopecia (Alopecia Androgenetica): Genetically determined hair loss, also known as baldness by male or female type.
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Telogene alopecia (Telogen Effluvium): Temporary hair loss, which occurs after stress, illness or hormonal changes.
Several studies showed the relationship between vitamin D deficiency and various types of alopecia, especially with focal alopecia.
1. Focal alopecia and vitamin D:
Some studies have revealed a lower level of vitamin D in people with focal alopecia compared to healthy people. It is assumed that vitamin D deficiency can contribute to the development of focal alopecia due to its influence on the immune system and the regulation of inflammation. Vitamin D can help modulate the immune response and reduce inflammation in hair follicles.
2. Androgenic alopecia and vitamin D:
The connection between vitamin D and androgenic alopecia has been less studied. Some studies have shown that people with androgenic alopecia may have a lower level of vitamin D, but additional studies are needed to confirm this connection.
3. Telegnum alopecia and vitamin D:
Vitamin D deficiency can be a factor contributing to the development of teenelic alopecia. Maintaining an adequate level of vitamin D can help improve the hair growth cycle and reduce hair loss associated with teenter alopecia.
D. Vitamin D and the health of the scalp:
Vitamin D plays an important role in maintaining the health of the scalp. It helps to regulate the growth and differentiation of skin cells, and also helps to heal wounds. Vitamin D deficiency can lead to dry scalp, itching and dandruff, which can negatively affect hair growth.
III. Determination of vitamin D level and deficiency diagnosis
Determining the level of vitamin D in the blood is an important step for the diagnosis of vitamin D deficiency and evaluate the need to receive additives.
A. Blood test for vitamin D:
To determine the level of vitamin D in the blood, an analysis is carried out for 25-hydroxyvitamin D [25(OH)D]. This analysis measures the total amount of 25 (OH) D (both D2 and D3) in the blood.
B. Interpretation of analysis results:
Level 25 (OH) D in the blood is usually interpreted as follows:
- Deficiency: Less than 20 ng/ml (50 nmol/l)
- Failure: 20-29 ng/ml (50-72.5 nmol/l)
- Adequacy: 30-100 ng/ml (75-250 nmol/l)
- Excess: More than 100 ng/ml (250 nmol/l)
Doctors usually recommend maintaining the level of 25 (OH) D in the range of 30-50 ng/ml (75-125 nmol/l) for optimal health.
C. Risk factors for vitamin D:
Some factors increase the risk of vitamin D deficiency:
- Insufficient stay in the sun: People who spend little time in the sun or use sunscreen can have a lower level of vitamin D.
- Dark skin: Melanin in dark skin reduces the ability of the skin to synthesize vitamin D under the influence of sunlight.
- Age over 65 years: With age, the ability of the skin to synthesize vitamin D decreases.
- Obesity: Vitamin D is a fat -soluble vitamin, and in people with obesity it can be sequestered in adipose tissue, which reduces its accessibility in the blood.
- Certain diseases: Some diseases, such as Crohn’s disease, celiac disease and cystic fibrosis, may disrupt vitamin D absorption in the intestines.
- Taking certain drugs: Some drugs, such as glucocorticoids and antifungal drugs, can reduce vitamin D.
D. Symptoms of vitamin D:
Symptoms of vitamin D deficiency can be non -specific and include:
- Fatigue
- Pain in bones and muscles
- Weakness
- Frequent infections
- Hair loss
In some cases, vitamin D deficiency can occur asymptomatic.
IV. Recommendations for maintaining an adequate level of vitamin D for hair health
Maintaining an adequate level of vitamin D can contribute to hair health and reduce the risk of hair loss.
A. Receiving vitamin D from sunlight:
Staying in the sun is a natural way to produce vitamin D. It is recommended to spend 15-20 minutes a day in the sun, several times a week, without the use of sunscreen. However, it is necessary to take into account factors such as the time of year, time of day, geographical position and type of skin that can affect the synthesis of vitamin D. It is important to avoid sunburn that can increase the risk of skin cancer.
B. Diet, rich in vitamin D:
Include products rich in vitamin D in your diet, such as:
- Fat fish (salmon, mackerel, herring)
- Egg yolk
- Enriched products (milk, yogurt, orange juice, cereals)
- Beef liver
However, obtaining a sufficient amount of vitamin D only from food sources can be difficult, especially for people who do not use animal products or have restrictions in a diet.
C. Reception of vitamin D additives:
In most cases, taking vitamin D additives is the most effective way to maintain an adequate level of vitamin D, especially in the winter months or for people with risk factors for vitamin D.
1. Types of vitamin D additives:
Vitamin D additives are available in two forms: D2 (ergocalciferol) and D3 (cholegalciferol). Vitamin D3 is considered more effective in increasing the level of vitamin D in the blood.
2. Dosage of vitamin D:
The recommended daily dose of vitamin D depends on the age, state of health and level of vitamin D in the blood. It is usually recommended to take 600-800 IU (international units) of vitamin D per day for adults. People with vitamin D deficiency may require a higher dose under the supervision of a doctor.
3. Security of taking vitamin D additives:
Vitamin D intake in high doses can lead to toxicity. Symptoms of vitamin D toxicity may include nausea, vomiting, weakness, increased urination and the formation of kidney stones. It is important to observe the recommended dosage and consult a doctor before taking the additives of vitamin D.
D. Other factors affecting hair growth:
In addition to vitamin D, other factors are affected by hair growth, such as:
- Genetics: A genetic predisposition plays an important role in determining the density and health of the hair.
- Hormones: Hormonal changes, such as pregnancy, menopause and thyroid disease, can affect hair growth.
- Stress: Chronic stress can lead to hair loss.
- Nutrition: A balanced diet, rich in protein, iron, zinc and other nutrients, is necessary for the health of the hair.
- Hair care: Excessive use of thermal tools, chemical treatment and improper hair care can damage hair and lead to its loss.
V. Practical recommendations to improve hair health
- Check the level of vitamin D: Take a blood test for 25 (OH) D to determine your level of vitamin D.
- Optimize vitamin D level: If you have a deficiency or insufficiency of vitamin D, consult your doctor about the need to receive additives.
- Balanced nutrition: Eat food rich in vitamin D, as well as other nutrients necessary for the health of hair.
- Manage stress: Practice relaxation methods such as yoga, meditation or walking in nature to reduce stress.
- Correct hair care: Use soft shampoos and air conditioners, avoid excessive use of thermal tools and chemical processing, and gently comb your hair.
- Contact a specialist: If you have severe hair loss, contact a dermatologist or a trichologist for diagnosis and treatment.
VI. Further research and prospects
Despite the growing amount of data indicating the relationship between vitamin D and hair growth, further studies are needed for a more complete understanding of the mechanisms of vitamin D on the hair follicles and the development of effective strategies for the treatment of hair loss.
Future research can be directed at:
- Studying the influence of vitamin D on various types of alopecia.
- Determination of the optimal dose of vitamin D for hair health.
- Development of new methods of treatment of hair loss based on vitamin D.
- Studying the role of vitamin D in the prevention of hair loss.
In conclusion, vitamin D plays an important role in maintaining hair health, and maintaining an adequate level of vitamin D can contribute to hair growth and reduce the risk of hair loss. However, it is important to remember that vitamin D is only one of many factors affecting the health of the hair, and it is necessary to take into account other factors, such as genetics, hormones, stress and nutrition, for an integrated approach to hair care.