Vitamins and minerals to strengthen hair and nails

Introduction: Hair and nail health – mirror of internal well -being

Beautiful, strong hair and strong nails are not only signs of external attractiveness, but also a reflection of the body’s internal health. The deficiency of vitamins and minerals can lead to dryness, brittleness, hair loss, as well as to thinning and stratification of nails. A balanced diet, rich in the necessary nutrients, plays a key role in maintaining the health and beauty of hair and nails. In this article, we will examine in detail the most important vitamins and minerals, their role in strengthening hair and nails, as well as sources of their receipt and recommendations for use.

Vitamins – the basis of healthy hair and nails

Vitamins are organic compounds necessary for the normal functioning of the body. They participate in numerous biochemical processes, including cell growth, protein synthesis and collagen formation. Vitamin deficiency can lead to various health problems, including a deterioration in the condition of hair and nails.

Vitamin A (Retinol): Protection and Moisturization

Vitamin A plays an important role in the growth and differentiation of cells, including the cells of the scalp and nail bed. It also contributes to the production of sebum, which moisturizes the skin and hair, preventing their dryness and brittleness.

• Hair health role: Vitamin A stimulates hair growth, supports their moisture and prevents dry scalp. Vitamin A deficiency can lead to dry hair and brittle hair, as well as dandruff.

• The role in the health of the nails: Vitamin A contributes to the growth of nails, prevents their dryness and stratification. The lack of vitamin A can cause the appearance of white spots on the nails and slow down their growth.

• Sources: Vitamin A is found in animal products, such as liver, egg yolk, butter and fish oil. It can also be obtained from plant sources in the form of beta-carotene, which is found in carrots, sweet potatoes, spinach and pumpkin.

• Recommendations for use: The recommended daily dose of vitamin A is 900 μg for men and 700 μg for women. It is important to remember that the excess of vitamin A can be toxic, so the recommended dose should not exceed.

B vitamins B: Energy and growth

B vitamins play an important role in energy metabolism and participate in the synthesis of proteins necessary for the growth and development of hair and nails. Each vitamin of group B performs its own specific function, but they all work synergically, supporting the health of the body.

• Vitamin B7 (BIOTIN): the key to strong hair and nails

  Biotin is one of the most famous vitamins for the health of hair and nails. It is involved in the metabolism of fats, carbohydrates and proteins, and also contributes to the formation of keratin, the main structural component of hair and nails.

  • Hair health role: Biotin strengthens the hair, stimulates their growth, prevents loss and improves their structure. Biotin deficiency can lead to thinning of the hair, their brittleness and loss.

  • The role in the health of the nails: Biotin strengthens the nails, prevents their stratification and brittleness, and also promotes their growth. The disadvantage of biotin can cause the appearance of cracks on the nails and slow down their growth.

  • Sources: Biotin is found in animal products, such as liver, egg yolk and meat. It can also be obtained from plant sources, such as nuts, seeds, avocados and sweet potatoes.

  • Recommendations for use: The recommended daily dose of biotin is 30 mcg. In some cases, for the treatment of hair loss and fragility of nails, higher doses of biotin can be prescribed, but only on the recommendation of a doctor.

• Vitamin B9 (folic acid): cell growth and division

  Folic acid is necessary for the growth and division of cells, including cells of hair follicles and nail bed. It also participates in the synthesis of DNA and RNA necessary for the normal functioning of cells.

  • Hair health role: Folic acid stimulates hair growth, improves their structure and prevents their loss. Folic acid deficiency can lead to a slowdown in hair growth and their thinning.

  • The role in the health of the nails: Folic acid contributes to the growth of nails, strengthens them and prevents their stratification. The disadvantage of folic acid can cause the appearance of grooves on the nails and slow down their growth.

  • Sources: Folic acid is found in dark green leafy vegetables, such as spinach, broccoli and asparagus. It is also contained in legumes, citrus fruits and enriched grain products.

  • Recommendations for use: The recommended daily dose of folic acid is 400 mcg. For pregnant women and lactating mothers, the need for folic acid increases.

• Vitamin B12 (cobalamin): blood and oxygen health

  Vitamin B12 is necessary for the formation of red blood cells, which transfer oxygen to all cells of the body, including cells of hair follicles and nail bed. Vitamin B12 deficiency can lead to anemia, which can cause hair loss and problems with nails.

  • Hair health role: Vitamin B12 provides oxygen with hair follicles, stimulates hair growth and prevents their loss. Vitamin B12 deficiency can lead to thinning of the hair and their premature turnover.

  • The role in the health of the nails: Vitamin B12 promotes nail growth, strengthens them and prevents their stratification. The disadvantage of vitamin B12 can cause the appearance of blue or brown stripes on the nails.

  • Sources: Vitamin B12 is contained only in animal products, such as meat, fish, eggs and dairy products. Vegetarians and vegans need to take vitamin B12 additives or use enriched products.

  • Recommendations for use: The recommended daily dose of vitamin B12 is 2.4 mcg. People with vitamin B12 deficiency may require a higher dose prescribed by a doctor.

Vitamin C (ascorbic acid): antioxidant and collagen

Vitamin C is a powerful antioxidant that protects the cells from damage by free radicals. It also plays an important role in the synthesis of collagen, protein, which is the main component of the skin, hair and nails.

• Hair health role: Vitamin C strengthens the hair follicles, stimulates hair growth and protects them from damage to free radicals. It also contributes to the absorption of iron necessary for hair growth.

• The role in the health of the nails: Vitamin C contributes to the synthesis of collagen, which strengthens the nails and prevents their stratification. It also protects the nails from damage to free radicals.

• Sources: Vitamin C is found in citrus fruits, berries, kiwi, pepper and dark green leafy vegetables.

• Recommendations for use: The recommended daily dose of vitamin C is 90 mg for men and 75 mg for women. Smokers and people subject to stress may require a higher dose of vitamin C.

Vitamin D (calciferol): growth and regulation

Vitamin D plays an important role in the regulation of cell growth and immune function. It is also necessary for the absorption of calcium, an important mineral for the health of bones, hair and nails.

• Hair health role: Vitamin D stimulates hair growth and prevents their loss. Vitamin D deficiency can lead to alopecia (hair loss).

• The role in the health of the nails: Vitamin D promotes nail growth and strengthens them. The disadvantage of vitamin D can cause the appearance of fragile and brittle nails.

• Sources: Vitamin D is produced in the skin under the influence of sunlight. It is also found in oily fish, egg yolk and enriched dairy products.

• Recommendations for use: The recommended daily dose of vitamin D is 600 IU (international units). People living in regions with a lack of sunlight or having dark skin may require a higher dose of vitamin D.

Vitamin E (tocopherol): antioxidant and blood circulation

Vitamin E is a powerful antioxidant that protects the cells from damage by free radicals. It also improves blood circulation in the scalp, which promotes hair growth.

• Hair health role: Vitamin E improves blood circulation in the scalp, stimulates hair growth and protects them from damage to free radicals. It also moisturizes the hair and prevents its dryness.

• The role in the health of the nails: Vitamin E improves blood circulation in the nail bed, promotes nail growth and strengthens them. It also protects the nails from damage to free radicals.

• Sources: Vitamin E is found in vegetable oils, nuts, seeds, avocados and dark green leafy vegetables.

• Recommendations for use: The recommended daily dose of vitamin E is 15 mg.

Minerals – irreplaceable elements for strong hair and nails

Minerals are inorganic substances necessary for the normal functioning of the body. They participate in numerous biochemical processes, including cell growth, protein synthesis and bone tissue formation. Mineral deficiency can lead to various health problems, including a deterioration in hair and nails.

Iron: oxygen and growth

Iron is necessary for the formation of hemoglobin, protein, which tolerates oxygen in red blood cells. Iron deficiency can lead to anemia, which can cause hair loss and fragility of nails.

• Hair health role: Iron provides hair follicles with oxygen, stimulates hair growth and prevents their loss. Iron deficiency is one of the most common causes of hair loss in women.

• The role in the health of the nails: Iron contributes to the growth of nails and strengthens them. The lack of iron can cause the appearance of spoon -like nails (coilonichia).

• Sources: Iron is found in red meat, poultry, fish, legumes, dark green leafy vegetables and enriched grain products.

• Recommendations for use: The recommended daily dose of iron is 18 mg for women and 8 mg for men. Women during menstruation and pregnant women need more iron.

Zinc: cell growth and immunity

Zinc plays an important role in cell growth, immune function and protein synthesis. It is also necessary for the formation of keratin, the main structural component of hair and nails.

• Hair health role: Zinc stimulates hair growth, strengthens hair follicles and prevents their loss. Zinc deficiency can lead to alopecia (hair loss).

• The role in the health of the nails: Zinc promotes nail growth, strengthens them and prevents their stratification. The lack of zinc can cause the appearance of white spots on the nails.

• Sources: Zinc is contained in meat, poultry, seafood, nuts, seeds and legumes.

• Recommendations for use: The recommended daily dose of zinc is 11 mg for men and 8 mg for women.

Selenium: antioxidant and thyroid gland

Selenium is a powerful antioxidant that protects the cells from damage by free radicals. It is also necessary for the normal functioning of the thyroid gland, which plays an important role in the regulation of growth and metabolism.

• Hair health role: Selenium protects the hair follicles from damage by free radicals, stimulates hair growth and prevents their loss. Selena deficiency can lead to hair loss and dandruff.

• The role in the health of the nails: Selenium strengthens the nails and prevents their stratification. The disadvantage of selenium can cause the appearance of white spots on the nails and their fragility.

• Sources: Selenium is contained in Brazilian nuts, tuna, sardines, eggs and seeds of sunflower.

• Recommendations for use: The recommended daily dose of selenium is 55 μg.

Copper: pigmentation and collagen

Copper is necessary for the formation of collagen, protein, which is the main component of the skin, hair and nails. It also participates in the pigmentation of hair and skin.

• Hair health role: Copper promotes hair pigmentation, prevents their premature graying and strengthens the hair follicles. The shortage of copper can lead to thinning of the hair and its loss.

• The role in the health of the nails: Copper promotes the formation of collagen, which strengthens the nails and prevents their stratification. The lack of copper can cause the appearance of pale and brittle nails.

• Sources: Copper is found in the liver, seafood, nuts, seeds and legumes.

• Recommendations for use: The recommended daily dose of copper is 900 mcg.

Silicon: strengthening and flexibility

Silicon is an important mineral for the health of bones, hair and nails. It helps to strengthen collagen, making fabrics more flexible and stable.

• Hair health role: Silicon strengthens the hair, improves their structure and prevents their fragility. It also promotes hair growth and makes it more shiny.

• The role in the health of the nails: Silicon strengthens the nails, prevents their stratification and makes them more durable. It also promotes nail growth and improves their appearance.

• Sources: Silicon is found in whole grains, vegetables (especially in cucumbers and pepper), fruits and herbs.

• Recommendations for use: The recommended daily dose of silicon is not set, but it is believed that the optimal silicon consumption is 20-50 mg per day.

Other important nutrients

In addition to vitamins and minerals, other nutrients are important for the health of hair and nails, such as:

• Protein: Protein is the main building material for hair and nails. Sufficient protein consumption is necessary for their growth and strengthening.

• Omega-3 fatty acids: Omega-3 fatty acids improve blood circulation in the scalp and nail bed, contribute to the growth of hair and nails and prevent their dryness.

• Water: Sufficient water consumption is necessary to maintain the hydration of the body, which is important for the health of hair and nails.

Hair and nail health recommendations

• Balanced nutrition: Eat a variety of foods rich in vitamins, minerals, protein and other important nutrients.

• Increase in fruits and vegetable consumptions: Fruits and vegetables are excellent sources of vitamins, minerals and antioxidants.

• The use of whole grains: Whole grains contain more vitamins and minerals than refined grain products.

• Inclusion in the protein diet: Use a sufficient amount of protein from meat, poultry, fish, eggs, legumes and nuts.

• Healthy fats: Use healthy fish from fish, avocados, olive oil and nuts.

• Sufficient water consumption: Drink enough water during the day to maintain hydration of the body.

• Limiting the consumption of processed products, sugar and alcohol: Producted products, sugar and alcohol can negatively affect the health of hair and nails.

Additives: when are they necessary?

In most cases, a balanced diet provides the body with all the necessary vitamins and minerals. However, in some cases, additives may be required:

• Nutrient deficiency: If you have a deficiency of certain vitamins or minerals, the doctor may recommend that you take additives.

• Certain diseases: Some diseases can affect the absorption of nutrients and require additives.

• Vegetarianism and veganism: Vegetarians and vegans may need to take additives of vitamin B12, iron and zinc.

Important: Before taking any additives, consult a doctor. Excess of some vitamins and minerals can be harmful to health.

Hair and nail care: external exposure

In addition to nutrition, the proper care of hair and nails is also important:

• Soft shampoos and air conditioners: Use soft shampoos and air conditioners that do not contain aggressive chemicals.

• Restriction of the use of thermal tools: Limit the use of hair dryers, ironing and painting that can damage the hair.

• Sun protection: Protect the hair from the sun using a hat or sunscreen.

• Moisturization: Moisten your hair and nails with oils and creams.

• Correct manicure and pedicure: Make manicure and pedicures in professionals and avoid using aggressive chemicals.

• Avoid injuries: Avoid hair and nail injuries.

Factors affecting the health of hair and nails

Various factors affect the health of hair and nails, including:

• Genetics: Genetics plays an important role in determining the type of hair and nails.

• Age: With age, hair and nails become thinner and brittle.

• Hormonal changes: Hormonal changes, such as pregnancy and menopause, can affect the condition of the hair and nails.

• Stress: Stress can negatively affect the health of hair and nails.

• Medical conditions: Some medical conditions, such as thyroid diseases and autoimmune diseases, can cause hair loss and problems with nails.

Conclusion

The health of hair and nails is a reflection of the general condition of the body. A balanced diet, rich in vitamins, minerals and other important nutrients, plays a key role in maintaining the health and beauty of hair and nails. Proper hair care and nails is also important to maintain their health. If you have any problems with hair or nails, consult a doctor to exclude any medical conditions.