Hair vitamins: what to choose

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Part 1: Fundamentals of Vitamins and Hair Health

1.1. The role of vitamins in growth and hair condition

Hair, like any other organ, needs nutrients for healthy growth and maintaining its structure. Vitamins play a key role in metabolic processes that provide these needs. The deficiency of certain vitamins can lead to a slowdown in growth, hair loss, their thinning, brittleness and loss of shine. Understanding how each vitamin affects the hair allows you to consciously choose additives and diet that contribute to their health.

1.1.1. Cell metabolism and hair: Hair grows from hair follicles, small bags located in the scalp. Inside the follicle there is an active division of cells that form the hair rod. This process requires energy and building materials that come from blood flow. Vitamins participate in these processes:

  • B vitamins B: It is necessary for the production of energy at the cellular level. They help follicle cells quickly share and form healthy hair.
  • Vitamin A: Participates in the differentiation of cells, regulating the process of their maturation and specialization. This is important for the correct formation of the structure of the hair.
  • Vitamin C: A powerful antioxidant protecting the follicle cells from damage to free radicals. It is also necessary for the synthesis of collagen, an important structural hair protein.
  • Vitamin D: He plays a role in the regulation of the immune system and can affect the hair growth cycle. Vitamin D deficiency is often associated with hair loss.
  • Vitamin E: Another antioxidant that improves blood circulation in the scalp and feeds the hair follicles.

1.1.2. Hair structure and necessary vitamins: The hair rod consists mainly of keratin, a protein that gives it strength and elasticity. For the synthesis of keratin, amino acids are needed that the body receives from protein foods. However, vitamins play an important role in the regulation of this process and maintain the structure of keratin:

  • Biotin (Vitamin B7): Amino acids are important for the metabolism, including those necessary for the synthesis of keratin. Biotin deficiency can lead to brittleness and thinning of the hair.
  • Folic acid (vitamin B9): Participates in cell division and DNA synthesis necessary for hair growth.
  • Pantotenic acid (vitamin B5): It supports the health of the scalp and can help in the fight against gray hair (although this requires further research).

1.1.3. The effect of vitamins on the scalp: Healthy scalp is the key to healthy hair. Vitamins are involved in maintaining the health of the scalp, adjusting the production of sebum, moisturizing it and protecting it from irritations:

  • Vitamin A: Regulates the production of sebum, preventing dryness and itching of the scalp.
  • Vitamin C: Supports the health of blood vessels of the scalp, improving blood circulation and nutrition of hair follicles.
  • Vitamin E: Protects the scalp from damage to free radicals, which can cause inflammation and irritation.

1.2. The main vitamins for hair health and their functions

Let us consider in detail each vitamin that plays a key role in hair health:

1.2.1. Vitamin A (Retinol):

  • Functions:

    • Regulates the production of sebum, ensuring moisturizing the scalp and hair.
    • Participates in the differentiation of cells, contributing to the formation of a healthy hair structure.
    • Supports the health of the mucous membranes, including the scalp.

  • Signs of deficiency:

    • Dry and itching of the scalp.
    • Breeding and dry hair.
    • Dandruff.

  • Sources:

    • Fat fish (salmon, tuna).
    • Eggs.
    • Dairy products.
    • Vegetables and fruits of orange and yellow (carrots, pumpkin, sweet pepper).
    • Green sheet vegetables (spinach, broccoli).

  • Important: Excess vitamin A can be toxic. It is recommended to observe the recommended dosages.

1.2.2. B vitamins B:

  • General role: B vitamins play an important role in the energy metabolism necessary for hair growth. They also participate in the synthesis of DNA and RNA important for cell division.

  • 1.2.2.1. Biotin (Vitamin B7):

    • Functions:

      • Participates in the metabolism of fats, carbohydrates and proteins, including amino acids necessary for the synthesis of keratin.
      • Supports the health of the skin, nails and hair.

    • Signs of deficiency:

      • Hair loss.
      • Breaking and thinning of hair.
      • Dermatitis.
      • Fragility of nails.

    • Sources:

      • Eggs (especially yolk).
      • Liver.
      • Nuts and seeds (almonds, walnuts, sunflower seeds).
      • Salmon.
      • Avocado.
      • Sweet potato.

    • Important: Biotin is considered relatively safe, but high doses can distort the results of some laboratory tests.

  • 1.2.2.2. Folic acid (vitamin B9):

    • Functions:

      • Participates in cell division and DNA and RNA synthesis.
      • It is necessary for the growth and development of all tissues, including hair.

    • Signs of deficiency:

      • Slow down hair growth.
      • Thinning of the hair.
      • Anemia.
      • Weakness and fatigue.

    • Sources:

      • Dark green leafy vegetables (spinach, Romen salad, broccoli).
      • Oranges and other citrus fruits.
      • Legumes (lentils, beans).
      • Avocado.
      • Enriched grain products.

    • Important: Especially important for pregnant and lactating women.

  • 1.2.2.3. Pantotenic acid (vitamin B5):

    • Functions:

      • Participates in energy metabolism and synthesis of coherent A.
      • Supports the health of the scalp and hair.
      • It can help in the fight against gray hair (additional studies are required).

    • Signs of deficiency:

      • Hair loss.
      • Premature graying of hair.
      • Dermatitis.
      • Fatigue.

    • Sources:

      • Chicken.
      • Beef.
      • Eggs.
      • Avocado.
      • Mushrooms.
      • Broccoli.

  • 1.2.2.4. Vitamin B12 (cobalamin):

    • Functions:

      • Participates in the formation of red blood cells, which transfer oxygen to all tissues of the body, including hair follicles.
      • Supports the health of the nervous system.

    • Signs of deficiency:

      • Hair loss.
      • Weakness and fatigue.
      • Anemia.
      • A tingling in the arms and legs.

    • Sources:

      • Meat.
      • Fish.
      • Eggs.
      • Dairy products.
      • Enriched food (for example, vegetable milk).

    • Important: Vegetarians and vegans need to take vitamin B12 additives, as it is found mainly in animal products.

  • 1.2.2.5. Niacin (Vitamin B3):

    • Functions:

      • Improves blood circulation, contributing to the flow of blood to the scalp and hair follicles.
      • Participates in energy metabolism.

    • Signs of deficiency:

      • Hair loss.
      • Dermatitis.
      • Diarrhea.
      • Depression.

    • Sources:

      • Meat.
      • Fish.
      • Bird.
      • Nuts.
      • Seeds.
      • Grain products.

    • Important: High doses of niacin can cause redness of the skin.

  • 1.2.2.6. Riboflavin (vitamin B2):

    • Functions:

      • Participates in energy metabolism.
      • It is necessary for the health of the skin and hair.

    • Signs of deficiency:

      • Hair loss.
      • Dermatitis.
      • Cracks in the corners of the mouth.
      • Sensitivity to light.

    • Sources:

      • Dairy products.
      • Meat.
      • Eggs.
      • Green sheet vegetables.
      • Enriched grain products.

  • 1.2.2.7. TIAMIN (VITAMIN B1):

    • Functions:

      • Participates in energy metabolism.
      • It is necessary for the health of the nervous system.

    • Signs of deficiency:

      • Hair loss.
      • Fatigue.
      • Irritability.
      • Muscle weakness.

    • Sources:

      • Pork.
      • Whole grain products.
      • Legumes.
      • Nuts.
      • Seeds.

1.2.3. Vitamin C (ascorbic acid):

  • Functions:

    • A powerful antioxidant that protects cells from damage to free radicals.
    • It is necessary for the synthesis of collagen, an important structural hair protein.
    • Improves the absorption of iron.

  • Signs of deficiency:

    • Brighten hair.
    • Dry skin.
    • Slow wound healing.
    • Fatigue.

  • Sources:

    • Citrus fruits (oranges, lemons, grapefruits).
    • Berries (strawberries, blueberries, raspberries).
    • Pepper (sweet pepper, chili pepper).
    • Broccoli.
    • Spinach.
    • Kiwi.

  • Important: Vitamin C is water -soluble, so it does not accumulate in the body and it must be regularly obtained with food or additives.

1.2.4. Vitamin D (calciferol):

  • Functions:

    • Regulates the immune system.
    • It can affect the hair growth cycle.
    • It is necessary for the absorption of calcium, important for the health of bones and hair.

  • Signs of deficiency:

    • Hair loss (especially heterogeneous loss).
    • Fatigue.
    • Bones and muscles.
    • Depression.

  • Sources:

    • Sunlight (the body synthesizes vitamin D under the influence of sunlight).
    • Fat fish (salmon, tuna, mackerel).
    • Egg yolk.
    • Enriched food (milk, juices, cereals).

  • Important: Many people experience vitamin D, especially in the winter season. It is recommended to take a blood test to the level of vitamin D and, if necessary, take additives.

1.2.5. Vitamin E (tocopherol):

  • Functions:

    • A powerful antioxidant that protects cells from damage to free radicals.
    • Improves blood circulation in the scalp, nourishing hair follicles.
    • Moisturizes the scalp and hair.

  • Signs of deficiency:

    • Dryness and brittle hair.
    • Dry skin.
    • Muscle weakness.
    • Problems with vision.

  • Sources:

    • Vegetable oils (sunflower, olive, almond).
    • Nuts and seeds (almonds, hazelnuts, sunflower seeds).
    • Avocado.
    • Green sheet vegetables (spinach, broccoli).

1.3. Minerals necessary for hair health

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

1.3.1. Iron:

  • Functions:

    • It is necessary for the formation of hemoglobin, which transfers oxygen in the blood.
    • Provides nutrition of hair follicles with oxygen.

  • Signs of deficiency:

    • Hair loss.
    • Weakness and fatigue.
    • Pallor of the skin.
    • Cold arms and legs.

  • Sources:

    • Red meat.
    • Liver.
    • Legumes (lentils, beans).
    • Dark green leafy vegetables (spinach).
    • Enriched grain products.

  • Important: Iron is better absorbed in combination with vitamin C.

1.3.2. Zinc:

  • Functions:

    • Participates in cell division and protein synthesis.
    • Supports the health of the immune system.
    • Regulates the production of skin fat.

  • Signs of deficiency:

    • Hair loss.
    • Dandruff.
    • Slow wound healing.
    • Reducing immunity.

  • Sources:

    • Meat.
    • Seafood (oysters, crabs).
    • Nuts and seeds (pumpkin seeds).
    • Legumes.
    • Whole grain products.

1.3.3. Selenium:

  • Functions:

    • Antioxidant that protects cells from damage by free radicals.
    • It is necessary for the health of the thyroid gland, which plays an important role in hair growth.

  • Signs of deficiency:

    • Hair loss.
    • Fatigue.
    • Reducing immunity.

  • Sources:

    • Brazilian nuts.
    • Seafood (tuna, plague).
    • Eggs.
    • Sunflower seeds.

1.3.4. Magnesium:

  • Functions:

    • Participates in many biochemical reactions in the body, including protein synthesis.
    • It is necessary for the health of the nervous system.

  • Signs of deficiency:

    • Hair loss.
    • Muscle cramps.
    • Fatigue.
    • Irritability.

  • Sources:

    • Green sheet vegetables (spinach).
    • Nuts and seeds.
    • Legumes.
    • Whole grain products.
    • Avocado.

Part 2: Choosing Vitamins for Hair: Guide

2.1. Determining the cause of hair problems

Before you start taking hair vitamins, it is important to understand the cause of the problems. Hair loss, brittleness, dryness or other changes can be caused by various factors, including:

  • Inal meals: Lack of vitamins and minerals necessary for the health of the hair.
  • Stress: Chronic stress can affect the hormonal balance and lead to hair loss.
  • Hormonal changes: Pregnancy, childbirth, menopause, thyroid disease.
  • Genetics: Hereditary predisposition to hair loss.
  • Scalp diseases: Seborrheic dermatitis, psoriasis, fungal infections.
  • Medicines: Some drugs can cause hair loss as a side effect.
  • Incorrect hair care: Excessive use of thermal tools, chemical curls, staining.

2.1.1. Consultation with a doctor:

The most reliable way to determine the cause of hair problems is to consult a trichologist or dermatologist. The doctor will conduct an examination, collect an anamnesis and may prescribe additional studies, such as:

  • Blood test: To assess the level of vitamins, minerals, hormones and other indicators.
  • Trichogram: Analysis of the condition of the hair and scalp under a microscope.
  • Scalp biopsy: In rare cases, it may be required to exclude diseases of the scalp.

2.1.2. Independent assessment:

If there is no way to immediately see a doctor, you can conduct an independent assessment by answering the following questions:

  • When did hair problems began?
  • What changes have occurred with hair (loss, brittleness, dryness, loss of shine)?
  • What factors could affect the condition of the hair (stress, diet, medicine, pregnancy)?
  • What hair care products do you use?
  • Do you have other symptoms, such as fatigue, weakness, skin or nail changes?

2.2. The choice of vitamin complexes

After determining the cause of the problems with the hair, you can begin to choose a vitamin complex. It is important to consider the following factors:

  • Composition: The complex should contain vitamins and minerals necessary for the health of the hair in sufficient dosages.
  • Output form: Complexes can be in the form of tablets, capsules, chewing pastilles, liquids, etc. Choose the most convenient form for you.
  • Manufacturer: Give preference to trusted manufacturers with a good reputation.
  • Reviews: Check out the reviews of other people to learn about the effectiveness and side effects of the complex.
  • Price: Compare prices for various complexes and select the most suitable in terms of price and quality ratio.

2.2.1. General vitamin hair complexes:

There are many vitamin complexes designed specifically for hair health. Usually they contain:

  • Biotin.
  • B vitamins B.
  • Vitamin C.
  • Vitamin D.
  • Vitamin E.
  • Iron.
  • Zinc.
  • Selenium.

2.2.2. Complexes aimed at solving specific problems:

Some complexes contain additional ingredients aimed at solving specific hair problems:

  • Hair loss: They contain components that stimulate hair growth, such as minoxidil (in external means), zinc pyrithion, ketoconazole (in shampoo).
  • Brighten hair: They contain components that strengthen the structure of the hair, such as keratin, collagen, amino acids.
  • Dry hair: They contain components that moisturize hair, such as hyaluronic acid, oil.

2.2.3. Individual selection:

An ideal vitamin complex should be selected individually, taking into account your needs and characteristics of the body. Consultation with a doctor will help to determine what vitamins and minerals you need first.

2.3. Review of popular vitamin hair complexes (examples)

Attention! This section contains examples of popular vitamin complexes. Before use, be sure to consult a doctor and read the instructions. This information is not an advertisement and is presented exclusively for introductory purposes.

  • Solgar Skin, Nails & Hair: Contains MSM (methyl sulfonylmetatan), zinc, copper and vitamin C, which contribute to the production of collagen and keratin.
  • Nature’s Bounty Hair, Skin & Nails: Contains biotin, vitamins A, C and E, as well as antioxidants.
  • Perfectil: Contains a wide range of vitamins and minerals, including biotin, group B vitamins, iron and zinc.
  • Viviscal: Contains the Aminomar C complex, as well as vitamin C and biotin aimed at strengthening hair.
  • Prioress: Contains a millet extract, L-cystine and pantothenic acid that contribute to hair growth and strengthen the roots.

2.4. Dosage and methods of application

It is important to comply with the recommended dosages of vitamins and minerals specified in the instructions for the complex. Exceeding the dosage can lead to side effects.

2.4.1. Recommendations for use:

  • Take vitamins during food to improve their absorption.
  • Drink vitamins with a sufficient amount of water.
  • Do not take several vitamin complexes at the same time without consulting a doctor.
  • The duration of the vitamin administration course is usually 1-3 months.
  • After the course of the course, it is recommended to take a break to avoid an excess of vitamins in the body.

2.4.2. Possible side effects:

In rare cases, taking vitamins can cause side effects, such as:

  • Nausea.
  • Indigestion.
  • Headache.
  • Allergic reactions.

When side effects appear, you should stop taking vitamins and consult a doctor.

2.5. Alternative ways of obtaining vitamins

In addition to vitamin complexes, you can get vitamins and minerals from food. A balanced diet rich in fruits, vegetables, whole grain products, meat, fish and nuts will help provide the body with all the necessary nutrients.

2.5.1. Hair useful products:

  • Eggs: Source of biotin and protein.
  • Salmon: The source of omega-3 fatty acids, vitamin D and protein.
  • Spinach: Source of iron, vitamin A and vitamin C.
  • Sweet potato: Source of vitamin A.
  • Avocado: Source of vitamin E and beneficial fats.
  • Nuts and seeds: Sources of zinc, Selena and Vitamin E.

2.5.2. Additional ways to improve vitamin absorption:

  • Combine products containing iron with products containing vitamin C to improve iron absorption.
  • Avoid the use of coffee and tea during food, as they can prevent the assimilation of some minerals.
  • Prepare the foods or bake them to save more vitamins.

Part 3: Additional factors affecting hair health

3.1. Hair care

Proper hair care plays an important role in their health and beauty.

3.1.1. Selecting shampoo and air conditioning:

  • Choose shampoo and air conditioning suitable for your type of hair (dry, oily, normal, colored).
  • Avoid shampoos with aggressive sulfates (SLS, Sles), which can dry your hair.
  • Use air conditioning after each hair washing to moisturize and smooth it.

3.1.2. Correct hair washing:

  • Do not wash your hair too often so as not to wash off natural oils.
  • Use warm water, not hot, so as not to damage your hair.
  • Gently massage the scalp while washing your hair to improve blood circulation.
  • Rinse the shampoo and air conditioning thoroughly.

3.1.3. Drying and hair styling:

  • Avoid using a hair dryer, ironing and curling iron, if possible.
  • If you use thermal tools, use thermal protection products.
  • Do not comb wet hair, as it is more vulnerable to damage.
  • Use a comb with wide teeth or a brush with natural bristles.

3.1.4. Masks and hair oils:

  • Regularly make hair masks to moisturize, nourish and strengthen them.
  • Use natural oils (coconut, olive, argan, burdock) to strengthen hair and give it shine.

3.2. Stress and health of hair

Chronic stress can negatively affect the health of the hair, causing loss, deceleration of growth and premature heating.

3.2.1. Stress relief methods:

  • Regular physical exercises.
  • Meditation and yoga.
  • A sufficient dream.
  • Proper nutrition.
  • Hobbies and hobbies.
  • Communication with loved ones.

3.3. Diseases and medicines

Some diseases and drugs can affect the condition of the hair.

3.3.1. Diseases affecting the hair:

  • Thyroid diseases (hypothyroidism, hyperthyroidism).
  • Autoimmune diseases (an area of area, systemic lupus erythematosus).
  • Infectious diseases.
  • Railway anemia.
  • Scalp diseases (seborrheic dermatitis, psoriasis).

3.3.2. Medications affecting the hair:

  • Chemotherapeutic drugs.
  • Anticoagulants.
  • Antidepressants.
  • Beta blockers.
  • Some hormonal drugs.

If you take medicines and noticed changes in the hair, consult a doctor.

3.4. Hormonal changes

Hormonal changes associated with pregnancy, birth, menopause and other factors can affect the hair growth cycle.

3.4.1. Pregnancy and childbirth:

During pregnancy, the level of estrogen increases, which leads to an increase in the phase of hair growth and a decrease in loss. After childbirth, the level of estrogens decreases, which can cause heterogene hair loss.

3.4.2. Menopause:

During menopause, the level of estrogen decreases, which can lead to thinning of the hair and its loss.

3.4.3. Thyroid diseases:

Thyroid diseases can cause hormonal imbalance, which can negatively affect the condition of the hair.

Part 4: Modern hair strengthening methods

4.1. Mesotherapy for hair

Mesotherapy is an injection technique in which special cocktails containing vitamins, minerals, amino acids and other beneficial substances are introduced into the scalp. Mesotherapy stimulates hair growth, improves their structure and strengthens the roots.

4.1.1. Indications for mesotherapy:

  • Hair loss (alopecia).
  • Slow down hair growth.
  • Breeding and dry hair.
  • Dandruff.
  • Seborrheic dermatitis.

4.1.2. Contraindications K Mesotherapy:

  • Pregnancy and breastfeeding.
  • Acute infectious diseases.
  • Chronic diseases in the exacerbation stage.
  • Blood diseases.
  • Allergies to the components of the mesococctate.

4.1.3. Mesotherapy procedure:

The mesotherapy procedure is carried out by a cosmetologist. The scalp is treated with an antiseptic, then a mesococctate is inserted using a thin needle. The procedure takes about 30-60 minutes.

4.1.4. Mesotherapy course:

The course of mesotherapy usually consists of 6-10 procedures carried out with an interval of 1-2 weeks.

4.2. Plasmolyphing for hair

Plasmolifting is an injection technique in which the patient’s own plasma is introduced into the scalp, enriched with platelets. Platelets contain growth factors that stimulate hair growth, improve their structure and strengthen the roots.

4.2.1. Indications for plasmolifting:

  • Hair loss (alopecia).
  • Slow down hair growth.
  • Breeding and dry hair.
  • Seborrheic dermatitis.

4.2.2. Contraindications to plasmolifting:

  • Pregnancy and breastfeeding.
  • Acute infectious diseases.
  • Chronic diseases in the exacerbation stage.
  • Blood diseases.
  • Oncological diseases.

4.2.3. Plasmolifting procedure:

The patient is taken from a vein, which is then centrifuged to obtain plasma enriched with platelets. The scalp is treated with an antiseptic, then plasma is administered using a thin needle. The procedure takes about 30-60 minutes.

4.2.4. Plasmolifting course:

The plasmolifting course usually consists of 4-6 procedures carried out at the interval of 3-4 weeks.

4.3. Hair laser therapy (LLLT)

Low -intensity laser therapy (LLLT) is a non -invasive technique in which low intensity laser radiation affects the scalp. LLLT stimulates hair growth, improves blood circulation in the scalp and strengthens the hair follicles.

4.3.1. Indications for LLLT:

  • Hair loss (androgenic alopecia, alopecia of the area).
  • Slow down hair growth.

4.3.2. Contraindications to LLLT:

  • Pregnancy and breastfeeding.
  • Oncological diseases of the scalp.
  • Scalp diseases in the stage of exacerbation.
  • Photo sensitivity.

4.3.3. LLLT procedure:

The LLLT procedure is carried out using special laser devices, such as laser combs, helmets and panels. The device is applied to the scalp for a certain time, according to the instructions.

4.3.4. Course LLLT:

The LLLT course usually consists of several sessions in

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