Vitamins and minerals for hair growth: full list

Vitamins and minerals for hair growth: full list

Chapter 1: Biological Fundamentals of Hair Growth and Nutrient Roles

1. 1 Hair structure and growth cycle: Understanding the anatomy of the hair is the key to determining the necessary nutrients. The hair consists of three main parts: cuticles (external protective layer), bark (the bulk of the hair containing pigment) and core (not always present). The hair growth cycle includes three phases: anagen (a phase of active growth lasts from 2 to 7 years), a catagen (a transition phase lasting 2-3 weeks) and a bodyogen (a rest phase that lasts about 3 months). After the heterogene, the hair falls out, and the cycle begins again. The deficiency of nutrients can negatively affect the duration and quality of the anagenic phase, leading to a slowdown in growth, thinning and hair loss.

2. 2 Hair metabolism and its dependence on nutrients: Hair growth is an energy -consuming process that requires the constant receipt of the necessary building materials and cofactors for enzymes. The cells of the hair follicle are one of the fastest dividing cells in the body, so they are especially sensitive to a deficiency of nutrients. Proteins (amino acids) are the main building blocks for keratin, the main hair protein. Vitamins and minerals act as cofactors for enzymes involved in keratin synthesis, cell division and antioxidant protection of the hair follicle.

3. 3 Factors affecting the condition of the hair: In addition to the deficiency of nutrients, other factors, such as genetics, hormonal background, age, stress, diseases and aggressive external effects (for example, frequent staining, chemical curls, the use of hot tools for styling), affect the condition of the hair. Accounting for these factors is important for developing an integrated approach to improving hair health.

4. 4 The role of microcirculation in the nutrition of hair follicles: Healthy blood circulation in the scalp provides the delivery of the necessary nutrients and oxygen to hair follicles. Violation of microcirculation can lead to insufficient hair nutrition and slowing down their growth. Some vitamins and minerals, such as vitamin E and niacin (vitamin B3), help improve blood circulation and, therefore, improve hair nutrition.

Chapter 2: Vitamins necessary for hair growth and health

2. 1 Vitamin A (retinol and beta-carotene): Vitamin A is necessary for the growth and differentiation of cells, including the cells of the hair follicle. It also contributes to the production of sebum, which moisturizes the scalp and hair. Vitamin A deficiency can lead to dryness, brittleness and hair loss. However, excess vitamin and can also be harmful and lead to hair loss. The recommended daily dose of vitamin A is 900 μg for men and 700 μg for women. Sources of vitamin A: liver, dairy products, eggs, as well as beta-carotene, which is found in carrots, pumpkin, sweet potatoes and other vegetables and fruits of orange and yellow.

3. 2 B vitamins (B1, B2, B3, B5, B6, B7, B9, B12): B vitamins play an important role in the metabolism of energy and cellular division, which is necessary for hair growth.

   • Vitamin B1 (TIAMIN): Participates in the metabolism of carbohydrates, providing the energy of the cell of the hair follicle.
   • Vitamin B2 (Riboflavin): It is necessary for cellular respiration and metabolism of fats and proteins, which is important for the structure and health of the hair.
   • Vitamin B3 (Niacin): Improves blood circulation in the scalp, contributing to the delivery of nutrients to hair follicles. It can cause redness of the skin (Flush effect).
   • Vitamin B5 (pantotenic acid): Participates in the synthesis of coenzyme A necessary for the metabolism of fats and carbohydrates. It is believed that it helps to strengthen the hair and prevent their loss.
   • Vitamin B6 (Pyridoxin): Participates in the metabolism of amino acids necessary for the synthesis of keratin. Deficiency can lead to dermatitis and hair loss.
   • Vitamin B7 (Biotin): Often they are called “beauty vitamin.” It is necessary for the metabolism of fats, carbohydrates and amino acids. Strengthens hair and nails. Biotin deficiency is relatively rare, but can lead to hair loss, seborrheic dermatitis and fragility of nails.
   • Vitamin B9 (folic acid): It is necessary for cell division and growth, especially during pregnancy. Deficiency can lead to anemia and hair loss.
   • Vitamin B12 (cobalamin): It is necessary for the formation of red blood cells, which deliver oxygen to hair follicles. Deficiency can lead to anemia and hair loss. It is especially important for vegetarians and vegans, as it is contained mainly in animal products.

4. 3 Vitamin C (ascorbic acid): A powerful antioxidant protects hair follicles from damage to free radicals. It is necessary for the synthesis of collagen that strengthens the hair. Improves the absorption of iron. The recommended daily dose is 90 mg for men and 75 mg for women. Sources of vitamin C: citrus fruits, berries, kiwi, pepper, broccoli.

5. 4 Vitamin D (calciferol): He plays a role in the regulation of cell growth and differentiation, including the cells of the hair follicle. Associated with activation of vitamin D receptors in hair follicles. The deficiency of vitamin D is associated with various types of hair loss, including heterogene alopecia and focal alopecia. The recommended daily dose is 600 IU (15 μg) for adults. Sources of vitamin D: sunlight, oily fish, egg yolk, enriched products (milk, flakes).

6. 5 Vitamin E (tocopherol): A powerful antioxidant protects hair follicles from damage to free radicals. Improves blood circulation in the scalp, contributing to the delivery of nutrients to hair follicles. The recommended daily dose is 15 mg. Sources of vitamin E: vegetable oils, nuts, seeds, green leafy vegetables.

Chapter 3: Minerals necessary for hair growth and health

7. 1 Iron: It is necessary for the formation of hemoglobin, which transfers oxygen to cells, including the cells of the hair follicle. Iron deficiency (iron deficiency anemia) is one of the most common causes of hair loss, especially in women. The recommended daily dose is 8 mg for men and 18 mg for women (the need increases during pregnancy). Sources of iron: red meat, liver, poultry, fish, legumes, dark green leafy vegetables, enriched cereals. To improve iron absorption, it is recommended to use it with products rich in vitamin C.

8. 2 Zinc: It is necessary for the synthesis of protein, cell division and immune function. Participates in the formation of keratin. Zinc deficiency can lead to hair loss, dry scalp and dandruff. The recommended daily dose is 11 mg for men and 8 mg for women. Sources of zinc: seafood (especially oysters), red meat, poultry, nuts, seeds, legumes.

9. 3 Selenium: Antioxidant, protects the cells from damage by free radicals. Participates in the regulation of thyroid hormones that affect hair growth. Selena deficiency can lead to hair loss and dandruff. Excess selenium can also be harmful and lead to hair loss. The recommended daily dose is 55 μg. Sources of Selena: Brazilian nuts, seafood, meat, poultry, eggs, mushrooms.

10. 4 Magnesium: Participates in more than 300 enzymatic reactions in the body, including protein and energy synthesis. It is necessary for the health of bones and muscles. Magnesium deficiency can be associated with hair loss. The recommended daily dose is 400 mg for men and 310 mg for women. Sources of magnesium: green leafy vegetables, nuts, seeds, legumes, whole grains.

11. 5 Copper: It is necessary for the formation of collagen and elastin, which strengthen the hair. Participates in the formation of melanin, pigment responsible for hair color. The shortage of copper can lead to thinning and graying of the hair. The recommended daily dose is 900 mcg. Sources of copper: seafood, nuts, seeds, legumes, liver, mushrooms.

12. 6 Silicon: It is important for the formation of collagen and connective tissue. It is believed that it strengthens the hair and promotes its growth. The exact recommended doses are not set, but silicon is contained in products such as oats, rice, bananas, green beans.

13. 7 Iodine: It is necessary for the normal functioning of the thyroid gland, which regulates metabolism and hair growth. Iodine deficiency can lead to hypothyroidism, which can cause hair loss. The recommended daily dose is 150 mcg. Sources of iodine: iodized salt, seafood, dairy products.

Chapter 4: Other important nutrients and additives for hair growth

14. 1 Amino acids (L-cysteine, L-lisine, L-metionine): Amino acids are construction blocks for keratin, the main hair protein. L-cysteine, L-lysine and L-metionine are especially important for the synthesis of keratin. Addresses with amino acids can be useful to strengthen hair and stimulate their growth.

15. 2 Omega-3 fatty acids: It is necessary for the health of the scalp and hair. Improve hydration of scalp and reduce inflammation. Sources of omega-3 fatty acids: fatty fish (salmon, sardins, macrel), linen seed, chia seeds, walnuts.

16. 3 Collagen: The main structural protein in the body, including skin, hair and nails. Addresses with collagen can improve the elasticity and strength of the hair.

17. 4 MSM (methyl sulfonylmetatan): Organic compound of sulfur, which can contribute to hair growth and strengthening nails. It is believed that it improves the synthesis of collagen and keratin.

18. 5 Green tea extract: Contains antioxidants that can protect hair follicles from damage to free radicals. Some studies show that it can stimulate hair growth.

19. 6 Saw Palmetto (dwarf palm extract): Used to treat androgenic alopecia (male baldness). It is believed that it blocks digidrotestosterone (DGT), a hormone that plays a role in hair loss.

Chapter 5: Diagnosis of Nutrient deficiency and the selection of additives

20. 1 Blood test for vitamins and minerals: The most accurate way to determine the deficiency of nutrients. A blood test can reveal a deficiency of vitamins D, B12, iron, zinc and other important nutrients.

21. 2 Consultation with a doctor or trichologist: It is important to consult a doctor or a trichologist to determine the cause of hair loss and prescribe the appropriate tests and treatment.

22. 3 The choice of quality additives: When choosing additives, it is important to pay attention to the quality of the product, the reputation of the manufacturer and the availability of quality certificates.

23. 4 Individual approach: There is no universal solution for everyone. It is necessary to take into account the individual needs of the body and existing deficiency of nutrients.

24. 5 Balanced nutrition: Reception of additives should be complemented by a balanced diet, rich fruits, vegetables, proteins and healthy fats.

Chapter 6: Nutrition for Hair Health: Practical Recommendations

25. 1 Include in the diet products rich in protein: Protein is necessary for the synthesis of keratin, the main hair protein. Use enough meat, fish, poultry, eggs, legumes and nuts.

26. 2 Use products rich in iron: Iron deficiency is a common cause of hair loss, especially in women. Include red meat, liver, poultry, legumes and dark green leafy vegetables in the diet.

27. 3 Use products rich in group B vitamins: B vitamins in are necessary for the metabolism of energy and cell division. Include whole grain products, meat, fish, poultry, eggs, dairy products and green vegetables in the diet.

28. 4 Use products rich in vitamin C: Vitamin C is a powerful antioxidant that protects the hair follicles from damage. Include citrus fruits, berries, kiwi, pepper and broccoli in the diet.

29. 5 Use products rich in omega-3 fatty acids: Omega-3 fatty acids are necessary for the health of the scalp and hair. Include fatty fish (salmon, sardins, mackerel), linen seed, chia seeds and walnuts in the diet.

30. 6 Limit the use of processed products, sugar and alcohol: These products can negatively affect the health of hair and scalp.

31. 7 Drink enough water: Water is necessary to moisturize the scalp and hair. It is recommended to drink at least 8 glasses of water per day.

Chapter 7: Alternative methods of stimulation of hair growth

32. 1 Head massage: Improves blood circulation in the scalp and helps the delivery of nutrients to hair follicles.

33. 2 Using natural oils (coconut, argan, burdock): They nourish and moisturize the hair, strengthen the hair follicles.

34. 3 Aromatherapy (rosemary oils, lavender, cedar): Some essential oils can stimulate hair growth and improve blood circulation in the scalp.

35. 4 Minoxidil: The drug for external use, which stimulates hair growth with androgenic alopecia.

36. 5 Laser therapy: Low -level laser therapy (LLLT) can stimulate hair growth by improving blood circulation and cellular metabolism.

Chapter 8: common myths about vitamins and hair minerals

37. 1 Myth: Large doses of vitamins and minerals are always better: Excess of some vitamins and minerals can be harmful and lead to hair loss. It is important to follow the recommended doses.

38. 2 Myth: Vitamins and minerals are the only solution to the problem of hair loss: Hair loss can be caused by various factors such as genetics, hormonal background, stress and disease. It is necessary to identify the cause of hair loss and develop an integrated approach to treatment.

39. 3 Myth: All hair additives are equally effective: The quality and composition of the additives can vary greatly. It is important to choose quality products from reliable manufacturers.

40. 4 Myth: The result of taking vitamins and minerals will be visible immediately: Hair growth is a slow process. The result of taking vitamins and minerals can only be noticeable after a few months.

Chapter 9: Conclusion: an integrated approach to hair health

41. 1 The importance of a balanced diet: Balanced nutrition is the basis of hair health. Include a variety of products rich in proteins, vitamins, minerals and healthy fats in the diet.

42. 2 Accounting for individual needs: There is no universal solution for everyone. It is necessary to take into account the individual needs of the body and existing deficiency of nutrients.

43. 3 Consultation with a specialist: It is important to consult a doctor or a trichologist to determine the cause of hair loss and prescribe the appropriate tests and treatment.

44. 4 Patience and sequence: Hair growth is a slow process. You must be patient and consistent in fulfilling the recommendations of a doctor or a trichologist.

45. 5 The influence of the way of life: A healthy lifestyle, including sufficient sleep, a decrease in stress and rejection of bad habits, can positively affect hair health.

This article provides a detailed overview of vitamins and minerals for hair growth, addressing biological fundamentals, specific nutrients, diagnostic approaches, dietary recommendations, alternative methods, and common myths. It emphasizes the importance of a holistic and individualized approach to hair health.