Top vitamins for hair growth

Top Vitamins for hair growth: guide to luxurious hair

Healthy and strong hair is not only an aesthetic component, but also a reflection of the general state of the body. Breeding, loss and slow hair growth can be a signal about the deficiency of important nutrients, including vitamins. In this article, we will consider key vitamins necessary to maintain hair health and stimulate their growth, as well as analyze their effect, sources and methods of application.

Vitamin A: Growth and Moisturization Regulator

Vitamin A is a fat -soluble vitamin that plays a crucial role in cell differentiation, immune function and vision. For hair, it is important due to its effect on the synthesis of sebum, a natural moisturizing agent that nourishes the scalp and provides healthy shine with hair.

• How it works: Vitamin A contributes to the growth of cells, including cells of hair follicles. It also supports the health of the scalp, preventing dryness and peeling, which can lead to dandruff and slowing down hair growth. A sufficient amount of skin fat provides hydration of hair, making them less brittle and prone to split ends.
• Deficiency: The lack of vitamin A can lead to dry scalp, dandruff, dullness and brittle hair. In severe cases, hair loss may be observed.
• Sources: Wealthy with vitamin A products of animal origin, such as liver, egg yolk, butter and milk. Plant sources contain beta-carotene, which in the body is converted into vitamin A. These include carrots, pumpkin, sweet potatoes, spinach, broccoli and other dark green and orange vegetables and fruits.
• How to accept: To maintain hair health, it is recommended to get vitamin A from food. In some cases, the doctor may prescribe additives with vitamin A, but caution should be observed and not exceed the recommended dosage, since the excess of vitamin and can also negatively affect health. The recommended daily vitamin A rate is 900 mcg for men and 700 mcg for women.
• Cautions: Excessive consumption of vitamin A can lead to toxicity, the symptoms of which include hair loss, headaches, nausea and liver damage. Pregnant women should especially carefully monitor the level of vitamin A, since its excess can cause congenital defects in a child.

B vitamins B: Energy for growth and recovery

B vitamins play a key role in energy metabolism, necessary for the growth and restoration of cells, including the cells of the hair follicles. They help the body transform food into energy, which is used to maintain healthy hair growth.

• Biotin (B7): Biotin is one of the most famous vitamins for hair growth. It is involved in the synthesis of keratin, the main building material of the hair. Biotin also helps to strengthen hair and reduce their fragility.

  • How it works: Biotin is necessary for the metabolism of fats, carbohydrates and proteins, providing energy for hair growth. It also supports the health of the scalp, contributing to the improvement of blood circulation and the nutrition of hair follicles.
  • Deficiency: Biotin deficiency can lead to thinning of the hair, their brittleness, seborrheic dermatitis and hair loss.
  • Sources: Biotin is found in the liver, egg yolk, nuts, seeds, avocados, fungi and cauliflower.
  • How to accept: Most people get enough biotin from food. However, if there is a suspicion of deficiency, you can take additives with biotin. The recommended daily dose of biotin is 30 μg.
  • Cautions: Biotin is considered relatively safe, but in high doses can affect the results of some laboratory tests. Therefore, it is important to inform the doctor about taking additives with biotin.

• Niacin (B3): Niacin improves blood circulation in the scalp, providing hair follicles with the necessary nutrients and oxygen.

  • How it works: Niacin expands blood vessels, improving blood flow in the scalp. This contributes to a more effective nutrition of hair follicles and stimulation of hair growth.
  • Deficiency: Niacin deficiency can lead to hair loss, dermatitis and diarrhea.
  • Sources: Niacin is found in meat, fish, poultry, nuts, seeds and grain products.
  • How to accept: The recommended daily dose of Niacin is 16 mg for men and 14 mg for women. Niacin can be obtained from food or taken in the form of additives.
  • Cautions: Reception of high doses of niacin can cause redness of the skin, itching and dizziness. People with liver diseases should take niacin with caution.

• Pantothenic Acid (B5): Pantotenic acid plays an important role in the metabolism of fats and carbohydrates, and also helps to strengthen hair and improve their structure.

  • How it works: Pantotenic acid is involved in the synthesis of coenzyme A, which is necessary for the metabolism of fats and carbohydrates. It also helps to moisturize hair and prevent its fragility.
  • Deficiency: The deficiency of pantothenic acid is rare, but can lead to hair loss, sowing and dermatitis.
  • Sources: Pantotenic acid is contained in many foods, including meat, fish, poultry, eggs, mushrooms, avocados and broccoli.
  • How to accept: The recommended daily dose of pantotenic acid is 5 mg. Most people get a sufficient amount of pantothenic acid from food.
  • Cautions: Pantotenic acid is considered safe, and side effects of its use are rare.

• Vitamin B12 (Cobalamin): Vitamin B12 is necessary for the formation of red blood cells, which cause oxygen and nutrients to hair follicles.

  • How it works: Vitamin B12 is involved in the synthesis of DNA and RNA, as well as in the formation of red blood cells. A sufficient amount of vitamin B12 provides healthy hair growth.
  • Deficiency: Vitamin B12 deficiency can lead to anemia, which is manifested by fatigue, weakness and hair loss.
  • Sources: Vitamin B12 is contained only in animal products, such as meat, fish, poultry, eggs and dairy products. Vegetarians and vegans are recommended to take additives with vitamin B12.
  • How to accept: The recommended daily dose of vitamin B12 is 2.4 μg. Vitamin B12 can be taken in the form of tablets, capsules or injections.
  • Cautions: Vitamin B12 is considered safe, and side effects of its use are rare.

• Folic Acid (B9): Folic acid plays an important role in cell division and tissue growth, including hair follicles.

  • How it works: Folic acid is necessary for the synthesis of DNA and RNA, as well as for the formation of red blood cells. A sufficient amount of folic acid contributes to a healthy hair growth.
  • Deficiency: Folic acid deficiency can lead to anemia, hair loss and a slowdown in their growth.
  • Sources: Folic acid is found in dark green leafy vegetables, citrus fruits, legumes and enriched grain products.
  • How to accept: The recommended daily dose of folic acid is 400 mcg. Pregnant women are recommended to take 600 μg of folic acid per day.
  • Cautions: Folic acid is considered safe, but in high doses, vitamin B12 deficiency can mask.

Vitamin C: antioxidant and collagen stimulator

Vitamin C is a powerful antioxidant that protects the hair follicles from damage to free radicals. It is also necessary for the synthesis of collagen, protein, which forms the basis of the hair and provides its strength.

• How it works: Vitamin C neutralizes free radicals that can damage the cells of hair follicles and slow down hair growth. It also contributes to the production of collagen, which gives the hair elasticity and strength. Vitamin C also improves the absorption of iron, another important trace element for hair health.
• Deficiency: Vitamin C deficiency can lead to fragility of the hair, their dryness, collapsing tips and loss. Dry skin and slow wound healing can also be observed.
• Sources: Vitamin C is found in citrus fruits, berries, kiwi, pepper, broccoli and other fruits and vegetables.
• How to accept: The recommended daily dose of vitamin C is 90 mg for men and 75 mg for women. Smokers are recommended to take more vitamin C, as smoking reduces its level in the body.
• Cautions: Vitamin C is considered safe, but in high doses can cause stomach disorder and diarrhea.

Vitamin D: growth hormone and stimulator of hair follicles

Vitamin D is a fat -soluble vitamin that plays an important role in regulating cell growth and immune function. Studies show that vitamin D can play a role in stimulating hair follicles and maintaining a healthy hair growth cycle.

• How it works: Vitamin D helps to activate hair follicles and stimulate the growth of new hair. It also regulates the immune function, which can be important for the prevention of autoimmune diseases that can lead to hair loss, such as an area of an area.
• Deficiency: Vitamin D deficiency is associated with hair loss, especially with the alopecia of the area and the heterogene hair loss. Other symptoms of vitamin D deficiency include fatigue, bones and muscles, as well as weakening of immunity.
• Sources: Vitamin D is produced in the skin under the influence of sunlight. It is also found in oily fish, egg yolk and enriched food.
• How to accept: The recommended daily dose of vitamin D is 600 IU (international units) for adults. In regions with insufficient sunlight and with vitamin D deficiency, it is recommended to take additives with vitamin D.
• Cautions: Excess vitamin D can lead to hypercalcemia (an increased level of calcium in the blood), which can cause nausea, vomiting, weakness and damage to the kidneys. Before taking additives with vitamin D, it is recommended to consult a doctor.

Vitamin E: antioxidant and blood circulation improved

Vitamin E is a powerful antioxidant that protects the hair follicles from damage to free radicals. It also improves blood circulation in the scalp, providing hair follicles with the necessary nutrients and oxygen.

• How it works: Vitamin E neutralizes free radicals that can damage the cells of hair follicles and slow down hair growth. It also improves blood circulation in the scalp, providing the best nutrition of hair follicles.
• Deficiency: Vitamin E deficiency is rare, but can lead to brittle hair, their dryness and loss.
• Sources: Vitamin E is found in vegetable oils, nuts, seeds, avocados and dark green leafy vegetables.
• How to accept: The recommended daily dose of vitamin E is 15 mg. Vitamin E can be obtained from food or taken in the form of additives.
• Cautions: Vitamin E is considered safe, but in high doses can increase the risk of bleeding. People taking anticoagulants should take vitamin E with caution.

The importance of balanced diet and consultation with a doctor

Although vitamins play an important role in maintaining hair health and stimulating their growth, it is important to remember that they are only one of the factors. Balanced nutrition, sufficient consumption of protein, iron and other trace elements are also necessary for hair health.

Before taking any additives with vitamins, it is recommended to consult a doctor. He will be able to assess the state of your health, determine the presence of a deficiency of vitamins and choose the optimal dosage. Self -medication can be not only ineffective, but also dangerous.

In addition, it is important to remember that hair loss can be caused by various causes, including genetic predisposition, hormonal changes, stress and scalp diseases. In such cases, it is necessary to contact a trichologist for diagnosis and prescribe the appropriate treatment.

The use of vitamins for hair growth can be an effective addition to a comprehensive approach to hair care, including a balanced diet, proper hair care and timely contacting specialists.