Vitamins for hair growth: myths and reality

Vitamins for hair growth: myths and reality

Section 1: Hair anatomy and factors affecting its growth

To understand the effectiveness of vitamins for hair growth, it is necessary to understand the structure of the hair and factors affecting its life cycle. The hair consists of two main parts: a hair follicle located in the skin and a hair rod, visible part.

• Hair follicle: This small bag in the skin is hair root. Inside the follicle are cells that actively divide and form hair. Blood vessels that deliver nutrients and oxygen necessary for growth are suitable for the follicle. Also, sebaceous glands are connected to the follicle, which release the skin lard, which moisturizes and protects the hair.
• Hair rod: This is an inanimate structure, consisting mainly of keratin, fibrillar protein. The rod consists of three layers:
  • Cuticle: The outer layer consisting of overlapping scales protecting the inner layers of the hair. A healthy cuticle is smooth and brilliant.
  • Peel: The main layer that determines the color, strength and texture of the hair. Contains the melanin pigment.
  • Medulla: The inner layer, which is not in all hair, especially in thin and bright. The function of the medulla is not fully studied.

Hair life cycle:

Hair passes through three phases of growth:

• Anagen (growth phase): This phase lasts from 2 to 7 years and determines the length of the hair. During the anagen, the cells of the hair follicle are actively divided, leading to the growth of the rod.
• Katagen (transition phase): This phase lasts about 2-3 weeks. Hair growth slows down, the follicle is compressed, and the hair is separated from the blood vessels feeding it.
• Telogen (Phase Salm): This phase lasts about 3 months. The hair remains in the follicle, but does not grow. At the end of the heterogene, the hair falls out, and in its place the new hair in the anagen phase begins to grow.

Hair growth factors:

Hair growth is influenced by numerous factors, including:

• Genetics: The genetic predisposition plays a key role in the density, thickness and speed of hair growth.
• Hormonal background: Hormonal changes, such as pregnancy, menopause or thyroid disease, can significantly affect the growth and loss of hair.
• Nutrition: The lack of nutrients, such as protein, iron, zinc, biotin and vitamins, can lead to a slowdown in growth and thinning of the hair.
• Blood supply: Good blood supply to the scalp is necessary for the delivery of nutrients and oxygen to hair follicles.
• Stress: Chronic stress can negatively affect hair growth, leading to hair loss.
• Age: With age, hair growth rate slows down, and hair follicles can decrease in size.
• Medicines: Some drugs, such as drugs for chemotherapy, antidepressants and anticoagulants, can cause hair loss.
• Scalp diseases: Street diseases, such as seborrheic dermatitis, psoriasis and fungal infections, can interfere with hair growth.
• Hair care: Aggressive styling methods, frequent use of a hair dryer and ironing, as well as a chemical curl and dyeing can damage hair and slow down their growth.

Section 2: The role of vitamins in hair health

Vitamins play an important role in maintaining hair health. They participate in various biochemical processes necessary for growth, strengthening and protecting hair from damage. However, it should be understood that the deficiency of vitamins can affect the health of the hair, but excessive consumption does not always lead to a faster growth or improvement of hair quality, especially in the absence of a deficiency.

• Vitamin A: It is necessary for cell growth, including cells of hair follicles. It also helps the sebaceous glands to produce skin lard, which moisturizes the scalp and hair. Vitamin A deficiency can lead to dry scalp, dandruff and hair loss. However, excess vitamin A can also cause hair loss.
• B vitamins B: These vitamins play an important role in the metabolism of the energy necessary for hair growth.
  • Biotin (Vitamin B7): Often called “vitamin for hair.” It is involved in the synthesis of keratin, the main protein from which the hair consists of. Biotin deficiency can lead to hair loss, fragility of nails and dermatitis. However, a biotin deficiency is rare, and most people get a sufficient amount of biotin from food.
  • Vitamin B12 (cobalamin): It is necessary for the formation of red blood cells, which deliver oxygen and nutrients to hair follicles. Vitamin B12 deficiency can lead to anemia and hair loss.
  • Folic acid (vitamin B9): Important for the growth and division of cells, including cells of hair follicles. Folic acid deficiency can lead to a slowdown in hair growth and their loss.
  • Niacin (Vitamin B3): Improves blood circulation in the scalp, which helps the delivery of nutrients to hair follicles. Niacin deficiency can lead to dry scalp and hair loss.
  • Pantotenic acid (vitamin B5): Strengthens the hair and prevents its brittleness.
• Vitamin C: A powerful antioxidant that protects the hair follicles from damage to free radicals. It is also necessary for the synthesis of collagen, which strengthens the hair. Vitamin C deficiency can lead to dry hair.
• Vitamin D: Plays an important role in regulating hair growth. Studies have shown that vitamin D deficiency can be associated with hair loss, especially with focal alopecia. Vitamin D can also contribute to the activation of hair follicles.
• Vitamin E: Another antioxidant that protects the hair follicles from damage by free radicals. It also improves blood circulation in the scalp. Vitamin E deficiency can lead to dry hair.

Section 3: Minerals for Hair Health

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

• Iron: It is necessary for the formation of hemoglobin, which transfers oxygen to cells of the body, including cells of hair follicles. Iron deficiency is a common cause of hair loss, especially in women. Ferritin, the spare form of iron in the body, is also important to the health of the hair. The low level of ferritin can lead to hair loss, even with a normal level of hemoglobin.
• Zinc: Participates in protein synthesis, including keratin, and plays an important role in tissue growth and restoration, including hair follicles. Zinc deficiency can lead to hair loss, dry scalp and dandruff.
• Selenium: An antioxidant that protects the hair follicles from damage by free radicals. It is also necessary for the synthesis of thyroid hormones, which affect hair growth. Selena deficiency can lead to hair loss, but the excess selenium can also cause hair loss.
• Magnesium: Participates in many biochemical processes in the body, including protein synthesis and energy metabolism. Magnesium deficiency can lead to hair loss and slowing down their growth.
• Silicon: Strengthens the hair and increases its elasticity. It is believed that silicon contributes to the formation of collagen, which strengthens the hair.

Section 4: Myths and reality about vitamins for hair growth

There are many myths about vitamins for hair growth. It is important to separate scientifically sound facts from unreasonable statements.

• Myth: Vitamins can significantly accelerate hair growth.
  • Reality: Vitamins can improve hair growth only if there is a deficiency of certain nutrients. If you do not have a deficiency, taking additional vitamins, most likely, will not lead to a significant acceleration of hair growth.
• Myth: Vitamins can stop hair loss caused by genetic factors or hormonal disorders.
  • Reality: Vitamins can help reduce hair loss caused by a deficiency of nutrients. However, they cannot stop hair loss caused by a genetic predisposition (for example, androgenetic alopecia) or hormonal disorders. In such cases, other methods of treatment are needed, such as minoxidil or finsterida.
• Myth: The more vitamins, the better for hair.
  • Reality: Excessive consumption of some vitamins can be harmful to health and even lead to hair loss. For example, an excess of vitamin A and selenium can cause hair loss. It is important to observe the recommended dosages of vitamins and minerals.
• Myth: All vitamin hair complexes are equally effective.
  • Reality: The effectiveness of vitamin complexes for hair depends on their composition, dosage of ingredients and individual needs of the body. It is important to choose vitamin complexes containing the necessary vitamins and minerals in sufficient dosage.
• Myth: Hair vitamins act instantly.
  • Reality: The results of taking vitamins for hair are not visible immediately. To achieve a noticeable effect, it is necessary to take vitamins regularly for several months.
• Myth: External products with vitamins are more effective than taking vitamins inward.
  • Reality: The effectiveness of external products with vitamins is limited, since vitamins are difficult to penetrate through the skin. The intake of vitamins inward can be more effective, as it ensures the delivery of nutrients to hair follicles through blood. However, external products can provide additional hair and scalp care.
• Myth: Vitamins can turn thin hair into thick.
  • Reality: Vitamins can improve hair quality, strengthen it and give it volume, but they cannot change the genetically determined hair density.

Section 5: How to determine the deficiency of vitamins and minerals

You can determine the deficiency of vitamins and minerals using the following methods:

• Blood test: A blood test allows you to determine the level of various vitamins and minerals in the body. This method is the most accurate way to detect a deficiency of nutrients.
• Consultation with a doctor or trichologist: A doctor or a trichologist can evaluate the condition of your hair and scalp, collect an anamnesis and prescribe the necessary tests to detect a deficiency of vitamins and minerals.
• Pay attention to the symptoms: Some symptoms may indicate a deficiency of certain vitamins and minerals. For example, hair loss, fragility of nails, dry skin, fatigue and weakness.

Section 6: Nutrition for healthy hair

Balanced nutrition is the basis of hair health. It is important to include in the diet products rich in vitamins, minerals and protein.

• Protein: It is necessary for the synthesis of keratin, the main protein from which the hair consists of. Good sources of protein: meat, poultry, fish, eggs, dairy products, legumes and nuts.
• Iron: Contained in red meat, poultry, fish, legumes and spinach. For better assimilation of iron, it is recommended to use products rich in vitamin C.
• Zinc: Contained in meat, seafood, nuts and seeds.
• B vitamins B: Contained in whole grain products, meat, poultry, fish, eggs, dairy products, fruits and vegetables.
• Vitamin C: Contained in citrus fruits, berries, kiwi, Bulgarian pepper and broccoli.
• Vitamin D: Contained in oily fish, eggs and mushrooms.
• Vitamin E: Contained in vegetable oils, nuts and seeds.
• Omega-3 fatty acids: Contained in fatty fish, linen seed and walnuts. Omega-3 fatty acids improve blood circulation in the scalp and contribute to hair growth.

Section 7: Vitamin complexes for hair: how to choose and accept

When choosing a vitamin complex for hair, the following factors must be taken into account:

• Composition: The vitamin complex should contain the necessary vitamins and minerals in a sufficient dosage. Pay attention to the presence of biotin, vitamins of group B, vitamin C, vitamin D, vitamin E, iron, zinc and selenium.
• Dosage: It is important to observe the recommended dosages of vitamins and minerals. Too high doses of some vitamins can be harmful to health.
• Output form: Vitamin complexes are available in various forms of release: tablets, capsules, chewing sweets and liquids. Choose the form of release, which is most convenient for you.
• Manufacturer: Give preference to vitamin complexes from well -known and trusted manufacturers.
• Reviews: Read the reviews of other people who took this vitamin complex.
• Consultation with a doctor: Before taking the vitamin complex, it is recommended to consult a doctor or a trichologist.

How to take vitamin complexes:

• Take vitamins in accordance with the instructions.
• Do not exceed the recommended dosage.
• Take vitamins while eating for better absorption.
• Be patient. The results of taking vitamins are not visible immediately. To achieve a noticeable effect, it is necessary to take vitamins regularly for several months.

Section 8: Alternative methods to improve hair growth

In addition to vitamins and a balanced diet, there are other methods that can help improve hair growth.

• Scalp massage: Scalp massage improves blood circulation in the scalp, which helps the delivery of nutrients to hair follicles.
• Correct hair care: Avoid aggressive styling methods, frequent hairdryer and ironing, as well as chemical curling and staining. Use soft shampoos and air conditioners suitable for your hair type.
• Reducing stress: Chronic stress can negatively affect hair growth. Find the ways to reduce stress, such as yoga, meditation or walking in the fresh air.
• Treatment of diseases of the scalp: If you have diseases of the scalp, such as seborrheic dermatitis, psoriasis or fungal infections, consult a doctor for treatment.
• Minoxidil: Minoxidil is a drug that stimulates hair growth. It is available in the form of a lotion or foam and applied to the scalp.
• Finasters: Finasteride is a drug that blocks the effect of digidrotestosterone (DGT), a hormone causing androgenetic alopecia. It is available only by prescription of a doctor.
• Hair transplant: Hair transplant is a surgical procedure in which hair follicles are transplanted from the donor region (usually from the back of the head) to the area with hair loss.

Section 9: Interaction of vitamins and drugs

It is important to remember that vitamins can interact with some drugs. Before taking vitamins, be sure to consult a doctor, especially if you take any medicine.

• Anticoagulants (for example, warfarin): Vitamin K can reduce the effectiveness of anticoagulants.
• Antibiotics (for example, tetracycline): Iron and zinc can reduce the absorption of antibiotics.
• Levodopa (drug for the treatment of Parkinson’s disease): Vitamin B6 can reduce the effectiveness of levodopa.
• Preparations for the treatment of thyroid gland (for example, levotiroxin): Biotin can affect the results of tests for thyroid hormones.

Section 10: Scientific research and evidence of the effectiveness of hair vitamins

There are scientific studies confirming the effectiveness of some vitamins and minerals for hair health in the presence of a deficiency.

• Biotin: Studies have shown that the intake of biotin can improve the condition of hair and nails in people with a deficiency of biotin.
• Iron: Studies have shown that iron deficiency is a common cause of hair loss, especially in women. Taking iron preparations can help stop hair loss and stimulate their growth in people with iron deficiency.
• Vitamin D: Studies have shown that vitamin D deficiency can be associated with hair loss, especially with focal alopecia. Taking vitamin D preparations can help stop hair loss and stimulate their growth in people with vitamin D.
• Zinc: Studies have shown that zinc deficiency can lead to hair loss. Taking zinc drugs can help stop hair loss and stimulate their growth in people with zinc deficiency.

However, it is worth noting that most studies of the effectiveness of hair vitamins were carried out in public with a deficiency of certain nutrients. Further studies are needed to determine the effectiveness of hair vitamins in people without a nutrient deficiency.

Section 11: Conclusion

Vitamins and minerals play an important role in hair health. The deficiency of certain nutrients can lead to hair loss, slowing down their growth and a deterioration in quality. A balanced diet, rich in vitamins, minerals and protein, is the basis of hair health. If necessary, you can take vitamin complexes for hair, but it is important to consider the individual needs of the body and observe the recommended dosages. Before taking vitamins, it is recommended to consult a doctor or a trichologist. In addition to vitamins, there are other methods that can help improve hair growth, such as scalp massage, proper hair care and decrease in stress.

Section 12: List of used literature.

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