What vitamins are needed for hair density

What vitamins are needed for hair density

Hair is not only a decoration, but also a reflection of inner health. Thick, shiny and strong hair indicates a balanced diet and general well -being. Unfortunately, many factors, such as stress, genetics, hormonal changes, improper care and, of course, deficiency of vitamins and minerals, can negatively affect the health of the hair, leading to thinning, falling out and slow growth. To maintain hair health and stimulate their growth, it is necessary to provide the body with a sufficient amount of necessary nutrients. In this article, we will examine in detail the key vitamins and minerals that play an important role in maintaining the density and health of the hair, as well as analyze their functions, sources and signs of deficiency.

1. Vitamin A (retinol): maintaining the health of the scalp and sebum synthesis

Vitamin A is a fat -soluble vitamin necessary for the growth and development of cells, including the cells of the scalp and hair follicles. He plays a key role in maintaining the health of the scalp, contributing to the production of sebum (sebuma). Sebum is a natural oil that moisturizes the scalp and hair, preventing their dryness and brittleness.

• Functions:

  • Stimulates cell growth: Vitamin A contributes to the division and differentiation of cells of hair follicles, which is important for the growth of new hair.
  • Supports the health of the scalp: It helps to maintain the optimal level of moisturizing the scalp, preventing dryness, itching and dandruff, which can negatively affect hair growth.
  • Regulates the production of sebum: Vitamin A is necessary for the normal operation of the sebaceous glands that produce sebum. A balanced amount of sebum protects the hair from damage and prevents its overdrying.

• Sources:

  • Animal products: Liver, fish oil, dairy products (milk, cheese, oil), eggs.
  • Plant products (beta-carotene): Carrots, sweet potatoes, pumpkin, spinach, cabbage, mango, apricots. The body transforms beta-carotene into vitamin A.

• Signs of deficiency:

  • Dry scalp and hair: The disadvantage of vitamin A can lead to a decrease in sebum production, which makes the hair dry, brittle and prone to split ends.
  • Slow hair growth: Vitamin A deficiency can slow down the division of hair follicles, which leads to a slowdown in hair growth.
  • Dandruff: Dry scalp caused by a lack of vitamin A can lead to dandruff.
  • Hair loss: In severe cases, vitamin A deficiency can lead to hair loss.

• Important: Excess vitamin and can also be harmful and lead to hair loss, so it is important to observe the recommended daily dose. Before taking additives with vitamin A, it is recommended to consult a doctor.

2. Vitamins of Group B: Biotin (B7), B12, folic acid (B9), pantothenic acid (B5): Energy for hair growth and maintaining blood health

B vitamins are a complex of water -soluble vitamins that play an important role in the metabolism of the energy necessary for the growth and functioning of cells, including cells of hair follicles. Some vitamins of group B, such as biotin, B12, folic acid and pantotenic acid, are especially important for the health and density of hair.

• Biotin (B7):

  • Functions: Biotin is necessary for the synthesis of keratin – the main protein, of which the hair, skin and nails consist. It also participates in the metabolism of carbohydrates, fats and proteins, providing the energy of the cells of the hair follicles.
  • Sources: Eggs (especially yolk), liver, nuts (almonds, walnuts, peanuts), seeds (sunflower, pumpkin), mushrooms, avocados, sweet potatoes, salmon.
  • Signs of deficiency: Hair loss, thinning of hair, fragility of nails, skin rashes, fatigue.

• Vitamin B12 (cobalamin):

  • Functions: Vitamin B12 is necessary for the formation of red blood cells, which cause oxygen and nutrients to hair follicles. It also participates in the synthesis of DNA and RNA, important for the growth and division of cells.
  • Sources: Products of animal origin: meat (beef, pork, chicken), fish (salmon, tuna), dairy products (milk, cheese, yogurt), eggs. Vegetarians and vegans may require additional intake of vitamin B12 in the form of additives.
  • Signs of deficiency: Fatigue, weakness, anemia, numbness and tingling in the limbs, hair loss.

• Folic acid (B9):

  • Functions: Folic acid is important for the growth and division of cells, as well as for the synthesis of DNA and RNA. It is necessary for the formation of red blood cells, which deliver oxygen to hair follicles.
  • Sources: Dark green leafy vegetables (spinach, broccoli, Romen salad), legumes (lentils, beans, peas), asparagus, avocados, citrus fruits, eggs.
  • Signs of deficiency: Fatigue, weakness, anemia, hair loss, gray hair, ulcers in the mouth.

• Pantotenic acid (B5):

  • Functions: Pantotenic acid is involved in the metabolism of fats, carbohydrates and proteins, as well as in the synthesis of coherent A, which is necessary for energy metabolism. It also helps to maintain skin and hair health.
  • Sources: Meat, fish, eggs, dairy products, mushrooms, avocados, broccoli, sweet potatoes, whole grain products.
  • Signs of deficiency: Fatigue, insomnia, depression, irritability, hair loss, gray hair.

3. Vitamin C (ascorbic acid): antioxidant protection and collagen synthesis

Vitamin C is a powerful antioxidant that protects the cells, including the cells of hair follicles, from damage to free radicals. It is also necessary for the synthesis of collagen – a protein that strengthens the hair and supports their structure.

• Functions:

  • Antioxidant Protection: Vitamin C neutralizes free radicals that can damage the cells of hair follicles and slow down hair growth.
  • Collagen synthesis: Vitamin C is necessary for the production of collagen, which strengthens the hair, makes it more elastic and prevents brittleness.
  • Improves iron absorption: Vitamin C helps the body absorb iron, which is also important for hair health.

• Sources: Citrus fruits (oranges, lemons, grapefruits), berries (strawberries, blueberries, raspberries), kiwi, pepper (red, green), broccoli, Brussels cabbage, spinach.

• Signs of deficiency: Fatigue, weakness, bleeding of gums, slow healing of wounds, dry skin, brittle hair, hair loss.

4. Vitamin D: regulation of hair growth and scalp health

Vitamin D is a fat -soluble vitamin that plays an important role in the regulation of hair growth and maintaining the health of the scalp. Studies show that vitamin D deficiency can be associated with hair loss.

• Functions:

  • Stimulates hair growth: Vitamin D can stimulate the growth of new hair, activating certain genes involved in the formation of hair follicles.
  • Supports the health of the scalp: Vitamin D helps maintain the health of the scalp, regulating inflammatory processes and contributing to the normal functioning of the immune system.

• Sources:

  • Sunlight: The body produces vitamin D under the influence of sunlight. However, in the winter months and in regions with insufficient sunlight, the production of vitamin D can be reduced.
  • Products: Fatty fish (salmon, tuna, mackerel), fish oil, egg yolk, enriched products (milk, flakes).

• Signs of deficiency: Fatigue, weakness, pain in bones and muscles, depression, hair loss. Before taking additives with vitamin D, it is recommended to consult a doctor and take a blood test to determine the level of vitamin D.

5. Vitamin E (Tocopherol): antioxidant protection and improvement of 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 helps the delivery of nutrients to hair follicles.

• Functions:

  • Antioxidant Protection: Vitamin E neutralizes free radicals that can damage the cells of hair follicles and slow down hair growth.
  • Improves blood circulation: Vitamin E helps to expand blood vessels, improving blood circulation in the scalp and providing hair follicles with the necessary nutrients.

• Sources: Vegetable oils (sunflower, olive, almond), nuts (almonds, walnuts, hazelnuts), seeds (sunflower, pumpkin), avocado, spinach, broccoli.

• Signs of deficiency: It is rare, but can include muscle weakness, fatigue, vision problems, hair loss.

6. Iron: oxygen transport and hairy follicles health

Iron is an important mineral necessary for the formation of hemoglobin – protein in red blood cells, which tolerates oxygen throughout the body, including hair follicles. Iron deficiency can lead to anemia, which can negatively affect the health of the hair.

• Functions:

  • Oxygen transport: Iron provides oxygen delivery to hair follicles necessary for their normal functioning and growth.
  • Participates in cell growth: Iron is involved in the growth and division of cells, including cells of hair follicles.

• Sources:

  • Hemic iron (better absorbed): Red meat (beef, lamb), poultry (chicken, turkey), fish (salmon, tuna).
  • Neghemian iron: Legumes (lentils, beans, peas), dark green leafy vegetables (spinach, cabbage), nuts (almonds, cashew), seeds (pumpkin, sunflower), enriched cereals. To improve the absorption of a non -meter iron, it is recommended to use it with products rich in vitamin C.

• Signs of deficiency: Fatigue, weakness, pallor of the skin, headaches, dizziness, shortness of breath, hair loss. Before taking additives with iron, it is recommended to consult a doctor and take a blood test to determine the level of iron.

7. Zinc: tissue growth and hair restoration

Zinc is an important mineral necessary for the growth and restoration of fabrics, including fabrics of hair follicles. It also participates in the synthesis of proteins necessary for hair growth, and helps maintain the health of the sebaceous glands that produce sebum.

• Functions:

  • Tissue growth: Zinc is necessary for the growth and restoration of tissues of hair follicles.
  • Protein synthesis: Zinc is involved in the synthesis of proteins necessary for hair growth.
  • Regulates the work of the sebaceous glands: Zinc helps to maintain the health of the sebaceous glands that produce sebum, moisturizing the scalp and hair.

• Sources: Oysters, red meat, poultry, nuts (cashews, almonds), seeds (pumpkin, sunflower), legumes (lentils, beans, peas), whole grain products.

• Signs of deficiency: Hair loss, slow healing of wounds, skin rashes, reduction of immunity, loss of appetite.

8. Selenium: antioxidant protection and regulation of thyroid hormones

Selenium is a trace element that is a powerful antioxidant and helps to protect the cells from damage to free radicals. It also plays an important role in the regulation of thyroid hormones that affect hair growth.

• Functions:

  • Antioxidant Protection: Selenium protects the cells of hair follicles from damage by free radicals.
  • Regulates thyroid hormones: Selenium is necessary for the normal functioning of the thyroid gland, which produces hormones that affect hair growth.

• Sources: Brazilian nuts (one or two nuts per day provide a daytime need for Selena), tuna, plague, sardines, shrimp, beef, bird, eggs, sunflower seeds, mushrooms.

• Signs of deficiency: Hair loss, fatigue, weakness, reduction of immunity, problems with the thyroid gland. Excess selenium can also be harmful, so it is important not to exceed the recommended daily dose.

9. Omega-3 fatty acids: head of the scalp and a decrease in inflammation

Omega-3 fatty acids are essential fatty acids that have anti-inflammatory properties and contribute to maintaining the health of the scalp.

• Functions:

  • Reduce inflammation: Omega-3 fatty acids reduce inflammation in the scalp, which can contribute to hair growth.
  • Support the health of the scalp: Omega-3 fatty acids help maintain the health of the scalp, moisturizing it and preventing dryness and itching.

• Sources: Fat fish (salmon, tuna, mackerel, sardines), linseed oil, chia seeds, walnuts.

How to ensure sufficient intake of vitamins and minerals?

The best way to get the necessary vitamins and minerals is a balanced diet, including a variety of foods from all food groups. However, in some cases, additives may be required. Here are some tips:

• Diversify your diet: Include in your diet a wide range of fruits, vegetables, whole grain products, legumes, nuts, seeds, fish, poultry and meat.
• Pay attention to products rich in the necessary vitamins and minerals: Focus on products that are good sources of vitamins and minerals necessary for the health of hair.
• Contact a doctor or a nutritionist: If you suspect a deficiency of vitamins or minerals, consult a doctor or a nutritionist to consult and conduct the necessary tests. The doctor may prescribe the appropriate additives to you.
• Do not abuse additives: Take additives only on the recommendation of a doctor and follow the recommended dosage. Excess of vitamins and minerals can be harmful to health.
• Pay attention to other factors: In addition to vitamins and minerals, other factors, such as stress, hormonal changes, genetics and hair care, influence the health of the hair. Try to lead a healthy lifestyle and properly care for your hair.

It is important to remember:

• Before taking any additives, you need to consult a doctor.
• Additives are not replacing a balanced diet.
• Self -medication can be dangerous to health.

Remember that hair health is a comprehensive process that requires attention to various factors. Proper nutrition, a healthy lifestyle and proper hair care will help you maintain their health and density.