B vitamins for hair growth: Features of use

B vitamins for hair growth: Features of use

Overview of group B vitamins and their roles in hair health

B vitamins, also known as vitamins of complex B, are a group of eight water -soluble vitamins that play an important role in cell metabolism. They are necessary to maintain the normal function of the nervous system, skin, eye, liver and, of course, hair. B vitamins deficiency can lead to various health problems, including hair loss, slowing down their growth and deterioration of their quality. Consider each vitamin of group B more details and study its effect on the health of the hair, as well as the features of application to achieve optimal results.

B1 (thiamine): Energy for hair follicles

Tiamin, or vitamin B1, is involved in carbohydrate metabolism, turning them into the energy necessary for the normal operation of cells, including the cells of hair follicles. It plays a key role in the Crebs cycle, which provides energy of cellular respiration. The disadvantage of thiamine can lead to a decrease in the energy level, which negatively affects the activity of hair follicles, leading to a slowdown in hair growth and their thinning.

• The mechanism of action: Tiamine provides hairline follicles with the necessary energy for the active division of cells and the synthesis of keratin, the main protein, of which the hair consists of. It also helps to improve blood circulation in the scalp, ensuring the delivery of nutrients to hair follicles.
• Signs of deficiency: Fatigue, irritability, reduction of appetite, muscle weakness, tingling in the limbs and problems with hair (loss, thinning, brittleness).
• Sources: Whole grains (brown rice, oatmeal), pork, legumes (beans, lentils), nuts and seeds.
• Methods of application: Adding to the diet of products rich in thiamine. If necessary, taking additives, but only after consulting a doctor. The recommended daily dose of thiamine is 1.2 mg for men and 1.1 mg for women.
• Hair influence: Improving hair growth, strengthening hair follicles, giving shine and vitality to the hair.

B2 (riboflavin): head of the scalp and shine of hair

Riboflavin, or vitamin B2, is necessary for the growth and restoration of cells, as well as to maintain skin health. It plays an important role in the metabolism of fats, carbohydrates and proteins, providing the body with energy. Riboflavin deficiency can lead to dryness and peeling of the scalp, which prevents the normal hair growth and worsens their appearance.

• The mechanism of action: Riboflavin is involved in the redox reactions necessary for the normal functioning of the cells of the scalp and hair follicles. It also contributes to the synthesis of collagen, important for strengthening hair and giving it elasticity.
• Signs of deficiency: Cracks in the corners of the mouth, inflammation of the mucous membranes, photophobia, dermatitis, hair loss and their fat content at the roots with dry tips.
• Sources: Dairy products, eggs, meat, green leafy vegetables (spinach, broccoli), mushrooms.
• Methods of application: The use of products rich in riboflavin. If necessary, taking additives, but only after consulting a doctor. The recommended daily dose of riboflavin is 1.3 mg for men and 1.1 mg for women.
• Hair influence: Prevention of dry scalp, improving the structure of the hair, giving it shine and healthy, regulation of the production of sebum.

B3 (niacin): Improving blood circulation and stimulation of hair growth

Niacin, or vitamin B3, plays an important role in the metabolism of energy and the functioning of the nervous system. It also helps to expand blood vessels, improving blood circulation in the scalp. This ensures the delivery of nutrients and oxygen to hair follicles, stimulating their growth.

• The mechanism of action: Niacin improves blood circulation in the scalp, which contributes to the flow of more nutrients and oxygen to hair follicles. It is also involved in the synthesis of keratin, the main protein, of which the hair consists of.
• Signs of deficiency: Weakness, fatigue, headaches, loss of appetite, digestive disorders, dermatitis, hair loss.
• Sources: Meat, poultry, fish, peanuts, mushrooms, whole grains.
• Methods of application: The use of products rich in niacin. If necessary, taking additives, but only after consulting a doctor. The recommended daily dose of Niacin is 16 mg for men and 14 mg for women. External use in the form of masks and lotions for the scalp (high concentrations should be avoided, as this can cause redness and burning).
• Hair influence: Stimulation of hair growth, strengthening hair follicles, improving blood supply to the scalp, giving hair and elasticity to hair.

B5 (pantothenic acid): moisturizing and hair restoration

Pantotenic acid, or vitamin B5, is necessary for the normal functioning of the adrenal glands and energy production. It also plays an important role in moisturizing and restoring hair. The deficiency of pantothenic acid can lead to dryness, brittleness and hair loss.

• The mechanism of action: Pantotenic acid is involved in the metabolism of fats, carbohydrates and proteins, providing the energy of the cells of the hair follicles. It also helps to retain moisture in the hair, making them more elastic and resistant to damage.
• Signs of deficiency: Fatigue, headaches, insomnia, irritability, muscle convulsions, hair loss, early sowing.
• Sources: Meat, poultry, fish, eggs, dairy products, avocados, mushrooms, legumes.
• Methods of application: The use of products rich in pantothenic acid. If necessary, taking additives, but only after consulting a doctor. The recommended daily dose of pantotenic acid is 5 mg. The use of cosmetics (shampoos, air conditioners, masks) with panthenol (provitamin B5), which easily penetrates the structure of the hair and has a moisturizing and restoring effect.
• Hair influence: Moisturization of hair, strengthening their structure, restoring damaged hair, giving it shine and elasticity, preventing hair loss.

B6 (pyridoxin): keratin synthesis and hormone regulation

Pyridoxine, or vitamin B6, plays an important role in the synthesis of proteins, including keratin, the main protein from which the hair consists of. He also participates in the regulation of hormones that can affect hair growth. Pyridoxine deficiency can lead to hair loss and scalp dermatitis.

• The mechanism of action: Pyridoxine is involved in the metabolism of amino acids necessary for the synthesis of keratin. It also regulates the level of hormones, such as testosterone and dihydrotestosterone (DGT), which can affect hair growth.
• Signs of deficiency: Irritability, depression, weakness, anemia, dermatitis, hair loss.
• Sources: Meat, poultry, fish, eggs, bananas, potatoes, spinach, walnuts.
• Methods of application: The use of products rich in pyridoxine. If necessary, taking additives, but only after consulting a doctor. The recommended daily dose of pyridoxine is 1.3 mg for adults.
• Hair influence: Stimulation of hair growth, strengthening of hair follicles, preventing hair loss, improving the structure of hair, reducing the oily scalp.

B7 (BIOTIN): The main vitamin for hair health

Biotin, or vitamin B7, is often called “beauty vitamin”, as it plays a key role in the health of hair, skin and nails. It is necessary for the synthesis of keratin and is involved in the metabolism of fats and carbohydrates. Biotin deficiency can lead to hair loss, their thinning and brittleness.

• The mechanism of action: Biotin is involved in the synthesis of keratin, the main protein, of which the hair consists of. It also helps to improve blood circulation in the scalp, ensuring the delivery of nutrients to hair follicles.
• Signs of deficiency: Hair loss, thinning of hair, fragility of nails, dermatitis, fatigue.
• Sources: Eggs (especially yolk), liver, nuts, seeds, salmon, avocados, sweet potatoes.
• Methods of application: The use of products rich in biotin. If necessary, taking additives, but only after consulting a doctor. The recommended daily dose of biotin is 30 mcg. The use of cosmetics (shampoos, air conditioners, masks) with biotin.
• Hair influence: Stimulation of hair growth, strengthening hair follicles, increasing hair volume, improving hair structure, preventing hair loss, giving shine and vitality to the hair. It is important to remember that the Biotin deficiency is relatively rare, since it is synthesized by intestinal microflora. However, some factors, such as taking antibiotics, pregnancy and genetic disorders, can increase the risk of biotin deficiency.

B9 (folic acid): cell division and hair growth

Folic acid, or vitamin B9, is necessary for the division and growth of cells, including the cells of the hair follicles. It plays an important role in the synthesis of DNA and RNA. Folic acid deficiency can lead to a slowdown in hair growth, their thinning and early sowing.

• The mechanism of action: Folic acid is necessary for the division and growth of cells, including cells of hair follicles. It also helps to improve blood circulation in the scalp, ensuring the delivery of nutrients to the hair follicles.
• Signs of deficiency: Fatigue, weakness, pallor of the skin, headaches, irritability, anemia, hair loss, earlyormal.
• Sources: Dark green leafy vegetables (spinach, broccoli), legumes (lentils, beans), avocados, citrus fruits, enriched grain products.
• Methods of application: The use of products rich in folic acid. If necessary, taking additives, especially during pregnancy, but only after consulting a doctor. The recommended daily dose of folic acid is 400 mcg for adults and 600 μg for pregnant women.
• Hair influence: Stimulation of hair growth, strengthening hair follicles, preventing early sowing, improving hair structure.

B12 (cobalamin): the formation of red blood cells and nutrition of hair follicles

Cobalamine, or vitamin B12, is necessary for the formation of red blood cells that transfer oxygen and nutrients to the cells of the body, including cells of hair follicles. Cobalamine deficiency can lead to anemia and, as a result, to hair loss.

• The mechanism of action: Cobalamin is involved in the formation of red blood cells, ensuring the delivery of oxygen and nutrients to hair follicles. He also plays an important role in maintaining the health of the nervous system.
• Signs of deficiency: Fatigue, weakness, pallor of the skin, numbness and tingling in the limbs, memory problems, anemia, hair loss.
• Sources: Products of animal origin (meat, poultry, fish, eggs, dairy products). Vegetarians and vegans are recommended to take additives with vitamin B12.
• Methods of application: The use of products rich in cobalamin. If necessary, taking additives, especially for vegetarians and vegan, but only after consulting a doctor. The recommended daily dose of cobalamine is 2.4 μg.
• Hair influence: Stimulation of hair growth, strengthening hair follicles, preventing hair loss, improving blood supply to the scalp.

The interaction of group B vitamins and synergistic effect

B vitamins work synergetically, that is, their effect is enhanced by joint use. The deficiency of one B vitamin B can disrupt the absorption of other vitamins of this group, which can lead to more serious problems with the health of the hair. Therefore, it is important to ensure a sufficient intake of all B vitamins in the body.

• Group B vitamins complexes: There are complexes of group B vitamins containing all eight vitamins in optimal dosages. They can be useful for people experiencing a deficiency of group B vitamins or have an increased need for them.
• Proper nutrition: A balanced diet, including a variety of products rich in group B vitamins, is the best way to provide the body with the necessary nutrients.
• Interaction with other nutrients: B vitamins are better absorbed in the presence of other nutrients, such as vitamin C, vitamin D, iron and zinc.

Diagnosis of deficiency of B vitamins

To identify the deficiency of vitamins of group B, you must consult a doctor and take blood tests. The doctor may prescribe the following tests:

• General blood test: To assess the level of hemoglobin and red blood cells (to detect anemia).
• Vitamin B12 Analysis: To determine the level of cobalamin in the blood.
• Analysis on folic acid: To determine the level of folic acid in the blood.
• Biotin analysis: To determine the level of biotin in the blood (usually carried out only with suspicion of rare genetic disorders).
• Homocystein analysis: An increased level of homocysteine may indicate a deficiency of vitamins B6, B12 and folic acid.

The use of group B vitamins in cosmetics for hair

B vitamins are widely used in cosmetics for hair, such as shampoos, air conditioners, masks and lotions. They have a moisturizing, strengthening and restoring effect on the hair.

• Panthenol (Provitamin B5): Moisturizes the hair, makes it more elastic and shiny.
• Biotin: Strengthens the hair, stimulates their growth and prevents loss.
• Niacinamide (vitamin B3 derivative): Improves blood circulation in the scalp and strengthens hair follicles.

Precautions and contraindications

B vitamins are usually safe subject to the recommended dosages. However, in some cases, side effects can occur, such as:

• Nausea, vomiting and stomach disorder: When taking high doses of vitamins of group B.
• Allergic reactions: In rare cases.
• Interaction with drugs: B vitamins can interact with some drugs, so before taking them it is necessary to consult a doctor.

Contraindications: Individual intolerance to the components of the drug.

Recommendations for use

• Consult a doctor: Before taking vitamins of group B, it is necessary to consult a doctor in order to determine the optimal dosage and exclude contraindications.
• Follow the recommended dosages: Do not exceed the recommended dosages indicated on the packaging of the drug.
• Take group B vitamins during meals: This will improve their assimilation.
• Combine the reception of group B vitamins with proper nutrition: A balanced diet, including a variety of products rich in group B vitamins, is the basis of hair health.
• Use high -quality cosmetics for hair: Choose cosmetics containing group B vitamins and other useful ingredients.
• Be patient: To achieve noticeable results, it is necessary to take B vitamins for several months.

Conclusion

B vitamins play an important role in hair health. They are necessary for growth, strengthening and restoration of hair. B vitamins deficiency can lead to various problems with hair, such as falling out, thinning and brittleness. To maintain hair health, it is necessary to ensure a sufficient intake of all B vitamins in the body using proper nutrition and, if necessary, reception of additives. Before taking B vitamins, you need to consult a doctor.

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