Vitamins for hair growth: review of the best

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Vitamins for hair growth: review of the best

Content:

  • Chapter 1: The role of vitamins in hair health
    • 1.1. The main factors affecting the growth and health of the hair
    • 1.2. How vitamins affect the structure and cycle of hair growth
    • 1.3. Signs of vitamins deficiency and their effect on hair
  • Chapter 2: B vitamins B: The foundation of healthy hair
    • 2.1. BIOTIN (B7): Keystone player in Keratin
      • 2.1.1. Biotin action mechanism: the effect on amino acid metabolism
      • 2.1.2. Symptoms of biotin deficiency: thinning of hair, dermatitis
      • 2.1.3. Sources of biotin in food: eggs, nuts, liver, avocado
      • 2.1.4. Dosage of biotin: recommendations and warnings
      • 2.1.5. Study of biotin efficiency in hair loss
    • 2.2. Niacin (B3): Improving blood circulation and nutrition of hair follicles
      • 2.2.1. Niacin action mechanism: vasodilation and improvement of microcirculation
      • 2.2.2. Symptoms of niacin deficiency: Pellagra, dermatitis, hair loss
      • 2.2.3. Sources of niacin in food: meat, fish, peanuts, mushrooms
      • 2.2.4. Niacin dosage: recommendations and warnings
      • 2.2.5. Using niacin in hair care products
    • 2.3. Pantotenic acid (B5): Strengthening the hair and preventing their fragility
      • 2.3.1. The mechanism of action of pantothenic acid: participation in the metabolism of fats and proteins
      • 2.3.2. Symptoms of pantothenic acid deficiency: thinning of hair, pigmentation loss
      • 2.3.3. Sources of pantothenic acid in food: meat, eggs, milk, vegetables
      • 2.3.4. Pantotenic acid dosage: recommendations and warnings
      • 2.3.5. Using pantothenic acid in hair care products (D-pantenol)
    • 2.4. Other vitamins of group B (B1, B2, B6, B9, B12): their contribution to hair health
      • 2.4.1. Tiamin (B1): Participation in energy metabolism and cell growth
      • 2.4.2. Riboflavin (B2): participation in the metabolism of proteins and fats, antioxidant protection
      • 2.4.3. Pyridoxin (B6): Participation in the synthesis of Keratin and Melanin
      • 2.4.4. Folic acid (B9): participation in cell division and tissue growth
      • 2.4.5. Cyanocobalamin (B12): participation in the formation of red blood cells and the delivery of oxygen to hair follicles
  • Chapter 3: Vitamins-antioxidants: hair protection from damage
    • 3.1. Vitamin E: Protection against free radicals and stimulation of hair growth
      • 3.1.1. Vitamin E action mechanism: antioxidant protection of cell membranes
      • 3.1.2. Symptoms of vitamin E deficiency: hair dryness, brittle, slow growth
      • 3.1.3. Sources of vitamin E in food: vegetable oils, nuts, seeds, avocados
      • 3.1.4. Vitamin E dosage: recommendations and warnings
      • 3.1.5. Using vitamin E in hair and scalp care products
    • 3.2. Vitamin C: Strengthening collagen and improving iron absorption
      • 3.2.1. Vitamin C: Participation in the synthesis of collagen, antioxidant protection
      • 3.2.2. Symptoms of vitamin C deficiency: scurvy, brittle hair, hair loss
      • 3.2.3. Sources of vitamin C in food: fruits and vegetables, especially citrus fruits, berries, pepper
      • 3.2.4. Vitamin C dosage: recommendations and warnings
      • 3.2.5. Using vitamin C in hair care products (ascorbic acid)
    • 3.3. Vitamin A: maintaining the health of the scalp and stimulation of sebum production
      • 3.3.1. Vitamin A action mechanism: cell differentiation regulation, antioxidant protection
      • 3.3.2. Symptoms of vitamin A deficiency: dry scalp, dandruff, brittle hair
      • 3.3.3. Sources of vitamin A in food: liver, eggs, dairy products, carrots, pumpkin
      • 3.3.4. Vitamin A dosage: recommendations and warnings (hazard of hypervitaminosis)
      • 3.3.5. The use of retinoids in the skin care products (as prescribed by a doctor)
  • Chapter 4: Other important vitamins and minerals for hair health
    • 4.1. Vitamin D: role in the growth of hair follicles and immune function
      • 4.1.1. Vitamin D: regulation of genes expression, participation in immune processes
      • 4.1.2. Symptoms of vitamin D: hair loss, fatigue, bone weakness
      • 4.1.3. Sources of vitamin D: sunlight, fatty fish, eggs, enriched products
      • 4.1.4. Vitamin D dosage: recommendations and warnings (depending on the level in the blood)
      • 4.1.5. Studies of vitamin D efficiency for alopecia
    • 4.2. Iron: oxygen delivery to hair follicles and prevention of anemia
      • 4.2.1. Iron action mechanism: hemoglobin component, oxygen transfer
      • 4.2.2. Symptoms of iron deficiency: anemia, fatigue, hair loss
      • 4.2.3. Sources of iron in food: red meat, liver, legumes, spinach
      • 4.2.4. Iron dosage: recommendations and warnings (interaction with other nutrients)
      • 4.2.5. Iron types (hemic and non -hemic) and ways to improve assimilation
    • 4.3. Zinc: participation in cell growth and regulation of the sebaceous glands
      • 4.3.1. The mechanism of action of zinc: the component of enzymes, participation in the synthesis of protein and DNA
      • 4.3.2. Symptoms of zinc deficiency: hair loss, dermatitis, slope of wound healing
      • 4.3.3. Sources of zinc in food: meat, seafood, nuts, seeds, legumes
      • 4.3.4. Zinc dosage: recommendations and warnings (interaction with other nutrients)
      • 4.3.5. The effect of zinc on the activity of 5-alpha reductase (in the context of androgenic alopecia)
    • 4.4. Selenium: antioxidant protection and maintenance of thyroid health
      • 4.4.1. Selenium action mechanism: component of antioxidant enzymes
      • 4.4.2. Symptoms of selenium deficiency: hair loss, hypothyroidism
      • 4.4.3. Sources of Selena in food: Brazilian nuts, seafood, meat, eggs
      • 4.4.4. Selena dosage: recommendations and warnings (danger of overdose)
      • 4.4.5. The relationship of selenium and the health of the thyroid gland (in the context of hair loss)
  • Chapter 5: The best vitamin complexes for hair growth: review and comparison
    • 5.1. Vitamin complex selection criteria: composition, dosage, bioavailability, reviews
    • 5.2. Review of popular vitamin hair complexes:
      • 5.2.1. “Perfectil”: composition, advantages and disadvantages
      • 5.2.2. “Hairburst”: composition, advantages and disadvantages
      • 5.2.3. “Viviscal”: composition, advantages and disadvantages
      • 5.2.4. “Solgar Skin, Nails & Hair”: composition, advantages and disadvantages
      • 5.2.5. Other vitamin complexes available on the market
    • 5.3. How to read labels and understand the composition of vitamin complexes
    • 5.4. Interaction of vitamins and minerals: synergy and antagonism
  • Chapter 6: Vitamins for hair growth: use at home
    • 6.1. Hair masks with vitamins: recipes and recommendations
      • 6.1.1. Mask with vitamin E and burdock oil: moisturizing and nutrition
      • 6.1.2. Mask with vitamin A and olive oil: hair strengthening and growth stimulation
      • 6.1.3. Mask with vitamin C and lemon juice: gleaming and lightening
      • 6.1.4. Mask with vitamins of group B (B1, B6, B12) and Aloe Vera: Root Strengthening and growth stimulation
      • 6.1.5. Other recipes for hair masks with vitamins
    • 6.2. Adding vitamins to shampoo and air conditioning: tips and warnings
      • 6.2.1. What vitamins can be added to shampoo and air conditioning
      • 6.2.2. How to properly add vitamins to hair care products
      • 6.2.3. Precautions when using vitamins in shampoo and air conditioning
    • 6.3. Scalp massage with vitamins: Improving blood circulation and growth stimulation
      • 6.3.1. Scalp massage technique
      • 6.3.2. What oils can be used to massage the scalp with vitamins
      • 6.3.3. Advantages and contraindications of scalp massage
  • Chapter 7: When you should consult a doctor: diagnosis and treatment of hair loss
    • 7.1. Types of hair loss: causes and symptoms
      • 7.1.1. Androgenic alopecia (baldness by male type)
      • 7.1.2. Telogene alopecia (diffuse hair loss)
      • 7.1.3. Focal alopecia (nesting alopecia)
      • 7.1.4. Riceps alopecia
    • 7.2. Hair loss diagnosis: tests and examinations
      • 7.2.1. Trichoscopy (study of the structure of the hair and scalp)
      • 7.2.2. Phototrichogram (counting the number of hair in different phases of growth)
      • 7.2.3. Blood test for hormones, vitamins and minerals
    • 7.3. Hair loss treatment: medication and non -drug methods
      • 7.3.1. Minoxidil: mechanism of action, side effects, use
      • 7.3.2. Finsteride: action mechanism, side effects, use (only for men)
      • 7.3.3. Laser therapy: mechanism of action, effectiveness, contraindications
      • 7.3.4. PRP therapy (plasmolifting): mechanism of action, effectiveness, contraindications
      • 7.3.5. Hair transplant: methods, results, risks
    • 7.4. The role of diet and lifestyle in hair health: Recommendations
      • 7.4.1. Balanced diet: proteins, fats, carbohydrates, vitamins, minerals
      • 7.4.2. Avoiding stress: methods of relaxation and stress management
      • 7.4.3. Proper hair care: selection of shampoo and air conditioning, the use of thermal protection
  • Chapter 8: Myths and truth about vitamins for hair growth
    • 8.1. Myth: Hair vitamins help everyone and always.
    • 8.2. Myth: The more vitamins, the better for hair.
    • 8.3. Myth: All hair vitamins are equally effective.
    • 8.4. Myth: Vitamins can instantly stop hair loss.
    • 8.5. Myth: Hair vitamins are the only solution to the problem of hair loss.
    • 8.6. True: a deficiency of vitamins can adversely affect the health of the hair.
    • 8.7. True: vitamins play an important role in the growth and structure of the hair.
    • 8.8. True: a balanced diet is the basis of healthy hair.
    • 8.9. True: you need to consult a doctor before taking vitamin complexes.
  • Chapter 9: Vitamins for hair growth after Covid-19
    • 9.1. Communication between Covid-19 and hair loss: Telegnum alopecia
    • 9.2. What vitamins and minerals are needed to restore hair after COVID-19
    • 9.3. Recommendations for receiving vitamins and minerals after the transferred Covid-19
    • 9.4. Diet and lifestyle to accelerate hair restoration after Covid-19
    • 9.5. When you should consult a doctor when hair loss after COVID-19
  • Chapter 10: The latest studies in the field of vitamins and hair health
    • 10.1. The latest discoveries in the field of hair growth biochemistry and the role of vitamins
    • 10.2. New forms of vitamins and methods for their delivery to hair follicles
    • 10.3. Prospects for using vitamins in the treatment of various types of alopecia
    • 10.4. Clinical tests of new vitamin complexes for hair growth
    • 10.5. The future of vitamin therapy for hair health

Chapter 1: The role of vitamins in hair health

1.1. The main factors affecting the growth and health of the hair

Hair health is a reflection of the general condition of the body. The growth, structure and general condition of the hair is influenced by many factors, both internal and external. Understanding these factors allows you to determine what measures must be taken to improve the condition of the hair and stimulate their growth.

  • Genetics: A genetic predisposition plays an important role in determining the type of hair, their density and a tendency to loss. Some people are genetically more prone to androgenic alopecia (baldness by male type) or other types of hair loss.
  • Hormonal background: Hormones have a significant effect on the hair growth cycle. Hormonal balance disorders associated with pregnancy, childbirth, menopause, thyroid diseases or taking hormonal drugs can lead to hair loss or a change in their structure.
  • Nutrition: Balanced diet, rich in vitamins, minerals and proteins, is necessary for the health of the hair. The deficiency of certain nutrients, such as iron, zinc, biotin, vitamins of group B and vitamin D, can lead to hair loss, brittleness and deceleration of growth.
  • Age: With age, the hair growth cycle slows down, the hair becomes thinner and less thick. The production of melanin is reduced, which leads to the appearance of gray hair.
  • Stress: Chronic stress can negatively affect the health of the hair, causing a heterogene alopecia (diffuse hair loss). Stress can lead to hormonal imbalance and impaired blood supply to the hair follicles.
  • Diseases: Some diseases, such as autoimmune diseases (for example, focal alopecia), thyroid diseases, infections and skin diseases (for example, psoriasis, seborrheic dermatitis), can lead to hair loss.
  • Medicines: Taking some drugs such as antidepressants, anticoagulants, chemotherapy drugs and hormonal contraceptives can cause hair loss as a side effect.
  • External factors: External factors, such as the frequent use of thermal appliances (hair dryer, iron, curling iron), chemical curling, hair dyeing, exposure to ultraviolet rays, as well as aggressive hair care products, can damage the hair structure and lead to their brittleness and loss.
  • Hair care: Incorrect hair care, such as too frequent washing of the head, the use of aggressive shampoos and air conditioners, tight hairstyles, can damage the hair and lead to its loss.

1.2. How vitamins affect the structure and cycle of hair growth

Vitamins play an important role in maintaining health and normal functioning of hair follicles, as well as in ensuring the optimal hair growth cycle. They participate in various processes necessary for the growth of healthy and strong hair:

  • Keratin synthesis: Keratin is the main protein from which the hair consists of. Some vitamins, such as biotin (B7) and vitamin B6, are necessary for the synthesis of keratin. The deficiency of these vitamins can lead to brittleness, thinning and slowdown in hair growth.
  • Energy exchange: Hair follicles need energy for growth and functioning. Group B vitamins, such as thiamine (B1), riboflavin (B2) and Niacin (B3), participate in energy exchange and provide hair follicles with the necessary energy.
  • Circulation: Good blood circulation in the scalp is necessary for the delivery of nutrients and oxygen to hair follicles. Niacin (B3) helps to improve blood circulation and microcirculation in the scalp.
  • Antioxidant Protection: Hair follicles are exposed to free radicals, which can damage their structure and slow down hair growth. Antioxidants, such as vitamin E and vitamin C, protect hair follicles from damage caused by free radicals.
  • Regulation of the sebaceous glands: Vitamin A plays an important role in the regulation of the sebaceous glands of the scalp. Vitamin A deficiency can lead to dry scalp and dandruff, and excess – to increased oily hair.
  • Participation in cell division: Folic acid (B9) is necessary for dividing cells and tissue growth, including hair follicles. Folic acid deficiency can lead to a slowdown in hair growth.
  • Collagen strengthening: Vitamin C is necessary for the synthesis of collagen, which is an important component of the structure of the hair and scalp. Strengthening collagen helps to strengthen hair and prevent their fragility.
  • Oxygen transport: Vitamin B12 is involved in the formation of red blood cells, which deliver oxygen to hair follicles. Vitamin B12 deficiency can lead to anemia and a deterioration in the blood supply to the hair follicles.
  • Immune function: Vitamin D plays a role in immune function and can affect the growth of hair follicles. Studies show that vitamin D deficiency can be associated with some types of alopecia.

The hair growth cycle consists of three main phases:

  • Anagen (growth phase): This is the longest phase that can last from 2 to 7 years. During this phase, the hair is actively growing.
  • Katagen (transition phase): This is a short phase that lasts about 2-3 weeks. During this phase, hair growth stops, and the hair follicle begins to contract.
  • Telogen (Phase Salm): This is a phase that lasts about 3 months. During this phase, the hair remains in a hair follicle, but does not grow. At the end of this phase, the hair falls out, and in its place new hair begins to grow.

Vitamins can affect the duration and effectiveness of each of these phases. For example, a sufficient amount of B vitamins can help increase the duration of the anagen phase, and antioxidants vitamins can protect hair follicles from damage and extend their life cycle.

1.3. Signs of vitamins deficiency and their effect on hair

The deficiency of vitamins can be manifested by various symptoms that may indicate that the body lacks certain nutrients. Some of these symptoms are directly related to the health of the hair:

  • Hair loss: This is one of the most common signs of vitamins deficiency, especially biotin, iron, zinc, vitamin D and vitamins of group B.
  • Brighten hair: The deficiency of biotin, vitamin C and other nutrients can lead to the fact that the hair becomes brittle and easily break.
  • Thinning of the hair: The disadvantage of iron, zinc and other vitamins can lead to the fact that the hair becomes thinner and lose volume.
  • Slow down hair growth: The deficiency of vitamins of group B, vitamin D and other nutrients can slow down hair growth.
  • Dry hair: The deficiency of vitamin A and other nutrients can lead to dry hair and scalp.
  • Dandruff: The deficiency of vitamin A, zinc and other nutrients can contribute to the formation of dandruff.
  • Hair pigmentation loss (graying): The deficiency of vitamin B12 and other nutrients can lead to premature hairline.

In addition to changes in the state of hair, vitamin deficiency can also manifest itself with other symptoms:

  • Fatigue and weakness: The deficiency of iron, vitamin B12 and other vitamins can lead to fatigue and weakness.
  • Pallor of the skin: Iron deficiency can lead to anemia and pallor of the skin.
  • Skin problems: The deficiency of vitamin A, zinc and other nutrients can lead to dry skin, rashes and other skin problems.
  • Problems with nails: The deficiency of biotin, iron and other nutrients can lead to brittleness and stratification of nails.
  • Irritability and depression: The deficiency of vitamins of group B and other nutrients can affect mood and lead to irritability and depression.
  • Reduced immunity: The deficiency of vitamin D and other nutrients can weaken the immune system and increase susceptibility to infections.

If you notice signs of vitamin deficiency, especially related to the health of the hair, it is recommended to consult a doctor to examine and determine the causes. The doctor can prescribe blood tests to determine the level of vitamins and minerals in the body and develop an individual treatment plan that may include a diet, taking vitamin complexes and other treatment methods.
Chapter 2: B vitamins B: The foundation of healthy hair

2.1. BIOTIN (B7): Keystone player in Keratin

Biotin, also known as vitamin B7 or vitamin H, is a water -soluble vitamin that plays an important role in the metabolism of fats, carbohydrates and proteins. It is also necessary for the health of hair, skin and nails. Biotin is a cooferment for several carboxylase, enzymes involved in important metabolic processes.

2.1.1. Biotin action mechanism: the effect on amino acid metabolism

Biotin is an important coherent for carboxylase enzymes that catalyze important stages of amino acid metabolism, fatty acids and glucose. It participates in the following processes:

  • Gluconeogenesis: Biotin is necessary for the transformation of a pyrowat into oxaloacetate, which is an important step in gluconeogenesis (formation of glucose from non -nuclear sources).
  • Synthesis of fatty acids: Biotin is involved in carboxylation of acetyl-koa with the formation of a low-coil, which is necessary for the synthesis of fatty acids.
  • Amino acid metabolism: Biotin is involved in amino acid catabolism, such as leucin.

Biotin plays an important role in the production of keratin, the main protein from which the hair consists of. It contributes to the metabolism of amino acids, which are the construction blocks of keratin. A sufficient amount of biotin provides the optimal production of keratin, which contributes to the growth of strong and healthy hair.

2.1.2. Symptoms of biotin deficiency: thinning of hair, dermatitis

Biotin’s deficiency is rare, since it is contained in many foods, and our body can synthesize it. However, deficiency can occur in people with certain diseases taking some drugs, or using a large number of raw eggs. Raw eggs contain avidine, a protein that binds biotin and prevents its absorption.

Symptoms of biotin deficiency may include:

  • Hair loss and thinning of hair: This is one of the most common symptoms of biotin deficiency. Hair can become brittle, dull and slowly growing.
  • Dermatitis: Biotin deficiency can cause skin rashes, especially around the mouth, nose and eyes.
  • Fitty nails: Nails can become brittle and sprinkle.
  • Fatigue and weakness: Biotin deficiency can lead to fatigue, weakness and reduction of energy.
  • Depression and irritability: Biotin deficiency can affect the mood and lead to depression, irritability and problems with concentration.
  • Muscle pain: In rare cases, biotin deficiency can cause muscle pain.

2.1.3. Sources of biotin in food: eggs, nuts, liver, avocado

Biotin is contained in many foods, both animal and plant origin. Good sources of biotin include:

  • Eggs: Especially the yolk. It is important to remember that the use of raw eggs can prevent the assimilation of biotin.
  • Nuts and seeds: Almonds, walnuts, peanuts, sunflower seeds and pumpkin.
  • Liver and other offal: The liver is a particularly rich source of biotin.
  • Avocado: Avocado contains a relatively large amount of biotin.
  • Salmon: Fat fish, such as salmon, is also a good source of biotin.
  • Cauliflower: Colored cabbage contains biotin.
  • Mushrooms: Some types of mushrooms contain biotin.
  • Sweet potato: Sweet potatoes are a good source of biotin.

A variety of and balanced nutrition usually provides a sufficient amount of biotin for most people.

2.1.4. Dosage of biotin: recommendations and warnings

The recommended daily dose of biotin for adults is from 30 to 100 mcg. For children, the dosage may be lower.

Reception of biotin as an additive is usually considered safe, even in high doses. However, before taking the biotin additives, it is recommended to consult a doctor, especially if you have any diseases or you take medications.

In rare cases, the use of high doses of biotin can cause side effects, such as stomach disorder. In addition, biotin can affect the results of some laboratory tests, so it is important to inform the doctor if you take biotin supplements.

2.1.5. Study of biotin efficiency in hair loss

Several studies have shown that biotin additives can be effective in the treatment of hair loss, especially in people with biotin deficiency.

  • One study showed that taking biotin additives for several months led to an improvement in hair growth and a decrease in hair loss in people with biotin deficiency.
  • Another study showed that biotin additives can be effective in the treatment of brittle nail syndrome, which is often accompanied by hair loss.

However, it is important to note that not all studies have shown positive results. Some studies have not discovered any connection between biotin additives and improving hair growth in people without biotin deficiency.

In general, biotin supplements can be useful in the treatment of hair loss in people with biotin deficiency. However, if you do not have a biotin deficiency, the intake of additives may not have a significant effect on hair growth. It is always recommended to consult a doctor before taking any additives.

2.2. Niacin (B3): Improving blood circulation and nutrition of hair follicles

Niacin, also known as vitamin B3 or nicotinic acid, is a water -soluble vitamin, which plays an important role in many metabolic processes in the body. It is necessary for the health of the skin, nervous system and digestive system. Niacin also plays an important role in improving blood circulation and nutrition of hair follicles, which contributes to the growth of healthy hair.

2.2.1. Niacin action mechanism: vasodilation and improvement of microcirculation

Niacin has a vasodilative effect, that is, it expands the blood vessels. This leads to an improvement in blood circulation, including in the scalp. Improving blood circulation provides the best nutrition of hair follicles with oxygen and nutrients, which contributes to the growth of healthy hair.

Niacin also plays an important role in the metabolism of fats, carbohydrates and proteins. It is involved in the production of energy in cells, as well as in the synthesis of hormones and DNA. These processes are necessary for the health and normal functioning of hair follicles.

2.2.2. Symptoms of niacin deficiency: Pellagra, dermatitis, hair loss

Niacin deficiency can lead to the development of pellagra, a serious disease, which is characterized by the following symptoms:

  • Dermatitis: Skin rashes, especially in areas of the body exposed to sunlight.
  • Diarrhea: Problems with digestion, such as diarrhea and nausea.
  • Dementia: Mental disorders, such as depression, irritability and memory loss.

Other symptoms of niacin deficiency may include:

  • Hair loss: Niacin deficiency can lead to hair loss, as it worsens the nutrition of hair follicles.
  • Glossit: Inflammation of the tongue.
  • Fatigue and weakness: Niacin deficiency can lead to fatigue and weakness due to violation of energy metabolism.

Pellagra is rare in developed countries, since most people get a sufficient amount of niacin from their nutrition. However, niacin deficiency can occur in people with poor nutrition, alcoholism or certain diseases.

2.2.3. Sources of niacin in food: meat, fish, peanuts, mushrooms

Niacin is contained in many foods, both animal and plant origin. Good sources of niacin include:

  • Meat: Especially beef, pork and bird.
  • Fish: Especially tuna, salmon and halve.

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