Lack of vitamins and hair loss: communication and solution

Lack of vitamins and hair loss: communication and solution

I. Introduction: Understanding the basics of hair loss

Hair loss, or alopecia, is a common problem that affects people of all ages and sexes. The causes of hair loss are diverse and often complex, including genetic predisposition, hormonal changes, stress, autoimmune diseases, side effects of drugs and, importantly, a deficiency of nutrients.

Normal hair loss is a natural process in which a person loses from 50 to 100 hair per day. However, when the loss exceeds this range, this may indicate the main problem that requires attention. There are several types of hair loss:

• Androgenic alopecia (male/female baldness): The most common type associated with genetics and hormones (digidrotestosterone – DGT). In men, it is manifested by the retreat of the hair growth line and thinning on the crown, in women – diffuse thinning throughout the head.
• Focal alopecia: Autoimmune disease causing hair loss in the form of small rounded areas.
• Telegnum alopecia: Temporary hair loss caused by stress, illness, pregnancy or medication. Hair is premature to the phase of the heterogene (resting phase) and falls out.
• Anagena alopecia: Hair loss during anagen phase (growth phase), usually caused by chemotherapy or exposure to toxic substances.
• Rickeeper alopecia: Hair loss caused by inflammation and scarring of hair follicles. In this case, the hair usually does not grow again.
• Traction alopecia: Hair loss caused by constant hair tension, for example, when wearing tight hairstyles.

Before considering the role of vitamins and minerals, it is important to understand the life cycle of hair, which consists of three main phases:

• Anagen (growth phase): The longest phase that lasts from 2 to 7 years. During this phase, the hair is actively growing.
• Katagen (transition phase): The phase that lasts about 2-3 weeks. During this phase, hair growth slows down, and the hair follicle is compressed.
• Telogen (Phase Salm): The phase that lasts about 3 months. During this phase, the hair does not grow and ultimately fall out.

Healthy hair requires adequate nutrition, and a deficiency of certain vitamins and minerals can disrupt the normal cycle of hair growth and lead to loss. In the following sections, we will consider in detail the relationship between specific vitamins and minerals and hair health.

II. The role of vitamins in hair health

Vitamins play a key role in many metabolic processes in the body, including growth and maintenance of hair health. The deficiency of certain vitamins can lead to various problems with hair, including loss, thinning, dryness and brittleness.

A. Vitamin A

Vitamin A is a fat -soluble vitamin necessary for the growth and differentiation of cells, including cells of hair follicles. It is also important for the production of skin fat, an oily substance that moisturizes the scalp and retains the hair healthy.

• Functions: Supports cell growth, participates in the production of sebum, and supports the health of the scalp.
• Deficiency: Vitamin A deficiency can lead to dry scalp, itching, dandruff and hair loss. The disadvantage of sebum can make the hair dry and brittle, which leads to its loss. Other symptoms of vitamin A deficiency include night blindness, dry eyes and increased susceptibility to infections.
• Excess: Excess vitamin A (hypervitaminosis A) can also lead to hair loss, as well as nausea, vomiting, dizziness and other health problems. It is important to observe moderation in the use of vitamin A and not exceed the recommended doses.
• Sources: Vitamin A is found in animal products, such as liver, fish oil, eggs and dairy products. It is also contained in the form of beta-carotene in products of plant origin, such as carrots, sweet potatoes, spinach and other dark green and orange vegetables and fruits. Beta-carotene turns into vitamin A in the body.
• Recommended dose: The recommended daily dose of vitamin A varies depending on age and floor. For adult men, 900 mcg RAE (retinol equivalents) is recommended, and for adult women – 700 mcg RAE.

B. B vitamins (biotin, niacin, pantothenic acid, B12, folic acid)

B vitamins are a group of water -soluble vitamins that play an important role in energy metabolism, nervous system and cell health. Several vitamins of group B are especially important for hair health.

• Biotin (Vitamin B7): Biotin, perhaps the most famous vitamin for hair health. It is involved in the metabolism of fats, carbohydrates and proteins that are necessary for hair growth. It also helps to maintain the health of the skin and nails.
  • Functions: Participates in the metabolism of macronutrients, necessary for the synthesis of keratin (main hair protein).
  • Deficiency: Biotin deficiency can lead to hair loss, thinning of hair, brittle hair, seborrheic dermatitis and other skin problems. Although the Biotin deficiency is relatively rare, it can occur in people with certain genetic diseases, in people who consume a large amount of raw egg proteins (which contain avidine, binding biotin and preventing its assimilation), and in people who take antibiotics for a long time.
  • Excess: An overdose of biotin is rare, since it is a water -soluble vitamin, and excess is excreted in the urine. However, in rare cases, high doses of biotin can affect the results of laboratory tests, in particular, tests for thyroid hormones.
  • Sources: Biotin is found in various products, including eggs (especially yolk), liver, nuts, seeds, avocados, salmon, yeast and cauliflower.
  • Recommended dose: The recommended daily dose of biotin is 30 μg for adults. Many people take biotin supplements in higher doses, but it is important to consult a doctor before starting taking any additives.
• Niacin (Vitamin B3): Niacin helps to improve blood circulation, which is necessary to deliver nutrients to hair follicles. It also helps to maintain the health of the scalp.
  • Functions: Improves blood circulation, participates in energy metabolism.
  • Deficiency: Niacin deficiency can lead to Pellagra, a disease characterized by dermatitis, diarrhea and dementia. Hair loss can also be a symptom of niacin deficiency.
  • Excess: High doses of niacin can cause redness of the skin, itching, nausea, vomiting and damage to the liver.
  • Sources: Niacin is found in meat, fish, poultry, nuts, seeds and whole grains.
  • Recommended dose: The recommended daily dose of Niacin is 16 mg for men and 14 mg for women.
• Pantotenic acid (vitamin B5): Pantotenic acid is important for hair growth and maintaining their color. It also helps to reduce stress, which can be a factor contributing to hair loss.
  • Functions: Participates in the metabolism of fats, carbohydrates and proteins, necessary for the synthesis of coenzyme a, which plays an important role in cellular metabolism.
  • Deficiency: The deficiency of pantothenic acid is rare, but can lead to hair loss, fatigue, headaches and insomnia.
  • Excess: Pantotenic acid is usually well tolerated, even in high doses.
  • Sources: Pantotenic acid is contained in a wide range of food products, including meat, poultry, fish, eggs, dairy products, legumes, mushrooms and avocados.
  • Recommended dose: The recommended daily dose of pantotenic acid is 5 mg for adults.
• Vitamin B12 (cobalamin): Vitamin B12 is necessary for the formation of red blood cells that transfer oxygen to hair follicles.
  • Functions: It is necessary for the formation of red blood cells, is involved in the functioning of the nervous system.
  • Deficiency: Vitamin B12 deficiency can lead to anemia, fatigue, weakness, numbness and tingling in the arms and legs. Hair loss can also be a symptom of vitamin B12 deficiency. People who adhere to a vegetarian or vegan diet are at risk of vitamin B12 deficiency, since it is mainly contained in animal products.
  • Excess: Vitamin B12 is usually well tolerated, even in high doses.
  • Sources: Vitamin B12 is contained in meat, fish, poultry, eggs and dairy products. It can also be obtained from enriched products, such as cereals and soy milk.
  • Recommended dose: The recommended daily dose of vitamin B12 is 2.4 mcg for adults.
• Folic acid (vitamin B9): Folic acid is necessary for the growth and division of cells, including cells of hair follicles.
  • Functions: It is necessary for the growth and division of cells, participates in the synthesis of DNA.
  • Deficiency: Folic acid deficiency can lead to anemia, fatigue, weakness, irritability and hair loss.
  • Excess: High doses of folic acid can mask vitamin B12 deficiency.
  • Sources: Folic acid is found in dark green leafy vegetables, legumes, citrus fruits and enriched cereals.
  • Recommended dose: The recommended daily dose of folic acid is 400 mcg DFE (eating foods) for adults.

C. Vitamin C.

Vitamin C is a powerful antioxidant that helps protect hair follicles from damage to free radicals. It is also necessary for the production of collagen, which is an important component of hair.

• Functions: The antioxidant is necessary for the production of collagen, improves the absorption of iron.
• Deficiency: Vitamin C deficiency can lead to scurvy, disease, characterized by weakness, fatigue, bleeding of the gums and hair loss.
• Excess: High doses of vitamin C can cause stomach disorder, diarrhea and nausea.
• Sources: Vitamin C is contained in fruits and vegetables, especially in citrus fruits, berries, pepper and broccoli.
• Recommended dose: The recommended daily dose of vitamin C is 90 mg for men and 75 mg for women.

D. Vitamin D.

Vitamin D plays a role in hair growth, and its deficiency is associated with hair loss, including focal alopecia.

• Functions: Regulates cell growth, participates in immune function.
• Deficiency: Vitamin D deficiency is very common, especially in regions with limited sunlight. It can lead to hair loss, fatigue, weakness, pain in bones and muscles.
• Excess: High doses of vitamin D can cause nausea, vomiting, weakness and kidney damage.
• Sources: Vitamin D is produced in the skin under the influence of sunlight. It is also found in fatty fish, eggs and enriched products, such as milk and cereals.
• Recommended dose: The recommended daily dose of vitamin D is 600 IU (international units) for adults.

E. Vitamin E

Vitamin E is an antioxidant that helps protect the hair follicles from damage. It can also improve blood circulation in the scalp.

• Functions: Antioxidant, improves blood circulation.
• Deficiency: Vitamin E deficiency is rare, but can lead to muscle weakness, problems with vision and hair loss.
• Excess: High doses of vitamin E can increase the risk of bleeding.
• Sources: Vitamin E is found in vegetable oils, nuts, seeds and green leafy vegetables.
• Recommended dose: The recommended daily dose of vitamin E is 15 mg.

III. The role of minerals in hair health

Minerals, like vitamins, play an important role in maintaining hair health. The deficiency of certain minerals can contribute to hair loss and other hair problems.

A. Iron

Iron is necessary for the formation of hemoglobin, which transfers oxygen to the cells of the body, including hair follicles.

• Functions: It tolerates oxygen to cells, participates in cell growth.
• Deficiency: Iron deficiency (iron deficiency anemia) is one of the most common causes of hair loss, especially in women. Other symptoms of iron deficiency include fatigue, weakness, pallor of the skin and dizziness.
• Excess: Excess iron can cause organs damage and other health problems. Hemochromatosis is a genetic disease in which the body absorbs too much iron from food.
• Sources: Iron is found in meat, poultry, fish, legumes, dark green leafy vegetables and enriched cereals.
  • Hem iron: Iron from animal sources (meat, poultry, fish) is better absorbed by the body than Nehhemian iron from plant sources.
  • Neghemian iron: The absorption of a non -meter iron can be improved by using it with vitamin C.
• Recommended dose: The recommended daily dose of iron is 8 mg for men and 18 mg for women. Women in the period of menopause are required less iron.

B. Zinc

Zinc plays an important role in the growth and restoration of fabrics, including hair follicles. It also helps to maintain the functioning of the sebaceous glands around the hair follicles.

• Functions: Participates in the growth and restoration of tissues, supports the functioning of the sebaceous glands.
• Deficiency: Zinc deficiency can lead to hair loss, slowing hair growth, dry scalp, dandruff and skin problems.
• Excess: High doses of zinc can cause nausea, vomiting, diarrhea and suppress the immune system.
• Sources: Zinc is contained in meat, poultry, seafood, nuts, seeds and legumes.
• Recommended dose: The recommended daily dose of zinc is 11 mg for men and 8 mg for women.

C. Selenium

Selenium is an antioxidant that helps protect hair follicles from damage to free radicals. It is also necessary for the production of thyroid hormones that play a role in hair growth.

• Functions: Antioxidant is necessary for the production of thyroid hormones.
• Deficiency: Selena deficiency can lead to hair loss, hypothyroidism and problems with the immune system.
• Excess: Excess selenium (selenosis) can cause hair loss, fragility of nails, nausea, vomiting and fatigue.
• Sources: Selenium is found in Brazilian nuts, seafood, meat, poultry and whole grain products.
• Recommended dose: The recommended daily dose of selenium is 55 mcg for adults.

D. Magnesium

Magnesium is involved in many biochemical reactions in the body, including the synthesis of protein, which is necessary for hair growth.

• Functions: Participates in protein synthesis, regulates blood sugar.
• Deficiency: Magnesium deficiency can lead to hair loss, muscle cramps, fatigue and insomnia.
• Excess: High doses of magnesium can cause diarrhea, nausea and vomiting.
• Sources: Magnesium is found in dark green leafy vegetables, nuts, seeds, legumes and whole grains.
• Recommended dose: The recommended daily dose of magnesium is 400-420 mg for men and 310-320 mg for women.

IV. Diagnosis of deficiency of vitamins and minerals

If you suspect that you have a deficiency of vitamins or minerals, it is important to consult a doctor for diagnosis. The doctor may prescribe blood tests to determine the level of vitamins and minerals in your body.

A. Blood tests

Blood tests can determine the level of the following vitamins and minerals:

• Vitamin a
• Vitamin B12
• Vitamin C.
• Vitamin D.
• Vitamin E
• Iron (including ferritin, which reflects iron reserves in the body)
• Zinc
• Selenium
• Magnesium

B. Other tests

In addition to blood tests, the doctor may prescribe other tests to exclude other causes of hair loss, such as:

• Testing tests for thyroid hormones (TS, T4, T3)
• Analyzes for autoimmune diseases
• Trichoscopy (microscopic examination of hair and scalp)

V. Solving the problem of the deficiency of vitamins and minerals

After the deficiency of vitamins or minerals was diagnosed, it is important to take measures to eliminate it. There are several ways to do this:

A. Diet

The best way to get vitamins and minerals is a balanced diet rich in fruits, vegetables, whole grain products, low -fat protein and healthy fats.

B. Supplements

If you cannot get enough vitamins and minerals from food, you can consider taking additives. It is important to consult a doctor before starting to take any additives in order to make sure that they are safe for you and do not interact with any medicines that you take.

C. Treatment of underlying diseases

If hair loss is caused by the underlying disease, such as hypothyroidism or autoimmune disease, it is important to treat this disease.

VI. Other factors affecting hair health

In addition to vitamins and minerals, other factors affect the health of the hair:

• Genetics: A genetic predisposition plays an important role in determining the type and degree of hair loss. Androgenic alopecia, for example, is largely determined by genetics.
• Hormones: Hormonal changes, such as pregnancy, menopause and thyroid disease, can affect hair growth.
• Stress: Chronic stress can contribute to hair loss.
• Medicines: Some drugs, such as chemotherapeutic drugs, antidepressants and anticoagulants, can cause hair loss.
• Hair care: Incorrect hair care, such as frequent use of a hair dryer, ironing and chemicals, can damage the hair and lead to its loss.
• Age: With age, hair growth slows down and hair becomes thinner.

VII. Hair loss prevention

Although it is not always possible to prevent hair loss, there are several things that you can do to maintain the health of your hair:

• Balanced diet: Make sure you get enough vitamins and minerals from food.
• Stress management: Find the ways to cope with stress, such as yoga, meditation or walking in nature.
• Hardly hair care: Avoid frequent use of a hairdryer, ironing and chemicals.
• Regular visits to the doctor: Regularly visit a doctor for preventive examinations and tests.

VIII. Hair loss myths

There are many myths about hair loss that are not true. Here are some of the most common myths:

• Frequent hair washing causes hair loss: In fact, washing hair does not cause hair loss. On the contrary, regular hair washing helps to remove excess sebum and dirt, which can clog hair follicles.
• Wearing hats causes hair loss: Wearing hats does not cause hair loss if they are not too tight and do not constant pressure on the scalp.
• Shaving of the head stimulates hair growth: Shaving of the head does not stimulate hair growth. Hair will grow at the same speed, regardless of whether you are shaking your head or not.
• Hair loss is only a problem for men: Hair loss can affect people of both sexes.
• Hair loss is not treated: There are various methods of treating hair loss, including drugs, surgery and laser therapy.

IX. The latest hair loss research

In the field of hair loss, constant studies are conducted aimed at understanding the causes and the development of new treatment methods.

• The role of the microbioma of the scalp: Studies show that the scalp microbia, that is, a set of microorganisms living on the scalp, can play a role in hair health. The imbalance of the microbioma of the scalp can contribute to inflammation and hair loss.
• Regenerative medicine: Regenerative medicine, including stem cells and plasma, enriched with platelets (PRP), shows promising results in the treatment of hair loss.
• Gene therapy: Gene therapy is a promising direction in the treatment of genetic forms of hair loss, such as androgenic alopecia.

X. Conclusion

The deficiency of vitamins and minerals can contribute to hair loss, but this is not the only reason. It is important to consult a doctor for the diagnosis and treatment of any basic diseases that can cause hair loss. A balanced diet rich in vitamins and minerals, as well as proper hair care can help maintain hair health. Consult a doctor or a trichologist to obtain individual recommendations for the treatment of hair loss.