rich in vitamins for hair growth

Rich in vitamins for hair growth: a detailed guide

Chapter 1: Introduction to the biology of hair and the role of nutrients

Healthy hair is not just aesthetic attractiveness, it is a reflection of the general state of the body. A hair growth cycle is a complex process that requires optimal supply of nutrients. Understanding the basic biology of the hair is necessary to realize the importance of vitamins and minerals.

1.1. Hair structure:

The hair consists of two main parts: a hair follicle located under the skin and a hair rod visible above the surface of the skin.

• Hair follicle: This is a dynamic structure producing new hair cells. Its activity determines the growth rate, thickness and hair color. The follicle contains a hair papilla, consisting of capillaries and nerves that feed and regulate hair growth.

• Hair rod: Consists of three layers:

  • Cuticle: The most outer layer formed by overlapping cells, like tiles. It protects the inner layers from damage and determines the shine of the hair.
  • Peel: It makes up the main mass of the hair and contains the melanin pigment that determines the color of the hair.
  • Medulla: The most inner layer is not present in all hair and consists of loose cells. Its function is not entirely clear.

1.2. Hair growth cycle:

Hair passes through three phases of growth:

• Anagen (growth phase): It can last from 2 to 7 years. In this phase, the hair is actively growing due to the division of cells in the hair follicle. The length of the anagen phase determines the maximum length that hair can reach.

• Katagen (Phase of Transition): It lasts about 2-3 weeks. Hair growth slows down, and the hair follicle is compressed.

• Telogen (Phase Salm): It lasts about 3 months. The hair does not grow and remains in the follicle. At the end of this phase, the hair falls out, and in its place the new hair in the anagen phase begins to grow.

1.3. The role of nutrients:

Nutrients, especially vitamins and minerals, play a key role at each stage of the hair growth cycle. They are necessary for:

• Energy metabolism: To divide the cells and synthesis of keratin – the main protein, of which the hair consists of.
• Keratin synthesis: Protein providing the strength and structure of the hair.
• Protection against oxidative stress: Free radicals can damage the hair follicles and slow down hair growth. Antioxidants neutralize these free radicals.
• Hormonal balance: Hormones play an important role in the regulation of hair growth. Some nutrients can affect hormonal balance and, therefore, to hair growth.
• Blood supply of hair follicles: Enough blood supply is necessary for the delivery of nutrients and oxygen to hair follicles.

The lack of nutrients can lead to a slowdown in hair growth, their thinning, loss, brittleness and appreciation.

Chapter 2: B vitamins and hair growth

B vitamins play the central role in energy metabolism and cellular division, which makes them especially important for the health of the hair.

2.1. Biotin (Vitamin B7):

Biotin, perhaps the most famous vitamin for hair growth. It participates in the metabolism of fats, carbohydrates and proteins, including keratin.

• The mechanism of action: Biotin is necessary for enzymes involved in the synthesis of fatty acids and glucose, which provide energy to the dividing cells of the hair follicle. It also plays a role in the synthesis of keratin, the main protein of hair.

• Indications for use: Biotin deficiency can lead to hair loss, fragility of nails and skin problems. However, biotin deficiency is relatively rare, since it is produced by intestinal microflora and is found in various products.

• Sources of biotin: Eggs (especially yolk), nuts (almonds, walnuts), seeds (sunflower seeds), fish (salmon), meat (liver), avocados, sweet potatoes, mushrooms.

• Dosage: The recommended daily dose of biotin is 30-100 μg. In some cases, with deficiency, the doctor may prescribe higher doses.

2.2. Niacin (Vitamin B3):

Niacin helps to improve blood circulation, which is important for the delivery of nutrients to hair follicles.

• The mechanism of action: Niacin is a component of NAD and NADP coofers participating in the energy exchange and DNA restoration. It also expands blood vessels, improving blood flow.

• Indications for use: Niacin can help improve the condition of the hair with insufficient blood supply to the hair follicles.

• Sources of Niacin: Meat (beef, pork, chicken), fish (tuna, salmon), nuts (peanuts), seeds (sunflower seeds), mushrooms, whole grains.

• Dosage: The recommended daily dose of Niacin is 14-16 mg.

2.3. Pantotenic acid (vitamin B5):

Pantotenic acid is important for the metabolism of fats, carbohydrates and proteins, as well as for the health of the scalp.

• The mechanism of action: Pantotenic acid is a component of coherent A (COA), which plays a key role in energy metabolism and synthesis of fatty acids. It also helps to maintain the health of the scalp.

• Indications for use: Pantotenic acid can help improve the condition of the hair and scalp, especially with dryness and itching.

• Sources of pantothenic acid: Meat (liver, chicken), eggs, dairy products, mushrooms, avocados, broccoli, sweet potatoes.

• Dosage: The recommended daily dose of pantotenic acid is 5 mg.

2.4. Vitamin B12 (cobalamin):

Vitamin B12 is necessary for the formation of red blood cells, which deliver oxygen to hair follicles.

• The mechanism of action: Vitamin B12 is involved in the synthesis of DNA and the formation of red blood cells. Vitamin B12 deficiency can lead to anemia, which worsens oxygen delivery to hair follicles.

• Indications for use: Vitamin B12 is especially important for vegetarians and vegans, since it is mainly found in animal products. Vitamin B12 deficiency can lead to hair loss.

• Sources of vitamin B12: Meat (beef, liver), fish (salmon, tuna), eggs, dairy products. For vegetarians and vegans, enriched products and additives are available.

• Dosage: The recommended daily dose of vitamin B12 is 2.4 mcg.

2.5. Folic acid (vitamin B9):

Folic acid is necessary for dividing cells and tissue growth, which makes it important for hair growth.

• The mechanism of action: Folic acid is involved in the synthesis of DNA and RNA, which is necessary to divide cells and tissue growth.

• Indications for use: Folic acid is especially important during pregnancy, but also useful for hair health as a whole.

• Folic acid sources: Dark green leafy vegetables (spinach, broccoli), legumes (lentils, beans), avocados, citrus fruits, enriched grain products.

• Dosage: The recommended daily dose of folic acid is 400 mcg.

Chapter 3: Vitamin A and hair growth

Vitamin A is important for the growth and development of cells, including cells of hair follicles. It also contributes to the production of sebum, which moisturizes the scalp and hair.

3.1. The mechanism of action:

Vitamin A is involved in the regulation of genes responsible for the growth and differentiation of cells. It is also necessary for the production of sebum, which moisturizes the scalp and hair, preventing dryness and brittleness.

3.2. Indications for use:

Vitamin A deficiency can lead to dry scalp, dandruff and hair loss. However, excess vitamin A can also be harmful and cause hair loss.

3.3. Sources of vitamin A:

• Retinol (active form of vitamin A): Contained in animal products, such as liver, eggs, dairy products.
• Beta-carotene (provitamin A): Contained in plant products, such as carrots, sweet potatoes, pumpkin, spinach, broccoli. The body transforms beta-carotene into retinol.

3.4. Dosage:

The recommended daily dose of vitamin A is 900 μg for men and 700 μg for women. It is important not to exceed the recommended dose in order to avoid toxicity.

Chapter 4: Vitamin C and hair growth

Vitamin C is a powerful antioxidant that protects the hair follicles from damage caused by free radicals. It is also necessary for the synthesis of collagen, which is important for the structure of the hair.

4.1. The mechanism of action:

Vitamin C neutralizes free radicals that can damage the cells of hair follicles and slow down hair growth. It is also necessary for the synthesis of collagen, a protein that provides the strength and elasticity of the hair. Vitamin C also improves the absorption of iron, which is also important for hair growth.

4.2. Indications for use:

Vitamin C can help protect the hair from damage and improve their structure. It is also useful for people with iron deficiency, as it improves its absorption.

4.3. Sources of vitamin C:

Citrus fruits (oranges, grapefruits, lemons), berries (strawberries, blueberries, raspberries), kiwi, bell pepper, broccoli, spinach.

4.4. Dosage:

The recommended daily dose of vitamin C is 90 mg for men and 75 mg for women. Smokers are recommended to use more vitamin C.

Chapter 5: Vitamin D and hair growth

Vitamin D plays an important role in the growth and development of cells, as well as in the functioning of the immune system. Studies show that vitamin D deficiency can be associated with hair loss.

5.1. The mechanism of action:

Vitamin D is involved in the regulation of growth and differentiation of cells of hair follicles. He can also affect the anagen phase (growth phase) of the hair.

5.2. Indications for use:

Vitamin D deficiency is widespread, especially in regions with limited sunlight. Studies show that vitamin D deficiency can be associated with hair loss, including focal alopecia.

5.3. Sources of vitamin D:

• Sunlight: The body synthesizes vitamin D under the influence of sunlight.
• Food: Fish (salmon, tuna, sardines), egg yolks, enriched products (milk, juice, grain).
• Supplements: Vitamin D3 (cholecalciferol) is the most effective form of additive.

5.4. Dosage:

The recommended daily dose of vitamin D is 600 IU (15 μg) for adults. In some cases, with deficiency, the doctor may prescribe higher doses. It is important to consult a doctor before taking the additives of vitamin D.

Chapter 6: Vitamin E and hair growth

Vitamin E is a powerful antioxidant that protects the cells from damage caused by free radicals. It also improves blood circulation, which is important for the delivery of nutrients to hair follicles.

6.1. The mechanism of action:

Vitamin E neutralizes free radicals that can damage the cells of hair follicles and slow down hair growth. It also improves blood circulation, which helps the delivery of nutrients and oxygen to hair follicles.

6.2. Indications for use:

Vitamin E can help protect the hair from damage and improve their general condition.

6.3. Sources of vitamin E:

Vegetable oils (sunflower, olive, almond), nuts (almonds, hazelnuts), seeds (sunflower seeds), avocado, spinach.

6.4. Dosage:

The recommended daily dose of vitamin E is 15 mg.

Chapter 7: Minerals important for hair growth

In addition to vitamins, certain minerals play a key role in hair health.

7.1. Iron:

Iron is necessary for the formation of hemoglobin, which tolerates oxygen in the blood. Iron deficiency can lead to anemia, which worsens oxygen delivery to hair follicles and causes hair loss.

• The mechanism of action: Iron is a component of hemoglobin, protein contained in red blood cells, which transfers oxygen from lungs to all tissues of the body, including hair follicles.

• Indications for use: Iron deficiency is a common cause of hair loss, especially in women.

• Iron sources:

  • Hem iron: Contained in animal products, such as meat (beef, liver), bird, fish. Hem iron is better absorbed by the body.
  • Neghemian iron: Contained in plant products such as dark green leafy vegetables (spinach), legumes (lentils, beans), nuts, seeds, dried fruits. The assimilation of a non -meter iron can be improved by using it along with products rich in vitamin C.

• Dosage: The recommended daily dose of iron is 18 mg for women and 8 mg for men. With iron deficiency, a doctor can prescribe higher doses. It is important to consult a doctor before taking iron additives.

7.2. Zinc:

Zinc is involved in cell division, tissue growth and protein synthesis, including keratin. It also helps to regulate the production of skin fat.

• The mechanism of action: Zinc is a cofactor of many enzymes involved in the metabolism of proteins, carbohydrates and fats. It is also necessary for dividing cells, tissue growth and keratin synthesis.

• Indications for use: Zinc deficiency can lead to hair loss, fragility of nails and skin problems.

• Sources of zinc: Meat (beef, pork), seafood (oysters, crabs), nuts (cashews, almonds), seeds (pumpkin seeds), legumes (beans, lentils), whole grain products.

• Dosage: The recommended daily dose of zinc is 11 mg for men and 8 mg for women.

7.3. Selenium:

Selenium is an antioxidant that protects the hair follicles from damage caused by free radicals. It is also necessary for the health of the thyroid gland, which plays an important role in the regulation of hair growth.

• The mechanism of action: Selenium is a component of the enzyme glutathioneperoxidase, which neutralizes free radicals. It is also necessary for the synthesis of thyroid hormones, which play an important role in the regulation of metabolism and hair growth.

• Indications for use: Selena deficiency can lead to hair loss and problems with the thyroid gland.

• Sources of Selena: Brazilian nuts, seafood (tuna, cod), meat (beef, chicken), eggs, sunflower seeds, mushrooms.

• Dosage: The recommended daily dose of selenium is 55 μg. It is important not to exceed the recommended dose, since the excess selenium can be toxic.

7.4. Copper:

Copper is necessary for the formation of collagen and elastin, which are important for the structure of the hair. It also participates in the production of melanin, pigment that determines the color of the hair.

• The mechanism of action: Copper is a cofactor of enzymes involved in the synthesis of collagen and elastin, proteins, which provide the strength and elasticity of the hair. It also participates in the production of melanin, pigment that determines the color of the hair.

• Indications for use: The deficit of copper can lead to thinning of the hair and loss of pigmentation (sample).

• Sources of copper: Seafood (oysters, crabs), nuts (cashews, almonds), seeds (sesame seeds), legumes (lentils, beans), mushrooms, liver.

• Dosage: The recommended daily dose of copper is 900 mcg.

Chapter 8: Diet for healthy hair

The optimal diet for healthy hair should be balanced and include a variety of products rich in vitamins, minerals and proteins.

8.1. Basic principles:

• Consumption of sufficient amount of protein: Protein is a building material for keratin, the main protein of hair. Good sources of protein include meat, poultry, fish, eggs, dairy products, legumes and nuts.
• Inclusion in the diet of products rich in vitamins and minerals: Use a variety of fruits, vegetables, whole grains, nuts and seeds.
• Eating a sufficient amount of healthy fats: Healthy fats are necessary for the health of the scalp and hydration of hair. Good sources of healthy fats include avocados, nuts, seeds, olive oil and fish.
• The use of enough water: Water is necessary for hydration of the scalp and hair.
• Restriction of consumption of processed products, sugar and harmful fats: These products can negatively affect hair health.

8.2. Examples of products that are useful for hair:

• Eggs: Rich in protein, biotin and other nutrients.
• Fat fish (salmon, sardins): Wealthy omega-3 fatty acids, vitamin D and protein.
• Nuts and seeds: We are rich in vitamin E, zinc, selenium and healthy fats.
• Spinach and other dark green leafy vegetables: We are rich in vitamins A, C and iron.
• Sweet potato: Rich in beta-carotene (provitamin A).
• Avocado: It is rich in healthy fats, vitamin E and biotin.
• Legumes (lentils, beans): Rich in protein, iron and zinc.
• Citrus fruits (oranges, grapefruits): Rich in vitamin C.
• Greek yogurt: Rich in protein and calcium.

Chapter 9: Addresses for hair growth: when and how to use them

Additions can be useful for people with a deficiency of certain vitamins and minerals, but they are not a replacement of a balanced diet.

9.1. When should be considered additives:

• If there is a deficiency of vitamins and minerals: If a blood test shows a deficiency of certain nutrients, additives can help to make up for the deficiency.
• With certain health conditions: Some health conditions can affect the absorption of nutrients.
• With a strict diet (vegetarianism, veganism): Vegetarians and vegans may need in the additions of vitamin B12, iron and zinc.
• With increased stress: Stress can deplete nutrient reserves in the body.

9.2. How to choose additives:

• Consult a doctor: The doctor can determine what additives you need, and prescribe the correct dosage.
• Choose quality products: Look for additives from trusted manufacturers that undergo independent testing for cleanliness and efficiency.
• Pay attention to the composition: Make sure that the additive contains the necessary vitamins and minerals in the desired dosage.
• Follow the recommended dosage: Do not exceed the recommended dosage, since the excess of some vitamins and minerals can be harmful.

9.3. Potential side effects:

Additives can cause side effects, especially with high doses. General side effects include stomach disorder, nausea and diarrhea. It is important to consult a doctor if you experience any side effects.

9.4. Popular additives for hair growth:

• Biotin:
• Vitamin D:
• Iron:
• Zinc:
• Omega-3 fatty acids:
• Collagen:

Chapter 10: Other factors affecting hair growth

In addition to nutrition, other factors affect hair growth.

10.1. Genetics:

Genetics plays a significant role in determining the type of hair, growth rate and predisposition to hair loss.

10.2. Hormonal balance:

Hormones, such as testosterone, estrogen and thyroid hormones, play an important role in the regulation of hair growth. The imbalance of hormones can lead to hair loss.

10.3. Stress:

Chronic stress can negatively affect hair growth, causing loss and deceleration of growth.

10.4. Hair care:

Incorrect hair care, such as frequent coloring, chemical curls and the use of hot tools, can damage the hair and slow down their growth.

10.5. Medical conditions:

Some medical conditions, such as thyroid diseases, autoimmune diseases and infections, can cause hair loss.

10.6. Medicines:

Some drugs can cause hair loss as a side effect.

Chapter 11: Practical tips for healthy hair

• Balanced diet: Make sure your diet is rich in vitamins, minerals and proteins.
• Correct hair care: Use soft shampoos and air conditioners, avoid frequent staining and chemical curling, use thermal protection when using hot tools.
• Stress management: Find the ways of managing stress, such as yoga, meditation or walking in nature.
• Sufficient sleep: Strive by 7-8 hours of sleep every night.
• Regular examinations at the doctor: Pass regular examinations at the doctor to identify and treat any medical conditions that can affect hair growth.
• Avoid tight hairstyles: Tight hairstyles can damage the hair follicles and cause hair loss.
• Soft combing: Comb the hair softly so as not to damage it.
• Sun protection: Protect the hair from the sun using a hat or scarf.
• Scalp massage: Scalp massage improves blood circulation and stimulates hair growth.

Adhering to these tips and providing the body with the necessary nutrients, you can improve hair health and stimulate their growth.