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Hair vitamins: what to choose
Hair health is a reflection of the internal state of the body. Shiny, strong and thick hair indicates a balanced diet, proper care and the absence of serious diseases. However, a modern lifestyle, stress, unbalanced nutrition and aggressive environmental effects often lead to a deterioration in hair condition. In such cases, vitamins can become a reliable assistant in restoring the health and beauty of curls.
The role of vitamins in hair health
Vitamins play a key role in the metabolic processes necessary for the growth and strengthening of hair. They participate in the synthesis of keratin, the main building material of the hair, provide power follicles, protect the hair from damage and stimulate blood circulation in the scalp. The deficiency of certain vitamins can lead to hair loss, dryness, brittleness, dullness and deceleration of growth. Therefore, it is important to understand what vitamins are necessary for the health of the hair and how to choose them correctly.
The main hair vitamins and their sources
Vitamin A (Retinol)
Vitamin A is a fat -soluble vitamin necessary for the growth and differentiation of cells, including the cells of the hair follicles. It contributes to the production of sebum, which moisturizes the scalp and maintains hair health. Vitamin A deficiency can lead to dry scalp, itching, dandruff and hair loss.
Sources of vitamin A: liver, fish oil, eggs, dairy products, carrots, pumpkin, spinach, broccoli, sweet potatoes. It is important to remember that the excess of vitamin and can also be harmful, so it is necessary to observe the recommended dosage.
B vitamins b
B vitamins play an important role in energy metabolism and nervous system, which directly affects the health of the hair. Each vitamin of group B performs its own specific function:
- Vitamin B1 (TIAMIN): Participates in carbohydrate metabolism, providing cell energy, including hair follicles. The disadvantage of thiamine can lead to a slowdown in hair growth.
- Vitamin B2 (Riboflavin): It is necessary for the growth and restoration of cells, as well as to maintain the health of the scalp. Riboflavin deficiency can cause dry scalp, dandruff and hair loss.
- Vitamin B3 (Niacin): Improves blood circulation in the scalp, providing hair follicles with the necessary nutrients. The disadvantage of niacin can lead to hair loss and a deterioration in their structure.
- Vitamin B5 (pantotenic acid): Participates in the synthesis of coenzyme A necessary for the metabolism of fats and carbohydrates. Pantotenic acid strengthens the hair follicles, prevents hair loss and improves their structure.
- Vitamin B6 (Pyridoxin): Participates in the metabolism of proteins, which are the main building material of the hair. Pyridoxine also helps reduce stress that can cause hair loss.
- Vitamin B7 (Biotin): One of the most important vitamins for hair health. Biotin is involved in the synthesis of keratin, the main protein, of which the hair consists of. Biotin deficiency can lead to hair loss, brittleness, thinning and cross -section of the tips.
- Vitamin B9 (folic acid): It is necessary for the growth and division of cells, including cells of hair follicles. Folic acid also improves blood circulation in the scalp, providing hair follicles with the necessary nutrients.
- Vitamin B12 (cobalamin): Participates in the formation of red blood cells, which cause oxygen and nutrients to hair follicles. Cobalamine deficiency can lead to hair loss, anemia and weakness.
Sources of B vitamins B: meat, fish, eggs, dairy products, whole grain products, legumes, nuts, seeds, green vegetables. Particularly rich in group b beer yeast.
Vitamin C (ascorbic acid)
Vitamin C is a powerful antioxidant that protects the hair from damage caused by free radicals. It is also necessary for the synthesis of collagen, which strengthens the hair follicles and prevents hair loss. In addition, vitamin C improves iron absorption, which is also important for hair health.
Sources of vitamin C: citrus fruits, berries, kiwi, pepper, broccoli, spinach.
Vitamin D (calciferol)
Vitamin D plays an important role in hair growth and maintaining their health. It is involved in the regulation of the hair growth cycle and contributes to the formation of new hair follicles. Vitamin D deficiency is associated with hair loss, including focal alopecia.
Sources of vitamin D: fish oil, eggs, dairy products, mushrooms, and is also synthesized in the skin under the influence of sunlight. However, in most cases, to maintain the optimal level of vitamin D, it is necessary to take additives, especially in the winter season.
Vitamin E (Tocopherol)
Vitamin E is another powerful antioxidant that protects the hair from damage caused by free radicals. It also improves blood circulation in the scalp, providing hair follicles with the necessary nutrients. In addition, vitamin E moisturizes the hair and gives it shine.
Sources of vitamin E: vegetable oils (sunflower, olive, corn), nuts, seeds, avocados, spinach.
Hair health minerals
In addition to vitamins, minerals are also needed for the health of hair:
- Iron: It is necessary for the formation of hemoglobin, which transfers oxygen to hair follicles. Iron deficiency can lead to hair loss, anemia and weakness.
- Zinc: Participates in the synthesis of the protein necessary for hair growth, and also regulates the work of the sebaceous glands. Zinc deficiency can lead to hair loss, dry scalp and dandruff.
- Selenium: An antioxidant that protects the hair from damage caused by free radicals. Selenium is also necessary for the normal functioning of the thyroid gland, which plays an important role in hair health.
- Magnesium: Participates in the metabolic processes necessary for hair growth, and also helps to reduce stress that can cause hair loss.
- Calcium: It is necessary to strengthen hair and bones. Calcium is also involved in the transmission of nerve impulses that regulate hair growth.
How to choose hair vitamins
When choosing hair vitamins, several factors must be taken into account:
- The reason for the deterioration of the hair: It is important to understand that hair loss, dryness, brittleness and dullness can be caused by various causes, including vitamins deficiency, stress, hormonal disorders, scalp diseases and improper care. Therefore, before taking vitamins, it is recommended to consult a trichologist to find out the cause of the problem and prescribe the appropriate treatment.
- The composition of the vitamin complex: Pay attention to the composition of the vitamin complex and make sure that it contains all the necessary vitamins and minerals for hair health. It is important that the vitamins are in a bio -access form so that the body can easily learn them.
- Vitamin dosage: Follow the recommended dosage of vitamins indicated on the packaging. An excess of vitamins can also be harmful, so an overdose must be avoided.
- Individual characteristics of the body: Consider the individual characteristics of the body, such as age, gender, state of health and the presence of allergic reactions. If you have any chronic diseases or take other medicines, before taking vitamins, be sure to consult a doctor.
- Manufacturer: Choose vitamins from well -known and trusted manufacturers that guarantee the quality and safety of their products.
- Reviews: Before buying vitamins, read the reviews of other people who have already accepted these vitamins. This will help you make a more conscious choice.
Forms of the release of vitamins for hair
Hair vitamins are produced in various forms:
- Tablets and capsules: The most common form of release of vitamins. It is convenient to take and dose tablets and capsules.
- Chewing pastries and marmalade: Suitable for children and people who experience difficulties with swallowing tablets.
- Liquids and syrups: Easily absorbed and suitable for people with diseases of the gastrointestinal tract.
- Ampoules for external use: They contain concentrated vitamins and are applied directly to the scalp.
- Shampoos, balms and hair masks: Contain vitamins and other beneficial ingredients that nourish and strengthen hair.
Hair vitamins
To achieve the maximum effect of taking vitamins for hair, the following rules must be followed:
- Take vitamins regularly: Vitamins must be taken regularly, in accordance with the instructions. Passing of vitamins can reduce the effectiveness of treatment.
- Take vitamins during meals: Most vitamins are better absorbed during meals.
- Drink enough water: Water is necessary for the absorption of vitamins and the removal of toxins from the body.
- Combine the reception of vitamins with proper hair care: Proper hair care, including the use of high -quality shampoos, balms and masks, as well as avoiding aggressive procedures, such as staining, chemical curls and using a hair dryer, will help improve the condition of the hair.
- Lead a healthy lifestyle: A healthy lifestyle, including a balanced diet, sufficient sleep and regular physical exercises, is also important for hair health.
Contraindications to receive vitamins for hair
Despite the fact that hair vitamins are considered safe, in some cases their reception is contraindicated:
- Individual intolerance to components: Before taking vitamins, it is necessary to make sure that there are no allergic reactions to the components that make up the vitamin complex.
- Hypervitaminosis: Reception of vitamins in excess doses can lead to hypervitaminosis, which can be harmful to health.
- Kidney and liver diseases: For diseases of the kidneys and liver, before taking vitamins, it is necessary to consult a doctor.
- Pregnancy and breastfeeding: During pregnancy and breastfeeding before taking vitamins, you need to consult a doctor.
Vitamins in food: diet for healthy hair
A balanced diet, rich in vitamins and minerals, is the basis of hair health. Include the following products in your diet:
- Fat fish (salmon, tuna, mackerel): Omega-3 with fatty acids, vitamin D and group B.
- Eggs: Great source of protein, biotin, vitamin D and zinc.
- Nuts and seeds (almonds, walnuts, sunflower seeds, flax seeds): We are rich in vitamin E, zinc, selenium and omega-3 fatty acids.
- Avocado: Contains vitamin E and beneficial fats that moisturize the hair.
- Sweet potato: The rich source of vitamin A.
- Spinach and other green vegetables: Contain vitamins A and C, iron and folic acid.
- Berries (strawberries, blueberries, raspberries): Rich in antioxidants and vitamin C.
- Carrot: Great source of vitamin A.
- Legumes (beans, lentils): Rich in iron, zinc and biotin.
- Whole grain products (oatmeal, brown rice): We are rich in vitamins of group B and zinc.
Specialized hair additives: what to look in the composition
In addition to basic vitamin complexes, there are specialized hair additives that contain additional ingredients aimed at strengthening hair and stimulating their growth. Here are some of them:
- Keratin: The main protein from which the hair consists of. Taking keratin in the form of additives can help strengthen hair and prevent its fragility.
- Collagen: Protein that strengthens the hair follicles and prevents hair loss.
- Hyaluronic acid: Moisturizes the hair and scalp.
- L-Cistein: Amino acid, which is a component of keratin.
- Horsetail extract: Contains silicon that strengthens the hair.
- Serene palm extract: Blocks the action of digidrotestosterone (DGT), a hormone that can cause hair loss in men and women.
- Black cumin oil: Contains antioxidants and fatty acids that nourish the hair and scalp.
Vitamins for men and women: is there a difference?
In general, the main vitamins and minerals necessary for the health of hair are the same for men and women. However, some additives can be more useful for men or women, depending on the cause of hair loss. For example, the cuts extract of Serenia is more often used in additions for men, as it blocks the action of DGT, hormone, which is the main cause of male baldness. Women with hair loss caused by hormonal disorders may be useful for additives containing red clover or soybean extract.
When to see a doctor?
Hair loss can be caused not only by a deficiency of vitamins, but also with more serious diseases. Contact a trichologist if:
- Hair loss occurs suddenly and intensively.
- Hair loss is accompanied by other symptoms such as itching, redness of the scalp, dandruff or pain.
- You have tried various vitamins and hair products, but the hair condition does not improve.
- You have a suspicion of hormonal disorders or other diseases.
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