Hair vitamins: dosage and side effects

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Hair vitamins: dosage and side effects

Chapter 1: The role of vitamins in hair health

Hair, like any other organ of the human body, needs a certain set of nutrients for healthy growth, strength and shine. Vitamins play a key role in these processes, acting on various aspects: from cellular division in hair follicles to the synthesis of keratin, the main building material of the hair. The deficiency of certain vitamins can lead to hair loss, dryness, brittleness, slow growth and other problems. Understanding the role of each vitamin and its correct dosage is an important step towards maintaining hair health.

1.1 Vitamin A (retinol and retinoids)

Vitamin A is a fat -soluble vitamin that plays an important role in cell growth and differentiation, including the cells of the hair follicles. It contributes to the production of skin fat, oily substance, which moisturizes the scalp and hair, preventing dryness and brittleness.

  • Functions:

    • Stimulates the growth of cells of hair follicles.
    • Supports the production of skin fat.
    • Promotes the health of the scalp.
    • Participates in the synthesis of keratin.

  • Sources:

    • Animal sources: liver, eggs, dairy products.
    • Plant sources (beta-carotene): carrots, sweet potatoes, spinach, pumpkin.

  • Recommended dosage:

    • For adult men: 900 mcg RAE (retinol equivalent) per day.
    • For adult women: 700 mcg RAE per day.
    • The upper permissible level of consumption: 3000 mcg RAE per day.

  • Side effects of overdose:

    • Dryness of the skin and mucous membranes.
    • Nausea and vomiting.
    • Headache.
    • Fatigue.
    • Hair loss (paradoxically).
    • Liver damage.
    • Congenital defects in the fetus during pregnancy.

  • Deficiency:

    • Dry skin and hair.
    • Brighten hair.
    • Dandruff.
    • Vision of vision.

1.2 B vitamins

B vitamins are water -soluble vitamins that play an important role in energy exchange, nervous system and health and hair health. They participate in the metabolism of proteins, fats and carbohydrates necessary for the growth and restoration of hair.

1.2.1 Vitamin B1 (Tiamin)

Tiamine is necessary for carbohydrate metabolism, providing hair follicles with energy.

  • Functions:

    • Participates in carbohydrate metabolism.
    • Supports the nervous system.
    • Promotes hair growth.

  • Sources:

    • Whole grain products.
    • Legumes.
    • Nuts and seeds.
    • Pork.

  • Recommended dosage:

    • For adult men: 1.2 mg per day.
    • For adult women: 1.1 mg per day.

  • Side effects of overdose:

    • It is very rare, since thiamine is a water -soluble vitamin and excess is excreted in the urine.
    • Theoretically, headaches, irritability, and rapid heartbeat are possible.

  • Deficiency:

    • It is rare in developed countries, more often in people who abuse alcohol.
    • Symptoms: fatigue, irritability, loss of appetite, neurological disorders. Indirectly can affect the health of hair due to overall health deterioration.

1.2.2 Vitamin B2 (riboflavin)

Riboflavin is involved in the metabolism of fats, proteins and carbohydrates, as well as in the production of cell energy. It is also important for the health of the scalp and preventing dandruff.

  • Functions:

    • Participates in the metabolism of nutrients.
    • Supports the health of the skin and mucous membranes.
    • Participates in the production of energy.

  • Sources:

    • Dairy products.
    • Eggs.
    • Meat.
    • Green sheet vegetables.

  • Recommended dosage:

    • For adult men: 1.3 mg per day.
    • For adult women: 1.1 mg per day.

  • Side effects of overdose:

    • They are rare, since riboflavin is a water -soluble vitamin.
    • Urine can acquire a bright yellow color (harmlessly).

  • Deficiency:

    • Symptoms: cracks in the corners of the mouth, inflammation of the tongue, photophobia, dermatitis. It can contribute to dryness and brittle hair.

1.2.3 Vitamin B3 (niacin/nicotinic acid)

Niacin improves blood circulation in the scalp, which ensures the delivery of nutrients to hair follicles. It also helps to reduce cholesterol and supports skin health.

  • Functions:

    • Improves blood circulation.
    • Participates in the metabolism of energy.
    • Supports skin health.

  • Sources:

    • Meat.
    • Fish.
    • Bird.
    • Nuts.
    • Whole grain products.

  • Recommended dosage:

    • For adult men: 16 mg ne (niacin equivalent) per day.
    • For adult women: 14 mg ne per day.
    • The upper permissible level of consumption: 35 mg per day (from additives and enriched products).

  • Side effects of overdose:

    • Redness of the skin (especially the face and neck), itching.
    • Nausea and vomiting.
    • Headache.
    • Dizziness.
    • Liver damage (with very high doses).

  • Deficiency:

    • Pellagra (dermatitis, diareia, dementia).
    • Weakness.
    • Loss of appetite.
    • It can indirectly influence the health of hair due to general deterioration in health.

1.2.4 Vitamin B5 (pantothenic acid)

Pantotenic acid is involved in the metabolism of fats, proteins and carbohydrates, as well as in the synthesis of coherent A, necessary for many biochemical reactions in the body. It is often used in cosmetics for hair due to its ability to moisturize and improve their structure.

  • Functions:

    • Participates in the metabolism of nutrients.
    • Moisturizes hair.
    • Improves hair structure.

  • Sources:

    • Almost all foods, especially meat, eggs, dairy products, vegetables, fruits.

  • Recommended dosage:

    • Adequate consumption: 5 mg per day for adults.

  • Side effects of overdose:

    • Very rare, even at high doses.
    • Diarye and discomfort in the stomach are possible.

  • Deficiency:

    • It is extremely rare due to the widespread spread of pantothenic acid in food.
    • Theoretically, fatigue, headaches, insomnia, numbness of the limbs are possible.

1.2.5 Vitamin B6 (pyridoxin)

Pyridoxine is involved in the metabolism of amino acids necessary for the synthesis of keratin, the main protein of the hair. It also plays a role in the formation of hemoglobin, which carries oxygen to hair follicles.

  • Functions:

    • Participates in amino acid metabolism.
    • Promotes keratin synthesis.
    • Supports the health of the nervous system.

  • Sources:

    • Meat.
    • Fish.
    • Bird.
    • Legumes.
    • Nuts.
    • Banans.

  • Recommended dosage:

    • For adult men: 1.3 mg per day.
    • For adult women: 1.3 mg per day.
    • The upper permissible level of consumption: 100 mg per day.

  • Side effects of overdose:

    • Neurological problems (numbness of the limbs, impaired coordination).
    • Skin rashes.
    • Photosensitivity.

  • Deficiency:

    • Symptoms: dermatitis, anemia, cramps, depression. It can contribute to hair loss.

1.2.6 Vitamin B7 (Biotin)

Biotin, also known as vitamin H, plays a key role in the metabolism of fats, proteins and carbohydrates. It is often advertised as a means to improve the health of hair, nails and skin. Biotin is involved in the synthesis of keratin, the main building material of the hair.

  • Functions:

    • Participates in the metabolism of fats, proteins and carbohydrates.
    • Promotes keratin synthesis.
    • Supports skin and nail health.

  • Sources:

    • Eggs.
    • Liver.
    • Nuts.
    • Seeds.
    • Salmon.
    • Avocado.

  • Recommended dosage:

    • Adequate consumption: 30 μg per day for adults.

  • Side effects of overdose:

    • Very rare, even at high doses.
    • Theoretically, skin rashes and discomfort in the stomach are possible.
    • It can affect the results of laboratory tests (for example, tests of thyroid hormones).

  • Deficiency:

    • It is rarely found, but can be caused by a long intake of antibiotics, some genetic diseases or the use of a large number of raw eggs (avidine in raw eggs binds biotin, preventing its absorption).
    • Symptoms: hair loss, fragility of nails, dermatitis, fatigue.

1.2.7 Vitamin B9 (folic acid)

Folic acid is necessary for cellular division and growth, which makes it important for the health of hair follicles. It also participates in the formation of red blood cells, which transfer oxygen to tissues, including the scalp.

  • Functions:

    • Participates in cellular division and growth.
    • Promotes the formation of red blood cells.
    • Supports the health of the nervous system.

  • Sources:

    • Green sheet vegetables.
    • Legumes.
    • Oranges.
    • Enriched grain products.

  • Recommended dosage:

    • For adults: 400 μg DFE (dietary folate equivalent) per day.
    • Pregnant women: 600 μg DFE per day.
    • Nursing women: 500 μg DFE per day.

  • Side effects of overdose:

    • Rarely found, but discomfort in the stomach, nausea and masking of vitamin B12 deficiency are possible.

  • Deficiency:

    • Anemia.
    • Fatigue.
    • Weakness.
    • Irritability.
    • It can indirectly influence the health of hair due to general deterioration in health.

1.2.8 Vitamin B12 (cobalamin)

Cobalamin is necessary for the formation of red blood cells and maintaining the health of the nervous system. It is also important for cell division and growth, including cells of hair follicles.

  • Functions:

    • Participates in the formation of red blood cells.
    • Supports the health of the nervous system.
    • Participates in cellular division and growth.

  • Sources:

    • Animal products: meat, fish, poultry, eggs, dairy products.
    • Vegetarians and vegans are recommended to take vitamin B12 additives or use enriched products.

  • Recommended dosage:

    • For adults: 2.4 μg per day.

  • Side effects of overdose:

    • Very rare, even at high doses.

  • Deficiency:

    • Anemia.
    • Fatigue.
    • Weakness.
    • Numbness of the limbs.
    • Neurological problems.
    • It can indirectly influence the health of hair due to general deterioration in health.

1.3 Vitamin C (ascorbic acid)

Vitamin C is a powerful antioxidant that protects the hair follicles from damage to free radicals. It is also necessary for the synthesis of collagen, a protein that strengthens the hair and prevents its brittleness. Vitamin C improves the absorption of iron, an important mineral for hair growth.

  • Functions:

    • Antioxidant.
    • Participates in collagen synthesis.
    • Improves the absorption of iron.

  • Sources:

    • Citrus fruit.
    • Berries.
    • Pepper.
    • Broccoli.
    • Spinach.

  • Recommended dosage:

    • For adult men: 90 mg per day.
    • For adult women: 75 mg per day.
    • Smokers are recommended to increase the dose.
    • The upper permissible level of consumption: 2000 mg per day.

  • Side effects of overdose:

    • Diarrhea.
    • Nausea.
    • Stomach ache.
    • Increased risk of kidney stones.

  • Deficiency:

    • Mourn (weakness, bleeding of gums, tooth loss).
    • Slow wound healing.
    • Dry skin and hair.
    • Brighten hair.

1.4 vitamin D (calciferol)

Vitamin D plays an important role in the growth and development of cells, including cells of hair follicles. Studies show that vitamin D deficiency can be associated with hair loss, especially with focal alopecia.

  • Functions:

    • Regulates the growth and development of cells.
    • Participates in the immune system.
    • Supports bone health.

  • Sources:

    • Sunlight (synthesized in the skin under the influence of ultraviolet rays).
    • Fat fish (salmon, tuna, mackerel).
    • Egg yolks.
    • Enriched products (milk, flakes).

  • Recommended dosage:

    • For adults: 600 IU (international units) per day.
    • For people over 70: 800 IU per day.
    • Upper permissible level of consumption: 4000 IU per day.

  • Side effects of overdose:

    • Nausea and vomiting.
    • Weakness.
    • Headache.
    • Increased blood calcium.
    • Kidney damage.

  • Deficiency:

    • Fatigue.
    • Bones and muscles.
    • Depression.
    • Hair loss (especially focal alopecia).

1.5 Vitamin E (Tocopherol)

Vitamin E is a powerful antioxidant that protects the hair follicles from damage to free radicals. It also improves blood circulation in the scalp, which ensures the delivery of nutrients to the hair.

  • Functions:

    • Antioxidant.
    • Improves blood circulation.
    • Protects against damage by free radicals.

  • Sources:

    • Vegetable oils (sunflower, olive, soybean).
    • Nuts and seeds.
    • Green sheet vegetables.

  • Recommended dosage:

    • For adults: 15 mg (alpha-tocopherol) per day.
    • Upper permissible level of consumption: 1000 mg per day (from additives).

  • Side effects of overdose:

    • Liquefaction of blood.
    • Nausea.
    • Diarrhea.
    • Fatigue.

  • Deficiency:

    • Rarely found.
    • Symptoms: neurological problems, muscle weakness, visual impairment.

Chapter 2: Minerals for Hair Health

In addition to vitamins, certain minerals also play an important role in hair health. The deficiency of these minerals can lead to hair loss, slowed growth and other problems.

2.1 iron

Iron is necessary for the formation of hemoglobin, which carries oxygen to the cells of the body, including hair follicles. Iron deficiency is one of the most common causes of hair loss, especially in women.

  • Functions:

    • Oxygen transport.
    • Participates in energy exchange.

  • Sources:

    • Hem iron (easily absorbed): meat, poultry, fish.
    • Neghemian iron: legumes, spinach, enriched grain products. (It is recommended to use vitamin C to improve absorption).

  • Recommended dosage:

    • For adult men: 8 mg per day.
    • For adult women: 18 mg per day.
    • Pregnant women: 27 mg per day.
    • The upper permissible level of consumption: 45 mg per day.

  • Side effects of overdose:

    • Constipation.
    • Nausea.
    • Stomach ache.
    • Damage to the liver (with chronic overdose).

  • Deficiency:

    • Anemia.
    • Fatigue.
    • Weakness.
    • Dizziness.
    • Hair loss.

2.2 zinc

Zinc is involved in the growth and restoration of fabrics, including hair follicles. It also helps to maintain the functioning of the sebaceous glands, which ensure moisturizing the scalp.

  • Functions:

    • Growth and restoration of fabrics.
    • Immune function.
    • Synthesis of proteins and DNA.

  • Sources:

    • Meat.
    • Seafood (especially oysters).
    • Nuts.
    • Seeds.
    • Legumes.

  • Recommended dosage:

    • For adult men: 11 mg per day.
    • For adult women: 8 mg per day.
    • The upper permissible level of consumption: 40 mg per day.

  • Side effects of overdose:

    • Nausea and vomiting.
    • Stomach ache.
    • Diarrhea.
    • Suppression of the immune system.
    • Violation of copper assimilation.

  • Deficiency:

    • Hair loss.
    • Slow healing of wounds.
    • Deterioration of taste and smell.
    • Immune problems.

2.3 selenium

Selenium is an antioxidant that protects the hair follicles from damage by free radicals. He also participates in the regulation of thyroid hormones, which play an important role in hair growth.

  • Functions:

    • Antioxidant.
    • Regulates thyroid hormones.

  • Sources:

    • Brazilian nuts (very rich in selenium).
    • Seafood.
    • Meat.
    • Eggs.
    • Whole grain products.

  • Recommended dosage:

    • For adults: 55 μg per day.
    • Upper permissible level of consumption: 400 mcg per day.

  • Side effects of overdose:

    • Selenosis (hair loss, fragility of nails, dermatitis, neurological problems).
    • Nausea and vomiting.
    • Fatigue.

  • Deficiency:

    • Rarely found.
    • It can be associated with thyroid diseases and cardiovascular diseases.

2.4 Magnesium

Magnesium is involved in many biochemical reactions in the body, including protein synthesis and energy metabolism. It also helps to reduce stress that can contribute to hair loss.

  • Functions:

    • Participates in energy exchange.
    • Supports the health of bones and muscles.
    • Regulates blood sugar and blood pressure.

  • Sources:

    • Green sheet vegetables.
    • Nuts and seeds.
    • Legumes.
    • Whole grain products.

  • Recommended dosage:

    • For adult men: 400-420 mg per day.
    • For adult women: 310-320 mg per day.
    • The upper permissible level of consumption: 350 mg per day (from additives).

  • Side effects of overdose:

    • Diarrhea.
    • Nausea.
    • Stomach ache.
    • Weakness.

  • Deficiency:

    • Muscle cramps.
    • Fatigue.
    • Irritability.
    • Insomnia.

Chapter 3: The interaction of vitamins and minerals

It is important to understand that vitamins and minerals often interact with each other, affecting their assimilation and effectiveness. Some combinations can be useful, while others can be harmful.

  • Vitamin C and iron: Vitamin C improves the absorption of non -hearing iron from plant sources.
  • Zinc and copper: High doses of zinc can reduce copper assimilation. It is recommended to take copper additives with prolonged use of high doses of zinc.
  • Calcium and iron: High doses of calcium can reduce iron absorption. It is recommended to take them at different times of the day.
  • Vitamin D and calcium: Vitamin D is necessary for the absorption of calcium.
  • Vitamin K and anticoagulants: Vitamin K can interact with anticoagulants such as warfarin.

Chapter 4: When should you take additives of vitamins and minerals for hair?

Not everyone needs to take additives of vitamins and minerals for hair. The best way to get the necessary nutrients is a balanced diet. However, in some cases, additives can be useful:

  • Nutrient deficiency: If you have a diagnosed deficiency of vitamins or minerals, the supplement can help make up for the deficiency and improve hair health.
  • Limited diet: If you have any restrictions on nutrition, such as vegetarianism, veganism or allergies, you can be at risk of deficiency of certain nutrients.
  • Diseases: Some diseases can affect the absorption of nutrients.
  • Age: With age, the absorption of some nutrients can deteriorate.
  • Pregnancy and lactation: Pregnant and lactating women need more some nutrients.
  • Stress: Chronic stress can deplete nutrient reserves in the body.

Chapter 5: How to choose a hair additive?

When choosing an additive for hair, it is important to consider the following factors to consider:

  • Composition: Pay attention to the composition of the additive and make sure that it contains the necessary vitamins and minerals in adequate doses.
  • Quality: Choose additives from reliable manufacturers who test their products for quality and cleanliness.
  • Output form: Additions are available in various forms: tablets, capsules, liquids, powders. Choose the form that is most convenient for you.
  • Individual needs: Consult a doctor or nutritionist to determine which vitamins and minerals you need.
  • Side effects: Check out the possible side effects of the additive.
  • Reviews: Read the reviews of other users about adding.

Chapter 6: Alternative methods of improving hair health

In addition to taking vitamins and minerals, there are other methods of improving hair health:

  • Balanced diet: Use a variety of products rich in vitamins, minerals and protein.
  • Hair care: Use soft shampoo and air conditioning, avoid excessive hairdryer and ironing, protect the hair from the sun.
  • Head massage: The head massage improves blood circulation in the scalp, which promotes hair growth.
  • Reducing stress: Find the ways to cope with stress, such as yoga, meditation or walking in nature.
  • Sufficient sleep: Sleep enough so that your body can recover.
  • Avoid smoking: Smoking worsens blood circulation and can negatively affect the health of the hair.
  • Cut your hair regularly: Cut the ends of the hair to prevent split ends.

Chapter 7: Cautions

  • Do not exceed the recommended doses: Too high doses of vitamins and minerals can be harmful to health.
  • Consult a doctor: Before taking any additives, consult a doctor, especially if you have any diseases or you take medications.
  • Do not use additives as a replacement of a balanced diet: Additives should be used only as an addition to a healthy lifestyle.
  • Pay attention to the interaction: Consider the interaction between vitamins, minerals and medicines.
  • Be patient: The results from taking vitamins and minerals for hair may not be noticeable immediately. It takes time to see improvements.

Chapter 8: Future research

Despite the existing knowledge of the role of vitamins and minerals in the health of the hair, research continues to study their influence and develop new methods of treating hair problems. Future research can be directed at:

  • Studying the influence of specific vitamins and minerals on various types of hair loss.
  • Development of more effective and safe hair additives.
  • The study of genetic factors affecting the absorption of nutrients and hair health.
  • Development of personalized nutrition strategies to improve hair health.

Chapter 9: Treatment of hair loss with drugs

In some cases, hair loss can be caused by diseases requiring drug treatment. The most common drugs used to treat hair loss include:

  • Minoxidil: Locally -acting agent that stimulates hair growth.
  • Finasters: The drug that blocks the effect of digidrotestosterone (DGT), a hormone that causes hair loss in men.

These drugs should be used only under the supervision of a doctor, as they can have side effects.

Chapter 10: Surgical treatment of hair loss

In cases where drug treatment is ineffective, you can consider surgical treatment of hair loss, such as hair transplant. Hair transplant is a procedure in which hair follicles are transplanted from areas with thick hair in the area with rare hair.

Chapter 11: Final Councils

Maintaining hair health is a comprehensive process that requires a balanced diet, proper care and a healthy lifestyle. If you are faced with the problem of hair loss, do not hesitate to consult a doctor or trichologist for diagnosis and develop an individual treatment plan. Remember that the beauty of the hair is a reflection of your common health and well -being.

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