Complex hair vitamins: review

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Complex hair vitamins: review

I. Understanding the health of hair: Fundamentals and factors affecting growth

A. Anatomy of the hair:

1. Hair structure: The hair consists of three main layers: cuticles, bark and core (medulla). The cuticle is an external protective layer consisting of overlapping scales that determine the shine and smoothness of the hair. The bark, the main layer, contains the melanin pigment that determines the color of the hair, and is responsible for strength and elasticity. The core, which is not in all hair (especially in thin hair), is the central channel of the hair, the function of which has not been fully studied.

2. Hair follicle: Hair follicle is a bulbous structure in the skin from which the hair grows. Inside the follicle there is a hair follicle containing cells that are divided and differentiated, forming new hair. The sebaceous glands are attached to the follicle, which produce sebum, which moisturizes and protects the hair.

3. Hair growth cycle: Hair growth is cyclical and consists of three main phases:

   • Anagen (growth phase): This phase can last from 2 to 7 years and determines the length of the hair. At this time, hair follicles are actively divided and formed new hair.

   • Katagen (transition phase): This phase lasts about 2-3 weeks. Hair growth slows down, and the hair follicle is reduced.

   • Telogen (Phase Salm): This phase lasts about 3 months. The hair stops growing and remains in the follicle until the fall. After the teenel, the new phase of the anagen begins, and the cycle is repeated.

B. Factors affecting hair health:

1. Genetics: A genetic predisposition plays an important role in determining the type of hair, growth rate, texture and predisposition to hair loss.

2. Nutrition: The lack of important nutrients can adversely affect the health of the hair, leading to its thinning, brittleness and loss. Squirrels, vitamins and minerals are important.

   • Squirrels: Hair consists mainly of keratin, protein. The lack of protein in the diet can lead to a weakening of the hair and slowing down their growth.

   • Iron: Iron is necessary for transferring oxygen to hair follicles. Iron deficiency can cause hair loss. (see section III.A.3)

   • Zinc: Zinc plays an important role in the growth and restoration of fabrics, including hair follicles. Zinc deficiency can lead to hair loss and slowing down their growth. (see section III.A.5)

   • Vitamin D: Vitamin D plays a role in hair growth. The low level of vitamin D is associated with hair loss. (see section III.A.1)

   • Vitamin B12: Vitamin B12 is necessary for the production of red blood cells, which transfer oxygen to hair follicles. Vitamin B12 deficiency can lead to hair loss. (see section III.A.2)

   • Biotin (Vitamin B7): Biotin is important for the metabolism of fats, carbohydrates and amino acids. Biotin deficiency can lead to hair loss, fragility of nails and skin problems. (see section III.A.4)

3. Hormonal balance: Hormonal changes, such as pregnancy, menopause or hormonal disorders, can affect hair growth and hair loss. Androgens (male hormones) play a key role in the development of androgen alopecia (baldness according to the male type).

4. Stress: Chronic stress can lead to telogenic efflivia (temporary hair loss) or other hair problems.

5. Hair care: Aggressive chemical procedures (staining, curling, straightening), frequent use of thermal tools (hair dryers, ironing) and improper combing can damage the hair, leading to brittleness and loss.

6. Age: With age, hair growth slows down, hair is thinner and can lose color.

7. Medical conditions and medicines: Some medical conditions (for example, thyroid diseases, autoimmune diseases) and drugs (for example, chemotherapy) can cause hair loss.

II. Indications for the use of complex hair vitamins

A. Symptoms and signs indicating the need for vitamin support:

1. Excessive hair loss: Laying more hair than usual (more than 100 hair per day) can be a sign of a nutrient deficiency.

2. Slow hair growth: If the hair grows slower than usual, this may indicate a lack of necessary vitamins and minerals.

3. Grightness and dry hair: Brown, dry and split hair can be a sign of a deficiency of vitamins A, C, E and biotin.

4. Thinning of the hair: Reducing the thickness of the hair can be a sign of a deficiency of iron, zinc and vitamins of group B.

5. Lack of shine: Dull and lifeless hair can indicate a lack of vitamins and minerals necessary for the health of the hair.

6. Scalp problems: Dry, itching or peeling scalp can be a sign of a deficiency of vitamins A, D and zinc.

B. groups of people who may need additional vitamin support:

1. Vegetarians and vegans: Vegetarians and vegans can experience a deficiency of vitamin B12, iron, zinc and other nutrients contained in animal products.

2. People who adhere to restrictive diets: Diets with low calories or certain restrictions can lead to a shortage of important vitamins and minerals.

3. Pregnant and lactating women: During pregnancy and breastfeeding, the need for vitamins and minerals increases significantly.

4. People with diseases affecting the absorption of nutrients: Diseases of the gastrointestinal tract, such as Crohn’s disease or celiac disease, can violate the absorption of vitamins and minerals.

5. People experiencing chronic stress: Stress can increase the need for certain vitamins and minerals, such as group B vitamins.

6. Elderly people: With age, the body’s ability to absorb vitamins and minerals can decrease.

C. When vitamins can be useful as part of an integrated approach:

1. After an illness or surgical intervention: The body needs additional nutrients for recovery after illness or surgery.

2. During periods of intensive stress: Vitamins can help maintain hair health during high stress periods.

3. As an addition to the treatment of hair loss: Vitamins can be useful in combination with other methods of treating hair loss, such as minoxidil or finatoride.

4. To improve the general condition of the hair: Even if there are no obvious signs of deficiency, vitamins can help improve the shine, strength and texture of the hair.

D. The importance of consulting a doctor or a trichologist:

Before you start taking any vitamin complexes, it is important to consult a doctor or a trichologist. The doctor can determine the cause of hair problems and recommend the most suitable treatment, including vitamin support. Self -medication can be ineffective and even dangerous.

III. The main components of complex hair vitamins: detailed review

A. Vitamins:

1. Vitamin D:

   • Function: Vitamin D plays an important role in hair growth, participating in the regulation of cellular growth and differentiation of hair follicles.

   • Deficiency: Vitamin D deficiency can lead to hair loss, growth of growth and other hair problems. Studies have shown the relationship between the low level of vitamin D and alopecia.

   • Sources: Vitamin D is synthesized in the skin under the influence of sunlight. It is also contained in fatty fish (salmon, tuna, mackerel), egg yolks and enriched products (milk, cereals).

   • Recommended dosage: The recommended daily dose of vitamin D is 600 IU (international units) for adults. In some cases, the doctor may recommend higher doses.

   • Side effects of overdose: An overdose of vitamin D can lead to hypercalcemia (an increased level of calcium in the blood), nausea, vomiting and weakness.

2. Vitamin B12 (cobalamin):

   • Function: Vitamin B12 is necessary for the production of red blood cells, which transfer oxygen to hair follicles. It also participates in the metabolism of proteins necessary for hair growth.

   • Deficiency: Vitamin B12 deficiency can lead to hair loss, anemia and other health problems.

   • Sources: Vitamin B12 is contained in animal products, such as meat, fish, eggs and dairy products.

   • Recommended dosage: The recommended daily dose of vitamin B12 is 2.4 μg (microgram) for adults.

   • Side effects of overdose: Vitamin B12 is considered relatively safe, and an overdose is rare.

3. Iron:

   • Function: Iron is necessary for transferring oxygen to hair follicles. Iron deficiency is one of the most common causes of hair loss, especially in women.

   • Deficiency: Iron deficiency can lead to hair loss, fatigue, weakness and pallor of the skin.

   • Sources: Iron is found in animal products (red meat, poultry, fish) and plant origin (spinach, lentils, beans).

   • Recommended dosage: The recommended daily dose of iron is 8 mg for men and 18 mg for women. Pregnant women need more iron (27 mg).

   • Side effects of overdose: An overdose of iron can lead to constipation, nausea, vomiting and other problems with the gastrointestinal tract. In severe cases, an overdose of iron can be life -threatening.

4. Biotin (Vitamin B7):

   • Function: Biotin is involved in the metabolism of fats, carbohydrates and amino acids necessary for the growth and health of hair. Although the Biotin deficiency is rare, it can lead to hair loss, fragility of nails and skin problems.

   • Deficiency: Biotin deficiency can lead to hair loss, fragility of nails, dermatitis and neurological symptoms.

   • Sources: Biotin is found in many products such as eggs, nuts, seeds, fish and meat.

   • Recommended dosage: The recommended daily dose of biotin is 30 mcg (micrograms) for adults.

   • Side effects of overdose: Biotin is considered relatively safe, and an overdose is rare. However, high doses of biotin can distort the results of some laboratory tests.

5. Zinc:

   • Function: Zinc plays an important role in the growth and restoration of fabrics, including hair follicles. It also participates in the regulation of the sebaceous glands, which helps to maintain the health of the scalp.

   • Deficiency: Zinc deficiency can lead to hair loss, growth of growth, skin problems and weakening of immunity.

   • Sources: Zinc is contained in meat, seafood, nuts, seeds and legumes.

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

   • Side effects of overdose: An overdose of zinc can lead to nausea, vomiting, diarrhea and a decrease in immunity.

6. Vitamin A (Retinol):

   • Function: Vitamin A is necessary for the growth and differentiation of cells, including cells of hair follicles. It also helps to maintain the health of the scalp.

   • Deficiency: Vitamin A deficiency can lead to dry skin and hair, dandruff and hair loss.

   • Sources: Vitamin A is found in the liver, dairy products, eggs and orange and yellow vegetables and fruits (carrots, pumpkin, sweet potatoes).

   • Recommended dosage: The recommended daily dose of vitamin A is 900 mcg (micrograms) for men and 700 μg for women.

   • Side effects of overdose: An overdose of vitamin A can be toxic and lead to nausea, vomiting, headache, fatigue and liver damage. Pregnant women should avoid high doses of vitamin A, as this can lead to congenital defects.

7. Vitamin C (ascorbic acid):

   • Function: 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, which strengthens the hair.

   • Deficiency: Vitamin C deficiency can lead to brittle hair, slow growth and weakening of immunity.

   • Sources: Vitamin C is found in fruits and vegetables, especially in citrus fruits, strawberries, kiwi, bell pepper and broccoli.

   • Recommended dosage: The recommended daily dose of vitamin C is 90 mg for men and 75 mg for women.

   • Side effects of overdose: An overdose of vitamin C can lead to diarrhea, nausea and other problems with the gastrointestinal tract.

8. Vitamin E (Tokoferol):

   • Function: Vitamin E is an antioxidant that protects hair follicles from damage to free radicals. It also improves blood circulation in the scalp, which promotes hair growth.

   • Deficiency: Vitamin E deficiency is rare, but can lead to dry skin and hair.

   • Sources: Vitamin E is found in vegetable oils, nuts, seeds and green leafy vegetables.

   • Recommended dosage: The recommended daily dose of vitamin E is 15 mg.

   • Side effects of overdose: An overdose of vitamin E can increase the risk of bleeding.

9. Niacin (Vitamin B3): Niacin improves blood circulation in the scalp, contributing to the nutrition of hair follicles. Deficiency can lead to loss and deterioration of hair condition.

10. Pantotenic acid (vitamin B5): Pantotenic acid is involved in the metabolism of proteins, fats and carbohydrates necessary for hair growth. It also helps to maintain hair humidity.

B. Minerals:

1. Magnesium: Magnesium is involved in many biochemical reactions in the body, including hair growth. Magnesium deficiency can lead to hair loss and other health problems.
2. Selenium: Selenium is an antioxidant that protects the hair follicles from damage by free radicals. It is also necessary for the production of thyroid hormones that play a role in hair growth.
3. Silicon: Silicon helps strengthen hair and nails. It is believed that it improves the structure of keratin.
4. Iodine: Iodine is necessary for the production of thyroid hormones that play a role in hair growth. Iodine deficiency can lead to hair loss.

C. Amino acids:

1. L-Cistein: L-cysteine is an important amino acid for the synthesis of keratin, the main protein of the hair.
2. L-Lisin: L-Lisin is involved in the synthesis of collagen, which strengthens the hair.
3. Methionine: Metionine is an important amino acid for hair and nail growth.

D. Other useful components:

1. Collagen: Collagen is a structural protein that strengthens hair and skin.
2. Hyaluronic acid: Hyaluronic acid moisturizes the hair and scalp.
3. Plant extracts (e.g., Palm Extract of Sereena, Horsetail extract): Some plant extracts can help improve hair growth and reduce loss.

IV. Types of complex hair vitamins

A. Classification in the form of release:

1. Tablets: Tablets are the most common form of the release of vitamins. They are convenient to use and storage.
2. Capsules: Capsules may contain vitamins in the form of powder or liquid. They can be easier than digestible than tablets.
3. Chewing tablets: Chewing tablets are designed for people who are difficult to swallow pills.
4. Liquid vitamins: Liquid vitamins are easily absorbed and can be added to drinks or food.
5. Powders: Vitamin powders can be dissolved in water or juice.

B. Classification by composition:

1. Basic complexes: The basic complexes contain the main vitamins and minerals necessary for the health of the hair.
2. Specialized complexes: Specialized complexes contain additional ingredients, such as amino acids, plant extracts and antioxidants to solve specific hair problems.
3. Complexes for men: Complexes for men may contain ingredients that help fight androgenic alopecia.
4. Complexes for women: Complexes for women may contain ingredients that help maintain hair health during pregnancy and menopause.

C. The choice of a suitable type depending on individual needs:

The choice of a suitable type of complex hair vitamins depends on individual needs and health status. It is important to consider the following factors:

1. Age and Paul: The need for vitamins and minerals may vary depending on age and gender.
2. Health status: Some medical conditions may affect the need for vitamins and minerals.
3. Diet: If the diet is limited, additional vitamin support may be required.
4. Hair problems: The choice of vitamins should be based on specific hair problems (loss, brittleness, dryness).

V. How to choose complex hair vitamins correctly

A. Analysis of the composition: what to pay attention to the label:

1. Full list of ingredients: Make sure that the label indicates a complete list of ingredients, including vitamins, minerals, amino acids and plant extracts.
2. Dosage: Pay attention to the dosage of each ingredient. They must correspond to the recommended daily doses.
3. The form of vitamins: Some forms of vitamins are better absorbed than others. For example, the methylated form of vitamin B12 (methylcobalamin) can be better absorbed than cyanocobalamin.
4. The presence of allergens: Check the label for allergens, such as gluten, soy, dairy products and nuts.
5. Quality certificates: Look for quality certificates on the label from independent organizations.

B. Study of reviews and ratings:

1. Customer reviews: Read customer reviews about various vitamin complexes. Pay attention to reviews about efficiency, side effects and ease of use.
2. Ratings: Look for ratings of vitamin complexes from independent organizations or websites specializing in vitamins and additives.
3. Recommendations of specialists: Contact a doctor or a trichologist for recommendations for the choice of vitamins.

C. Evaluation of the manufacturer’s reputation:

1. The history of the company: Study the history of the producer of vitamins. Find out how long the company has been producing vitamins and additives.
2. Production standards: Make sure that the company adheres to high production standards such as GMP (Good Manoufacturing Practices).
3. Scientific research: Find out if the company conducts scientific research on its products.
4. Quality certificates: Check if the company has quality certificates from independent organizations.

D. Accounting for individual characteristics and possible contraindications:

1. Allergies: If you have allergies, make sure that the vitamin complex does not contain allergenic ingredients.
2. Medical conditions: If you have any medical conditions, consult a doctor before taking vitamins.
3. Medicines: Some vitamins can interact with drugs. Consult a doctor if you take any medicine.
4. Pregnancy and breastfeeding: Pregnant and lactating women should consult a doctor before taking vitamins.

E. Comparison of prices and accessibility:

1. Port price: Compare the price for a portion of various vitamin complexes.
2. Accessibility: Make sure the vitamin complex is available in your region.
3. Discounts and promotions: Look for discounts and promotions for vitamin complexes.

VI. Instructions for use: dosage, duration and features of the reception

A. Recommendations for dosage:

1. Compliance with the manufacturer’s instructions: Always follow the manufacturer’s instructions for the dosage of the vitamin complex.
2. Consultation with a doctor: Consult a doctor if you have any questions or doubts about the dosage.
3. Start with a low dose: If you first take a vitamin complex, start with a low dose and gradually increase it.
4. Dose separation: If the dosage of the vitamin complex is high, divide it into several techniques during the day.

B. The optimal course of the course:

1. Manufacturer’s recommendations: Follow the recommendations of the manufacturer for the duration of the course of the vitamin complex.
2. Consultation with a doctor: Consult a doctor if you want to take vitamins longer than the recommended period.
3. Breaks between courses: Take breaks between the courses of vitamin complexes so that the body does not get used to them.
4. Evaluation of the results: Evaluate the results of taking vitamins after 2-3 months. If you do not see improvements, consult your doctor.

C. Features of the reception depending on the type of vitamins:

1. Fatable vitamins (A, D, E, K): Fat -soluble vitamins are better absorbed with food containing fats.
2. Water -soluble vitamins (B, C): Water -soluble vitamins are better absorbed on an empty stomach or 30 minutes before meals.
3. Iron: Iron is better absorbed with vitamin C.
4. Zinc: Zinc is better absorbed on an empty stomach or 1 hour before meals.

D. Reception Time: In the morning or evening:

1. B vitamins B: Group B vitamins are best taken in the morning, as they can have an invigorating effect.
2. Magnesium: It is better to take magnesium in the evening, as it can have a relaxing effect.
3. Iron: It is better to take iron on an empty stomach in the morning.

E. Compatibility with food and other additives:

1. Interaction with food: Some products may interfere with the assimilation of vitamins. For example, coffee and tea can reduce iron absorption.
2. Interaction with additives: Some additives can interact with each other. Consult a doctor if you take several additives at the same time.
3. Alcohol: Alcohol can reduce the absorption of vitamins.

VII. Possible side effects and contraindications

A. The most common side effects:

1. Gastrointestinal disorders (nausea, diarrhea, constipation): Some vitamins and minerals can cause gastrointestinal disorders, especially when taking high doses.
2. Allergic reactions (rash, itching, swelling): Allergic reactions can occur to any ingredient in the vitamin complex.
3. Change of urine color: Some vitamins can change the color of urine.
4. Headache: A headache can be a side effect of taking some vitamins.

B. Rare but serious side effects:

1. Liver damage: An overdose of vitamin A can lead to damage to the liver.
2. Bleeding: An overdose of vitamin E can increase the risk of bleeding.
3. Hypercalcemia: An overdose of vitamin D can lead to hypercalcemia (an increased level of calcium in the blood).

C. Contraindications to use:

1. Individual intolerance: You can not take a vitamin complex if you have individual intolerance to any ingredient.
2. Pregnancy and breastfeeding: Pregnant and lactating women should consult a doctor before taking vitamins.
3. Liver and kidney diseases: People with liver and kidneys should consult a doctor before taking vitamins.
4. Medication: Some vitamins can interact with drugs. Consult a doctor if you take any medicine.

D. What to do when side effects occur:

1. Stop reception: If you notice any side effects, stop taking the vitamin complex.
2. Consult a doctor: Consult a doctor if side effects do not pass or worsen.
3. Report the side effect: Report the side effect to the manufacturer of the vitamin complex or to the relevant authorities.

E. The importance of consulting a doctor before the start of the appointment:

Before taking any vitamin complexes, it is important to consult a doctor. The doctor can evaluate your health status, determine the cause of hair problems and recommend the most suitable treatment, including vitamin support. Self -medication can be ineffective and even dangerous.

VIII. Alternative ways to obtain the necessary vitamins and minerals

A. A balanced diet:

1. Variety of products: A balanced diet should include a wide range of products rich in vitamins and minerals.
2. Fruits and vegetables: Eat a lot of fruits and vegetables of different colors.
3. Squirrels: Use a sufficient amount of protein contained in meat, fish, eggs, legumes and nuts.
4. Healthy fats: Use healthy fats contained in fish, avocados, nuts and seeds.
5. Whole grains: Eat whole grains, such as oats, cinema and brown rice.

B. Products, especially healthy hair:

1. Eggs: Eggs are rich in protein, biotin and other nutrients necessary for hair health.
2. Fat fish: Fatty fish (salmon, tuna, mackerel) is rich in omega-3 fatty acids, which improve the health of the scalp and hair.
3. Nuts and seeds: Nuts and seeds are rich in vitamins, minerals and healthy fats that strengthen hair.
4. Spinach: Spinach is rich in iron, vitamin A and vitamin C, which are necessary for hair growth.
5. Sweet potato: Sweet potatoes are rich in vitamin A, which improves the health of the scalp and hair.
6. Avocado: Avocado is rich in healthy fats and vitamin E, which moisturize the hair and scalp.
7. Greek yogurt: Greek yogurt is rich in protein and vitamin B5, which strengthen the hair.

C. Alternative additives:

1. Spirulina: Spirulin is algae, rich in protein, vitamins and minerals.
2. Chlorella: Chlorella is algae, rich in protein, vitamins and minerals.
3. Black cumin oil: Black cumin oil contains antioxidants and fatty acids that improve the health of hair and scalp.
4. Sea collagen: Sea collagen strengthens the hair and skin.

D. Natural hair care products:

1. Hair oils (coconut, argan, olive): Hair oils moisturize and nourish hair, giving it shine and softness.
2. Herbal decoctions (chamomile, nettle, burdock): Herbal decoctions strengthen hair and improve the health of the scalp.
3. Hair masks (egg, honey, kefir): Hair masks nourish the hair and scalp, making it healthier and beautiful.

E. Complex approach: diet, care and lifestyle:

To achieve the best results in maintaining hair health, it is necessary to adhere to an integrated approach, including a balanced diet, proper hair care and a healthy lifestyle.

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