Lack of vitamins and its effect on hair

Vitamins: Hair Health Foundation

Hair, being a visible reflection of the internal state of the body, acutely react to any imbalances, including deficiency of vitamins. Vitamins, being indispensable organic substances, participate in many biochemical processes that provide normal growth, strength, brilliance and general health of hair. The insufficient intake of vitamins with food or violation of their absorption can lead to serious problems with the hair, ranging from increased loss and ending with a change in structure and color. Understanding the role of each vitamin in maintaining hair health and timely detection of deficits is the key to maintaining their beauty and strength.

Vitamin A (Retinol): Growth and Moisturization Regulator

Vitamin A, fat -soluble vitamin, is necessary for the growth of all cells, including hair cells. It plays an important role in the development of skin fat, oily substance that moisturizes the scalp and supports hair health. Skin fat creates a protective film that protects the hair from dryness, brittleness and damage.

The mechanism of action: Vitamin A is involved in the differentiation of keratinocytes, the main cells of the skin epidermis and hair follicles. It regulates the expression of genes responsible for the production of keratin, the main structural protein of hair. In addition, it supports the function of the sebaceous glands, providing sufficient hydration of hair and scalp.
Deficiency symptoms: The disadvantage of vitamin A can lead to dryness and peeling of the scalp, which, in turn, causes itching and dandruff. Hair becomes dull, brittle, loses its shine and prone to cross section. In severe cases, vitamin A deficiency can lead to hair loss.
Sources: Vitamin A is found in animal products, such as liver, eggs, dairy products. Beta-carotene, the predecessor of vitamin A, is found in vegetables and fruits of orange and green, such as carrots, pumpkin, spinach, broccoli.
Cautions: It is important to remember that the excess of vitamin is also harmful and can lead to toxic effects, including hair loss. Before taking vitamin A additives, it is necessary to consult a doctor.

B vitamins B: Energy and Hair growth

B vitamins play a key role in metabolism, providing the body with the energy necessary for the growth and restoration of cells, including the cells of the hair follicles. Each B vitamin performs its unique function, but they all work synergically, supporting the health of the hair.

Vitamin B1 (TIAMIN): Participates in carbohydrate metabolism, providing the energy of the cell of hair follicles. Tiamine deficiency can lead to a slowdown in hair growth and their thinning.
Vitamin B2 (Riboflavin): It is necessary for cellular respiration and metabolism. Riboflavin deficiency can cause dry scalp, itching and hair loss.
Vitamin B3 (Niacin): Improves blood circulation in the scalp, ensuring the flow of nutrients to hair follicles. Niacin’s deficiency can lead to hair loss and their premature turnover.
Vitamin B5 (pantotenic acid): Participates in the metabolism of fats and carbohydrates necessary for hair growth. Pantotenic acid also helps to moisturize the hair and prevents their brittleness. The deficiency of pantothenic acid can lead to hair loss and gray hair.
Vitamin B6 (Pyridoxin): It is necessary for the metabolism of proteins, which are building hair blocks. A deficiency of pyridoxine can lead to hair loss, dry scalp and dandruff.
Vitamin B7 (Biotin): Often they are called “beauty vitamin.” Biotin is necessary for the synthesis of keratin, the main protein that makes up the hair. Biotin deficiency is one of the most common causes of hair loss, especially in women.
Vitamin B9 (folic acid): Participates in cell division and DNA synthesis necessary for hair growth. Folic acid deficiency can lead to a slowdown in hair growth and their loss.
Vitamin B12 (cobalamin): It is necessary for the formation of red blood cells, which cause oxygen and nutrients to hair follicles. Cobalamine deficiency can lead to hair loss, especially among vegetarians and vegans.
Deficiency symptoms: General symptoms of deficiency of B vitamins include hair loss, dryness and peeling of the scalp, dandruff, thinning of the hair, slowing hair, premature turning and dull hair.
Sources: B vitamins are found in various foods, including meat, fish, eggs, dairy products, whole grain products, legumes, nuts, seeds, vegetables and fruits. Especially rich in vitamins of group B liver, yeast, mushrooms and avocados.
Cautions: B vitamins are usually safe in recommended doses. However, when taking high doses of some vitamins of group B, side effects can occur, such as nausea, diarrhea and skin rashes. Before taking B vitamins, you need to consult a doctor.

Vitamin C (ascorbic acid): antioxidant and collagen stimulator

Vitamin C is a powerful antioxidant that protects the cells, including cells of hair follicles, from damage to free radicals. It is also necessary for the synthesis of collagen, protein, which gives hair strength and elasticity. Vitamin C improves the absorption of iron, which is also necessary for the health of the hair.

The mechanism of action: Vitamin C neutralizes free radicals, which are formed as a result of the effects of ultraviolet radiation, environmental pollution and stress. It also stimulates the production of collagen, which strengthens the structure of the hair and prevents its brittleness. Vitamin C helps to absorb the iron necessary for transferring oxygen to hair follicles.
Deficiency symptoms: The disadvantage of vitamin C can lead to brittleness and dry hair, their loss, deceleration of growth and dullness. Vitamin C deficiency can also lead to bleeding gums and slow healing of wounds.
Sources: Vitamin C is contained in a large number of fruits and vegetables, especially in citrus fruits, kiwi, strawberries, bell pepper, broccoli and spinach.
Cautions: Vitamin C is usually safe in recommended doses. When taking high doses of vitamin C, side effects can occur, such as nausea, diarrhea and heartburn.

Vitamin D (calciferol): Hair growth regulator

Vitamin D plays an important role in the regulation of hair growth. It helps stimulate hair follicles and promotes their transition to an active phase of growth. Studies have shown that vitamin D deficiency can be associated with various types of hair loss, including androgenic alopecia and focal alopecia.

The mechanism of action: Vitamin D binds to vitamin D (VDR) receptors, which are in the cells of hair follicles. Activation of VDR stimulates hair growth and differentiation of keratinocytes. Vitamin D also plays a role in immune regulation, which can be important for autoimmune diseases that cause hair loss.
Deficiency symptoms: The disadvantage of vitamin D can lead to hair loss, especially in the autumn-winter period, when the effects of sunlight decreases. Other symptoms of vitamin D deficiency include fatigue, weakness, bones and muscles.
Sources: Vitamin D is synthesized in the skin under the influence of sunlight. It is also contained in some foods such as fatty fish (salmon, tuna, sardines), egg yolk and enriched products (milk, cereals).
Cautions: Vitamin D deficiency is a common problem, especially in regions with low solar activity. It is recommended to regularly check the level of vitamin D in the blood and, if necessary, take additives. Before taking vitamin D additives, you need to consult a doctor. Excess vitamin D can also be harmful.

Vitamin E (tocopherol): antioxidant and blood circulation improved

Vitamin E is another powerful antioxidant that protects the cells of hair follicles from damage by free radicals. It also improves blood circulation in the scalp, ensuring the flow of nutrients to the hair.

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, expanding blood vessels and ensuring the flow of oxygen and nutrients to hair.
Deficiency symptoms: The disadvantage of vitamin E can lead to dry hair and brittle hair, their loss and deceleration of growth. Vitamin E deficiency can also lead to skin problems, such as dryness and peeling.
Sources: Vitamin E is found in vegetable oils (sunflower, olive, corn), nuts, seeds, avocados and green leafy vegetables.
Cautions: Vitamin E is usually safe in recommended doses. When taking high doses of vitamin E, side effects can occur, such as nausea, diarrhea and headache.

Other important vitamins and minerals for hair health

In addition to the above vitamins, other vitamins and minerals are important for hair health, such as:

Iron: It is necessary to transfer oxygen to hair follicles. Iron deficiency can lead to hair loss, especially in women.
Zinc: Participates in growth and restoration of fabrics, including hair. Zinc deficiency can lead to hair loss, dry scalp and dandruff.
Selenium: An antioxidant that protects the cells from damage. Selena deficiency can lead to hair loss and their thinning.
Silicon: Strengthens the hair and increases its elasticity.
Omega-3 fatty acids: Improve blood circulation in the scalp and moisturize hair.

Diagnosis and treatment of vitamins deficiency

Diagnosis of vitamins deficiency is carried out on the basis of blood test. The doctor may prescribe the necessary tests to determine the level of vitamins and minerals in the body. Treatment of vitamin deficiency includes a change in the diet, taking vitamin additives and the treatment of diseases that may disrupt the absorption of vitamins.

Changing the diet: The use of various and balanced foods rich in vitamins and minerals is the best way to provide the body with all the necessary nutrients. Include fruits, vegetables, whole grain products, legumes, nuts, seeds, meat, fish and dairy products in your diet.
Vitamin additives: In some cases, it may take vitamin additives to replenish the deficiency of vitamins. It is important to remember that taking vitamin additives should be agreed with a doctor in order to avoid overdose and side effects.
Disease treatment: Some diseases may disrupt the absorption of vitamins, such as diseases of the gastrointestinal tract, autoimmune diseases and endocrine disorders. Treatment of these diseases can help improve the absorption of vitamins and restore hair health.

Lifestyle and hair health

In addition to the sufficient receipt of vitamins and minerals, other lifestyle factors, such as::

Stress: Chronic stress can lead to hair loss. It is important to learn how to manage stress using relaxation techniques, yoga or meditation.
Dream: A sufficient sleep is necessary to restore the body and hair growth. It is recommended to sleep 7-8 hours a day.
Hair care: Proper hair care helps prevent their damage and loss. Use soft shampoos and air conditioners, avoid frequent use of a hairdryer, curling iron and ironing, do not abuse coloring and chemical curling.
Smoking and alcohol: Smoking and excessive alcohol consumption negatively affect the health of the hair.

Preventive measures to maintain hair health

Balanced nutrition: the basis of hair health is a balanced diet, rich in vitamins, minerals and proteins.
Regular examinations: regular medical examinations will help identify a deficiency of vitamins and other health problems at an early stage.
Careful hair care: use soft hair care products and avoid aggressive procedures.
Stress control: control stress using healthy strategies.
Sun protection: Protect your hair from ultraviolet radiation.

Lack of vitamins can have a significant effect on hair health. Timely identification and treatment of vitamins deficiency, as well as a healthy lifestyle, will help keep your hair strong, healthy and beautiful. If problems with hair appear, consult a doctor to diagnose and prescribe the appropriate treatment.

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