Hair vitamins: Trichologist Consultation

Hair vitamins: Trichologist consultation.

I. Understanding the basics of hair health:

1. Hair structure:

   • Hair rod: The visible part of the hair consisting of three layers:
     • Cuticle: The outer layer formed by overlapping scales like tiles. A healthy cuticle reflects light, giving the hair shine. Damage to the cuticle leads to dullness, porosity and brittleness. Factors damaging the cuticle: thermal effects (hair dryers, ironing), chemical treatment (staining, curling), mechanical damage (combing, friction).
     • Cortex: The thickest layer that makes up the bulk of the hair. Contains melanin, a pigment that determines the color of the hair. Cortex is responsible for the strength, elasticity and texture of the hair. Cortex damage leads to weakening, thinning and brittle hair.
     • Medulla (core): The most inner layer, which is not in all hair, especially in thin and bright. The function of the medulla is not fully studied, it is assumed that it promotes thermoregulation and strength.
   • Hair follicle: A living part of the hair located under the skin. Consists of:
     • Hair papilla: The connective tissue containing blood vessels that feed the hair onion. The health of the hair papilla is critical of hair growth.
     • Hair onion: The expanded part of the hair follicle, where cell division and the formation of new hair occurs. The activity of the hair follicle is influenced by hormones, nutrition and genetics.
     • Sebaceous iron: It produces skin lard, lubricating and protecting the hair and scalp. The imbalance of the production of sebum can lead to oily or dry hair.
     • Muscle raising hair: Is responsible for the reaction of “goose skin”.

2. Hair growth cycle:

   • Anagen (growth phase): The active phase of growth, lasts from 2 to 7 years. In this phase, the cells of the hair follicles are actively divided, forming a new hair. The duration of the anagen determines the maximum length of the hair. About 80-90% of the hair on the head are in the anagen phase.
   • Katagen (transition phase): The short phase, lasts about 2-3 weeks. Hair growth slows down, the hair bulb is disconnected from the hair papilla and rises to the surface of the skin. About 1-2% of the hair are in the catagen phase.
   • Telogen (Phase Salm): The phase of rest lasts about 3 months. Hair growth stops, the hair remains in the follicle, but does not grow. About 10-15% of the hair are in the bodyogen phase. At the end of the teenel, the old hair falls out, and a new growth cycle begins.
   • Exogen (falling phase): Continuation of the heterogene when the hair falls. Little 50-100 hair per day is considered the norm. Pathological hair loss is a larger amount of hair that can be associated with various factors.

3. Hair health factors:

   • Genetics: Type of hair, color, thickness and tendency to loss are largely determined genetically.
   • Hormones: Hormonal imbalance, especially the level of androgens (male hormones), can lead to hair loss (androgenic alopecia). Hormonal changes during pregnancy, after childbirth and during menopause, can also affect the condition of the hair.
   • Nutrition: The lack of necessary nutrients, such as protein, iron, zinc, vitamins of group B, can lead to weakening, thinning and hair loss. Balanced diet, rich in fruits, vegetables, proteins and healthy fats, is necessary for the health of the hair.
   • Stress: Chronic stress can lead to a violation of the hair growth cycle and an increase in loss. Stress management techniques, such as meditation, yoga and sufficient sleep, can help improve the condition of the hair.
   • Diseases: Some diseases, such as thyroid diseases, autoimmune diseases and scalp infections, can lead to hair loss.
   • Medicines: Some drugs, such as chemotherapeutic drugs, antidepressants and anticoagulants, can cause hair loss.
   • Hair care: Incorrect hair care, such as frequent dyeing, curling, using a hair dryer and ironing, can damage the hair and lead to its weakening and brittleness.

II. The role of vitamins and minerals in hair health:

1. Vitamin A (Retinol):

   • Functions: It is necessary for the growth and differentiation of cells, including the cells of the hair follicle. Participates in the production of sebum, which moisturizes the scalp and hair.
   • Deficiency symptoms: Dry scalp, dull and brittle hair, slowing hair.
   • Sources: Liver, egg yolk, dairy products, carrots, sweet potatoes, spinach.
   • Cautions: An overdose of vitamin A can be toxic. It is not recommended to use high doses of vitamin and without consulting a doctor.

2. B vitamins B:

   • Vitamin B7 (Biotin):
     • Functions: Participates in the metabolism of fats, proteins and carbohydrates necessary for hair growth. Strengthens the hair, prevents its brittleness and loss.
     • Deficiency symptoms: Hair loss, fragility of nails, dermatitis.
     • Sources: Egg yolk, liver, yeast, nuts, avocados.
   • Vitamin B3 (Niacin):
     • Functions: Improves blood circulation in the scalp, delivering nutrients to hair follicles. Participates in the metabolism of energy.
     • Deficiency symptoms: Hair loss, dermatitis, diarrhea.
     • Sources: Meat, fish, poultry, nuts, mushrooms.
   • Vitamin B5 (pantotenic acid):
     • Functions: Participates in the metabolism of fats, proteins and carbohydrates. Moisturizes hair, gives it shine and elasticity.
     • Deficiency symptoms: Hair loss, gray hair, dermatitis.
     • Sources: Meat, fish, poultry, eggs, avocados, mushrooms.
   • Vitamin B12 (cobalamin):
     • Functions: It is necessary for the formation of red blood cells that transfer oxygen to hair follicles.
     • Deficiency symptoms: Hair loss, weakness, anemia.
     • Sources: Meat, fish, poultry, dairy products, eggs. Vegetarians and vegans need to take vitamin B12 additives.
   • Folic acid (vitamin B9):
     • Functions: Participates in the growth and division of cells, necessary for the health of hair follicles.
     • Deficiency symptoms: Hair loss, anemia, weakness.
     • Sources: Dark green leafy vegetables, legumes, citrus fruits, avocados.

3. Vitamin C (ascorbic acid):

   • Functions: A powerful antioxidant protects hair follicles from damage to free radicals. It is necessary for the synthesis of collagen that strengthens the hair. Improves the absorption of iron.
   • Deficiency symptoms: Dry and brittle hair, slow hair growth, scurvy.
   • Sources: Citrus fruits, berries, pepper, broccoli, spinach.

4. Vitamin D:

   • Functions: Regulates the growth and differentiation of cells, including hair follicle cells. Participates in the regulation of the immune system.
   • Deficiency symptoms: Hair loss, weakness, bone pain. Vitamin D deficiency is associated with autoimmune diseases that can lead to hair loss.
   • Sources: Sunlight, oily fish, egg yolk, enriched products. In winter, it is recommended to take vitamin D.

5. Vitamin E (Tokoferol):

   • Functions: Antioxidant, protects hair follicles from damage to free radicals. Improves blood circulation in the scalp.
   • Deficiency symptoms: Dry and brittle hair, slow hair growth.
   • Sources: Vegetable oils, nuts, seeds, green leafy vegetables.

6. Iron:

   • Functions: It is necessary for the formation of hemoglobin, which transfers oxygen to hair follicles.
   • Deficiency symptoms: Hair loss, weakness, anemia, pallor of the skin. Iron deficiency anemia is one of the most common causes of hair loss in women.
   • Sources: Red meat, liver, spinach, legumes, enriched cereals. The absorption of iron improves when consumed with vitamin C.

7. Zinc:

   • Functions: Participates in the growth and differentiation of cells, including hair follicle cells. Regulates the production of skin fat.
   • Deficiency symptoms: Hair loss, slow healing of wounds, dermatitis, loss of appetite.
   • Sources: Meat, seafood, nuts, seeds, whole grain products.

8. Selenium:

   • Functions: Antioxidant, protects hair follicles from damage to free radicals. It is necessary for the normal function of the thyroid gland.
   • Deficiency symptoms: Hair loss, weakness, fatigue, deterioration of thyroid function.
   • Sources: Brazilian nuts, seafood, meat, poultry. An overdose of selenium can be toxic.

9. Omega-3 fatty acids:

   • Functions: Reduce inflammation in the scalp, nourish hair follicles, give the hair shine.
   • Deficiency symptoms: Dry scalp, dull and brittle hair.
   • Sources: Fat fish (salmon, sardines, tuna), linen seed, walnuts, chia.

III. Trichologist consultation: diagnostics and selection of vitamins:

1. When is it necessary to contact a trichologist?

   • A noticeable increase in hair loss (more than 100 hair per day).
   • Thinning of the hair.
   • The appearance of prompting.
   • Itching, redness and peeling of the scalp.
   • Changing the structure of the hair (brittleness, dryness, dullness).
   • Lack of effect from home remedies and cosmetic procedures.

2. Diagnostics by a trichologist:

   • A history of anamnesis: The doctor asks about complaints, medical history, drugs taken, lifestyle and nutrition. It is important to inform the trichologist about all factors that can affect the condition of the hair.
   • Physical examination: The doctor examines the scalp and hair, evaluates their condition, density, texture and the presence of signs of diseases.
   • Trichoscopy: The use of a special device (trichoscope) for a detailed study of the scalp and hair under an increase. Allows you to evaluate the condition of hair follicles, vessels of the scalp and the presence of inflammation.
   • Phototrichogramma: The method of quantitative assessment of hair growth. On a small area of ​​the scalp, hair is shaved, and then after a few days photograph this area under an increase. Analysis of photographs allows you to determine the percentage of hair in the phase of anagen and heterogene, hair growth rate and their density.
   • Blood tests: To identify a deficiency of vitamins and minerals, hormonal imbalance and other diseases that can affect the condition of the hair. Typically, a blood test for iron, ferritin, vitamin D, B vitamins, thyroid hormones and sex hormones are prescribed.
   • Biopsy of the scalp (in rare cases): A small piece of scalp is taken for research under a microscope. It is used to diagnose complex cases of hair loss associated with inflammatory diseases of the scalp.

3. Individual selection of vitamins with a trichologist:

   • Based on the results of the diagnosis, the trichologist determines the causes of hair loss and prescribes an individual course of treatment, which may include:
     • Life change change: Recommendations for nutrition, stress and hair care.
     • Local funds: Shampoos, lotions and serums to stimulate hair growth and improve the condition of the scalp.
     • System preparations: Medicines that are taken inside for the treatment of diseases that cause hair loss (for example, drugs for the treatment of androgenic alopecia).
     • Vitamins and minerals: The trichologist prescribes vitamins and minerals necessary to replenish the deficiency and improve hair health. It is important to remember that vitamins and minerals are not a panacea from all hair problems, and their technique should be justified by the results of the diagnosis.
   • The choice of vitamins: The trichologist takes into account the individual needs of the patient, the results of the tests and the presence of contraindications when choosing vitamins and minerals. It is not recommended to independently take vitamins without consulting a doctor, since an overdose of some vitamins and minerals can be harmful to health.
   • Dosage: The trichologist determines the optimal dosage of vitamins and minerals, taking into account the age, gender, weight and health status of the patient.
   • Duration of the course: The duration of the course of vitamin therapy is determined individually and depends on the severity of the deficiency and speed of hair restoration.
   • Efficiency control: During the course of treatment, the trichologist controls the effectiveness of therapy and, if necessary, adjusts the dosage or changes drugs.

IV. Types of vitamin complexes for hair:

1. Monopasses: Contain one vitamin or mineral in a high dose (for example, only biotin or only iron). They are prescribed if the deficiency of a particular substance is detected.
2. Multivitamin complexes: Contain a complex of vitamins and minerals in balanced doses. Suitable for the prevention of deficiency and general improvement of hair condition. There are special multivitamin complexes for hair, skin and nails.
3. Hair vitamins in the form of shampoos, masks and serums: Contain vitamins and other beneficial substances that are applied directly to the scalp and hair. It can be useful to improve the condition of the hair, but their effectiveness is usually lower than that of vitamins taken inside.

V. General recommendations for nutrition for hair health:

1. Protein: Hair consists mainly of protein (keratin), so sufficient protein consumption is necessary for their growth and health. Include meat, fish, poultry, eggs, legumes, nuts and seeds in your diet.
2. Iron: Use products rich in iron, such as red meat, liver, spinach and legumes. For better assimilation of iron, use them along with products rich in vitamin C.
3. Zinc: Include meat, seafood, nuts and seeds in your diet.
4. B vitamins B: Eat meat, fish, poultry, eggs, whole grain products, fruits and vegetables.
5. Omega-3 fatty acids: Include fatty fish, flaxseed, walnuts and chia in your diet.
6. Antioxidants: Eat fruits and vegetables of bright colors, such as berries, citrus fruits, pepper and spinach.
7. Water: Drink enough water (at least 1.5-2 liters per day) to maintain the hydration of the body and hair of the hair.
8. Avoid: Processed products, fast food, sweet drinks and excess sugar, as they can negatively affect hair health.

VI. Myths and misconceptions about hair vitamins:

1. Vitamins are a panacea from hair loss. Vitamins can only help if hair loss is associated with a deficiency of nutrients. In other cases, such as androgenic alopecia or thyroid disease, other treatment methods are needed.
2. The more vitamins, the better. An overdose of vitamins and minerals can be harmful to health. It is not recommended to take high doses of vitamins without consulting a doctor.
3. Hair vitamins act instantly. To achieve the visible result from vitamin therapy, it takes time, usually several months.
4. Dear vitamins are always better cheap. The price is not always an indicator of quality. It is important to pay attention to the composition of vitamins and choose products from trusted manufacturers.
5. Vitamins in shampoos and masks are as effective as vitamins taken inside. The effectiveness of vitamins applied to the scalp and hair is usually lower than that of vitamins taken inside.
6. If I do not have a deficiency of vitamins, I do not need hair vitamins. Even in the absence of a clear deficiency of vitamins, taking certain vitamins and minerals can help improve the condition of the hair, especially if you have dry, brittle or damaged hair. However, before taking vitamins, it is recommended to consult a doctor.

VII. Conclusion:

Hair health depends on many factors, including genetics, hormones, nutrition, stress and hair care. Vitamins and minerals play an important role in maintaining hair health, but their intake should be justified by the results of the diagnosis and are carried out under the control of a trichologist. A balanced diet, a healthy lifestyle and proper hair care are the basis of beautiful and healthy hair. Do not self -medicate and contact specialists to receive qualified assistance.