The best vitamins to strengthen hair

Posted on by

The best vitamins for strengthening hair: full guide for healthy and strong strands

Content:

  • Chapter 1: Understanding the hair and their needs
    • 1.1. Hair structure: from root to tip
    • 1.2. Hair growth cycle: anagen, catagen, telogen
    • 1.3. Hair health factors: diet, stress, genetics
    • 1.4. Signs of deficiency of vitamins and minerals: loss, brittleness, dullness
  • Chapter 2: Hair vitamins: detailed review
    • 2.1. Vitamin A (retinol): cell growth and regeneration
      • 2.1.1. Vitamin A mechanism for hair
      • 2.1.2. Sources of vitamin A: Products and additives
      • 2.1.3. Cautions: hypervitaminosis a
    • 2.2. B vitamins B: Energy and Hair Strength
      • 2.2.1. Vitamin B7 (BIOTIN): Basic Vitamin for Hair
        • 2.2.1.1. The role of biotin in keratin metabolism
        • 2.2.1.2. Biotin deficiency: symptoms and causes
        • 2.2.1.3. Dosage and safety of biotin
      • 2.2.2. Vitamin B12 (cobalamin): growth and pigmentation
        • 2.2.2.1. The effect of vitamin B12 on the blood supply to the scalp
        • 2.2.2.2. Sources of vitamin B12: Especially important for vegetarians
        • 2.2.2.3. Interaction of vitamin B12 with other substances
      • 2.2.3. Vitamin B9 (folic acid): cell division and hair growth
        • 2.2.3.1. The value of folic acid for pregnant and lactating women
        • 2.2.3.2. Symptoms of folic acid deficiency: anemia and hair loss
        • 2.2.3.3. Products rich in folic acid
      • 2.2.4. Vitamin B5 (pantothenic acid): Moisturization and elasticity
        • 2.2.4.1. The mechanism of action of pantothenic acid on the structure of the hair
        • 2.2.4.2. Use of pantothenic acid in cosmetics
        • 2.2.4.3. Food sources of vitamin B5
      • 2.2.5. Other vitamins of group B (B1, B2, B3, B6): Complex to hair health
        • 2.2.5.1. The role of each vitamin of group B in maintaining hair health
        • 2.2.5.2. Symptoms of deficiency and sources of these vitamins
    • 2.3. Vitamin C (ascorbic acid): antioxidant protection and collagen synthesis
      • 2.3.1. The role of vitamin C in protecting the hair from damage
      • 2.3.2. The effect of vitamin C on the synthesis of collagen necessary for the health of the hair
      • 2.3.3. Sources of vitamin C: fruits, vegetables, additives
      • 2.3.4. Optimal dosage of vitamin C
    • 2.4. Vitamin D (calciferol): hair growth and scalp health
      • 2.4.1. The connection of vitamin D to hair growth and the prevention of loss
      • 2.4.2. Symptoms of vitamin D deficiency and its effect on hair
      • 2.4.3. Sources of vitamin D: sunlight, products, additives
      • 2.4.4. Recommendations for taking vitamin D
    • 2.5. Vitamin E (tocopherol): Protection against free radicals and improvement of blood circulation
      • 2.5.1. The antioxidant properties of vitamin E and their effect on hair
      • 2.5.2. Improving blood circulation of scalp and hair growth
      • 2.5.3. Sources of vitamin E: oils, nuts, seeds
      • 2.5.4. The use of vitamin E in cosmetics for hair
  • Chapter 3: Minerals for healthy hair: indispensable assistants
    • 3.1. Iron: oxygen transfer and nutrition of hair follicles
      • 3.1.1. The role of iron in the prevention of hair loss
      • 3.1.2. Symptoms of iron deficiency: anemia and hair weakness
      • 3.1.3. Iron sources: hemical and non -hem
      • 3.1.4. Recommendations for receiving iron and improving its assimilation
    • 3.2. Zinc: tissue regeneration and regulation of the sebaceous glands
      • 3.2.1. The role of zinc in hair growth and scalp health
      • 3.2.2. Symptoms of zinc deficiency: hair loss and dermatitis
      • 3.2.3. Sources of zinc: products and additives
      • 3.2.4. Zinc interaction with other minerals
    • 3.3. Selenium: antioxidant protection and thyroid health
      • 3.3.1. The role of Selena in protecting the hair from damage and maintaining their health
      • 3.3.2. Selena’s effect on the thyroid gland and hair growth
      • 3.3.3. Sources of Selena: seafood, Brazilian nuts
      • 3.3.4. Cautions: an excess of selenium
    • 3.4. Magnesium: Reducing stress and improving blood circulation
      • 3.4.1. The role of magnesium in the regulation of stress and its effect on the hair
      • 3.4.2. Improving blood circulation of scalp and hair growth
      • 3.4.3. Sources of magnesium: green vegetables, nuts, seeds
      • 3.4.4. Symptoms of magnesium deficiency and its effect on hair
    • 3.5. Silicon: strength and elasticity of hair
      • 3.5.1. The role of silicon in the formation of hair structure
      • 3.5.2. Silicon Sources: Products and additives
      • 3.5.3. The effect of silicon on the skin and nails
  • Chapter 4: Other useful substances for hair: undeservedly forgotten
    • 4.1. Omega-3 fatty acids: moisturizing and shine of hair
      • 4.1.1. The role of omega-3 fatty acids in the health of the hair and scalp
      • 4.1.2. Sources of omega-3 fatty acids: fish, linseed seeds, nuts
      • 4.1.3. Recommendations for taking omega-3 fatty acids
    • 4.2. Coenzyme Q10: antioxidant protection and cell energy
      • 4.2.1. The role of Q10 Coenzym in protecting the hair from damage and maintaining their health
      • 4.2.2. The effect of Q10 coenzyme on cell energy and hair growth
      • 4.2.3. Sources of Coenzyme Q10: meat, fish, nuts
    • 4.3. Amino acids: building blocks for keratin
      • 4.3.1. The role of amino acids in the formation of hair structure
      • 4.3.2. Important hair amino acids: cysteine, methionine, lysine
      • 4.3.3. Amino acid sources: protein products
  • Chapter 5: How to choose the right hair vitamins: step -by -step instructions
    • 5.1. Determining the cause of hair problems: diagnosis and tests
    • 5.2. Choosing a vitamin complex: composition, dosage, manufacturer
    • 5.3. Vitamins release forms: tablets, capsules, fluids, chewing loaves
    • 5.4. How to read labels: pay attention to the composition and contraindications
    • 5.5. Consultation with a doctor: is it necessary before taking vitamins
  • Chapter 6: Proper nutrition for healthy hair: food like a medicine
    • 6.1. Balanced diet: proteins, fats, carbohydrates, vitamins and minerals
    • 6.2. Hair products: a list of the best sources of nutrients
    • 6.3. Hair products: limiting sugar consumption, fatty and processed food
    • 6.4. Examples of healthy recipes for beautiful hair
  • Chapter 7: External Hair Care: Addition to Vitamins
    • 7.1. Correct selection of shampoo and air conditioning: We take into account the type of hair and problems
    • 7.2. Hair masks: home recipes and finished products
    • 7.3. Scalp massage: improving blood circulation and stimulation of hair growth
    • 7.4. Hair protection from external factors: sun, heat treatment, staining
  • Chapter 8: Vitamins for different types of hair: individual approach
    • 8.1. Vitamins for dry hair: moisturizing and nutrition
    • 8.2. Vitamins for oily hair: regulation of the sebaceous glands
    • 8.3. Vitamins for thin hair: increased volume and strengthening
    • 8.4. Vitamins for dyed hair: protection and recovery
  • Chapter 9: Vitamins when hair loss: Stop the loss
    • 9.1. Causes of hair loss: hormonal changes, stress, diet
    • 9.2. Vitamins effective in hair loss: biotin, iron, zinc, vitamin D
    • 9.3. A comprehensive approach to the treatment of hair loss: vitamins, nutrition, care
  • Chapter 10: Security and contraindications: first of all – health
    • 10.1. Possible side effects of taking vitamins: allergies, digestive disorder
    • 10.2. Contraindications for taking vitamins: pregnancy, kidney and liver disease
    • 10.3. Interaction of vitamins with drugs: consultation with a doctor
    • 10.4. Vitamins storage rules: compliance with shelf life and storage conditions

Chapter 1: Understanding the hair and their needs

  1. 1. Hair structure: from root to tip

Hair is a complex structure, consisting mainly of a protein called keratin. To understand what vitamins and minerals are needed for hair health, it is important to know its structure. The hair consists of two main parts:

  • Hair follicle: This is the root of the hair located in the scalp. Inside the follicle there is a hair bulb, where cell division and hair formation occurs. The sebaceous glands that produce skin lard (sebum), which moisturizes and protects the hair, are adjacent to the hair follicle.
  • Hair rod: This is the visible part of the hair protruding above the surface of the skin. The hair rod consists of three layers:
    • Cuticle: The outer layer, consisting of flipping keratin scales overlapping each other, resembling tiles. The cuticle protects the hair from damage and determines its shine. The damaged cuticle makes the hair dull, brittle and porous.
    • Cortex: The middle layer, which is the main mass of the hair. The cortex contains a melanin pigment that determines the color of the hair. Cortex is also responsible for the strength and elasticity of the hair.
    • Medulla: The inner layer, which is not in all hair (is more common in thick hair). The function of the medulla is not fully studied.
  1. 2. Hair growth cycle: anagen, catagen, telogen

Hair does not grow continuously. They pass through a cyclic process consisting of three phases:

  • Anagen (growth phase): The longest phase that lasts from 2 to 7 years. During this phase, the hair bulb is actively divided, and the hair grows on average by 1-1.5 cm per month. The duration of the anagen phase determines the length to which the hair can grow. In healthy people, about 85-90% of the hair are in the anagen phase.
  • Katagen (recression phase): The transition phase, which lasts about 2-3 weeks. During this phase, the hair bulb is compressed, and hair growth stops. The blood supply to the hair follicle decreases.
  • Telogen (Phase Salm): The dormant phase, which lasts about 3 months. During this phase, the hair does not grow and remains in the hair follicle. At the end of the hebogene phase, the hair falls out, and in its place the new hair in the anagen phase begins to grow. In healthy people, about 10-15% of the hair are in the heterogene phase.

It is considered normal to fall up to 100 hair per day. If hair loss exceeds this norm and becomes noticeable, this can be a sign of health problem, deficiency of vitamins and minerals or other factors.

  1. 3. Factors affecting hair health: diet, stress, genetics

Hair health depends on many factors, both internal and external:

  • Diet: Balanced diet, rich in proteins, fats, carbohydrates, vitamins and minerals, is necessary for the normal growth and health of the hair. The deficiency of nutrients can lead to loss, brittleness and dullness of hair.
  • Stress: Chronic stress can negatively affect the health of the hair, leading to hair loss, deceleration of growth and gray hair. Stress can cause heterogeneous loss, when a large amount of hair simultaneously goes into the heterogene phase.
  • Genetics: A genetic predisposition plays an important role in determining the type of hair, growth rate and predisposition to hair loss. Heredity can affect the sensitivity of hair follicles to hormones, such as dihydrotestosterone (DGT), which plays a role in androgenic alopecia (baldness according to the male type).
  • Hormonal changes: The hormonal changes occurring during pregnancy, after childbirth, during the period of menopause or with thyroid diseases, can affect hair health.
  • Diseases: Some diseases, such as anemia, autoimmune diseases, scalp infections and thyroid diseases, can lead to hair loss.
  • Medicines: Some drugs, such as anticoagulants, antidepressants, chemotherapeutic drugs and beta-blockers, can cause hair loss.
  • External factors: Excessive use of thermal tools (hair dryer, ironing, curling iron), staining, chemical curling, frequent wash of the head, the use of aggressive hair styling and the effects of sunlight can damage hair and lead to their fragility and dimness.
  1. 4. Signs of lack of vitamins and minerals: loss, brittleness, dullness

The lack of vitamins and minerals can be manifested by various signs indicating hair problems:

  • Hair loss: One of the most common signs of nutrient deficiency. The loss can be diffuse (uniform throughout the head) or focal (in the form of separate sections of baldness). The deficiency of iron, biotin, zinc, vitamin D and other vitamins and minerals can lead to hair loss.
  • Brighten hair: Hair becomes dry, thin and easily break when combing or laying. The deficiency of vitamin A, vitamins of group B, vitamin C and other nutrients can lead to brittle hair.
  • Ture of hair: Hair loses its shine and becomes lifeless. The deficiency of vitamins of group B, vitamin E and omega-3 fatty acids can lead to dullness of hair.
  • Slow down hair growth: Hair grows slower than usual. The deficiency of vitamins of group B, vitamin D, zinc and other nutrients can lead to a slowdown in hair growth.
  • Dry scalp: The scalp becomes dry, peeling and itching. The deficiency of vitamin A, vitamin E and omega-3 fatty acids can lead to dry scalp.
  • Dandruff: The formation of white flakes on the scalp. The deficiency of vitamins of group B, zinc and selenium can lead to dandruff.
  • Early gray hair: The appearance of gray hair at a young age. The deficiency of vitamin B12, copper and selenium can lead to early gray hair.

If you notice any of these signs, it is important to consult a doctor to diagnose and exclude other possible causes of hair problems. The doctor may prescribe blood tests to determine the level of vitamins and minerals in the body and detect deficits.

Chapter 2: Hair vitamins: detailed review

In this chapter, we will examine in detail the most important vitamins necessary for the health and beauty of the hair, and analyze their role, sources and warnings.

  1. 1. Vitamin A (retinol): growth and regeneration of cells

Vitamin A is a fat -soluble vitamin necessary for the growth and regeneration of cells, including cells of hair follicles. It also plays an important role in maintaining the health of the scalp and the development of sebum (sebuma), which moisturizes and protects the hair.

  • 2.1.1. Vitamin A mechanism for hair

Vitamin A contributes to:

*   **Регенерации клеток:** Витамин А стимулирует деление клеток в волосяных фолликулах, что способствует росту новых волос.
*   **Выработке кожного сала:** Витамин А помогает поддерживать нормальную выработку кожного сала, которое увлажняет кожу головы и волосы, предотвращая их сухость и ломкость.
*   **Защите от повреждений:** Витамин А является антиоксидантом и защищает клетки от повреждений, вызванных свободными радикалами.
  • 2.1.2. Sources of vitamin A: Products and additives

Vitamin A can be obtained from two main sources:

*   **Ретинол (активная форма витамина А):** Содержится в продуктах животного происхождения, таких как печень, яичные желтки, молочные продукты и рыбий жир.
*   **Провитамин А (бета-каротин):** Содержится в продуктах растительного происхождения, таких как морковь, сладкий картофель, шпинат, тыква и манго.  Бета-каротин превращается в витамин А в организме.

Vitamin and is also available in the form of additives, but before taking the additives, you need to consult a doctor.

  • 2.1.3. Cautions: hypervitaminosis a

Excessive consumption of vitamin A (hypervitaminosis A) can be toxic and cause side effects, such as hair loss, dry skin, headaches, nausea and bone pain. Therefore, it is important to observe the recommended doses of vitamin A and not abuse additives. Pregnant women should be especially careful, since an excess of vitamin A can lead to malformations of the fetus.

  1. 2. B vitamins B: Energy and Hair Strength

B vitamins are water -soluble vitamins that play an important role in the metabolism of energy, the functioning of the nervous system and maintaining the health of the skin and hair. Each vitamin of group B performs its own specific function, but they are all important to the health of the hair.

  • 2. 2.1. Vitamin B7 (BIOTIN): Basic Vitamin for Hair

Biotin, also known as vitamin H, is one of the most important vitamins for hair health. It participates in the metabolism of fats, carbohydrates and proteins, including keratin – the main structural protein of hair.

*   **2.  2.1.1. Роль биотина в метаболизме кератина**

Biotin is necessary for the synthesis of keratin, which is about 90% of the hair structure. It is involved in the process of carboxylation, which is necessary for the formation of connections between amino acids that make up keratin. Without enough biotin, keratin synthesis can be disturbed, which leads to weakness, brittleness and hair loss.

*   **2.  2.1.2. Дефицит биотина: симптомы и причины**

Biotin deficiency is relatively rare, since it is contained in many foods and is produced by intestinal bacteria. However, a biotin deficiency may occur in the following cases:

    *   **Длительное употребление сырого яичного белка:** Сырой яичный белок содержит авидин, белок, который связывается с биотином и препятствует его усвоению.  При термической обработке авидин разрушается, и биотин становится доступным для усвоения.
    *   **Заболевания желудочно-кишечного тракта:** Заболевания, которые нарушают всасывание питательных веществ, могут приводить к дефициту биотина.
    *   **Прием некоторых лекарств:** Некоторые лекарства, такие как антибиотики и противосудорожные препараты, могут нарушать выработку биотина кишечными бактериями.
    *   **Генетические нарушения:** В редких случаях дефицит биотина может быть вызван генетическими нарушениями, влияющими на метаболизм биотина.

Symptoms of biotin deficiency include:

    *   **Выпадение волос:** Один из самых распространенных признаков дефицита биотина.
    *   **Ломкость ногтей:** Ногти становятся тонкими, ломкими и легко ломаются.
    *   **Кожные высыпания:** Могут появляться красные, шелушащиеся высыпания на коже, особенно вокруг рта, носа и глаз.
    *   **Неврологические симптомы:** Могут возникать депрессия, усталость, бессонница и нарушение координации движений.

*   **2.  2.1.3. Дозировка и безопасность биотина**

The recommended daily dose of biotin is 30-100 μg. Biotin is well tolerated, and side effects are rare. However, in high doses, biotin can affect the results of some laboratory tests, so it is important to inform the doctor about taking biotin before taking tests.

Biotin can be obtained from the following food:

    *   **Яйца:** Особенно яичный желток.
    *   **Печень:** Богатый источник биотина.
    *   **Орехи и семена:** Миндаль, грецкие орехи, семена подсолнечника.
    *   **Рыба:** Лосось, тунец, сардины.
    *   **Авокадо:** Содержит биотин и полезные жиры.
    *   **Сладкий картофель:** Богатый источник витаминов и минералов, включая биотин.
  • 2. 2.2. Vitamin B12 (cobalamin): growth and pigmentation

Vitamin B12 is necessary for the formation of red blood cells, which transfer oxygen to tissues of the body, including hair follicles. It also plays an important role in maintaining the health of the nervous system and the production of DNA and RNA.

*   **2.  2.2.1. Влияние витамина B12 на кровоснабжение кожи головы**

Vitamin B12 contributes to the normal formation of red blood cells, which provide hair follicles with oxygen and nutrients. Sufficient blood supply to the scalp is necessary for the normal growth and health of the hair.

*   **2.  2.2.2. Источники витамина B12: особенно важно для вегетарианцев**

Vitamin B12 is mainly contained in animal products, such as:

    *   **Мясо:** Говядина, свинина, баранина.
    *   **Рыба:** Лосось, тунец, сардины.
    *   **Молочные продукты:** Молоко, сыр, йогурт.
    *   **Яйца:** Яичный желток.

Vegetarians and vegans are at risk of vitamin B12 deficiency, since it is practically not contained in plant products. They are recommended to take vitamin B12 additives or consume products enriched with vitamin B12, such as vegetable milk and breakfast flakes.

*   **2.  2.2.3. Взаимодействие витамина B12 с другими веществами**

The absorption of vitamin B12 requires the presence of the internal factor of cablines, protein produced by the cells of the stomach. Some diseases of the gastrointestinal tract, such as atrophic gastritis and Crohn’s disease, may violate the production of the internal factor of KALE and lead to vitamin B12 deficiency. Some drugs, such as metformin (drug for diabetes), can also reduce the absorption of vitamin B12.

  • 2. 2.3. Vitamin B9 (folic acid): cell division and hair growth

Folic acid is necessary for dividing cells and DNA synthesis, which is important for hair growth and other tissues of the body. It also plays an important role in preventing defects in the nervous tube in the fetus during pregnancy.

*   **2.  2.3.1. Значение фолиевой кислоты для беременных и кормящих женщин**

Folic acid is extremely important for pregnant and nursing women, since it is necessary for the normal development of the fetus and preventing defects in the nervous tube. Women planning pregnancy are recommended to start taking folic acid a few months before conception.

*   **2.  2.3.2. Симптомы дефицита фолиевой кислоты: анемия и выпадение волос**

Folic acid deficiency can lead to:

    *   **Мегалобластной анемии:** Состояние, при котором красные кровяные клетки становятся аномально большими и не могут нормально функционировать.
    *   **Выпадению волос:**  Нарушение деления клеток в волосяных фолликулах может приводить к выпадению волос.
    *   **Усталости:**  Недостаток энергии из-за нарушения метаболизма.
    *   **Слабости:**  Мышечная слабость и общее недомогание.
    *   **Раздражительности:**  Повышенная раздражительность и нервозность.
    *   **Язвам во рту:**  Болезненные язвы на слизистой оболочке рта.

*   **2.  2.3.3. Продукты, богатые фолиевой кислотой**

Folic acid is contained in the following food:

    *   **Темно-зеленые листовые овощи:** Шпинат, салат ромэн, брокколи.
    *   **Бобовые:** Чечевица, фасоль, нут.
    *   **Цитрусовые фрукты:** Апельсины, грейпфруты, лимоны.
    *   **Орехи и семена:** Подсолнечник, арахис.
    *   **Авокадо:** Содержит фолиевую кислоту и полезные жиры.
  • 2. 2.4. Vitamin B5 (pantothenic acid): Moisturization and elasticity

Pantotenic acid is necessary for the metabolism of fats, carbohydrates and proteins, as well as for the synthesis of coenzyme A, which plays an important role in the production of energy. It also helps to maintain the moisture and elasticity of the hair.

*   **2.  2.4.1. Механизм действия пантотеновой кислоты на структуру волоса**

Pantotenic acid contributes to:

    *   **Увлажнению волос:** Пантотеновая кислота обладает гигроскопическими свойствами, то есть способна удерживать влагу, что помогает увлажнять волосы и предотвращать их сухость.
    *   **Укреплению волос:** Пантотеновая кислота может укреплять волосы и повышать их устойчивость к повреждениям.
    *   **Улучшению эластичности волос:** Пантотеновая кислота способствует улучшению эластичности волос, делая их более гибкими и менее склонными к ломкости.

*   **2.  2.4.2. Применение пантотеновой кислоты в косметических средствах**

Pantotenic acid is widely used in cosmetics for hair, such as shampoos, air conditioners and masks. It helps to moisturize, strengthen and restore damaged hair.

*   **2.  2.4.3. Пищевые источники витамина B5**

Pantotenic acid is found in many foods, so its deficiency is rare. Good sources of pantothenic acid are:

    *   **Мясо:** Говядина, свинина, курица.
    *   **Рыба:** Лосось, тунец, сардины.
    *   **Яйца:** Яичный желток.
    *   **Грибы:** Шампиньоны, шиитаке.
    *   **Авокадо:** Содержит пантотеновую кислоту и полезные жиры.
    *   **Сладкий картофель:** Богатый источник витаминов и минералов, включая пантотеновую кислоту.
  • 2. 2.5. Other vitamins of group B (B1, B2, B3, B6): Complex to hair health

In addition to biotin, vitamin B12, folic acid and pantothenic acid, other B vitamins are also important for hair health:

*   **Витамин B1 (Тиамин):** Участвует в метаболизме углеводов и производстве энергии.
*   **Витамин B2 (Рибофлавин):** Участвует в метаболизме жиров, углеводов и белков, а также в поддержании здоровья кожи и глаз.
*   **Витамин B3 (Ниацин):** Участвует в метаболизме жиров, углеводов и белков, а также в улучшении кровообращения.
*   **Витамин B6 (Пиридоксин):** Участвует в метаболизме аминокислот и синтезе нейротрансмиттеров.

*   **2.  2.5.1. Роль каждого витамина группы B в поддержании здоровья волос**

    *   **Витамин B1:** Способствует росту волос и улучшает их структуру.
    *   **Витамин B2:** Предотвращает сухость и ломкость волос.
    *   **Витамин B3:** Улучшает кровообращение кожи головы и способствует росту волос.
    *   **Витамин B6:** Участвует в синтезе кератина и способствует укреплению волос.

*   **2.  2.5.2. Симптомы дефицита и источники этих витаминов**

The deficiency of vitamins B1, B2, B3 and B6 can lead to various symptoms, including hair loss, fragility of nails, skin rashes and neurological disorders.

Sources of these vitamins:

    *   **Цельнозерновые продукты:** Хле

Leave a Reply

Your email address will not be published. Required fields are marked *