Hair vitamins: myths and reality

Hair vitamins: myths and reality

Section 1: Structure and physiology of hair – the basis of understanding

To figure out how vitamins affect the hair, it is necessary to understand their structure and physiology. Hair is a leather appendage, consisting mainly of keratin protein. It grows from a hair follicle located in a dermis (a deep layer of the skin).

• Hair structure:

  • Hair rod: The visible part of the hair consists of three layers:
    • Cuticle: The outer layer consisting of overlapping scales that protect the hair from damage. A healthy cuticle is smooth and brilliant.
    • Cortical substance (bark): The bulk of the hair contains keratin, melanin (pigment that determines the color of the hair) and water. It is the bark that is responsible for the strength, elasticity and texture of the hair.
    • Core (Medulla): The central layer is not present in all hair, especially in thin ones. Its function is not fully studied.
  • Hair follicle: The structure in the skin from which the hair grows. Consists of:
    • Hair papilla: Connecting tissue containing blood vessels that feed the hair.
    • Matrix: Actively dividing cells that form new hair cells. Ceratin is synthesis here.
    • Sebaceous glands: They are located next to the follicle, distinguish skin lard, which moisturizes and protects the hair.

• Hair growth cycle:

  • Anagen (growth phase): The longest phase (2-7 years), during which the hair is actively growing. 80-90% of the hair is in this phase.
  • Katagen (transition phase): The short phase (2-3 weeks), during which hair growth stops, the follicle is compressed.
  • Telogen (Phase Salm): The duration is 2-3 months, the hair remains in the follicle, but does not grow. About 10-20% of the hair are in this phase.
  • Exogen (falling phase): The old hair falls out, and the new one begins to grow from the same follicle.

• Hair health factors:

  • Genetics: Determines the type of hair, color, structure and tendency to fall out.
  • Nutrition: The receipt of the necessary nutrients, including vitamins, minerals and proteins, is critical of hair growth and health.
  • Hormonal balance: Hormones, such as testosterone, estrogen and thyroid hormones, affect the hair growth cycle.
  • Age: With age, hair growth slows down, they become thinner and less pigmented.
  • Stress: It can lead to hair loss.
  • External factors: The impact of the sun, chemicals (staining, curling), heat treatment (hair dryers, ironing) damage the hair.
  • Diseases: Some diseases, such as autoimmune diseases, infections and thyroid diseases, can cause hair loss.

Section 2: Vitamins and their role in hair health: Scientific data

Vitamins play an important role in various biochemical processes necessary for the growth and maintenance of hair health. The deficiency of certain vitamins can lead to hair loss, brittleness, dryness and other problems.

• Vitamin A:

  • Role: It is necessary for the growth of all cells, including hair cells. Helps the sebaceous glands to produce sebum, which moisturizes the scalp and hair.
  • Deficiency: It can lead to dry scalp, brittle hair and loss.
  • Excess: It can cause toxicity, including hair loss.
  • Sources: Carrots, sweet potatoes, pumpkin, spinach, liver.

• B vitamins B (B1, B2, B3, B5, B6, B7, B9, B12):

  • Biotin (B7 or H):
    • Role: Participates in the metabolism of fats, carbohydrates and proteins. It is considered important for the health of hair, skin and nails.
    • Deficiency: It can cause hair loss, fragility of nails and dermatitis. Biotin deficiency is rare, usually associated with genetic disorders or a long -term antibiotic intake.
    • Sources: Eggs, nuts, seeds, liver, salmon, avocados.
  • Niacin (B3):
    • Role: Improves blood circulation, which can contribute to hair growth.
    • Deficiency: It can cause Pellagra, which includes dermatitis, diarrhea and dementia. Hair loss can also be a symptom.
    • Sources: Meat, fish, poultry, nuts, seeds, whole cereals.
  • Pantotenic acid (B5):
    • Role: Participates in the metabolism of proteins, fats and carbohydrates. It is used in some hair care products, as it is believed that it improves their structure.
    • Deficiency: It is rare, but can cause hair loss and other skin problems.
    • Sources: Meat, eggs, milk, mushrooms, avocados.
  • B12 (Cobalaamin):
    • Role: It is necessary for the formation of red blood cells, which cause oxygen and nutrients to hair follicles.
    • Deficiency: It can cause anemia, weakness and hair loss. Especially common among vegetarians and vegans.
    • Sources: Meat, fish, poultry, eggs, dairy products. Vegetarians and vegans need to take B12 additives.

• Vitamin C:

  • Role: Antioxidant protects the hair from damage caused by free radicals. It is necessary for the synthesis of collagen, which is an important component of hair structure. Improves the absorption of iron, which is also necessary for the health of the hair.
  • Deficiency: It can lead to scurvy, weakness and hair loss.
  • Sources: Citrus fruits, berries, kiwi, pepper, broccoli.

• Vitamin D:

  • Role: He plays a role in hair growth. Studies show that vitamin D deficiency can be associated with alopecia (hair loss).
  • Deficiency: Very common, especially in regions with insufficient sunlight.
  • Sources: Sunlight, oily fish, egg yolks, enriched products. Often you need to receive vitamin D.

• Vitamin E:

  • Role: Antioxidant protects the hair from damage caused by free radicals. Improves blood circulation in the scalp, which can contribute to hair growth.
  • Deficiency: It is rare.
  • Sources: Vegetable oils, nuts, seeds, spinach.

Section 3: Minerals – no less important elements for hair health

In addition to vitamins, minerals play an important role in maintaining health and hair growth.

• Iron:

  • Role: It is necessary for the formation of hemoglobin, which transfers oxygen to cells, including cells of hair follicles.
  • Deficiency: One of the most common causes of hair loss, especially in women.
  • Sources: Red meat, poultry, fish, legumes, dark green leafy vegetables. To improve iron absorption, it is recommended to use it with products rich in vitamin C.

• Zinc:

  • Role: It is necessary for the growth and restoration of fabrics, including hair. Participates in the work of the sebaceous glands.
  • Deficiency: It can cause hair loss, dry scalp and dandruff.
  • Sources: Oysters, red meat, poultry, nuts, seeds, legumes.

• Selenium:

  • Role: Antioxidant protects the hair from damage caused by free radicals. It is necessary for the thyroid gland, which plays a role in hair growth.
  • Deficiency: It is rare, but can cause hair loss and other health problems.
  • Sources: Brazilian nuts, fish, poultry, meat. It is important not to use selenium in excess, as it can be toxic.

• Magnesium:

  • Role: Participates in more than 300 enzymatic reactions in the body, including the synthesis of protein, which is necessary for hair growth.
  • Deficiency: It may be associated with hair loss, although direct connection is not always proven.
  • Sources: Dark green leafy vegetables, nuts, seeds, whole cereals, legumes.

• Silicon:

  • Role: Participates in the formation of collagen, which is important for the structure of the hair. Some studies show that silicon can strengthen hair and make it more shiny.
  • Sources: Oats, rice, bananas, green beans.

Section 4: Hair vitamins myths

There are many myths about vitamins and their influence on the hair. It is important to separate scientific facts from unreasonable statements.

• Myth: Large doses of vitamins are always better.

  • Reality: Taking too large doses of vitamins can be harmful to health. Some vitamins, such as vitamin A and vitamin D, can accumulate in the body and cause toxicity. It is important to adhere to the recommended daily dose.

• Myth: Vitamins can cure any hair problem.

  • Reality: Vitamins can only help if the hair problem is caused by a deficiency of certain nutrients. If hair loss is caused by genetic factors, hormonal disorders or other diseases, vitamins will not be effective.

• Myth: Special hair vitamins are the best choice.

  • Reality: Many hair vitamins contain the same vitamins and minerals as ordinary multivitamins. Often they are simply more expensive. It is important to read the composition and choose products containing the necessary nutrients in adequate doses.

• Myth: Vitamins begin to act instantly.

  • Reality: In order for vitamins to have a noticeable effect on the health of hair, it takes time. The hair growth cycle takes several months, so the results can be visible only after a few months of regular intake of vitamins.

• Myth: Vitamins applied to the hair are more effective than taken inward.

  • Reality: Most vitamins cannot penetrate through the hair cuticle in sufficient quantities to have a significant effect. The intake of vitamins inward provides the flow of nutrients to the hair follicles through the bloodstream. The local use of vitamins can be useful for moisturizing and protecting the hair, but not for the treatment of nutrient deficiency.

Section 5: Diagnosis of deficiency of vitamins and minerals

Before starting taking vitamins and minerals to improve hair health, it is important to find out if you have a shortage of any nutrients.

• Blood test: The most reliable way to determine the deficiency of vitamins and minerals. The doctor may prescribe blood tests to determine the level of iron, vitamin D, vitamin B12, zinc and other important nutrients.

• Doctor examination: The doctor can examine the scalp and hair, as well as ask questions about your diet, lifestyle and medical history to determine the possible causes of hair loss.

• Power history: Keeping a power diary can help determine if you get enough vitamins and minerals from food.

Section 6: Nutrition for Hair Health: Creating a balanced diet

The best way to get the necessary vitamins and minerals is a balanced diet rich in various products.

• Protein: It is important for the formation of keratin, the main component of the hair. Include meat, fish, poultry, eggs, legumes, nuts and seeds in your diet.

• Fruits and vegetables: We are rich in vitamins, minerals and antioxidants. Try to use a variety of fruits and vegetables of different colors.

• Whole cereals: A source of vitamins of group B, fiber and minerals. Choose whole grain bread, oatmeal, brown rice and movie.

• Healthy fats: It is necessary for the health of the scalp and hair. Turn avocado, olive oil, nuts, seeds and fatty fish in your diet.

• Sufficient amount of water: Water is necessary to moisturize the scalp and hair. Drink at least 8 glasses of water per day.

Section 7: additives: when they are necessary and how to choose them

Additives can be useful in cases where it is impossible to get a sufficient amount of vitamins and minerals from food. However, it is important to choose additives wisely and consult a doctor.

• When you need additives:

  • Nutrient deficiency: If a blood test shows a deficiency of certain vitamins or minerals.
  • Power restrictions: Vegetarians, vegans and people with food allergies or intolerance may need in addition to replenish the missing nutrients.
  • Diseases: Some diseases can worsen the absorption of vitamins and minerals.
  • Pregnancy and breastfeeding: In these periods, the need for certain vitamins and minerals increases.

• How to choose additives:

  • Consultation with a doctor: Before you start taking any additives, consult your doctor to make sure that they are safe for you and do not interact with the medicines you take.
  • Choose quality products: Look for additives from reliable manufacturers who test their products for cleanliness and efficiency.
  • Read the composition: Make sure that the additive contains the necessary vitamins and minerals in adequate doses.
  • Pay attention to the form of vitamin: Some forms of vitamins are better absorbed than others. For example, the methylated form of vitamin B12 is better absorbed than cyanocobalamin.
  • Do not exceed the recommended dose: Acceptance of too large doses of vitamins and minerals can be harmful to health.

Section 8: Other factors affecting hair health

In addition to vitamins and minerals, other factors that need to be taken into account are affected by hair health.

• Correct hair care:

  • Soft shampoo: Choose shampoos without sulfates and parabens that can dry and damage the hair.
  • Air conditioner: Use air conditioning after each shampoo to moisturize and smooth your hair.
  • Rare head washing: Frequent washing of the head can deprive the hair of natural oils. Wash your head only when it is necessary.
  • Careful combing: Comb the hair carefully, starting from the tips and gradually rising up. Use combs with wide teeth or soft brushes.
  • Thermal processing restriction: Avoid frequent use of a hairdryer, ironing and curling iron, as it can damage the hair. If you use thermal tools, be sure to apply heat protection products.
  • Sun protection: Protect your hair from the harmful effects of sunlight with hats, pockets or special hair with SPF.

• Stress: Stress can lead to hair loss. Find the ways to cope with stress, such as yoga, meditation, walking in nature or communication with friends and family.

• Dream: A sufficient amount of sleep is necessary for the health of the whole body, including hair. Try to sleep at least 7-8 hours a day.

• Smoking: Smoking worsens blood circulation, which can negatively affect hair growth.

• Alcohol: Excessive alcohol consumption can lead to a deficiency of nutrients, which can affect the health of the hair.

Section 9: Medical states affecting hair loss

Hair loss can be a symptom of various medical conditions. It is important to consult a doctor if you notice a significant hair loss to exclude serious diseases.

• Alopecia: Autoimmune disease causing hair loss. There are various types of alopecia, including focal alopecia, diffuse alopecia and total alopecia.

• Androgenetic alopecia (baldness according to the male type): The most common cause of hair loss in men and women. Associated with the genetic predisposition and influence of hormones.

• Telogene loss: Temporary hair loss, which can be caused by stress, pregnancy, childbirth, diseases, medication or diets.

• Trichotillomania: A mental disorder characterized by intrusive hair pulling out.

• Thyroid diseases: Hypothyroidism (insufficient thyroid function) and hyperthyroidism (excessive thyroid function) can cause hair loss.

• Ovarian polycystic ovary (PCOS): Hormonal disorder that can cause hair loss, acne and other problems.

• Scalp infections: The fungal scalp infections, such as cutting lichen, can cause hair loss.

Section 10: New research and future directions

Hair health studies are constantly developing. New studies study the role of various vitamins, minerals and other nutrients in the growth and health of hair.

• Microbia of the scalp: Studies show that the scalp microbia (a set of microorganisms living on the scalp) plays an important role in hair health. Violation of the balance of a microbioma can lead to dandruff, itching and hair loss. The methods of restoring a healthy microbioma of the scalp using probiotics and prebiotics are investigated.

• Growth factors: Growth factors are substances that stimulate cell growth and division. The use of growth factors to stimulate hair growth in people with alopecia is investigated.

• Cell therapy: Cell therapy, including the use of stem cells, is a promising direction in the treatment of hair loss.

• Personalized approach: Methods of a personalized approach to the treatment of hair loss based on a genetic analysis and blood test are developed.

Section 11: Summary on Vitamins and Minerals for Hair

In conclusion, here is a brief description of vitamins and minerals that can be useful for hair health:

• Vitamin A: Supports cell growth and moisturizes the scalp.
• B vitamins B: Participate in the metabolism of energy and the formation of red blood cells. Biotin is especially important for hair health.
• Vitamin C: Antioxidant, protects the hair from damage and improves iron absorption.
• Vitamin D: He plays a role in hair growth. Vitamin D deficiency is associated with alopecia.
• Vitamin E: Antioxidant, improves blood circulation in the scalp.
• Iron: It is necessary to transfer oxygen to hair follicles. Iron deficiency is a common cause of hair loss.
• Zinc: It is necessary for the growth and restoration of fabrics, including hair.
• Selenium: Antioxidant is necessary for the thyroid gland.

Section 12: Legislation and regulation

The market for vitamins and additives is not as strictly adjustable as the market of drugs. It is important to know about existing norms and standards.

• In different countries, different requirements for registration and certification. Some countries require more stringent evidence of efficiency and safety than others.
• Marking and information on the packaging should be true and not misleading. Carefully read the composition and dosage.
• Pay attention to the availability of quality certificates such as GMP (good manufacturing practice). This indicates that the product is produced in accordance with the established standards.
• In case of doubt, consult a doctor or pharmacist.

Section 13: Integrative approach to hair health

Hair health is a reflection of the general condition of the body. The most effective approach is integrative, which includes:

• Balanced diet.
• Reception of vitamins and minerals, if necessary, as prescribed by a doctor.
• Proper hair care.
• Stress management.
• A sufficient dream.
• Regular medical examinations to identify and treat possible diseases.

Section 14: Reviews and real stories

It is important to consider that the experience of other people may be subjective and not be a guarantee of effectiveness. However, familiarization with real stories can help form a more complete idea of ​​the potential benefits of vitamins and minerals for hair.

• The search for reviews on the Internet should be carried out with caution. Pay attention to the sources and check the reliability of the information.
• Discuss your experience with other people who have encountered similar problems.
• Remember that each organism is individual, and that which helped one person may not fit another.

Section 15: Scientific research and meta analyzes

Based on scientific data and research results, and not just personal experience or advertising statements.

• Look for articles in reviewed scientific journals.
• Pay attention to meta analyzes that summarize the results of several studies.
• Consider research restrictions and interpret the results with caution.

Section 16: Alternative methods of treating hair loss

In addition to vitamins and minerals, there are other methods of treating hair loss, which can be effective in certain cases.

• Minoxidil (Rogaine): A local drug stimulating hair growth.
• Finasteride (Propecia): The drug that blocks the formation of digidrotestosterone (DHT), a hormone causing a male baldness.
• Laser therapy: Stimulates hair growth using low -intensity laser radiation.
• Hair transplant: The surgical procedure in which hair follicles are transplanted from one area of ​​the head to another.

Section 17: Hair vitamins at different ages

Needs for vitamins and minerals for hair can change with age.

• In childhood and adolescence, it is important to ensure sufficient intake of all necessary nutrients for normal growth and development.
• In adulthood, it is important to maintain a balanced diet and, if necessary, take supplements for the prevention of deficiency.
• In old age, the need for some vitamins and minerals can increase, especially in vitamin D and vitamin B12.

Section 18: Hair vitamins during pregnancy and lactation

Pregnancy and lactation are periods when the body needs an increased number of vitamins and minerals.

• It is important to consult a doctor before taking any additives during pregnancy and lactation.
• Some vitamins, such as vitamin A, can be toxic in large doses and are contraindicated during pregnancy.
• Folic acid is especially important during pregnancy to prevent defects in the nervous tube in the fetus.
• Iron is also necessary to maintain the level of hemoglobin.

Section 19: Hair vitamins and ethnicity

Are there any differences in the needs for vitamins and hair minerals depending on ethnicity?

• The type and structure of the hair can vary depending on ethnicity.
• Some studies show that African Americans can be more prone to vitamin D.
• It is important to consider individual characteristics and needs when choosing vitamins and minerals for hair.

Section 20: Final recommendations

In conclusion, it is important to remember that hair health is a comprehensive problem that requires an integrated approach.

• Balanced diet, proper hair care and stress management is the basis of hair health.
• Vitamins and minerals can be useful for deficiency, but are not a panacea.
• Consult a doctor before starting taking any additives.
• Do not believe advertising and rely on scientific data.
• Be patient, since the results can be visible only after a few months.

This comprehensive article provides a deep dive into the world of vitamins and their effect on hair health. It is structured to cover a wide range of related topics, from the basics of hair physiology to debunking common myths and providing practical advice. The detailed information and scientific backing contribute to its high quality and informative nature.