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Hair vitamins: reviews and recommendations – Full Hair Health

A variety of vitamins and additives for hair health.

Why are vitamins important for hair?

Hair health is directly related to the general condition of the body. Hair, like other tissues, needs nutrients for normal growth, strengthening and maintaining a healthy look. The deficiency of certain vitamins and minerals can lead to various problems, such as hair loss, brittleness, dryness, dullness and deceleration of growth.

Hair consists mainly of keratin, a protein that requires amino acids for its synthesis. Vitamins and minerals are involved in many processes necessary for the formation of keratin, the transportation of oxygen to hair follicles and protection against free radicals. Therefore, providing the body with a sufficient amount of necessary nutrients is a key factor in maintaining the health and beauty of the hair.

Basic vitamins and minerals for hair health

There are a number of vitamins and minerals that play an important role in maintaining hair health. Consider the most significant of them:

Vitamin A (Retinol)

Vitamin A is necessary for the growth of all cells in the body, including hair cells. It helps the scalp to produce skin lard, an oily substance that moisturizes the scalp and helps keep the hair healthy. The lack of vitamin A can lead to dry hair and brittle hair, as well as itching and dandruff.

Sources: liver, eggs, dairy products, carrots, sweet potatoes, spinach, pumpkin.

Dosage recommendations: The recommended daily dose of vitamin A is 900 μg for men and 700 μg for women. It is important not to exceed the recommended dose, since the excess of vitamin A can be toxic.

B vitamins b

B vitamins play an important role in the metabolism of energy and the formation of red blood cells, which carry oxygen and nutrients to the scalp and hair follicles. The lack of vitamins of group B can lead to hair loss, slowing down and worsening their general condition.

Biotin (Vitamin B7)

Biotin, also known as vitamin H, is one of the most famous hair vitamins. It is involved in the metabolism of fats, carbohydrates and proteins that are necessary for hair growth. Biotin deficiency can lead to hair loss, fragility of nails and skin rashes.

Sources: Eggs, nuts, seeds, salmon, avocados, sweet potatoes.

Dosage recommendations: The recommended daily dose of biotin is 30 mcg. In some cases, for the treatment of hair loss, doctors can recommend higher doses.

Vitamin B12 (cobalamin)

Vitamin B12 is necessary for the formation of red blood cells, which transfer oxygen to the scalp and hair follicles. The deficiency of vitamin B12 can lead to anemia, which, in turn, can cause hair loss.

Sources: Meat, fish, dairy products, eggs.

Dosage recommendations: The recommended daily dose of vitamin B12 is 2.4 μg. Vegetarians and vegans should pay special attention to obtaining a sufficient amount of vitamin B12, since it is mainly found in animal products.

Other B vitamins B

Other vitamins of group B, such as vitamin B3 (niacin), vitamin B5 (pantotenic acid), vitamin B6 (pyridoxine) and folic acid (vitamin B9), also play an important role in maintaining hair health. They participate in the metabolism of energy, the formation of cells and protection against damage.

Vitamin C (ascorbic acid)

Vitamin C is a powerful antioxidant that protects the hair follicles from damage caused by free radicals. It is also necessary for the production of collagen, a protein that strengthens the hair and prevents its fragility. Vitamin C helps the body absorb iron, another important mineral for hair health.

Sources: Citrus fruits, berries, pepper, broccoli, spinach.

Dosage recommendations: The recommended daily dose of vitamin C is 90 mg for men and 75 mg for women. Smokers are recommended to increase the dose.

Vitamin D.

Vitamin D plays an important role in the formation of new hair follicles. The low level of vitamin D is often associated with hair loss, especially with focal alopecia (Alopecia Areata). Vitamin D is also important for the immune system and overall health.

Sources: Sunlight, fatty fish, eggs, enriched products (for example, milk).

Dosage recommendations: The recommended daily dose of vitamin D is 600 IU (international units) for adults. Many people need higher doses, especially in the winter months or if they have a deficiency of vitamin D. It is recommended to take a blood test to determine the level of vitamin D and get recommendations from the doctor.

Vitamin E

Vitamin E is another powerful antioxidant that protects the hair follicles from damage. It also improves blood circulation in the scalp, which promotes hair growth. Some studies show that vitamin E can help improve the condition of the hair with focal alopecia.

Sources: Vegetable oils, nuts, seeds, spinach, broccoli.

Dosage recommendations: The recommended daily dose of vitamin E is 15 mg. It is important not to exceed the recommended dose, since the excess of vitamin E can be harmful.

Iron

Iron is necessary for the transfer of oxygen to the cells of the body, including cells of hair follicles. Iron deficiency is one of the most common causes of hair loss, especially in women. Anemia caused by iron deficiency can lead to thinning of the hair, a slowdown in growth and a general deterioration in their condition.

Sources: Red meat, poultry, fish, legumes, spinach, enriched cereals.

Dosage recommendations: The recommended daily dose of iron is 18 mg for women and 8 mg for men. Women during menstruation requires more iron. Before starting to take iron additives, it is recommended to take a blood test to determine the level of iron and get recommendations from the doctor.

Zinc

Zinc is involved in many processes necessary for tissue growth and restoration, including hair cells. It also helps to maintain the functioning of the sebaceous glands around the hair follicles. Zinc deficiency can lead to hair loss, dry scalp and slow hair growth.

Sources: Meat, seafood, nuts, seeds, legumes, whole grain products.

Dosage recommendations: The recommended daily dose of zinc is 11 mg for men and 8 mg for women. It is important not to exceed the recommended dose, since an excess of zinc can disrupt the absorption of other minerals such as copper.

Selenium

Selenium is an antioxidant that helps protect the cells from damage. It is also important for the health of the thyroid gland, which regulates many processes in the body, including hair growth. Selena deficiency can lead to hair loss and other health problems.

Sources: Brazilian nuts, tuna, fish, bird, eggs.

Dosage recommendations: The recommended daily dose of selenium is 55 μg. Brazilian nuts are an excellent source of selenium, but it is important to use them in moderation, as they contain a large amount of selenium.

Omega-3 fatty acids

Omega-3 fatty acids are important to health of the scalp and hair. They help reduce inflammation, moisturize the scalp and improve blood circulation in hair follicles. Some studies show that omega-3 fatty acids can help improve hair density and reduce their loss.

Sources: Fat fish (salmon, sardins, mackerel), linen seed, chia seeds, walnuts.

Dosage recommendations: The recommended daily dose of omega-3 fatty acids depends on the source. When taking fish oil, it is recommended to adhere to the dosage indicated on the packaging. It is important to choose high-quality additives of omega-3 fatty acids from reliable manufacturers.

When should you take hair vitamins?

Reception of hair vitamins can be useful in the following cases:

• Nutrient deficiency: If you have a deficiency of any vitamins or minerals necessary for the health of the hair, taking additives can help replenish this deficit and improve the condition of the hair.
• Hair loss: If you are faced with the problem of hair loss, taking vitamins and minerals, such as biotin, iron, zinc and vitamin D, can help stop the loss and stimulate the growth of new hair.
• Grightness and dry hair: If your hair is brittle, dry and damaged, taking vitamins, such as vitamin A, vitamin C and vitamin E, as well as omega-3 fatty acids, can help improve their condition and restore shine.
• Slow hair growth: If your hair grows slowly, taking B vitamins, as well as zinc and iron, can help accelerate growth and improve hair density.
• Stress: Stress can negatively affect hair health. Reception of vitamins of group B and antioxidants, such as vitamin C and vitamin E, can help protect the hair from damage caused by stress.

It is important to remember that vitamins and minerals are only part of an integrated approach to hair health. It is also necessary to eat right, care for hair and avoid factors that can negatively affect their condition.

How to choose hair vitamins?

When choosing hair vitamins, the following factors should be taken into account:

• Composition: Carefully study the composition of the product and make sure that it contains the necessary vitamins and minerals in sufficient quantities.
• Output form: Vitamins for hair are available in various forms of release, such as tablets, capsules, chewing sweets and liquids. Choose the form that is most convenient for you to use.
• Manufacturer: Give preference to well -known and reliable manufacturers that guarantee the quality and safety of their products.
• Reviews: Read the reviews of other users about the product to find out about their experience of using and the effectiveness of vitamins.
• Consultation with a doctor: Before taking any vitamins or additives, it is recommended to consult a doctor, especially if you have any diseases or you take medications.

Review of popular vitamins and hair additives (with reviews)

There are many vitamins and hair additives on the market. Consider some of the most popular:

Perfectil

Perfectil is a complex of vitamins and minerals, designed specifically to maintain healthy skin, hair and nails. It contains biotin, vitamins of group B, vitamin C, vitamin E, iron, zinc, selenium and other beneficial substances.

Perfectil is a popular hair health complex.

Solgar Biotin

Solgar Biotin is an additive containing a high dose of biotin. Biotin is necessary for the metabolism of fats, carbohydrates and proteins that are necessary for hair growth.

Solgar Biotin is a concentrated source of biotin.

Pantogar

Pantogar is a drug containing a combination of vitamins, amino acids and keratin, which are necessary for hair growth. It is designed to treat diffuse hair loss and structural hair damage.

Pantogar – a drug for the treatment of hair loss.

Vitabiotics Hairfollic Man/Woman

Vitabiotics Hairfollic Man/Woman – complexes of vitamins and minerals developed taking into account the needs of the male and female body to maintain hair health.

Vitabiotics Hairfollic – complexes for men and women.

Other popular additives

• Nature’s Bounty Hair, Skin & Nails: Contains biotin, vitamin E and vitamin C.
• Viviscal Extra Strength: Contains Aminomar C Marine Complex, Biotin and Vitamin C.
• Nutrafol: Contains plant extracts, vitamins and minerals.

Diet for healthy hair

In addition to taking vitamins and additives, it is important to adhere to a balanced diet rich in nutrients necessary for the health of the hair. Include the following products in your diet:

• Protein: Hair consists mainly of keratin, protein. Make sure you get enough protein from meat, fish, eggs, legumes and nuts.
• Iron: Iron is necessary for transferring oxygen to hair follicles. Turn red meat, poultry, fish, legumes and spinach in your diet.
• Zinc: Zinc is involved in many processes necessary for hair growth. Include meat, seafood, nuts, seeds and legumes in your diet.
• Omega-3 fatty acids: Omega-3 fatty acids are important for the health of the scalp and hair. Include fatty fish, linseed seeds, chia seeds and walnuts in your diet.
• Vitamin A: Vitamin A is necessary for the growth of all cells in the body, including hair cells. Include liver, eggs, dairy products, carrots and sweet potatoes in your diet.
• Vitamin C: Vitamin C is an antioxidant that protects the hair follicles from damage. Include citrus fruits, berries, pepper and broccoli in your diet.
• Vitamin D: Vitamin D plays an important role in the formation of new hair follicles. Get vitamin D from sunlight, fatty fish, eggs and enriched products.
• Biotin: Biotin is necessary for the metabolism of fats, carbohydrates and proteins that are necessary for hair growth. Include eggs, nuts, seeds and salmon in your diet.

Hair care tips

Proper hair care is also important to maintain their health and beauty. Follow these tips:

• Use soft shampoo and air conditioning: Choose shampoos and air conditioners that do not contain sulfates and parabens, as they can overdry hair.
• Do not wash your hair too often: Too frequent hair washing can deprive them of natural oils. Wash your hair when it becomes oily.
• Carefully comb your hair: Use a comb with wide teeth to carefully comb your hair, starting from the tips and gradually moving to the roots.
• Avoid thermal exposure: Try to use hair dryers, ironing and curves as little as possible, as it can damage the hair.
• Protect the hair from the sun: Wear a hat or use a sunscreen for hair spray to protect them from the harmful effects of ultraviolet rays.
• Cut the ends of the hair regularly: Cut the ends of the hair every 6-8 weeks to get rid of string ends and keep your hair healthy.
• Avoid tight hairstyles: Tight hairstyles, such as braids and tails, can exert pressure on the hair follicles and lead to hair loss.
• Sleep on a silk pillow: Silk is more smooth than cotton, so it creates less friction with hair during sleep, which helps to prevent their fragility.
• Manage stress: Stress can negatively affect hair health. Find the ways to control stress, such as yoga, meditation or walking in the fresh air.

Hair vitamins myths

There are several common myths about hair vitamins. It is important to understand that not all that you hear is true.

• Myth: Hair vitamins instantly solve all problems.
  Reality: Vitamins can help improve the condition of the hair, but this is not an instant solution. It takes time and constant care to see noticeable results.
• Myth: The more vitamins, the better.
  Reality: Excess of vitamins can be harmful. It is important to adhere to the recommended doses and consult a doctor.
• Myth: Hair vitamins are suitable for everyone.
  Reality: Vitamins are not always necessary. If you do not have a shortage of nutrients, the intake of additives may not bring any benefit.
• Myth: All hair vitamins are equally effective.
  Reality: The effectiveness of vitamins depends on their composition, quality and individual characteristics of the body.

When to see a doctor?

If you are faced with a serious problem of hair loss or other health problems, it is recommended to consult a doctor. The doctor will be able to determine the cause of the problem and prescribe the appropriate treatment. You should also consult a doctor if you plan to take high doses of vitamins or if you have any diseases or you take medicines.

Conclusion

Vitamins and minerals play an important role in maintaining hair health. Proper nutrition, taking the necessary vitamins and minerals, as well as proper hair care will help you keep them healthy, strong and beautiful. Remember that before taking any vitamins or additives, it is recommended to consult a doctor.

Refusal of responsibility: The information presented in this article is intended only for information purposes and should not be considered as a medical consultation. Always consult a qualified medical specialist to obtain individual health recommendations.

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