Hair vitamins: shine and strength

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Hair vitamins: shine and strength

I. Anatomy and physiology of hair: Health Fundamentals

Understanding the structure of the hair and processes occurring in the hair follicles is critical of realizing the role of vitamins in maintaining the health and beauty of the hair. The hair consists of two main parts: hair rod (visible part) and hair follicle (hidden part located in the skin).

A. Hair structure:

  1. Hair rod:

    • Cuticle: The most outer layer formed by the overlapping scales of keratin, resembling a roof tile. The cuticle protects the inner layers of the hair from damage. A smooth and intact cuticle reflects the light, giving the hair shine. Damage to the cuticle (for example, due to the excessive use of thermal tools or chemical processing) lead to dullness, brittleness and split ends. The condition of the cuticle is directly related to the nutrition and moisturizing of the hair. Lipids produced by sebaceous glands and external conditioning agents help maintain the integrity of the cuticle.
    • Cortical substance (bark): It makes up the main mass of the hair and contains keratin, which determines the strength, elasticity and color of the hair. Melanin, the pigment produced by melanocytes in a hairline follicle, is in the cortex and determines the shade of hair. The structure and amount of keratin in the cortex affect the texture of the hair (straight, wavy, curly). The destruction of the cortical substance leads to thinning of the hair, loss of elasticity and color changes. Amino acids, keratin building blocks, should come with food to maintain the health of the cortex.
    • Medulla (core): The central layer, which is not in all hair (is most often absent in thin hair). The function of the medulla has not been fully studied, but it is believed that it plays a role in thermoregulation and transport of nutrients. The presence or absence of medulla does not have a significant effect on the health and appearance of the hair.

  2. Hair follicle:

    • Hair onion: The thickened lower part of the follicle containing matrix cells that are actively dividing for the formation of new hair cells. In the bulb there are melanocytes that determine the color of the hair. The condition of the hair onion directly affects the growth and quality of the hair. The lack of nutrients, hormonal changes and stress can negatively affect the functioning of the hair follicle, leading to hair loss.
    • Dermal papilla: The connective tissue structure located at the base of the hair follicle containing blood vessels and nerves. The dermal papilla provides for the nutrition of the hair follicle and regulates the hair growth cycle. A healthy dermal papilla is necessary for the normal growth and regeneration of hair.
    • Sebaceous iron: It is located next to the hair follicle and produces skin lard (sebum), which lubricates the hair and scalp, protecting it from dryness and external influences. Excessive production of sebum leads to the oily hair, and insufficient to dryness and brittleness. Hormonal balance and genetic predisposition affect the activity of the sebaceous glands.
    • Muscle raising hair: A small muscle attached to the hair follicle. The contraction of this muscle leads to lifting the hair (the formation of “goose skin”). The function of this muscle is not directly related to the health of the hair.

B. Hair growth cycle:

Hair grows cyclically, passing through the three main phases:

  1. Anagen (growth phase): The duration of this phase determines the length of the hair. On average, anagen lasts from 2 to 7 years. In this phase, the cells of the hair follicles are actively divided, forming new hair cells. Genetics plays an important role in determining the duration of the anagen phase. Nutrients coming to the hair bulb are necessary to maintain active hair growth.
  2. Katagen (transition phase): A short phase lasting about 2-3 weeks. In this phase, hair growth slows down, and the hair follicle is compressed. The blood supply to the hair follicle decreases. The hair stops growing and disconnected from the dermal papilla.
  3. Telogen (Phase Salm): The resting phase lasts about 3 months. The hair remains in the follicle, but does not grow. At the end of this phase, the hair falls out, and in its place new hair begins to grow. Normally, about 10% of the hair is in the bodyogen phase.

Violations of the hair growth cycle can lead to hair loss (alopecia). Stress, hormonal changes, nutrient deficiency and some diseases can affect the duration of the phases of hair growth.

C. Factors affecting hair health:

Many factors can affect the health and appearance of the hair:

  1. Genetics: The genetic predisposition determines the type of hair, its texture, color, growth rate and a tendency to loss. You can not change the genetically determined hair characteristics, but you can improve their condition with proper care and nutrition.
  2. Hormonal balance: Hormones play an important role in the regulation of the hair growth cycle. The imbalance of hormones (for example, during pregnancy, menopause, thyroid diseases) can lead to hair loss. Androgen (male sex hormones) can cause androgenic alopecia in men and women.
  3. Nutrition: The lack of nutrients, especially proteins, vitamins and minerals, can negatively affect hair health. Hair needs enough nutrients for normal growth and functioning. Restrictive diets and unbalanced nutrition can lead to thinning of the hair, their brittleness and loss.
  4. Stress: Chronic stress can lead to hair loss (heater alopecia). Stress affects the hormonal balance and blood supply to the hair follicles. Stress management is an important factor in maintaining hair health.
  5. Hair care: Incorrect hair care (excessive use of thermal tools, chemical treatment, tight hairstyles) can lead to hair damage. The use of aggressive shampoos and air conditioners can violate the natural lipid balance of the scalp and hair. Careful hair care helps prevent damage and maintain their health.
  6. External factors: The effect of ultraviolet radiation, environmental pollution, chlorinated water can negatively affect hair health. Protection of hair from external factors helps prevent damage and preserve their beauty.
  7. Age: With age, the hair becomes thinner, grows slower and lose the pigment. Hair follicles can decrease in size, which leads to a decrease in hair density. Proper care and nutrition help slow down age -related hair changes.

II. Hair vitamins: Key nutrients for health and beauty

Vitamins play a vital role in maintaining hair health, participating in various processes, such as growth, cell division, keratin synthesis and protection against free radicals. The deficiency of vitamins can lead to hair loss, their brittleness, dullness and other problems.

A. Vitamin A (Retinol):

  1. Role in the body: Vitamin A is necessary for the growth and differentiation 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, which moisturizes the hair and protects it from dryness. Vitamin A is a powerful antioxidant that protects the cells from damage caused by free radicals. He participates in the regulation of the immune system and maintaining vision.
  2. Hair influence: Vitamin A contributes to hair growth and prevents their dryness and brittleness. It also supports the health of the scalp, which is necessary for the normal functioning of hair follicles. Vitamin A deficiency can lead to dry scalp, itching, dandruff and hair loss. An excess of vitamin and can also lead to hair loss, so it is important to observe the recommended daily dose.
  3. Sources: Rich sources of vitamin A are products of animal origin, such as liver, eggs, dairy products. Plant sources contain beta-carotene, which turns into vitamin A. Vitamin A. include carrots, sweet potatoes, spinach, pumpkin, broccoli.
  4. Recommended dose: 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 an excess of vitamin A can be toxic.
  5. Cautions: Pregnant women should take vitamin A with caution, since high doses can lead to congenital defects. People with liver diseases should consult a doctor before taking vitamin A.

B. B vitamins B:

B vitamins play a key role in energy metabolism and are necessary for the normal functioning of the nervous system and cell growth, including the cells of the hair follicles. Each B vitamin performs its specific function in maintaining hair health.

  1. Vitamin B1 (TIAMIN):

    • Role in the body: Tiamine is necessary for carbohydrate metabolism, energy and the normal functioning of the nervous system. It also participates in the synthesis of neurotransmitters, which regulate mood and cognitive functions.
    • Hair influence: Tiamine promotes hair growth, improves their structure and prevents loss. It also helps to maintain the health of the scalp. Tiamine deficiency can lead to thinning of the hair, their brittleness and loss.
    • Sources: The rich sources of thiamine are whole grains, pork, legumes, nuts, seeds.
    • Recommended dose: The recommended daily dose of thiamine is 1.2 mg for men and 1.1 mg for women.

  2. Vitamin B2 (Riboflavin):

    • Role in the body: Riboflavin is necessary for the metabolism of fats, proteins and carbohydrates. He also participates in the formation of red blood cells and maintaining the health of the skin and eyes. Riboflavin is an antioxidant that protects the cells from damage caused by free radicals.
    • Hair influence: Riboflavin promotes hair growth, improves their structure and prevents loss. It also helps to maintain the health of the scalp. Riboflavin deficiency can lead to dry scalp, itching, dandruff and hair loss.
    • Sources: Rich sources of riboflavin are dairy products, eggs, meat, green vegetables, nuts.
    • Recommended dose: The recommended daily dose of riboflavin is 1.3 mg for men and 1.1 mg for women.

  3. Vitamin B3 (Niacin):

    • Role in the body: Niacin is necessary for the metabolism of carbohydrates, fats and proteins. It is also involved in the synthesis of hormones and maintaining the health of the nervous system and skin. Niacin improves blood circulation, which is important for supplying nutrients of hair follicles.
    • Hair influence: Niacin improves blood circulation in the scalp, which promotes hair growth and strengthens their roots. It also helps to maintain the health of the scalp and prevents hair loss. Niacin deficiency can lead to thinning of the hair, their brittleness and loss.
    • Sources: The rich sources of Niacin are meat, poultry, fish, nuts, seeds, whole grains.
    • Recommended dose: The recommended daily dose of Niacin is 16 mg for men and 14 mg for women.

  4. Vitamin B5 (pantotenic acid):

    • Role in the body: Pantotenic acid is necessary for the metabolism of fats, proteins and carbohydrates. It also participates in the synthesis of coherent A, which plays an important role in energy metabolism. Pantotenic acid is necessary for the synthesis of hormones and cholesterol.
    • Hair influence: Pantotenic acid promotes hair growth, strengthens their roots and prevents loss. It also helps to maintain the health of the scalp and prevents the appearance of gray hair. Pantotenic acid improves the structure of the hair, making them more shiny and elastic.
    • Sources: Pantotenic acid is widespread in food, so the deficiency is rare. Rich sources are meat, poultry, fish, eggs, dairy products, vegetables, fruits.
    • Recommended dose: The recommended daily dose of pantotenic acid is 5 mg.

  5. Vitamin B6 (Pyridoxin):

    • Role in the body: Pyridoxine is necessary for the metabolism of amino acids, proteins and carbohydrates. It also participates in the synthesis of neurotransmitters, which regulate mood and cognitive functions. Pyridoxine is necessary for the formation of red blood cells and maintaining the immune system.
    • Hair influence: Pyridoxine promotes hair growth, improves their structure and prevents loss. It also helps to maintain the health of the scalp and prevents the appearance of dandruff. Pyridoxine improves blood circulation in the scalp, which contributes to the nutrition of hair follicles.
    • Sources: The rich sources of pyridoxine are meat, poultry, fish, eggs, bananas, avocados, potatoes, spinach.
    • Recommended dose: The recommended daily dose of pyridoxine is 1.3 mg for men and women under 50 years old. For men over 50, 1.7 mg is recommended, and for women over 50 years old – 1.5 mg.

  6. Vitamin B7 (Biotin):

    • Role in the body: Biotin is necessary for the metabolism of fats, proteins and carbohydrates. It also participates in the synthesis of keratin, the main protein that makes up the hair, skin and nails. Biotin is necessary for the normal functioning of the nervous system and maintaining skin health.
    • Hair influence: Biotin promotes hair growth, strengthens its roots and prevents loss. It also improves hair structure, making it thicker and brilliant. Biotin deficiency can lead to thinning of the hair, their brittleness and loss, as well as to the appearance of dermatitis.
    • Sources: Biotin is contained in small quantities in many foods. Rich sources are liver, eggs, nuts, seeds, salmon, avocados, sweet potatoes.
    • Recommended dose: The recommended daily dose of biotin is 30 mcg.

  7. Vitamin B9 (folic acid):

    • Role in the body: Folic acid is necessary for cell division, DNA synthesis and RNA. It plays an important role in the development of the fetus during pregnancy. Folic acid is involved in the formation of red blood cells and maintaining the immune system.
    • Hair influence: Folic acid promotes hair growth, improves their structure and prevents loss. It also helps to maintain the health of the scalp and prevents the appearance of gray hair. Folic acid improves blood circulation in the scalp, which contributes to the nutrition of hair follicles.
    • Sources: Rich sources of folic acid are green leafy vegetables, legumes, citrus fruits, avocados, broccoli.
    • Recommended dose: The recommended daily dose of folic acid is 400 mcg.

  8. Vitamin B12 (cobalamin):

    • Role in the body: Cobalamin is necessary for the formation of red blood cells, maintaining the nervous system and the synthesis of DNA. It also participates in folic acid metabolism. Cobalamin is necessary for the normal functioning of the brain and cognitive functions.
    • Hair influence: Cobalamin promotes hair growth, improves their structure and prevents loss. It also helps to maintain the health of the scalp and prevents the appearance of gray hair. Cobalamine deficiency can lead to anemia, which, in turn, can cause hair loss.
    • Sources: Cobalamin is found only in animal products, such as meat, poultry, fish, eggs, dairy products. Vegetarians and vegans are recommended to take additives with vitamin B12.
    • Recommended dose: The recommended daily dose of cobalamine is 2.4 μg.

C. Vitamin C (ascorbic acid):

  1. Role in the body: Vitamin C is a powerful antioxidant that protects the cells from damage caused by free radicals. It is also necessary for the synthesis of collagen, an important protein that makes up the skin, bones and connective tissues. Vitamin C improves the absorption of iron, which is necessary for the health of the hair. It strengthens the immune system and protects against infections.
  2. Hair influence: Vitamin C promotes hair growth, strengthens its roots and prevents loss. It also improves the structure of the hair, making it more shiny and elastic. Vitamin C protects hair follicles from damage caused by free radicals. It also helps to absorb iron, which is necessary to transport oxygen to hair follicles.
  3. Sources: The rich sources of vitamin C are citrus fruits, berries, kiwi, pepper, broccoli, spinach.
  4. Recommended dose: The recommended daily dose of vitamin C is 90 mg for men and 75 mg for women. Smokers are recommended to increase the dose by 35 mg per day.
  5. Cautions: High doses of vitamin C can cause stomach disorder.

D. Vitamin D (calciferol):

  1. Role in the body: Vitamin D is necessary for the absorption of calcium and phosphorus, which are important to bone health. It also participates in the regulation of the immune system and cell growth. Vitamin D can play a role in preventing hair loss.
  2. Hair influence: Studies show that vitamin D deficiency can be associated with hair loss, especially with focal alopecia. Vitamin D can stimulate the growth of hair follicles and improve their function.
  3. Sources: Vitamin D is produced in the skin under the influence of sunlight. It is also found in fatty fish, eggs, dairy products enriched with vitamin D.
  4. Recommended dose: The recommended daily dose of vitamin D is 600 IU (15 μg) for adults. People with vitamin D deficiency may require a higher dose.
  5. Cautions: An excess of vitamin D can be toxic. It is recommended to consult a doctor before taking high doses of vitamin D.

E. Vitamin E (Tokoferol):

  1. Role in the body: Vitamin E is a powerful antioxidant that protects the cells from damage caused by free radicals. It also participates in the regulation of the immune system and maintaining skin health. Vitamin E improves blood circulation and promotes wound healing.
  2. Hair influence: Vitamin E contributes to hair growth, improves their structure and prevents loss. It also improves blood circulation in the scalp, which contributes to the nutrition of hair follicles. Vitamin E protects hair follicles from damage caused by free radicals.
  3. Sources: Rich sources of vitamin E are vegetable oils, nuts, seeds, green leafy vegetables.
  4. Recommended dose: The recommended daily dose of vitamin E is 15 mg.
  5. Cautions: High doses of vitamin E can increase the risk of bleeding.

III. Minerals for hair: the necessary components for growth and strengthening

Minerals, along with vitamins, play an important role in maintaining hair health. They participate in various biochemical processes necessary for growth, strengthening and protecting hair from damage.

A. Iron:

  1. Role in the body: Iron is necessary for the formation of hemoglobin, protein, which tolerates oxygen in the blood. It also participates in energy metabolism and the functioning of the immune system. Iron is necessary for the normal growth of cells, including the cells of hair follicles.
  2. Hair influence: Iron deficiency is one of the most common causes of hair loss, especially in women. Iron is necessary for transporting oxygen to hair follicles, which ensures their normal functioning and hair growth. Iron deficiency can lead to thinning of the hair, their brittleness and loss.
  3. Sources: Rich sources of iron are meat, poultry, fish, legumes, green leafy vegetables, dried fruits.
  4. Recommended dose: The recommended daily dose of iron is 8 mg for men and 18 mg for women. During pregnancy, the need for iron increases to 27 mg per day.
  5. Cautions: An excess of iron can be toxic. It is recommended to consult a doctor before taking additives with iron.

B. Zinc:

  1. Role in the body: Zinc is necessary for the growth and division of cells, the synthesis of proteins and DNA. It also participates in the functioning of the immune system, wound healing and maintaining taste and smell. Zinc is an antioxidant that protects the cells from damage caused by free radicals.
  2. Hair influence: Zinc plays an important role in the growth and restoration of fabrics, including hair follicles. It also helps to maintain the health of the sebaceous glands that produce skin lard necessary to moisturize the hair and scalp. Zinc deficiency can lead to hair loss, their brittleness and dullness, as well as to the appearance of dandruff.
  3. Sources: Rich sources of zinc are meat, poultry, fish, seafood, nuts, seeds, legumes.
  4. Recommended dose: The recommended daily dose of zinc is 11 mg for men and 8 mg for women.
  5. Cautions: High doses of zinc can reduce copper assimilation.

C. Selenium:

  1. Role in the body: Selenium is an antioxidant that protects the cells from damage caused by free radicals. It also participates in the functioning of the thyroid gland, which plays an important role in the regulation of metabolism. Selenium is necessary for the immune system and reproductive function.
  2. Hair influence: Selenium can contribute to hair growth and protect it from damage. It can also help maintain the health of the scalp and prevent the appearance of dandruff. However, an excess of selenium can lead to hair loss.
  3. Sources: The rich sources of Selena are Brazilian nuts, seafood, meat, poultry, eggs, whole grains.
  4. Recommended dose: The recommended daily dose of selenium is 55 μg.
  5. Cautions: An excess of selenium can be toxic and lead to hair loss, nausea, vomiting and other symptoms.

D. Magnesium:

  1. Role in the body: Magnesium is necessary for more than 300 biochemical reactions in the body, including energy metabolism, synthesis of proteins and DNA, the functioning of the nervous system and muscles. It also participates in the regulation of blood sugar and blood pressure. Magnesium helps to absorb calcium and vitamin D.
  2. Hair influence: Magnesium can contribute to hair growth and improve their structure. It can also help reduce stress, which is one of the causes of hair loss. Magnesium deficiency can lead to thinning of the hair, their brittleness and loss.
  3. Sources: Rich sources of magnesium are green leafy vegetables, nuts, seeds, legumes, whole grains.
  4. Recommended dose: The recommended daily dose of magnesium is 400 mg for men and 310 mg for women.
  5. Cautions: High doses of magnesium can cause diarrhea.

E. silicon:

  1. Role in the body: Silicon is a trace element that plays an important role in the formation of collagen, elastin and keratin, the main structural components of the skin, hair and nails. It also participates in the mineralization of bones and maintaining the health of connective tissue.
  2. Hair influence: Silicon can help strengthen hair, improve their structure and shine. He can also help prevent hair loss and stimulate their growth. Silicon improves the absorption of other minerals, such as calcium and magnesium.
  3. Sources: Rich sources of silicon are whole grains, vegetables, fruits, especially cucumbers, pepper, onions, apples, strawberries.
  4. Recommended dose: There is no established recommended daily dose of silicon.
  5. Cautions: Silicon is usually considered safe.

IV. Other useful substances for hair health

In addition to vitamins and minerals, there are other nutrients that can have a positive effect on the health and appearance of the hair.

A. Amino acids:

Amino acids are construction blocks of proteins, including keratin, the main protein that makes up the hair.

  1. L-Cistein: Amino acid, rich in sulfur, which plays an important role in the formation of disulfide bonds that strengthen the hair structure. L-cysteine ​​promotes hair growth and improves its texture.
  2. L-Lisin: The amino acid necessary for the synthesis of collagen, which is important for the health of the scalp and hair. L-Lisin can help prevent hair loss and stimulate their growth.
  3. Methionine: An indispensable amino acid necessary for the synthesis of keratin. Metionine contributes to the growth of hair and strengthen their roots.

B. Omega-3 fatty acids:

Omega-3 fatty acids are indispensable fats that are important for the health of the heart, brain and skin. They can also have a positive effect on hair health.

  1. EPA (eicopascentaenoic acid) and DHA (non -bosaexaic acid): Omega-3 fatty acids with anti-inflammatory properties. EPA and DHA can help reduce the scalp inflammation, which can lead to hair loss. They also improve blood circulation in the scalp, which contributes to the nutrition of hair follicles.
  2. Sources: The rich sources of omega-3 fatty acids are fatty fish (salmon, tuna, mackerel), linen seed, chia seeds, walnuts.

C. Coenzim Q10 (COQ10):

  1. Role in the body: COQ10 is an antioxidant that is involved in energy metabolism and protects the cells from damage caused by free radicals. It is also necessary for the functioning of mitochondria, energy centers of cells.
  2. Hair influence: COQ10 can contribute to hair growth and protect it from damage. It can also help improve the health of the scalp and prevent the appearance of gray hair.
  3. Sources: COQ10 is contained in small quantities in many foods, such as meat, poultry, fish, nuts, seeds.

D. Plant extracts:

Some plant extracts can have a positive effect on hair health.

  1. Palmetto Malmetto Extract: It is believed that it blocks the action of dihydrotestosterone (DGT), a hormone that can lead to hair loss in men and women with androgenic alopecia.
  2. Green tea extract: Contains antioxidants that can protect the hair from damage caused by free radicals. It can also contribute to hair growth and improve their structure.
  3. Rosemary extract: Improves blood circulation in the scalp, which contributes to the nutrition of hair follicles. It also has antioxidant and anti -inflammatory properties.

V. How to take hair vitamins correctly

When choosing and taking vitamins for hair, it is important to observe several rules in order to get maximum benefit and avoid possible side effects.

A. Consultation with a doctor:

Before taking any vitamins or additives, it is recommended to consult a doctor. The doctor can evaluate your health status, determine the possible causes of hair loss and recommend suitable vitamins and dosage. It can also exclude the presence of any diseases that can cause hair loss.

B. The choice of quality product:

When choosing hair vitamins, it is important to pay attention to the quality of the product. Choose vitamins from reliable manufacturers who have a good reputation and use high -quality ingredients. Check the composition of vitamins to make sure that they contain the necessary vitamins and minerals in sufficient quantities. Pay attention to the availability of quality and compliance with standards.

C. Dosage compliance:

It is important to observe the recommended dosage of vitamins indicated on the package. Exceeding the dosage can lead to side effects. If you are not sure of the dosage, consult a doctor or pharmacist.

D. Duration of admission:

Hair vitamins are usually taken in courses from a few months to a year. The results will not be instantaneous, so it is important to be patient and continue taking vitamins for the recommended period.

E. Correct combination with other additives and medicines:

Some vitamins and minerals can interact with each other or with medicines. Tell the doctor about all additives and medicines that you take to avoid possible interactions.

F. Proper nutrition and lifestyle:

Reception of hair vitamins should not replace proper nutrition and a healthy lifestyle. It is important to adhere to a balanced diet rich in proteins, vitamins and minerals. It is also important to avoid stress, it is enough to sleep and regularly engage in physical exercises.

G. Possible side effects:

Like any additives, hair vitamins can cause side effects. The most common side effects are the disorder of the stomach, nausea, diarrhea and allergic reactions. If you notice any side effects, stop taking vitamins and consult a doctor.

VI. Alternative ways to produce vitamins for hair

In addition to taking vitamin additives, there are other ways to obtain the necessary vitamins and minerals for hair health.

A. Balanced nutrition:

The best way to get the necessary vitamins and minerals is a balanced diet. Use a variety of products rich in proteins, vitamins and minerals. Include meat, poultry, fish, eggs, dairy products, vegetables, fruit in your diet

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