Vitamins for hair growth: for men - БАДы для здоровья и спорта | Качественные добавки

Vitamins for hair growth for men: Complete guidance

Understanding hair growth and its factors in men

Hair that seemed with a simple aesthetic detail is actually a complex biological structure, the growth of which depends on many internal and external factors. In men, in particular, the dynamics of hair growth is often subject to specific influences associated with hormonal background, genetics and lifestyle. Understanding these nuances is critical of choosing the most effective vitamins and growth strategies.

Hair growth cycle:

Before delving into the world of vitamins, you need to understand the hair growth cycle, which consists of three main phases:

Anagen (growth phase): This phase lasts from 2 to 7 years and determines the length of the hair. At this time, the hair follicle actively produces new cells that push old cells up, forming the hair. The length of the anagen is genetically predetermined, which explains the differences in the maximum length of the hair in different people.
Katagen (transition phase): This phase lasts about 2-3 weeks. During the catagen, hair growth slows down, the hair follicle is compressed, and the hair is disconnected from the papilla, supplying it with nutrients.
Telogen (Phase Salm): This phase lasts about 3 months. The hair remains in the follicle, but does not grow. At the end of the teenel, a new phase of Anagen begins, and the new hair pushes the old one.

In a healthy person, most hair is in the anagen phase. Factors that violate this balance can lead to thinning of hair and loss.

Factors affecting hair growth in men:

Genetics: The genetic predisposition plays a key role in determining the density, texture and predisposition to baldness (androgenic alopecia). Genes responsible for the sensitivity of hair follicles to digidrotestosterone (DGT) are the main culprits of male baldness.
Hormones: Testosterone, the main male sex hormone, turns into a DGT under the influence of a 5-alpha reductase enzyme. DGT is associated with receptors in hair follicles, causing their miniaturization, which leads to thinning and hair loss. This process is especially pronounced on the temples and the head of the head.
Age: With age, hair growth rate slows down, and hair follicles can decrease in size. This is a natural aging process that affects all men to varying degrees.
Nutrition: The lack of necessary nutrients can negatively affect the health of the hair. Hair needs enough proteins, vitamins and minerals for normal growth and development.
Stress: Chronic stress can disrupt the hair growth cycle and lead to heterogene alopecia, temporary hair loss.
Diseases: Some diseases, such as thyroid diseases, autoimmune diseases and scalp infections, can lead to hair loss.
Medicines: Some drugs, such as anticoagulants, antidepressants and drugs to reduce cholesterol, can cause hair loss as a side effect.
External factors: Excessive use of styling products, heat treatment and aggressive chemical procedures can damage hair and lead to their brittleness and loss.

Necessary vitamins for hair growth in men: detailed review

Vitamins play a crucial role in maintaining hair health, providing them with the necessary nutrients for growth, strength and shine. The lack of certain vitamins can lead to thinning of the hair, loss and other problems with hair. Below is a detailed overview of the most important vitamins for hair growth in men, with a description of their functions, sources and recommended dosages.

1. Vitamin A (Retinol):

Function: Vitamin A is necessary for the growth and differentiation of cells, including cells of hair follicles. It also supports the production of skin fat, oily substance, which moisturizes the scalp and hair, preventing their dryness and brittleness.
Sources: The liver, fish oil, dairy products, eggs, orange and yellow fruits and vegetables (carrots, pumpkin, sweet potatoes).
Deficiency: Vitamin A deficiency can lead to dry scalp, brittle hair and growth of growth.
Excess: An excess of vitamin A can be toxic and lead to hair loss.
Recommended dosage: For men, 900 mcg per day is recommended. It is important not to exceed the upper permissible level of consumption, which is 3,000 mcg per day.

2. B vitamins B (Biotin, Niacin, Pantothenic Acid, Folic Acid, B12):

Function: B vitamins play a decisive role in the metabolism of energy and the formation of red blood cells, which cause oxygen and nutrients to hair follicles. Some Biotin, Niacin and Pantotenic acid are especially important for hair health.
Biotin (B7): Biotin is involved in the synthesis of keratin, the main protein, of which the hair consists of. It also helps to improve the structure of the hair, reduce its fragility and stimulate growth.
Niacin (B3): Niacin improves blood circulation in the scalp, which ensures the flow of more oxygen and nutrients to hair follicles.
Pantotenic acid (B5): Pantotenic acid helps strengthen hair follicles and improve the hair structure. She can also help prevent premature heating.
Folic acid (B9): Folic acid is important for the growth and division of cells, including cells of hair follicles.
Vitamin B12 (cobalamin): Vitamin B12 is necessary for the formation of red blood cells and the health of the nervous system. Deficiency can lead to anemia, which affects hair growth.
Sources: Meat, fish, poultry, eggs, dairy products, whole cereals, legumes, nuts, seeds, green leafy vegetables.
Deficiency: The deficiency of B vitamins can lead to hair loss, deceleration of growth, brittleness and dry hair.
Recommended dosage:
- BIOTIN: 30-100 mcg per day.
- Niacin: 16 mg per day.
- Pantotenic acid: 5 mg per day.
- Folic acid: 400 μg per day.
- Vitamin B12: 2.4 μg per day.

3. Vitamin C (ascorbic acid):

Function: Vitamin C is a powerful antioxidant that protects the hair follicles from damage caused by free radicals. It is also necessary for the synthesis of collagen, protein, which forms the basis of the hair structure. Vitamin C also helps the body absorb iron, which is also important for hair health.
Sources: Citrus fruits, berries, kiwi, pepper, broccoli, spinach.
Deficiency: Vitamin C deficiency can lead to fragility of hair, dryness and deceleration of growth.
Recommended dosage: 90 mg per day.

4. Vitamin D (calciferol):

Function: Vitamin D plays an important role in the growth and development of cells, including cells of hair follicles. Some studies have shown that vitamin D deficiency can be associated with hair loss, especially with focal alopecia.
Sources: Sunlight, fish oil, enriched products (milk, flakes).
Deficiency: Vitamin D deficiency can lead to hair loss, especially with focal alopecia.
Recommended dosage: 15 μg (600 IU) per day. Depending on the level of vitamin D in the blood and risk factors, the doctor may recommend a higher dosage.

5. Vitamin E (Tokoferol):

Function: Vitamin E is an antioxidant that protects hair follicles from damage caused by free radicals. It also improves blood circulation in the scalp, ensuring the flow of more oxygen and nutrients to hair follicles.
Sources: Vegetable oils (sunflower, olive), nuts, seeds, green leafy vegetables.
Deficiency: Vitamin E deficiency can lead to dry hair, brittleness and deceleration of growth.
Recommended dosage: 15 mg per day.

Important minerals for hair growth in men: detailed review

In addition to vitamins, important minerals also play a significant role in maintaining hair health and stimulating their growth. The lack of these minerals can negatively affect the structure, strength and speed of hair growth.

1. Iron:

Function: Iron is necessary for the formation of hemoglobin, protein in red blood cells, which transfers oxygen to the cells of the body, including cells of hair follicles. Iron deficiency can lead to anemia, which leads to a decrease in oxygen delivery to hair follicles and a slowdown in hair growth.
Sources: Red meat, poultry, fish, legumes, green leafy vegetables, enriched products.
Deficiency: Iron deficiency is a common cause of hair loss, especially in women. Symptoms of iron deficiency include fatigue, weakness, pallor of the skin and dizziness.
Recommended dosage: 8 mg per day. Men who observe the vegetarian or vegan diet may require more iron, since iron from plant sources is worse than the body.

2. Zinc:

Function: Zinc is involved in many biochemical processes in the body, including cell growth and division, protein synthesis and the function of the immune system. It is also necessary for the health of hair follicles and helps to maintain their structure.
Sources: Seafood, red meat, poultry, nuts, seeds, legumes, whole cereals.
Deficiency: Zinc deficiency can lead to hair loss, slowdown in growth, dryness and brittle hair. He can also cause skin problems such as dermatitis.
Recommended dosage: 11 mg per day.

3. Selenium:

Function: Selenium is an antioxidant that protects the cells from damage caused by free radicals. It is also necessary for the health of the thyroid gland, which plays an important role in the regulation of metabolism and hair growth.
Sources: Brazilian nuts, seafood, meat, poultry, eggs, whole cereals.
Deficiency: Selena deficiency can lead to hair loss, growth of growth and other health problems.
Recommended dosage: 55 mcg per day.

4. Magnesium:

Function: Magnesium is involved in more than 300 enzymatic reactions in the body, including protein synthesis, regulation of blood sugar and the function of the nervous system. It also helps to reduce stress, which can contribute to hair loss.
Sources: Green leafy vegetables, nuts, seeds, legumes, whole cereals.
Deficiency: Magnesium deficiency can lead to hair loss, growth of growth and other health problems.
Recommended dosage: 400-420 mg per day.

5. Iodine:

Function: Iodine is necessary for the production of thyroid hormones, which regulate the metabolism and hair growth. Iodine deficiency can lead to hypothyroidism, which can cause hair loss.
Sources: Iodized salt, seafood, dairy products, eggs.
Deficiency: Iodine deficiency can lead to hair loss, growth of growth and other health problems.
Recommended dosage: 150 mcg per day.

Other beneficial substances for hair growth in men:

In addition to vitamins and minerals, there are other substances that can contribute to hair growth in men:

Omega-3 fatty acids: Omega-3 fatty acids contained in fish, linen seed and walnuts help reduce inflammation and improve blood circulation in the scalp, which contributes to hair growth.
Amino acids: Amino acids are construction blocks of proteins, which form the basis of the structure of the hair. Some amino acids, such as cysteine, methionine and lysine, are especially important for the health of hair.
Antioxidants (polyphenols): Antioxidants contained in fruits, vegetables, green tea and red wine protect hair follicles from damage caused by free radicals.
Keratin: Keratin is the main protein of which the hair consists of. Reception of keratin additives can help strengthen hair and improve their structure.
Collagen: Collagen is a protein, which forms the basis of the structure of the skin, hair and nails. Reception of additives with collagen can help improve the elasticity of the scalp and strengthen the hair follicles.

How to choose the right vitamins for hair growth:

When choosing vitamins for hair growth, it is important to consider the following factors:

Determine the cause of hair loss: Before starting to take vitamins, it is important to find out the cause of hair loss. If hair loss is caused by a disease or medication, you must consult a doctor.
Balanced nutrition: Vitamins and minerals are best absorbed from food. Therefore, it is important to adhere to a balanced diet rich in fruits, vegetables, whole cereals and low -fat proteins.
Consultation with a doctor: Before taking any additives, it is recommended to consult a doctor. The doctor will be able to determine if you have a shortage of any vitamins or minerals, and recommend suitable additives.
Choose quality additives: Choose additives from reliable manufacturers who are testing for cleanliness and efficiency.
Do not exceed the recommended dosage: Acceptance of too many vitamins and minerals can be harmful to health. Always follow the recommended dosage indicated on the packaging.
Be patient: In order to see the results from taking vitamins, it may take several months. Be patient and continue to take additives regularly.

Alternative methods of stimulation of hair growth:

In addition to vitamins and minerals, there are other methods that can help stimulate hair growth:

Minoxidil: Minoxidil is a local drug that stimulates hair growth. It is available without a prescription and can be used to treat androgenic alopecia.
Finasters: Finasteride is a medicine released according to the prescription that blocks the transformation of testosterone into DGT. It is used to treat androgenic alopecia.
Laser therapy: Laser therapy uses low -intensity laser light to stimulate hair growth.
Hair transplant: Hair transplant is a surgical procedure that includes a transplant of hair follicles from the donor region to the area with hair loss.
Scalp massage: The scalp massage helps to improve blood circulation in the scalp, which ensures the flow of more oxygen and nutrients to hair follicles.
Healthy lifestyle: A healthy lifestyle, including a balanced diet, regular physical exercises and a sufficient amount of sleep, is also important for hair health.

Conclusion:

Maintaining hair health and stimulating their growth requires a comprehensive approach, including a balanced diet, taking the necessary vitamins and minerals, and maintaining a healthy lifestyle. If necessary, you should consult a doctor to determine the cause of hair loss and choose the most suitable treatment methods. Remember that the results can vary depending on the individual characteristics of the body and the causes of hair loss.