What vitamins are needed for hair growth

What vitamins are needed for hair growth

Chapter 1: The basics of hair growth and the role of vitamins

Hair growth is a complex biological process, which is affected by many factors, including genetics, hormonal balance, age, general health and nutrition. Hair, mainly consisting of keratin, protein, is produced by hair follicles located in the scalp. Each follicle passes through a growth cycle consisting of three phases:

• Anagen (growth phase): This phase lasts from two to seven years and determines the length of the hair. In healthy people, about 85-90% of hair follicles are in the anagen phase.
• Katagen (transition phase): This is a short phase that lasts about two to three weeks, during which hair growth slows down and the follicle is compressed.
• Telogen (Phase Salm): This phase lasts about three months, during which the hair does not grow and remain in the follicle. At the end of the heterogene phase, the hair falls out, and the follicle returns to the anagen phase.

It is considered normal to fall from 50 to 100 hair per day. Excessive hair loss, slow growth, thinning and deterioration of hair quality can be signs of a deficiency of nutrients, in particular vitamins.

Vitamins play an important role in maintaining the health of hair follicles and ensuring optimal hair growth. They participate in various biological processes, such as:

• Keratin production: Some vitamins are necessary for the synthesis of keratin, the main building block of hair.
• Cellular division and growth: Vitamins, such as biotin and folic acid, are necessary for quick division of cells, which occurs in hair follicles during the anagen phase.
• Bloam in the scalp: Some vitamins, such as vitamin E, improve blood circulation in the scalp, ensuring the flow of nutrients to hair follicles.
• Protection against oxidative stress: Vitamins-antioxidants, such as vitamin C and vitamin E, protect hair follicles from damage by free radicals, which can slow down hair growth and lead to their loss.
• Regulation of the production of skin fat: Some vitamins, such as vitamin A, regulate the production of skin fat, natural oil, which moisturizes the scalp and hair.

The deficiency of certain vitamins can lead to various problems with hair, such as:

• Hair loss (alopecia): The deficiency of biotin, vitamin D, iron and zinc can contribute to hair loss.
• Slow hair growth: The deficiency of vitamin D, biotin, niacin and other B vitamins can slow down hair growth.
• Dryness and brittle hair: The deficiency of vitamin A and vitamin E can lead to dryness, brittleness and dullness of hair.
• Gray hair: The deficiency of vitamin B12 and other B vitamins can accelerate the appearance of gray hair.

It is important to understand that vitamins work synergically, that is, their effectiveness increases with joint use. A balanced diet, rich in vitamins and minerals, is the key to maintaining hair health and stimulating their growth.

Chapter 2: B vitamins for hair growth

B vitamins play an important role in cell metabolism, including cells of hair follicles. They participate in the production of energy necessary for hair growth, and in the synthesis of keratin.

• Biotin (Vitamin B7): Biotin, perhaps the most famous vitamin for hair growth. It is necessary for the synthesis of keratin, the main protein of which the hair consists of. Biotin deficiency is rare, but can lead to hair loss, thinning and brittleness. Biotin can also improve the hair structure and make it more shiny.

  • Sources of biotin: Eggs (especially yolk), nuts, seeds, avocados, salmon, sweet potatoes.
  • Dosage: The recommended daily dose of biotin is 30 mcg. However, some studies show that higher doses (up to 5,000 mcg) can be useful to improve hair growth, especially if there is a deficiency.
  • Cautions: When taking biotin in high doses, it may be necessary to adjust the results of laboratory tests.

• Niacin (Vitamin B3): Niacin improves blood circulation in the scalp, providing oxygen and nutrients to hair follicles. It also participates in the metabolism of proteins, fats and carbohydrates that are necessary for hair growth. Niacin deficiency can lead to a slowdown in hair growth and their thinning.

  • Sources of Niacin: Meat, poultry, fish, nuts, seeds, whole grain products.
  • Dosage: The recommended daily dose of Niacin is 16 mg for men and 14 mg for women.
  • Cautions: When taking niacin in high doses, redness of the skin, itching and other side effects may occur.

• Pantotenic acid (vitamin B5): Pantotenic acid plays an important role in cell metabolism and is involved in the production of energy necessary for hair growth. She also helps to moisturize her hair and makes it more elastic.

  • Sources of pantothenic acid: Meat, poultry, fish, eggs, dairy products, vegetables, fruits.
  • Dosage: The recommended daily dose of pantotenic acid is 5 mg.
  • Cautions: Pantotenic acid is usually well tolerated, but when taken in high doses, the stomach disorder can cause.

• Vitamin B12 (cobalamin): Vitamin B12 is necessary for the formation of red blood cells, which cause oxygen and nutrients to hair follicles. Vitamin B12 deficiency can lead to hair loss, deceleration of growth and sowing.

  • Sources of vitamin B12: Meat, poultry, fish, eggs, dairy products. Vegetarians and vegans are recommended to take additives with vitamin B12.
  • Dosage: The recommended daily dose of vitamin B12 is 2.4 mcg.
  • Cautions: Vitamin B12 is usually well tolerated, but when taken in high doses can cause stomach disorder.

• Folic acid (vitamin B9): Folic acid is necessary for dividing cells and tissue growth, including hair follicles. It also plays an important role in the formation of DNA and RNA, the genetic material of cells. Folic acid deficiency can lead to a slowdown in hair growth and their loss.

  • Folic acid sources: Dark green leafy vegetables, legumes, citrus fruits, enriched cereals.
  • Dosage: The recommended daily dose of folic acid is 400 mcg.
  • Cautions: Folic acid is usually well tolerated, but when taken in high doses, vitamin B12 deficiency can mask.

• TIAMIN (VITAMIN B1): Tiamine plays a key role in carbohydrate metabolism, providing hair growth energy. It also contributes to the healthy functioning of the nervous system, which indirectly affects the health of the hair. Tiamin deficiency is rare, but can lead to hair loss.

  • Tiamin sources: Whole grain products, legumes, meat, fish, nuts.
  • Dosage: The recommended daily dose of thiamine is 1.2 mg for men and 1.1 mg for women.
  • Cautions: Tiamine is usually well tolerated.

• Riboflavin (vitamin B2): Riboflavin is necessary for cellular respiration and metabolism, including the metabolism of fats, proteins and carbohydrates that are necessary for hair growth. It also contributes to the health of the scalp. Riboflavin deficiency can lead to dryness and peeling of the scalp, as well as to hair loss.

  • Riboflavin sources: Dairy products, meat, eggs, green vegetables, enriched cereals.
  • Dosage: The recommended daily dose of riboflavin is 1.3 mg for men and 1.1 mg for women.
  • Cautions: Riboflavin is usually well tolerated, but when taking high doses, urine can be painted in bright yellow.

• Pyridoxine (vitamin B6): Pyridoxine plays an important role in the metabolism of proteins, which are a building material for hair. It also helps to absorb other vitamins and minerals necessary for the health of the hair. Pyridoxine deficiency can lead to hair loss and scalp dermatitis.

  • Sources of pyridoxine: Meat, poultry, fish, bananas, potatoes, spinach, enriched cereals.
  • Dosage: The recommended daily dose of pyridoxine is 1.3 mg.
  • Cautions: When taking pyridoxine in high doses, neuropathy (nerves damage) may occur.

Chapter 3: Vitamin D and its effect on hair

Vitamin D is a fat -soluble vitamin that plays an important role in the regulation of cell growth and the functioning of the immune system. It is also important for hair health.

• Vitamin D and hair follicles: Studies have shown that vitamin D plays a role in stimulating the growth of new hair follicles. It helps to maintain angena (growth phase) of the hair and prevents their premature loss. Vitamin D receptors are present in hair follicles, which indicates its direct role in hair growth.
• Vitamin D deficiency and hair loss: Vitamin D deficiency is associated with various types of hair loss, including heterogene alopecia (temporary hair loss), focal alopecia (autoimmune disease causing hair loss in areas) and diffuse hair loss.
• Sources of vitamin D: The main source of vitamin D is the synthesis in the skin under the influence of sunlight. However, depending on the geographical position, time of year and skin pigmentation, the production of vitamin D may be insufficient. Other sources of vitamin D include:
  • Fat fish: Salmon, tuna, scumbria.
  • Egg yolks.
  • Enriched products: Milk, juice, cereals.
  • Vitamin D supplements: Vitamin D3 (cholecalciferol) is a more effective form of vitamin D than vitamin D2 (ergocalciferol).
• Vitamin D dosage: The recommended daily dose of vitamin D is 600 IU (international units) for adults. However, in the presence of a deficit, a doctor can recommend higher doses. It is important to consult a doctor before taking vitamin D additives, since the excess of vitamin D can be toxic.
• The optimal level of vitamin D: The optimal level of vitamin D in the blood is 30-50 ng/ml. A blood test can help determine the level of vitamin D and detect a deficiency.
• Research: Numerous studies confirm the relationship between vitamin D deficiency and hair loss. For example, a study published in the journal Dermatology Online Journal showed that people with focal alopecia often have a deficiency of vitamin D.

Chapter 4: Vitamin A and its effect on the health of the scalp and hair

Vitamin A is a fat -soluble vitamin, which plays an important role in the growth and development of cells, including cells of hair follicles. It is also necessary to maintain the health of the scalp and the production of sebum.

• Vitamin A and skin lard: Vitamin A contributes to the production of skin fat, natural oil, which moisturizes the scalp and hair. A sufficient amount of skin fat helps prevent dryness, brittleness and split ends of the hair.
• Vitamin A and cell growth: Vitamin A is necessary for the growth and differentiation of cells, including cells of hair follicles. It helps maintain a normal hair growth cycle and prevents their premature loss.
• Vitamin A deficiency: Vitamin A deficiency can lead to dry scalp, brittle hair and their loss. In severe cases, vitamin A deficiency can lead to visual impairment and other health problems.
• Sources of vitamin A:
  • Retinol (form of vitamin A contained in animal products): Liver, fish oil, dairy products, eggs.
  • Carotinoids (converted into vitamin A in the body): Carrots, sweet potatoes, pumpkin, spinach, cabbage.
• Vitamin A dosage: 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.
• Toxicity of vitamin A: Excess vitamin A can lead to various side effects, including hair loss, dry skin, headaches, nausea and vomiting. Pregnant women should be especially careful with the use of vitamin A, since an excess of vitamin A can lead to congenital defects in a child.
• Interaction with other substances: Vitamin A can interact with some drugs such as retinoids (used to treat acne) and anticoagulants (used to liquefy blood). It is important to consult a doctor before taking vitamin A additives, especially if you take any medicine.

Chapter 5: Vitamin E and its antioxidant properties for hair

Vitamin E is a fat -soluble vitamin with powerful antioxidant properties. It helps to protect the cells from damage to free radicals, which can contribute to aging and various diseases, including hair problems.

• Vitamin E and blood circulation: Vitamin E improves blood circulation in the scalp, providing oxygen and nutrients to hair follicles. Good blood circulation is necessary for healthy hair growth.
• Vitamin E and antioxidant protection: Vitamin E protects hair follicles from damage to free radicals, which can occur as a result of exposure to ultraviolet radiation, environmental pollution and other factors. Damage to free radicals can lead to a slowdown in hair growth, their thinning and premature loss.
• Vitamin E and moisture: Vitamin E helps moisturize the scalp and hair, preventing dryness and brittleness. It can also help improve hair elasticity and make it more shiny.
• Sources of vitamin E:
  • Vegetable oils: Sunflower oil, olive oil, wheat germ oil.
  • Nuts and seeds: Almonds, hazelnuts, sunflower seeds.
  • Green sheet vegetables: Spinach, broccoli.
  • Avocado.
• Dosage of vitamin E: The recommended daily dose of vitamin E is 15 mg.
• The use of vitamin E: Vitamin E can be taken in the form of additives, as well as used as part of hair care products, such as shampoos, air conditioners and masks. Application of vitamin E directly to the scalp can help improve blood circulation and moisturize the skin.
• Research: Some studies have shown that taking vitamin E additives can improve hair growth in people with hair loss. For example, a study published in the journal “Tropical Life Sciences Research” showed that taking 100 mg of vitamin E for 8 months improved hair growth in people with alopecia.
• Precautions: Vitamin E is usually well tolerated, but when taking high doses, side effects can cause side effects, such as stomach disorder, nausea and vomiting. People taking anticoagulants should be careful with the intake of vitamin E, since it can enhance the effect of blood liquefaction.

Chapter 6: Vitamin C and its role in the production of collagen for hair

Vitamin C, or ascorbic acid, is a water -soluble vitamin, known for its antioxidant properties and an important role in the immune system. It also plays a key role in the production of collagen, protein, which is an important building block for hair, skin and other fabrics.

• Vitamin C and collagen: Collagen provides strength, elasticity and structure to hair. Vitamin C is necessary for the synthesis of collagen, since it acts as a cofactor for enzymes involved in the process of collagen production. Without a sufficient amount of vitamin C, the body cannot effectively produce collagen, which can lead to a weakening of the hair, their brittleness and loss.
• Vitamin C and antioxidant protection: Vitamin C is a powerful antioxidant that helps protect hair follicles from damage to free radicals. Free radicals can occur as a result of exposure to ultraviolet radiation, environmental pollution and stress. They can damage the cells of hair follicles, leading to a slowdown in hair growth, their thinning and premature loss. Vitamin C neutralizes free radicals, protecting the hair follicles and contributing to a healthy hair growth.
• Vitamin C and the assimilation of iron: Vitamin C improves the absorption of iron from food. Iron is necessary for the formation of hemoglobin, protein in red blood cells, which transfers oxygen to tissues of the body, including hair follicles. Iron deficiency can lead to anemia, which can cause hair loss.
• Sources of vitamin C:
  • Citrus fruit: Orange, lemons, grapefruit.
  • Berries: Strawberries, blueberries, raspberries.
  • Vegetables: Bulgarian pepper, broccoli, spinach, tomatoes.
• Vitamin C dosage: The recommended daily dose of vitamin C is 75 mg for women and 90 mg for men. Smokers need more vitamin C, as smoking increases the body’s need for this vitamin.
• Application of vitamin C: Vitamin C can be taken in the form of additives, as well as use as part of hair care products. Application of vitamin C to the scalp can help improve blood circulation and protect the hair follicles from damage by free radicals.
• Research: Studies have shown that vitamin C intake can improve hair growth in people with vitamin C deficiency. For example, a study published in the journal Journal of Clinical and Aesthetic Dermatology showed that vitamin C has improved hair growth in women with teenelic alopecia.
• Precautions: Vitamin C is usually well tolerated, but when taking high doses, side effects can cause side effects, such as stomach disorder, diarrhea and nausea. People with kidney problems should be careful with the intake of vitamin C, since it can aggravate their condition.

Chapter 7: Minerals for hair growth (iron, zinc, selenium)

In addition to vitamins, minerals also play an important role in hair health and stimulate their growth. Three key minerals necessary for the health of the hair are iron, zinc and selenium.

• Iron: Iron is necessary for the formation of hemoglobin, protein in red blood cells, which transfers oxygen to tissues of the body, including hair follicles. Iron deficiency is one of the most common causes of hair loss, especially in women.

  • Railway Anemia: Iron deficiency anemia, a state characterized by a low level of iron in the blood, can lead to hair loss, their thinning and brittleness.
  • Iron sources: Red meat, poultry, fish, legumes, dark green leafy vegetables, enriched cereals.
  • Iron types: Hemic iron (contained in animal products) is absorbed better than non -meter iron (contained in vegetable products).
  • Improving the assimilation of iron: Vitamin C improves the absorption of non -meter iron.
  • Iron dosage: The recommended daily dose of iron is 18 mg for women and 8 mg for men. Women during pregnancy and breastfeeding need more iron.
  • Precautions: Reception of iron additives can cause side effects, such as constipation, nausea and stomach disorder. Before starting to take iron additives, it is recommended to consult a doctor.

• Zinc: Zinc plays an important role in the growth and restoration of fabrics, including hair follicles. It is also necessary for the operation of the sebaceous glands that moisturize the scalp and hair. Zinc deficiency can lead to hair loss, dry scalp and dandruff.

  • Sources of zinc: Meat, poultry, seafood, nuts, seeds, legumes, whole grain products.
  • Zinc dosage: The recommended daily dose of zinc is 11 mg for men and 8 mg for women.
  • Precautions: Taking zinc in high doses can cause side effects, such as nausea, vomiting and diarrhea. With prolonged use of high doses of zinc, copper deficiency may occur.
  • Zinc and hair loss: Studies have shown that taking zinc additives can improve hair growth in people with zinc deficiency.

• Selenium: Selenium is an antioxidant that helps protect hair follicles from damage to free radicals. It is also necessary for the production of thyroid hormones that play an important role in hair growth. Selena deficiency can lead to hair loss, their thinning and color change.

  • Sources of Selena: Brazilian nuts, fish, seafood, meat, poultry, eggs, whole grain products.
  • Selena dosage: The recommended daily dose of selenium is 55 μg.
  • Precautions: Reception of selenium in high doses can cause side effects, such as hair loss, nausea, vomiting and irritability.
  • Selenium and autoimmune thyroid diseases: Selenium can be useful for people with autoimmune thyroid diseases, such as Hashimoto thyroiditis, which can affect hair growth.

Chapter 8: Other important nutrients for hair growth (protein, omega-3 fatty acids)

In addition to vitamins and minerals, other nutrients, such as protein and omega-3 fatty acids, also play an important role in maintaining hair health and stimulating their growth.

• Protein: Hair mainly consist of keratin, protein. Sufficient protein consumption is necessary for the synthesis of keratin and maintaining healthy hair growth. Protein deficiency can lead to hair loss, their thinning and brittleness.

  • Springs of protein: Meat, poultry, fish, eggs, dairy products, legumes, nuts, seeds, tofu.
  • Recommended protein consumption: Recommended protein consumption is 0.8 grams per kilogram of body weight per day. People leading an active lifestyle may require more protein.
  • Protein and vegetarianism/veganism: It is important for vegetarians and vegans to use a variety of protein sources to ensure all the necessary amino acids.
  • Symptoms of protein deficiency: Hair loss, swelling, weakness, reduction of immunity.

• Omega-3 fatty acids: Omega-3 fatty acids are indispensable fats that cannot be produced by the body and should come with food. They have anti -inflammatory properties and can help improve the health of the scalp and hair.

  • Types of omega-3 fatty acids: Eicopentenic acid (EPA) and non-zahexaenic acid (DHA) are found in fatty fish, and alpha-linolenic acid (ALA) is found in plant sources such as linseed seeds and walnuts.
  • Sources of omega-3 fatty acids: Fat fish (salmon, tuna, sardines), linseed seed, chia seeds, walnuts, soy oil.
  • Advantages of omega-3 fatty acids for hair:
    • Improving blood circulation in the scalp.
    • Reducing inflammation of the scalp.
    • Improving the shine and elasticity of the hair.
    • Prevention of dry scalp.
  • Recommended consumption of omega-3 fatty acids: The recommended consumption of omega-3 fatty acids is 250-500 mg EPA and DHA per day.
  • Omega-3 supplements of fatty acids: Fish oil supplements are a good source of EPA and DHA. Vegetarians and vegans can use algae -based additives.

Chapter 9: Hair growth diet: Products that stimulate hair growth

A balanced diet rich in vitamins, minerals and other nutrients is necessary to maintain hair health and stimulate their growth. Here are some products that are especially useful for hair health:

• Eggs: Great source of protein, biotin, zinc and selenium.
• Fat fish (salmon, tuna, sardines): Omega-3 fatty acids, protein and vitamin D.
• Spinach: Source of iron, vitamin A, vitamin C and folic acid.
• Sweet potato: Rich beta-carotene, which is converted into vitamin A in the body.
• Avocado: A source of beneficial fats, vitamin E and biotin.
• Nuts and seeds: We are rich in zinc, selenium, vitamin E and omega-3 fatty acids.
• Legumes (beans, lentils): Source of protein, iron, zinc and biotin.
• Meat: An excellent source of protein and iron (especially red meat).
• Citrus fruit: Rich in vitamin C, which is necessary for the production of collagen.
• Berries: We are rich in antioxidants that protect hair follicles from damage to free radicals.
• Pumpkin seeds: Rich in zinc, magnesium and other useful trace elements.

Chapter 10: Addresses for hair growth: when they are necessary and how to choose them

In some cases, a balanced diet may not be enough to provide the body with all the necessary nutrients for hair growth. In such cases, additives may be useful.

• When you need additives:
  • With a deficiency of certain vitamins and minerals (for example, iron, zinc, vitamin D).
  • With restrictive nutrition (for example, vegetarianism, veganism).
  • In the presence of diseases affecting the absorption of nutrients.
  • With stress, which can increase the body’s need in certain nutrients.
• How to choose additives:
  • Consult a doctor: Before taking any additives, consult a doctor to determine which additives you need and in what dosage.
  • Choose quality additives: Look for additives from well -known manufacturers who have passed an independent quality test.
  • Pay attention to the composition: Make sure that the additive contains the necessary vitamins and minerals in a sufficient dosage.
  • Avoid additives with artificial additives and dyes: Choose additives with a minimum number of artificial ingredients.
  • Do not exceed the recommended dosage: Reception of additives in high doses can be harmful to health.
• Popular additives for hair growth:
  • Biotin.
  • Vitamin D.
  • Iron.
  • Zinc.
  • Collagen.
  • Omega-3 fatty acids.
  • Complexes of vitamins and minerals for hair.

Chapter 11: Factors affecting the assimilation of vitamins

The assimilation of vitamins and minerals from food and additives may depend on various factors, including:

• Age: With age, the body’s ability to absorb some vitamins and minerals can decrease.
• Health status: Some diseases, such as intestinal and stomach diseases, can affect the absorption of nutrients.
• Medicines: Some drugs can interact with vitamins and minerals and influence their absorption.
• Diet: A diet rich in processed foods and poor nutrients can reduce the absorption of vitamins and minerals.
• Interaction with other nutrients: Some vitamins and minerals can affect the assimilation of others. For example, vitamin C improves iron absorption.
• Cooking method: Some methods of cooking, such as cooking in large amounts of water, can lead to loss of vitamins.
• Availability of fat: Fat -soluble vitamins (A, D, E, K) are better absorbed when consumed with fats.

Chapter 12: Myths about Vitamins for Hair Growth

There are many myths about vitamins for hair growth. It is important to distinguish facts from fiction and rely on scientifically sound information.

• Myth: The more vitamins, the better for hair growth. Fact: taking vitamins in high doses does not always lead to improvement of hair growth and can be harmful to health. It is important to follow the recommended dosage.
• Myth: Only biotin is important for hair growth. Fact: Biotin is an important vitamin for hair growth, but other vitamins and minerals also play an important role. A balanced diet is more important than taking only one vitamin.
• Myth: Vitamins for hair growth help everyone. Fact: Vitamins for hair growth can only be useful in the presence of a deficiency of certain nutrients. If you do not have a deficiency, taking the additives may not have any effect.
• Myth: Vitamins can cure all hair problems. Fact: Hair problems can be caused by various factors, such as genetics, hormonal imbalance and diseases of the scalp. Vitamins can only help if the problem is caused by a shortage of nutrients.

Chapter 13: Life and Hair Health

A healthy lifestyle plays an important role in maintaining hair health and stimulating their growth. In addition to proper nutrition and taking vitamins, it is important:

• Manage stress: Stress can negatively affect hair growth. It is important to find stress control methods such as yoga, meditation or hobby.