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B vitamins for hair growth: role and sources
Introduction (omitted)
B vitamins play an important role in many physiological processes, including growth and health of hair. The deficiency of these vitamins can lead to hair loss, deceleration of growth, thinning and deterioration of the general condition. Understanding the role of each vitamin B, as well as knowledge of the sources of these vitamins, is necessary to maintain healthy and beautiful hair.
Vitamin B1 (thiamine): Energy for cells of hair follicles
Thiamine, or vitamin B1, plays a key role in the metabolism of carbohydrates, turning them into energy. This energy is necessary for all cells of the body, including cells of hair follicles, which are actively divided and grow.
- Role in hair growth: Tiamine provides the energy of the cell of hair follicles, contributing to their normal functioning and hair growth. It also participates in the production of amino acids necessary for the synthesis of keratin, the main structural protein of the hair.
- Signs of deficiency: Tiamine deficiency can manifest itself in the form of hair loss, dryness and brittleness, slow growth. Other symptoms of deficiency include fatigue, irritability and digestive problems.
- Tiamin sources:
- Grain: Whole grain bread, brown rice, oatmeal, barley.
- Meat: Pork, liver.
- Legumes: Beans, peas, lentils.
- Nuts and seeds: Sunflower seeds, macadamia nuts.
- Vegetables: Color cabbage, asparagus, potatoes.
Vitamin B2 (riboflavin): antioxidant protection and cellular respiration
Riboflavin, or vitamin B2, is an important component of enzymes involved in energy metabolism, cell growth and antioxidant protection. It helps to protect the cells from damage caused by free radicals, and contributes to the healthy functioning of the hair follicles.
- Role in hair growth: Riboflavin contributes to cellular respiration, providing cells with energy. It also participates in the synthesis of collagen, which is necessary to maintain the structure and elasticity of the hair. The antioxidant properties of riboflavin help protect hair follicles from damage caused by oxidative stress.
- Signs of deficiency: Riboflavin deficiency can manifest itself in the form of hair loss, dryness and brittleness, dandruff, itching of the scalp. Other symptoms of deficiency include cracks in the corners of the mouth, inflammation of the tongue and photosensitivity.
- Riboflavin sources:
- Dairy products: Moloko, yogurt, cheese.
- Meat: Liver, kidneys.
- Eggs: Especially egg yolk.
- Green sheet vegetables: Spinach, broccoli, Mangold.
- Nuts and seeds: Almond.
- Grain: Enriched cereals.
Vitamin B3 (niacin): Improving blood circulation and nutrition of hair follicles
Niacin, or vitamin B3, plays an important role in energy metabolism, improving blood circulation and maintaining the health of the skin and hair. It helps to expand blood vessels, improving blood flow to the scalp and hair follicles.
- Role in hair growth: Niacin improves blood circulation in the scalp, providing hair follicles with the necessary nutrients and oxygen. This contributes to hair growth, strengthens it and prevents loss. It also helps to maintain the health of the scalp, preventing dryness and peeling.
- Signs of deficiency: Niacin deficiency can manifest itself in the form of hair loss, dryness and thinning, dermatitis (skin inflammation). Other symptoms of deficiency include fatigue, headaches and digestion problems. Severe niacin’s severe can lead to Pellagra.
- Sources of Niacin:
- Meat: Chicken, turkey, beef, pork.
- Fish: Tuna, salmon.
- Nuts and seeds: Arachis, sunflower seeds.
- Grain: Whole grain bread, brown rice.
- Mushrooms: Shiitaka, champignons.
- Green vegetables: Avocado, broccoli.
Vitamin B5 (pantothenic acid): moisturizing and hair strengthening
Pantotenic acid, or vitamin B5, plays an important role in the metabolism of carbohydrates, proteins and fats. It is necessary for the production of coherent A, which is involved in many biochemical processes, including the synthesis of hormones and cholesterol. Pantotenic acid also has moisturizing properties and helps strengthen hair.
- Role in hair growth: Pantotenic acid helps to moisturize the hair, making them softer and elastic. It also strengthens the hair follicles, preventing hair loss and stimulating the growth of new hair. Some studies show that pantothenic acid can help restore the natural hair color and prevent premature graying.
- Signs of deficiency: Pantothenic acid deficiency is rare, since this vitamin is widespread in food products. However, deficiency can manifest itself in the form of hair loss, dryness and thinning, itching of the scalp. Other symptoms of deficiency include fatigue, insomnia and headaches.
- Sources of pantothenic acid:
- Meat: Chicken, beef, pork.
- Eggs: Especially egg yolk.
- Dairy products: Milk, yogurt.
- Legumes: Beans, peas, lentils.
- Vegetables: Broccoli, avocados, potatoes, mushrooms.
- Grain: Whole wheat bread.
Vitamin B6 (pyridoxin): keratin synthesis and hormone regulation
Pyridoxine, or vitamin B6, plays an important role in amino acid metabolism, a synthesis of neurotransmitters and hormone regulation. It is necessary for the production of keratin, the main structural protein of hair, as well as to maintain healthy scalp.
- Role in hair growth: Pyridoxine is involved in the synthesis of keratin necessary for the growth and strengthening of hair. It also helps to regulate the hormonal balance, which can be important to prevent hair loss associated with hormonal changes. In addition, vitamin B6 improves blood circulation in the scalp, providing hair follicles with the necessary nutrients.
- Signs of deficiency: A deficiency of pyridoxine can manifest itself in the form of hair loss, dryness and brittleness, dandruff, itching of the scalp. Other symptoms of deficiency include nervousness, depression, fatigue and skin problems.
- Sources of pyridoxine:
- Meat: Chicken, turkey, beef.
- Fish: Salmon, tuna.
- Nuts and seeds: Walnuts, sunflower seeds.
- Legumes: Nut, beans.
- Vegetables: Spinach, carrots, potatoes, avocados.
- Fruits: Banans.
Vitamin B7 (BIOTIN): “Vitamin Beauty” for hair, skin and nails
Biotin, or vitamin B7, is often called a “vitamin beauty” because of its important role in maintaining the health of hair, skin and nails. It is involved in the metabolism of fats, carbohydrates and proteins, and is necessary for the synthesis of keratin.
- Role in hair growth: Biotin promotes hair growth, strengthens their structure and prevents loss. It also helps to improve the condition of the scalp, reducing dryness and peeling. Many shampoos and air conditioners contain biotin to improve the condition of the hair and give them a healthy look.
- Signs of deficiency: Biotin deficiency can manifest itself in the form of hair loss, thinning, brittleness, dry skin, and the appearance of seborrheic dermatitis. Other symptoms of deficiency include fatigue, depression and digestive problems.
- Sources of biotin:
- Eggs: Especially egg yolk (in a raw egg, the protein binds biotin, preventing its absorption).
- Liver: Beef liver.
- Nuts and seeds: Almonds, walnuts, sunflower seeds.
- Fish: Salmon.
- Avocado:
- Sweet potato:
- Yeast: Beer yeast.
Vitamin B9 (folic acid): cell division and hair growth
Folic acid, or vitamin B9, plays an important role in cell division, tissue growth and DNA formation. It is especially important during pregnancy for the development of the fetus.
- Role in hair growth: Folic acid helps to divide the cells of hair follicles, stimulating hair growth. It also participates in the formation of red blood cells, which transfer oxygen to hair follicles, providing them with the necessary nutrients.
- Signs of deficiency: Folic acid deficiency can manifest itself in the form of hair loss, growth of growth, thinning, anemia. Other symptoms of deficiency include fatigue, weakness, irritability and digestive problems.
- Folic acid sources:
- Green sheet vegetables: Spinach, salad Romain, asparagus, broccoli.
- Legumes: Lentils, beans, peas.
- Citrus: Orange, grapefruit.
- Avocado:
- Liver:
- Enriched cereals:
Vitamin B12 (cobalamin): health of the nervous system and red blood cells
Cobalamin, or vitamin B12, plays an important role in maintaining the health of the nervous system, the formation of red blood cells and the synthesis of DNA. It is necessary for the normal functioning of bone marrow cells, which produce red blood cells that carry oxygen throughout the body.
- Role in hair growth: Vitamin B12 provides oxygen with hair follicles, stimulating hair growth and preventing loss. Vitamin B12 deficiency can lead to anemia, which worsens the flow of oxygen to hair follicles and can cause hair loss.
- Signs of deficiency: Vitamin B12 deficiency can manifest itself in the form of hair loss, weakness, fatigue, pallor of the skin, numbness and tingling in the limbs. Other symptoms of deficiency include memory and concentration problems.
- Sources of vitamin B12:
- Meat: Beef, pork, lamb.
- Fish: Salmon, tuna, sardines.
- Seafood: Mollusks, crabs.
- Eggs:
- Dairy products: Moloko, cheese, yogurt.
- Enriched products: Vegetable milk, cereals. (Vitamin B12 is mainly contained in animal products, so vegetarians and vegans need to use enriched products or take additives).
B vitamins interaction
B vitamins work synergically, that is, their effectiveness increases with joint admission. The deficiency of one vitamin group B can affect the assimilation and use of other vitamins of this group. Therefore, it is important to obtain a sufficient number of all B vitamins from a balanced diet or, if necessary, take complex vitamin additives.
Factors affecting the assimilation of group B vitamins
Some factors may affect the assimilation of group B vitamins, including:
- Age: With age, the body’s ability to absorb vitamin B12 decreases.
- Diseases: Some diseases, such as celiac disease, Crohn’s disease and ulcerative colitis, can violate the absorption of vitamins of group B.
- Medicines: Some drugs, such as antibiotics and contraceptives, can affect the absorption of vitamins of group B.
- Alcohol: Excessive alcohol consumption can reduce the assimilation and use of B vitamins.
- Diet: Restrictive diets that exclude certain groups of products can lead to a deficiency of B vitamins B.
Recommendations for consumption of B vitamins
The recommended daily dose of B vitamins varies depending on age, gender and health. It is important to monitor a balanced diet and, if necessary, consult a doctor or nutritionist to determine the optimal dosage of group B.
- A variety of nutrition: Try to consume a variety of products rich in group B vitamins, including whole grain products, meat, fish, poultry, legumes, nuts, seeds, vegetables and fruits.
- Proper food processing: Some methods of cooking can destroy group B vitamins. For example, prolonged boiling of vegetables can lead to a loss of water -soluble vitamins.
- Supplements: In the case of a deficiency of B vitamins, the doctor may recommend a reception of additives. It is important to observe the recommended dosage and not exceed it without consulting a doctor.
- Consultation with a specialist: If you have suspicions of a deficiency of group B vitamins or you are experiencing problems with hair, skin or nails, it is recommended to consult a doctor or a nutritionist to consult and develop an individual treatment plan.
Additional factors affecting hair health
In addition to B vitamins, other factors are affected by the health of the hair, such as:
- Genetics: A genetic predisposition can affect the structure of the hair, growth rate and a tendency to loss.
- Hormones: Hormonal changes associated with pregnancy, menopause or thyroid diseases can affect the condition of the hair.
- Stress: Chronic stress can negatively affect hair health and lead to loss.
- Hair care: Aggressive styling methods, frequent use of a hairdryer and ironing, chemical curls and dyeing can damage the hair and lead to their brittleness and loss.
- General health: Some diseases and conditions, such as anemia, thyroid diseases and autoimmune diseases, can affect hair health.
- Medicines: Some drugs can cause hair loss as a side effect.
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