Hair vitamins at different ages

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I. Vitamins for hair: basics and role

Vitamins play a key role in maintaining hair health throughout life. Their effect is multifaceted, affecting not only the structure of the hair, but also the scalp, hormonal balance and the general condition of the body. The disadvantage of certain vitamins can lead to hair loss, deceleration of growth, deterioration of hair quality (dryness, brittleness, dullness) and other problems. Understanding the role of specific vitamins and taking into account age -related needs is the key to healthy and beautiful hair.

1. Construction blocks of hair: keratin and collagen. Hair consists mainly of keratin, protein, which provides strength and elasticity. Collagen, in turn, is important for the health of the scalp and maintaining the structure of hair follicles. Many vitamins and minerals are involved in the synthesis of keratin and collagen.

2. Microcirculation and nutrition of hair follicles. Blood causes nutrients to hair follicles. B vitamins, vitamin E and other elements improve microcirculation, providing sufficient nutrition for the growth of healthy hair.

3. Antioxidant protection. Free radicals resulting from ultraviolet radiation, environmental pollution and other factors can damage hair follicles and hair structure. Vitamins-antioxidants (vitamins C, E, A) neutralize free radicals, protecting the hair from damage.

4. Hormonal balance. Hormonal changes can significantly affect the condition of the hair. Some vitamins and minerals (for example, vitamin D, zinc) are involved in the regulation of hormonal balance and can help with hair loss associated with hormonal disorders.

5. Inflammatory processes. Inflammation of the scalp can lead to hair loss and other problems. Vitamins C anti-inflammatory properties (for example, vitamin D, omega-3 fatty acids) can help reduce inflammation and improve the condition of the scalp.

II. Basic vitamins for hair health

1. Vitamin A (retinol).

   • Role: Vitamin A is necessary for the growth of all cells, including hair cells. It also contributes to the production of sebum, which moisturizes the scalp and hair, preventing their dryness and brittleness. Retinol stimulates hair growth, strengthens the roots and improves the structure.
   • Sources: The liver, fish oil, eggs, dairy products, carrots, sweet potatoes, spinach, cabbage.
   • Deficiency: It can lead to dry scalp, brittle hair and slowing down their growth. In severe cases, hair loss is possible.
   • Excess: It can be toxic and lead to hair loss, as well as to other health problems. It is important to follow the recommended dosage.
   • Application: It can be used both in the form of food additives, and in the composition of cosmetics for hair.

2. B vitamins B.

   • Vitamin B1 (Tiamin).

     • Role: Participates in carbohydrate metabolism, providing cell energy, including hair follicles.
     • Sources: Grain products (especially whole grains), pork, legumes, nuts.
     • Deficiency: It can lead to a slowdown in hair growth and a deterioration in their condition.

   • Vitamin B2 (riboflavin).

     • Role: It is necessary for the growth and restoration of fabrics, including hair. Participates in cellular respiration.
     • Sources: Dairy products, eggs, meat, green vegetables, mushrooms.
     • Deficiency: It can cause dry hair and brittle hair, as well as problems with the scalp.

   • Vitamin B3 (Niacin).

     • Role: Improves blood circulation in the scalp, providing the best nutrition of hair follicles. Participates in the metabolism of energy.
     • Sources: Meat, fish, poultry, peanuts, mushrooms, whole grains.
     • Deficiency: It can lead to hair loss, dryness and dullness.
     • Application: In the composition of cosmetics for hair, Niacin can have a warming effect and stimulate hair growth.

   • Vitamin B5 (pantothenic acid).

     • Role: Participates in the metabolism of fats, proteins and carbohydrates. It is necessary for the production of coherent A, which is important for hair growth.
     • Sources: Meat, eggs, dairy products, legumes, mushrooms, avocados.
     • Deficiency: It is rare, but can lead to hair loss and sowing.
     • Application: It is widely used in hair cosmetics, as it helps to moisturize and strengthen hair.

   • Vitamin B6 (pyridoxin).

     • Role: Participates in the metabolism of proteins necessary for hair growth. Helps to absorb zinc, important for hair health.
     • Sources: Meat, fish, poultry, bananas, potatoes, spinach.
     • Deficiency: It can lead to hair loss, dandruff and itching of the scalp.

   • Vitamin B7 (Biotin).

     • Role: One of the most important vitamins for hair health. Participates in the synthesis of keratin, the main protein of the hair.
     • Sources: Eggs (especially yolk), liver, nuts, seeds, mushrooms, avocados.
     • Deficiency: It can lead to hair loss, fragility of nails and dermatitis.
     • Application: It is widely used in food additives and cosmetics to strengthen hair and stimulate their growth.

   • Vitamin B9 (folic acid).

     • Role: It is necessary for the growth and division of cells, including cells of hair follicles. Participates in the synthesis of DNA and RNA.
     • Sources: Green sheet vegetables, legumes, citrus fruits, avocados, liver.
     • Deficiency: It can lead to hair loss, slowing down their growth and anemia. Especially important for pregnant women.

   • Vitamin B12 (cobalamin).

     • Role: It is necessary for the formation of red blood cells, which cause oxygen and nutrients to hair follicles.
     • Sources: Meat, fish, poultry, eggs, dairy products. Vegetarians and vegans need to take B12 additives.
     • Deficiency: It can lead to hair loss, anemia and neurological problems.

3. Vitamin C (ascorbic acid).

   • Role: A powerful antioxidant protects hair follicles from damage to free radicals. It is necessary for the synthesis of collagen, which is important for the health of the scalp and hair. Improves the absorption of iron necessary for hair growth.
   • Sources: Citrus fruits, berries, kiwi, pepper, broccoli, spinach.
   • Deficiency: It can lead to dry hair and brittle hair, as well as scurvy.
   • Application: In the composition of cosmetics, vitamin C can lighten hair and protect it from damage.

4. Vitamin D (calciferol).

   • Role: Plays an important role in the regulation of hair growth. Participates in the activation of hair follicles and can contribute to the growth of new hair. It is important for the immune system and bone health.
   • Sources: Fish (salmon, tuna, mackerel), egg yolks, mushrooms, enriched products (milk, cereals). It is produced in the skin under the influence of sunlight.
   • Deficiency: It is associated with hair loss, especially with focal alopecia.
   • Application: With deficiency, it is recommended to take vitamin D.

5. Vitamin E (Tokoferol).

   • Role: A powerful antioxidant protects hair follicles from damage to free radicals. Improves blood circulation in the scalp, providing the best nutrition of hair follicles. Moisturizes the hair and prevents its dryness.
   • Sources: Vegetable oils (sunflower, olive, almond), nuts, seeds, green leafy vegetables.
   • Deficiency: It is rare, but can lead to dry hair.
   • Application: It can be used both in the form of food additives, and in the composition of cosmetics for hair. Vitamin E oil can be applied directly to the scalp and hair.

III. Hair health minerals

1. Iron.

   • Role: It is necessary for the formation of hemoglobin, which transfers oxygen to cells, including hair follicles.
   • Sources: Red meat, liver, legumes, spinach, enriched cereals.
   • Deficiency: One of the most common causes of hair loss, especially in women. Can lead to anemia.
   • Application: With deficiency, it is recommended to take iron additives. It is important to consult a doctor to determine the dosage and exclude other causes of hair loss.

2. Zinc.

   • Role: It is necessary for the growth and restoration of fabrics, including hair. Participates in protein synthesis, including keratin. Supports the sebaceous glands, preventing dry scalp.
   • Sources: Meat, seafood, nuts, seeds, legumes, whole grain products.
   • Deficiency: It can lead to hair loss, slowing down their growth, dandruff and dermatitis.
   • Application: With deficiency, it is recommended to take zinc supplements.

3. Selenium.

   • Role: Antioxidant, protects hair follicles from damage to free radicals. Participates in the metabolism of thyroid hormones, which affect hair growth.
   • Sources: Brazilian nuts, seafood, meat, eggs, mushrooms.
   • Deficiency: It can lead to hair loss and a slowdown in their growth.
   • Excess: It can be toxic and lead to hair loss, as well as to other health problems. It is important to follow the recommended dosage.

4. Magnesium.

   • Role: Participates in many biochemical processes in the body, including the synthesis of proteins and DNA. Supports the functioning of the nervous system and reduces the level of stress, which can lead to hair loss.
   • Sources: Green sheet vegetables, nuts, seeds, legumes, whole grain products.
   • Deficiency: It can lead to hair loss, muscle cramps and fatigue.

5. Silicon.

   • Role: Strengthens hair and nails, increases its elasticity and shine. Participates in collagen synthesis.
   • Sources: Oats, rice, bananas, green beans, beer.
   • Application: Silicon supplements can help improve the condition of hair and nails.

IV. Hair vitamins at different ages

The needs for vitamins and minerals for hair health change with age. Given the physiological features of each life, you can choose the optimal complex of vitamins to maintain health and beauty.

1. Children and adolescents (up to 18 years old).

   • Peculiarities: During the period of active growth and development, the body needs sufficient number of vitamins and minerals. Hormonal changes during puberty can affect the condition of the hair.
   • Basic vitamins and minerals: Vitamins of group B (especially biotin and folic acid), vitamin D, vitamin A, vitamin C, iron, zinc, calcium.
   • Recommendations: Balanced diet, rich in fruits, vegetables, whole grain products, meat, fish and dairy products. If necessary, a consultation with a pediatrician or a nutritionist for the selection of a vitamin-mineral complex.
   • Problems: Improper nutrition, iron deficiency (especially in teenage girls), hormonal changes (acne, seborrhea).

2. Women of reproductive age (18-45 years).

   • Peculiarities: Hormonal vibrations, menstrual cycle, pregnancy and breastfeeding – all this affects the condition of the hair.
   • Basic vitamins and minerals: B vitamins (especially biotin, folic acid and B12), vitamin D, vitamin C, vitamin E, iron, zinc, magnesium.
   • Recommendations: Balanced diet, rich in fruits, vegetables, whole grain products, meat, fish and dairy products. Particular attention should be paid to iron consumption, especially during menstruation and pregnancy. During pregnancy and breastfeeding, special vitamin complexes for pregnant and lactating women are needed.
   • Problems: Hair loss after childbirth, iron deficiency anemia, hormonal disorders (polycystic ovary syndrome).

3. Men of reproductive age (18-45 years).

   • Peculiarities: Male baldness (androgenic alopecia) is a common problem associated with hormonal changes and genetic predisposition.
   • Basic vitamins and minerals: Vitamins of group B (especially biotin, niacin and B6), vitamin D, vitamin E, zinc, selenium, magnesium.
   • Recommendations: Balanced diet, rich in protein, fruits, vegetables and whole grains. With androgenic alopecia-a consultation with a trichologist for prescribing specialized treatment.
   • Problems: Androgenic alopecia, hair loss due to stress and malnutrition.

4. Women during menopause (45+ years).

   • Peculiarities: A decrease in the level of estrogen leads to thinning of the hair, a slowdown in their growth and an increase in the risk of falling out.
   • Basic vitamins and minerals: Vitamins of group B (especially biotin, B12 and folic acid), vitamin D, vitamin C, vitamin E, calcium, magnesium, zinc.
   • Recommendations: Balanced diet, rich in calcium and vitamin D to maintain the health of bones and hair. Consider the possibility of hormonal therapy as prescribed by a doctor.
   • Problems: Estimation of hair, hair loss, dry scalp.

5. Men over 45 years old.

   • Peculiarities: Continuation of androgenic alopecia, deterioration of blood circulation in the scalp, a decrease in testosterone levels.
   • Basic vitamins and minerals: Vitamins of group B (especially biotin, niacin and B6), vitamin D, vitamin E, zinc, selenium, magnesium.
   • Recommendations: Balanced nutrition, regular physical exercises to improve blood circulation. If necessary, a consultation with a doctor to assess the hormonal status and prescribe the appropriate treatment.
   • Problems: Continuation of androgenic alopecia, graying of hair, deterioration of hair structure.

V. The influence of lifestyle on hair health and the need for vitamins

The lifestyle plays an important role in hair health and can affect the need for certain vitamins and minerals.

1. Nutrition. A balanced and diverse nutrition is the basis of hair health. The lack of certain nutrients can lead to hair loss, a slowdown in growth and a deterioration in quality. It is important to consume a sufficient amount of protein, fruits, vegetables, whole grains and healthy fats.

2. Stress. Chronic stress can negatively affect the condition of the hair, leading to their loss and slowdown. B vitamins B, magnesium and adaptogens (for example, Rhodiola Pink) can help reduce stress levels and improve hair condition.

3. Smoking and alcohol. Smoking and excessive drinking of alcohol can worsen blood circulation in the scalp and reduce the absorption of nutrients, which negatively affects the health of the hair.

4. Physical activity. Regular physical exercises improve blood circulation and contribute to the delivery of nutrients to hair follicles.

5. Hair care. Incorrect hair care (frequent use of a hair dryer and ironing, aggressive chemical procedures) can damage the hair structure and make it more brittle. It is important to use soft shampoos and air conditioners, as well as protect the hair from exposure to high temperatures.

6. Solar exposure. A long stay in the sun without protection can damage the hair and scalp. It is important to use sun -west hair and wear hats.

VI. How to take hair vitamins correctly

1. Consultation with a doctor. Before starting to take hair vitamins, it is recommended to consult a trichologist or therapist. It will help determine the cause of hair problems and choose the optimal complex of vitamins and minerals.

2. Analyzes. To identify a deficiency of certain vitamins and minerals, you can pass blood tests. This will help to choose an individual dosage and avoid an excess.

3. Dosage. It is important to observe the recommended dosage of vitamins and minerals indicated on the package or prescribed by a doctor. An excess of some vitamins can be toxic and lead to undesirable side effects.

4. The form of release. Hair vitamins are available in various forms: tablets, capsules, chewing pastries, serums and shampoos. The choice of form depends on individual preferences and convenience of application.

5. Compatibility. Some vitamins and minerals are better absorbed in combination with each other. For example, vitamin C improves iron absorption.

6. Duration of admission. Hair vitamins are usually taken with courses lasting 1-3 months. If necessary, the course can be repeated after a break.

7. Side effects. When taking vitamins for hair, side effects can occur, such as nausea, stomach disorder or allergic reactions. In case of side effects, it is necessary to stop taking vitamins and consult a doctor.

VII. Additional hair strengthening

In addition to vitamins and minerals, there are other means that can help strengthen hair and improve their condition.

1. Scalp massage. Scalp massage improves blood circulation and stimulates hair growth. You can use special massagers or simply massage the scalp with your fingertips in a circular motion.

2. Hair masks. Hair masks with natural ingredients (for example, with vegetable oils, honey, egg) can feed and moisturize the hair, making it more powerful and shiny.

3. Plant extracts. Extracts of some plants (for example, nettle, chamomile, burdock) have strengthening and stimulating properties of hair. They can be used as part of shampoos, balms and hair masks.

4. Aromatherapy. Essential oils (for example, lavender, rosemary, tea tree) can improve blood circulation in the scalp and stimulate hair growth. They can be added to massage oils or shampoos.

5. Professional procedures. In beauty salons, various procedures are offered to strengthen and restore hair, such as mesotherapy, plasmolifting and laser therapy.

VIII. Important warnings

1. Self -medication. Do not self -medicate. If problems with hair occur, you must consult a trichologist for diagnosis and prescribe the appropriate treatment.

2. Excess of vitamins. An excess of some vitamins and minerals can be toxic and lead to undesirable side effects. It is important to observe the recommended dosage and not exceed it without consulting a doctor.

3. Individual intolerance. Some people may have individual intolerance to certain vitamins and minerals. In the event of allergic reactions, it is necessary to stop taking vitamins and consult a doctor.

4. Interaction with drugs. Vitamins and minerals can interact with some drugs. It is important to inform the doctor about all the drugs taken in order to avoid undesirable consequences.

5. Pregnancy and breastfeeding. During pregnancy and breastfeeding, it is necessary to take vitamins and minerals with caution. It is necessary to consult a doctor to select a safe and effective vitamin complex.

IX. Conclusion

Maintaining hair health is a comprehensive process that requires attention to nutrition, lifestyle and hair care. Vitamins and minerals play an important role in this process, providing growth, strength and shine of hair. Given the age needs and individual characteristics of the body, you can choose the optimal complex of vitamins and minerals to maintain health and beauty of hair throughout life. It is important to remember the need to consult a doctor and compliance with the recommended dosage in order to avoid undesirable side effects.