Vitamins and minerals for hair health in dietary supplements

Vitamins and minerals for hair health in dietary supplements: Complete leadership

Hair, being a visible reflection of our common health, often suffers from the first from a shortage of nutrients. A modern lifestyle, a high degree of processing and stress can deprive the body of the necessary vitamins and minerals, leading to loss, thinning, dryness and brittle hair. In this regard, dietary supplements (biologically active additives) become a popular way to fill these gaps and maintain hair health from the inside. However, it is important to understand which nutrients are key, in which forms they are most effective, and what potential risks and advantages are associated with taking hair dietary supplements. This article is a detailed guide covering all aspects of vitamins and minerals for the health of the hair contained in dietary supplements.

I. Key vitamins for hair health:

A. Vitamin A:

• Hair health role: Vitamin A plays an important role in the growth and differentiation of cells, including the cells of the hair follicles. It is also necessary for the production of skin fat, oily matter that moisturizes the scalp and maintains hair health.
• The mechanism of action: Vitamin A activates retinoic acid receptors (RAR), which affect the expression of genes involved in the growth and development of cells. It also stimulates the production of sebum, which helps prevent dry hair and brittle hair.
• Deficiency: Vitamin A deficiency can lead to dry scalp, itching, dandruff and deceleration of hair growth. In severe cases, hair loss may be observed.
• Sources in dietary supplements: Vitamin A in dietary supplements is usually represented in the form of retinol (vitamin A palmitate or acetate) or beta-carotene (provitamin A).
• Recommended dosage: The recommended daily dose (RSD) of vitamin A is 900 μg for men and 700 μg for women. It is important not to exceed the recommended dosage, since the excess of vitamin A can be toxic.
• Cautions: Pregnant women should consult a doctor before taking dietary supplements with vitamin A, since excess vitamin A can cause congenital defects. People with liver diseases should also be careful.
• Forms of vitamin A in dietary supplements:
  • Retinol palmate/acetate: The fat -soluble form of vitamin A, which is well absorbed.
  • Beta-carotene: Provitamin A, which turns into retinol in the body. It is considered safer than retinol, since the body regulates the transformation of beta-carotene into vitamin A depending on the needs.
• Signs of deficiency: Dry skin, vision of vision in the dark, frequent infections, slow hair growth.
• Interactions with other substances: It can interact with some drugs such as antibiotics and statins.

B. B vitamins B (Biotin, B5, B12, FOLIC ACID):

• Hair health role: B vitamins play a key role in the metabolism of the energy necessary for the growth and division of the cells of the hair follicles. They also participate in the production of red blood cells, which transfer oxygen to hair follicles.
• The mechanism of action: B vitamins act as coofers in various metabolic processes. For example, biotin (B7) is necessary for enzymes involved in the synthesis of fatty acids, which are important for the health of the scalp and hair. Vitamin B12 is necessary for the formation of red blood cells, and folic acid (B9) is involved in cell division. Pantotenic acid (B5) is important for the health of the adrenal glands that affect hormonal balance, which, in turn, can affect hair growth.
• Deficiency: B vitamins deficiency can lead to hair loss, thinning of hair, gray hair and dermatitis.
• Sources in dietary supplements: B vitamins in dietary supplements are usually represented in the form of a complex of B vitamins or individual vitamins, such as biotin, vitamin B12 and folic acid.
• Recommended dosage: Recommended daily doses of B vitamins vary depending on vitamin. For example, the Biotin RSD is 30 μg, vitamin B12 is 2.4 μg, and folic acid – 400 μg.
• Cautions: B vitamins are usually considered safe, but some people may experience side effects, such as nausea, stomach disorder or allergic reactions.
• Forms of group B vitamins in dietary supplements:
  • Biotin (B7): It is also known as vitamin H. Available in various forms, including D-biotin, which is the most active form.
  • Pantotenic acid (B5): Often found in the form of panthenol or calcium pantotenate.
  • Vitamin B12 (cobalamin): Available in various forms, including cyanocobalamin, methylcobalamin and adenosylcobalamin. Methylcobalamin and adenosylcobalamin are considered more bioavailable forms.
  • Folic acid (B9): Also known as a folate. Available in the form of folic acid (synthetic form) and methylphulatory (more bio -access form).
• Signs of deficiency: Fatigue, weakness, irritability, anemia, hair loss, dermatitis.
• Interactions with other substances: Some drugs, such as antibiotics and anticonvulsants, can reduce the level of group B vitamins in the body.

C. Vitamin C:

• Hair health role: Vitamin C is a powerful antioxidant that protects the hair follicles from damage to free radicals. It is also necessary for the synthesis of collagen, protein, which is the main building material of the hair.
• The mechanism of action: Vitamin C neutralizes free radicals that can damage the cells of hair follicles and slow down hair growth. It also stimulates the production of collagen, which gives the hair strength and elasticity. In addition, vitamin C improves iron absorption, which is also important for hair health.
• Deficiency: Vitamin C deficiency can lead to dryness and brittle hair, split ends and hair loss.
• Sources in dietary supplements: Vitamin C in dietary supplements is usually represented in the form of ascorbic acid or sodium ascorbate.
• Recommended dosage: Vitamin C RSD is 90 mg for men and 75 mg for women.
• Cautions: Vitamin C is usually considered safe, but large doses can cause stomach disorder, diarrhea or nausea.
• Vitamin C forms in dietary supplements:
  • Ascorbic acid: The most common and affordable form of vitamin C.
  • Sodium Ascorbat: Less acidic form of vitamin C, which can be softer for the stomach.
  • Liposomal vitamin C: The form of vitamin C, enclosed in liposomes, which improves its assimilation.
• Signs of deficiency: Fatigue, weakness, bleeding of gums, slow healing of wounds, dryness and brittle hair.
• Interactions with other substances: Vitamin C can interact with some drugs such as anticoagulants.

D. Vitamin D:

• Hair health role: Vitamin D plays an important role in the regulation of growth and differentiation of cells of hair follicles. It also participates in immune function and inflammation, which can affect hair health.
• The mechanism of action: Vitamin D binds to vitamin D receptors in the cells of hair follicles, which affects the expression of genes involved in the growth and development of hair. It also modulates the immune function and inflammation, which can be associated with some types of hair loss.
• Deficiency: Vitamin D deficiency is associated with various types of hair loss, including focal alopecia, heterogene loss and androgenetic alopecia.
• Sources in dietary supplements: Vitamin D in dietary supplements is usually represented in the form of vitamin D3 (cholecalciferol) or vitamin D2 (ergocalciferol). Vitamin D3 is considered more effective than vitamin D2.
• Recommended dosage: Vitamin D RSD is 600 IU (international units) for adults. However, many people may need higher doses, especially if they have a deficiency of vitamin D.
• Cautions: Vitamin D is usually considered safe, but large doses can cause hypercalcemia (increased blood calcium), nausea, vomiting and weakness.
• Vitamin D forms in dietary supplements:
  • Vitamin D3 (cholecalciferol): It is produced in the skin under the influence of sunlight. It is considered more effective than vitamin D2.
  • Vitamin D2 (ergocalciferol): It is produced by plants and mushrooms.
• Signs of deficiency: Fatigue, weakness, bone pain, depression, hair loss.
• Interactions with other substances: Vitamin D can interact with some drugs such as diuretics and steroids.

E. Vitamin E:

• Hair health role: Vitamin E is a powerful antioxidant that protects the hair follicles from damage to free radicals. It also improves blood circulation in the scalp, which can contribute to hair growth.
• The mechanism of action: Vitamin E neutralizes free radicals that can damage the cells of hair follicles and slow down hair growth. It also expands blood vessels in the scalp, which improves blood supply to the hair follicles and provides them with nutrients.
• Deficiency: Vitamin E deficiency is rare, but can lead to dry hair and brittle hair.
• Sources in dietary supplements: Vitamin E in dietary supplements is usually represented in the form of alpha-tocopherol or mixed tocopherols.
• Recommended dosage: Vitamin E RSD is 15 mg.
• Cautions: Vitamin E is usually considered safe, but large doses can increase the risk of bleeding.
• Forms of vitamin E in dietary supplements:
  • Alfa-Tokoferol: The most active form of vitamin E.
  • Mixed tocopherols: They contain various forms of vitamin E, including alpha, beta-, gamma and delta-tocopherols.
• Signs of deficiency: Muscle weakness, vision problems, impaired coordination, dryness and brittle hair.
• Interactions with other substances: Vitamin E can interact with anticoagulants and aspirin.

II. Key minerals for hair health:

A. Iron:

• Hair health role: Iron is necessary for the transfer of oxygen in the blood, which is delivered to hair follicles. Iron deficiency is one of the most common causes of hair loss, especially in women.
• The mechanism of action: Iron is a component of hemoglobin, protein in red blood cells, which tolerates oxygen. When the level of iron in the body is low, the body can redistribute iron from less important functions, such as hair growth, to more important, such as maintaining organs. This can lead to hair loss.
• Deficiency: Iron deficiency can lead to hair loss, thinning of hair, weakness and fatigue.
• Sources in dietary supplements: Iron in dietary supplements is usually represented in the form of iron fumarat, iron of sulfate or iron bislycinate. Iron bislycinate is considered more bioavailable and is better tolerated than other forms of iron.
• Recommended dosage: Iron RSD is 18 mg for women and 8 mg for men. Women during menstruation may require more iron.
• Cautions: Excess iron can be toxic and cause a stomach disorder, constipation and hemochromatosis (iron accumulation in organs).
• Iron forms in dietary supplements:
  • Iron fumarat: A common form of iron, but can cause a stomach disorder.
  • Iron sulfate: Another common form of iron, which can also cause stomach disorder.
  • Iron bisglycinate: The chelat form of iron, which is better absorbed and less causes stomach disorder.
• Signs of deficiency: Fatigue, weakness, pallor of the skin, shortness of breath, hair loss.
• Interactions with other substances: Iron can interact with some drugs such as antibiotics and antacids. Vitamin C can improve iron absorption.

B. Zinc:

• Hair health role: Zinc is necessary for the growth and restoration of tissues, including cells of hair follicles. He also participates in the regulation of hormones that can affect hair growth.
• The mechanism of action: Zinc is a cofactor for many enzymes involved in the synthesis of DNA and proteins that are necessary for tissue growth and restoration. It also regulates the activity of the sebaceous glands in the scalp, which can prevent dryness and dandruff. In addition, zinc plays a role in immune function and inflammation, which can be associated with some types of hair loss.
• Deficiency: Zinc deficiency can lead to hair loss, thinning of hair, dry scalp and dandruff.
• Sources in dietary supplements: Zinc in dietary supplements is usually represented in the form of a zinc gluconate, zinc citrate or zinc of the picoline. Qing Picoline is considered more bioavailable than other forms of zinc.
• Recommended dosage: Zinc RSD is 11 mg for men and 8 mg for women.
• Cautions: Excess zinc can cause nausea, vomiting, disorder of the stomach and a decrease in immunity. It can also interfere with the assimilation of copper.
• Forms of zinc in dietary supplements:
  • Zinc Gluconate: A common zinc form is relatively well absorbed.
  • Zinc Citrate: Another common form of zinc, which is well absorbed.
  • Zinc Picoline: The chelat form of zinc, which is considered more bioavailable.
• Signs of deficiency: Hair loss, loss of appetite, violation of taste and smell, slow healing of wounds, reduction of immunity.
• Interactions with other substances: Zinc can interact with some drugs such as antibiotics and diuretics.

C. Selenium:

• Hair health role: Selenium is an antioxidant that protects the hair follicles from damage by free radicals. It is also necessary for the production of thyroid hormones that regulate hair growth.
• The mechanism of action: Selenium is a component of glutathioneperoxidase, an enzyme that protects the cells from damage to free radicals. It is also necessary for the production of thyroid hormones that regulate metabolism and hair growth.
• Deficiency: Selena deficiency can lead to hair loss and hair color change.
• Sources in dietary supplements: Selenium in dietary supplements is usually represented in the form of selenometyonin or sodium selenite. Seleenomeininin is considered more bioavailable than sodium selenite.
• Recommended dosage: Selena RSD is 55 μg.
• Cautions: Excess selenium can be toxic and cause hair loss, nausea, vomiting, fatigue and nervous disorders.
• Selena shores in Badaah:
  • Selenomethumentin: The organic form of selenium, which is well absorbed.
  • Sodium selenite: The inorganic form of selenium, which is less bioavailable.
• Signs of deficiency: Fatigue, weakness, muscle pain, deterioration in the thyroid gland, hair loss.
• Interactions with other substances: Selenium can interact with some drugs such as anticoagulants.

D. Copper:

• Hair health role: Copper is necessary for the synthesis of melanin, pigment, which gives the hair color. She also participates in the formation of collagen and elastin, which are important for the strength and elasticity of the hair.
• The mechanism of action: Copper is a coffee shop for tyrosinase, the enzyme necessary for the synthesis of melanin. It also participates in the stitching of collagen and elastin fibers, which ensures the strength and elasticity of the connective tissue, including hair.
• Deficiency: The deficit of copper can lead to premature hair graying and hair loss.
• Sources in dietary supplements: Copper in dietary supplements is usually represented in the form of gluconate or media copper copper.
• Recommended dosage: RSD copper is 900 mcg.
• Cautions: Excess copper can be toxic and cause nausea, vomiting, stomach disorder and liver damage.
• Forms of copper in dietary supplements:
  • Copper gluconate: Well -absorbed form of copper.
  • Medi citrate: Another well -absorbed form of copper.
• Signs of deficiency: Anemia, a decrease in immunity, osteoporosis, premature hair graying, hair loss.
• Interactions with other substances: Copper can interact with zinc, iron and vitamin C.

E. Magnesium:

• Hair health role: Magnesium is involved in many enzymatic reactions necessary for the growth and restoration of tissues, including the cells of the hair follicles. It also helps to regulate stress, which can be a factor contributing to hair loss.
• The mechanism of action: Magnesium is a cofactor for more than 300 enzymes involved in various metabolic processes, including DNA synthesis and proteins. It also helps to regulate the level of cortisol, stress hormone, which can negatively affect hair growth.
• Deficiency: Magnesium deficiency can lead to hair loss, muscle cramps, fatigue and irritability.
• Sources in dietary supplements: Magnesium in dietary supplements is usually represented in the form of magnesium of citrate, magnesium of glycinate or magnesium oxide. Magnesium glycinate and magnesium citrate are considered more bioavailable than magnesium oxide.
• Recommended dosage: Magnesium RSD is 400 mg for men and 310 mg for women.
• Cautions: Excess magnesium can cause diarrhea, nausea and stomach disorder.
• Forms of magnesium in dietary supplements:
  • Magnesium citrate: A well -absorbed form of magnesium, which can have a laxative effect.
  • Magnesium glycinate: The chelat form of magnesium, which is well absorbed and less causes stomach disorder.
  • Magnesium oxide: The less bio -access form of magnesium, which can cause stomach disorder.
• Signs of deficiency: Muscle cramps, fatigue, irritability, insomnia, hair loss.
• Interactions with other substances: Magnesium can interact with some drugs such as antibiotics and diuretics.

III. Other beneficial substances in dietary supplements for hair health:

A. Amino acids (L-cysteine, l Lisin):

• Role: Amino acids are construction blocks of proteins, which are the main components of the hair. L-cysteine ​​is an important component of keratin, protein, which is most of the hair. L-Lisin is involved in the assimilation of iron and the formation of collagen.
• The mechanism of action: L-cysteine ​​provides the sulfur necessary for the formation of disulfide bonds in keratin, which give hair strength and structure to hair. L-Lisin helps to absorb iron and is involved in the synthesis of collagen, which are important for the health of hair follicles.
• Sources in dietary supplements: Amino acids in dietary supplements are usually represented in free form or as part of the collagen hydrolyzate.
• Recommended dosage: The dosage of amino acids varies depending on the specific amino acid and the purpose of administration.
• Cautions: Amino acids are usually considered safe, but some people may experience side effects, such as stomach disorder.

B. Silicon (Silica):

• Role: Silicon is a mineral that helps strengthen hair, skin and nails.
• The mechanism of action: It is believed that silicon contributes to the formation of collagen and elastin, which are important for the strength and elasticity of the hair.
• Sources in dietary supplements: Silicon in dietary supplements is usually represented in the form of silicon dioxide or horsetail extract.
• Recommended dosage: The dosage of silicon varies depending on the shape and source.
• Cautions: Silicon is usually considered safe, but some people may experience side effects, such as stomach disorder.

C. Plant extracts (Saw Palmetto, Green Tea, Horsetail):

• Saw Palmetto (So Palmetto): It is used to block dihydrotestosterone (DGT), a hormone that can contribute to hair loss in men and women with androgenetic alopecia.
• Green Tea (green tea): Contains antioxidants that can protect hair follicles from damage.
• Horsetail (horsetail): It is rich in silicon, which helps to strengthen hair.
• The mechanism of action: Saw Palmetto inhibits an enzyme 5-alpha reductase, which turns testosterone into DGT. Green tea contains epallocatechin Gallat (EGCG), an antioxidant that can protect the cells from damage. Field horsetail contains silicon, which contributes to the formation of collagen.
• Sources in dietary supplements: Plant extracts in dietary supplements are usually represented in the form of capsules, tablets or liquid extracts.
• Recommended dosage: The dosage of plant extracts varies depending on a particular plant and intake goals.
• Cautions: Plant extracts can interact with some drugs. It is important to consult a doctor before taking dietary supplements with plant extracts.

IV. How to choose a dietary supplement for hair health:

• Determine your needs: Consult a doctor or a trichologist to determine which vitamins and minerals you lack.
• Learn the ingredients: Make sure that the dietary supplement contains the necessary vitamins and minerals in sufficient doses.
• Pay attention to the form: Choose dietary supplements with bio -access forms of vitamins and minerals.
• Read reviews: See the reviews of other people to find out about their experience of using dietary supplements.
• Consult a doctor: Before taking any dietary supplement, consult a doctor, especially if you have any diseases or you take medications.

V. Potential risks and advantages of taking hair dietary supplements:

A. Advantages:

• Flooding of nutrient deficiency
• Improving hair growth
• Hair strengthening
• Reducing hair loss
• Improving the appearance of hair (shine, volume)

B. Risks:

• Side effects (nausea, stomach disorder, allergic reactions)
• Interaction with drugs
• Toxicity with an overdose
• Inefficiency if there is no deficiency

VI. The importance of an integrated approach:

It is important to remember that dietary supplements are an addition to a healthy lifestyle and cannot replace full nutrition, sufficient sleep and stress. To achieve the best results in maintaining hair health, it is necessary to adhere to an integrated approach, including:

• Balanced nutrition: Use products rich in vitamins, minerals and proteins.
• Sufficient sleep: Sleep at least 7-8 hours a day.
• Stress management: Practice relaxation methods such as yoga, meditation or walking in the fresh air.
• Correct hair care: Use soft shampoos and air conditioners, avoid frequent hair dryer and ironing, protect the hair from the sun and wind.
• Regular consultations with a doctor or a trichologist: To identify and eliminate possible causes of hair loss.

VII. Conclusion:

Bades with vitamins and minerals can be a useful tool for maintaining hair health, especially with nutrient deficiency. However, it is important to choose dietary supplements consciously, taking into account your individual needs, possible risks and advantages, as well as adhere to a comprehensive approach to health. Consultation with a doctor or a trichologist will help determine the optimal strategy to achieve healthy and beautiful hair.