What vitamins and dietary supplement are necessary for hair growth

What vitamins and dietary supplements are needed for hair growth: Full guide

Hair structure and growth cycle: the key to understanding the necessary nutrients

For an effective effect on hair growth, it is necessary to understand their structure and cyclicity. The hair consists mainly of keratin protein produced in hair follicles located in the scalp. Each follicle passes through a repeated cycle consisting of three main phases:

• Anagen (growth phase): It lasts from 2 to 7 years and determines the length of the hair. At this time, the cells of the hair follicle are actively divided, forming new hair. Approximately 85-90% of the hair on the head is in the anagen phase.
• Katagen (transition phase): It lasts about 2-3 weeks. Hair growth stops, and the follicle is reduced.
• Telogen (Phase Salm): It lasts about 3 months. The hair remains in the follicle, but does not grow. About 10-15% of the hair are in this phase. At the end of the body of the hair, the hair falls out, and the cycle begins again.

The lack of nutrients can negatively affect any of these phases, leading to a slowdown in growth, hair loss, thinning and deterioration of their general condition. Consequently, providing the body with the necessary vitamins, minerals and other biologically active substances is critical for healthy hair growth.

Key vitamins for health and hair growth

Vitamins play a decisive role in many biochemical processes necessary for healthy hair growth. Some vitamins are especially important:

• Vitamin A (Retinol): It is necessary for the growth of all cells in the body, including cells of hair follicles. Vitamin A contributes to the production of skin fat, fatty substance that moisturizes the scalp and supports hair health. However, an excess of vitamin A can lead to hair loss. Recommended daily dose: 900 mcg for men and 700 μg for women. Sources: liver, dairy products, egg yolks, carrots, sweet potatoes, spinach, kale cabbage.

• B vitamins B: This group of vitamins plays a key role in the metabolism of energy and function of the nervous system. Several vitamins of group B are especially important for hair health:

  • Biotin (Vitamin B7): Often called “vitamin for hair.” Participates in the synthesis of keratin, the main protein of which the hair consists of. Biotin deficiency can lead to hair loss, fragility of nails and skin problems. Recommended daily dose: 30 μg. Sources: eggs, nuts, seeds, salmon, avocados, sweet potatoes.
  • Niacin (Vitamin B3): Improves blood circulation in the scalp, which ensures the delivery of oxygen and nutrients to hair follicles, stimulating their growth. Niacin deficiency can lead to a slowdown in hair growth and their thinning. Recommended daily dose: 16 mg for men and 14 mg for women. Sources: meat, fish, poultry, nuts, seeds, mushrooms.
  • Pantotenic acid (vitamin B5): Helps strengthen the hair follicles and improve hair elasticity. The lack of pantothenic acid can lead to hair loss and the appearance of gray hair. Recommended daily dose: 5 mg. Sources: meat, fish, eggs, dairy products, avocados, mushrooms.
  • Vitamin B12 (cobalamin): It is necessary for the production of red blood cells that transfer oxygen to the cells of the body, including hair follicles. Vitamin B12 deficiency can lead to hair loss and anemia. Recommended daily dose: 2.4 μg. Sources: meat, fish, eggs, dairy products, enriched products (for example, some types of vegetable milk).

• Vitamin C (ascorbic acid): A powerful antioxidant that protects the hair follicles from damage to free radicals. It is also necessary for the production of collagen, an important protein for the structure of the hair. In addition, vitamin C helps the body absorb iron, which is also necessary for hair growth. Recommended daily dose: 90 mg for men and 75 mg for women. Sources: citrus fruits, berries, pepper, broccoli, spinach.

• Vitamin D: He plays an important role in the growth and differentiation of cells, including cells of hair follicles. Studies have shown the relationship between vitamin D deficiency and hair loss. Vitamin D can also help activate hair follicles that are in the rest phase (bodyogen). Recommended daily dose: 600 IU (international units) for adults. Sources: fatty fish (salmon, tuna, sardines), egg yolks, enriched products (for example, milk, flakes), sunlight. It should be borne in mind that the body’s ability to produce vitamin D under the influence of sunlight depends on many factors, including breadth, season, skin color and the use of sunscreen.

• Vitamin E (Tokoferol): Another powerful antioxidant that protects the hair follicles from damage to free radicals. It also improves blood circulation in the scalp, which helps the delivery of nutrients to hair follicles. Recommended daily dose: 15 mg. Sources: vegetable oils (for example, sunflower, olive), nuts, seeds, spinach, avocado.

Key minerals for health and hair growth

Minerals, like vitamins, play a vital role in various processes that support hair health. The most important minerals for hair growth include:

• Iron: It is necessary for the production of hemoglobin, protein in red blood cells, which transfers oxygen to cells of the body, including hair follicles. Iron deficiency (anemia) is one of the most common causes of hair loss, especially in women. Recommended daily dose: 8 mg for men and 18 mg for women (in pregnant women, the need for iron increases significantly). Sources: red meat, poultry, fish, legumes, spinach, enriched cereals. It is important to use products rich in vitamin C, along with products containing iron, since vitamin C improves iron absorption.

• Zinc: Participates in the growth and restoration of fabrics, including hair follicles. It also helps to maintain the functioning of the sebaceous glands around the hair follicles, providing their lubrication and health. Zinc deficiency can lead to hair loss, slow growth and dry scalp. Recommended daily dose: 11 mg for men and 8 mg for women. Sources: meat, poultry, seafood (especially oysters), nuts, seeds, legumes, whole grain products.

• Selenium: An antioxidant that protects the hair follicles from damage by free radicals. Also plays a role in the metabolism of thyroid hormones, which are important for hair growth. However, excess selenium can also lead to hair loss. Recommended daily dose: 55 μg. Sources: Brazilian nuts, fish, meat, poultry, eggs.

• Magnesium: Participates in more than 300 enzymatic reactions in the body, including the synthesis of protein, which is necessary for hair growth. It also helps to reduce the level of stress that can contribute to hair loss. Recommended daily dose: 400 mg for men and 310 mg for women. Sources: nuts, seeds, green leafy vegetables, whole grain products, legumes.

• Silicon: Although studies about the role of silicon in the health of the hair are ongoing, there is data indicating that it can strengthen hair and improve its elasticity. Silicon can also contribute to the production of collagen. There is no recommended daily dose. Sources: oats, rice, bananas, green beans, mineral water.

Other healthy dietary supplements for hair growth

In addition to vitamins and minerals, there are other biologically active additives (dietary supplements) that can contribute to a healthy hair growth:

• Omega-3 fatty acids: Essential fatty acids that need to be obtained from food or additives. Omega-3 fatty acids help reduce inflammation, which can contribute to hair loss. They also improve blood circulation in the scalp, which helps the delivery of nutrients to hair follicles. Sources: fatty fish (salmon, sardines, tuna), linseed oil, chia seeds, walnuts. The recommended daily dose varies, but 1-2 grams of EPA and DHA are usually recommended.

• Collagen: The main structural protein in the body, which is about 70% of the hair. Reception of collagen additives can help strengthen hair, improve its elasticity and reduce fragility. There are various types of collagen, but for the health of hair, II and III collagen are especially useful.

• L-Cistein: The amino acid, which is an important component of keratin, the main protein, of which the hair consists of. Reception of L-cysteine ​​additives can help strengthen hair and improve their growth.

• MSM (methyl sulfonylmetatan): The natural connection of sulfur, which can help strengthen hair, improve its elasticity and reduce inflammation. Sure is an important component of keratin.

• Saw Palmetto (Serenoa creeping): Extract from dwarf palm fruits, which is used to treat hair loss, especially in men. It is believed that Saw Palmetto blocks the enzyme 5-alpha reductase, which turns testosterone into dihydrotestosterone (DGT). DGT is a hormone that can contribute to hair loss in genetically predisposed people.

• Ashwaganda (withania somnifera): Ayurvedic plant that helps reduce stress, which can contribute to hair loss. Ashvaganda also has antioxidant and anti -inflammatory properties.

• Green tea (Camellia sinensis): Contains antioxidants that can protect hair follicles from damage to free radicals. It also contains epallocatechin Gallat (EGCG), which can stimulate hair growth.

Factors affecting the absorption of nutrients

The effectiveness of vitamins and dietary supplements for hair growth depends not only on their administration, but also on the body’s absorption. Several factors can affect the absorption of nutrients:

• Noter health: Violations in the intestine (for example, irritable intestinal syndrome, inflammatory intestinal diseases) can prevent the absorption of nutrients.

• Age: With age, the body’s ability to absorb nutrients can decrease.

• Medicines: Some drugs may affect the absorption of vitamins and minerals.

• Diet: A high content of processed foods and a low content of nutrients can worsen the absorption of vitamins and minerals.

• Stress: Chronic stress can negatively affect digestion and absorption of nutrients.

Recommendations for the use of vitamins and dietary supplements for hair growth

• Consultation with a specialist: Before you start taking any vitamins or dietary supplements, you need to consult a doctor or a trichologist. They can evaluate your state of health, determine the deficiency of nutrients and recommend suitable additives.

• Balanced nutrition: Vitamins and dietary supplements should be an addition to a healthy and balanced diet, and not a replacement of it. Try to use a variety of products rich in vitamins, minerals and other nutrients.

• Dosage compliance: It is important to observe the recommended dosages of vitamins and dietary supplements indicated on the packaging or recommended by the doctor. Excessive use of some vitamins and minerals can be harmful to health.

• Product quality: Choose vitamins and dietary supplements from trusted manufacturers that guarantee the quality and purity of products. Pay attention to the availability of quality certificates.

• Regular reception: To achieve the best results, vitamins and dietary supplements must be taken regularly for several months.

• Tracking results: Maintaining a diet and tracking changes in the state of the hair (for example, growth rate, loss, shine) can help evaluate the effectiveness of the accepted vitamins and dietary supplements.

Diet for healthy hair: Focus for nutrients

The basis for healthy hair growth is a balanced diet, rich in vitamins, minerals and other nutrients. Include the following products in your diet:

• Squirrels: Necessary for the production of keratin. Sources: meat, poultry, fish, eggs, dairy products, legumes, tofu, film.
• Healthy fats: Support the health of the scalp and moisturize the hair. Sources: avocado, olive oil, nuts, seeds, fat fish.
• Fruits and vegetables: We are rich in vitamins, minerals and antioxidants. Particularly useful products rich in vitamin A, vitamin C and iron.
• Whole grain products: Contain vitamins of group B, iron and zinc.

Examples of dietary plans to improve hair growth

• Breakfast: Oatmeal with berries and nuts, eggs with avocados and spinach, smoothies with fruits, vegetables and protein.
• Dinner: Salad with chicken or fish, lentil soup, whole grain paste with vegetables and tofu.
• Dinner: Baked salmon with broccoli and Kinoa, a steak with a battal and asparagus, a vegetarian carry with chickpeas and rice.
• Snacks: Nuts, seeds, fruits, yogurt, humus with vegetables.

Lifestyle and hair health

In addition to nutrition, lifestyle also affects the health of the hair. It is important to pay attention to the following factors:

• Stress management: Chronic stress can contribute to hair loss. Practice relaxation techniques, such as meditation, yoga or walking in nature.

• Healthy sleep: During sleep, the body is restored and regenerated. Try to sleep 7-8 hours a day.

• Physical activity: Regular physical exercises improve blood circulation, which helps the delivery of nutrients to hair follicles.

• Refusal of smoking: Smoking worsens blood circulation and can contribute to hair loss.

• Alcohol use restriction: Excessive alcohol consumption can negatively affect hair health.

Correct hair care: Care for hair from the outside

External hair care also plays an important role in their health and growth.

• Selecting shampoo and air conditioning: Choose shampoos and air conditioners suitable for your hair type. Avoid products containing sulfates and parabens.

• Restriction of the use of thermal instruments: Frequent use of hair dryers, ironing and painting can damage hair. Use heat protection products before using thermal tools.

• Careful combing: Comb the hair carefully, starting from the tips and gradually rising to the roots. Use a comb with wide teeth.

• Regular haircut: Regular haircut helps to get rid of split ends and prevent further hair damage.

• Sun protection: Protect your hair from the exposure of sunlight using hats or products with SPF.

Questions and answers about vitamins and dietary supplements for hair

• What vitamins and minerals are the most important for hair growth? Vitamin A, B vitamins (especially biotin, niacin, pantothenic acid and vitamin B12), vitamin C, vitamin D, vitamin E, iron, zinc, selenium and magnesium.

• Can vitamins and dietary supplements stop hair loss? If hair loss is caused by a deficiency of nutrients, then taking vitamins and dietary supplements can help stop the loss. However, if hair loss is caused by other causes (for example, genetic factors, hormonal disorders, autoimmune diseases), then vitamins and dietary supplements may not be effective.

• How long should you take vitamins and dietary supplements to see the results? The results usually become noticeable after a few months of regular reception. It is important to be patient and adhere to the doctor’s recommendations.

• Are there any side effects from taking vitamins and dietary supplements? Side effects are usually minimal. However, the excessive use of some vitamins and minerals can be harmful to health.

• Is it possible to take vitamins and dietary supplements during pregnancy and breastfeeding? Before taking any vitamins and dietary supplements during pregnancy and breastfeeding, you need to consult a doctor.

Conclusion (absent, according to the assignment)