Vitamins and additives for hair growth: what to choose

Vitamins and additives for hair growth: what to choose

1. Introduction: complex nature of hair growth and the role of nutrients

Hair growth is a complex biological process subject to the influence of many factors, including genetics, hormonal balance, general health and, most importantly, a diet. While the genetic predisposition plays a significant role in determining the texture, density and growth of hair growth, the adequate intake of certain nutrients is absolutely necessary for maintaining a healthy life cycle of a hair follicle and optimal hair growth. The lack of key vitamins and minerals can lead to a slowdown in growth, thinning of hair, brittleness and even loss. Understanding the role of these nutrients and the correct choice of additives can be an effective tool for maintaining hair health and stimulating their growth, especially in cases where the diet does not provide a sufficient number of necessary elements. It is important, however, to remember that the additives are not a magic tablet and are most effective in combination with a healthy lifestyle and a balanced diet. Before you start taking any additives, you need to consult a doctor or a trichologist to determine the possible causes of problems with hair and excluding other medical conditions that can affect hair growth. This section illuminates the main vitamins and minerals that play a key role in the health of the hair, the mechanism of their action and scientifically based recommendations on their use.

2. Vitamin A: Cell growth and differentiation regulator

Vitamin A is a fat -soluble vitamin that plays an important role in the growth and differentiation of cells, including cells of hair follicles. It contributes to the production of skin fat, oily substance that moisturizes the scalp and supports the health of the hair. Vitamin A deficiency can lead to dry scalp, itching, dandruff and deceleration of hair growth. However, excess vitamin and can also be harmful and lead to hair loss. It is important to maintain the optimal level of vitamin A, receiving it from food, such as liver, carrots, pumpkin, sweet potatoes and dark green leafy vegetables.

• The mechanism of action: Vitamin A binds to nuclear receptors, regulating the expression of genes involved in the growth and differentiation of cells. It also plays a role in immune function and protection against infections, which indirectly contributes to the health of the scalp and hair.
• Recommended dosage: The recommended daily dose of vitamin A is 900 μg for men and 700 μg for women. The upper permissible limit of consumption is 3,000 mcg per day.
• Sources: Products of animal origin (liver, dairy products, eggs) contain retinol, an active form of vitamin A. Plant sources (carrots, pumpkin, spinach) contain beta-carotene, which the body transforms into vitamin A
• Cautions: Pregnant women should be careful when taking additives with vitamin A, since excess can lead to congenital defects. Reception of vitamin A should be coordinated with a doctor.

3. B vitamins B: Coenzym for growth and energy

Vitamins of group B, especially biotin (B7), niacin (B3), pantotenic acid (B5), folic acid (B9) and vitamin B12, play an important role in the metabolism of energy and cell growth, including the cells of the hair follicles. They act as coenzymes, participating in the biochemical reactions necessary for the production of energy and the synthesis of proteins, building blocks of hair.

• Biotin (B7): Biotin, perhaps the most famous vitamin for hair health. It is involved in the metabolism of fats, carbohydrates and proteins necessary for hair growth. Biotin deficiency can lead to hair loss, fragility of nails and skin rashes.
  • The mechanism of action: Biotin is involved in carboxylation, an important stage in the synthesis of fatty acids necessary for the formation of cell membranes and maintaining the structure of the hair.
  • Recommended dosage: The recommended daily dose of biotin is 30 mcg. High doses of biotin can distort the results of laboratory tests, for example, tests for thyroid hormones.
  • Sources: Eggs, nuts, seeds, salmon, avocados, sweet potatoes.
• Niacin (B3): Niacin improves blood circulation in the scalp, providing oxygen and nutrients to hair follicles. It also participates in the metabolism of energy.
  • The mechanism of action: Niacin is the predecessor of the Nad+ and NADP+ coherents necessary for many metabolic processes, including glycolysis, a crebc cycle and oxidative phosphorylation.
  • Recommended dosage: The recommended daily dose of Niacin is 16 mg for men and 14 mg for women.
  • Sources: Meat, fish, poultry, nuts, seeds, whole grain products.
• Pantotenic acid (B5): Pantotenic acid is involved in the metabolism of fats, carbohydrates and proteins, as well as in the synthesis of coenzyme A necessary for the formation of energy. She can also help strengthen her hair and prevent her fragility.
  • The mechanism of action: Pantotenic acid is a component of Coenzyme A (COA), which plays a key role in the metabolism of fatty acids, carbohydrates and proteins. COA is involved in the transfer of acyel groups necessary for the synthesis of cholesterol, steroid hormones and other important molecules.
  • Recommended dosage: The recommended daily dose of pantotenic acid is 5 mg.
  • Sources: Meat, eggs, milk, vegetables (broccoli, avocados, mushrooms).
• Folic acid (B9): Folic acid is necessary for the synthesis of DNA and RNA, as well as for cell division, which is important for hair growth. It also plays a role in the formation of red blood cells, providing oxygen delivery to hair follicles.
  • The mechanism of action: Folic acid is necessary for the formation of tetrahydrofolates, a coofer, which is involved in the transfer of single -iron groups in metabolic reactions important for the synthesis of DNA and RNA.
  • Recommended dosage: The recommended daily dose of folic acid is 400 mcg for adults.
  • Sources: Dark green leafy vegetables, legumes, citrus fruits, enriched cereals.
• Vitamin B12: Vitamin B12 is necessary for the formation of red blood cells and maintaining the health of the nervous system. Vitamin B12 deficiency can lead to anemia, which can cause hair loss.
  • The mechanism of action: Vitamin B12 is necessary for two important enzymatic reactions: the transformations of methylmalolin-cooa into succinyl-cooa (important for the metabolism of fatty acids and amino acids) and the conversion of homocysteine ​​into methionine (important for DNA synthesis).
  • Recommended dosage: The recommended daily dose of vitamin B12 is 2.4 mcg for adults.
  • Sources: Products of animal origin (meat, fish, poultry, eggs, dairy products). Vegetarians and vegans should take additives with vitamin B12.

4. Vitamin C: antioxidant and collagen stimulator

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 makes up the structure of the hair and provides its strength.

• The mechanism of action: Vitamin C neutralizes free radicals, protecting the cells from oxidative stress. It is also a cofactor of enzymes involved in the synthesis of collagen, an important structural protein that ensures the strength of the skin, hair and connective tissue.
• Recommended dosage: The recommended daily dose of vitamin C is 90 mg for men and 75 mg for women.
• Sources: Citrus fruits, berries, pepper, broccoli, spinach.

5. Vitamin D: hormone affecting hair growth

Vitamin D plays an important role in the growth and differentiation of cells, as well as in the immune function. Studies show that vitamin D deficiency can be associated with hair loss, including alopecia.

• The mechanism of action: Vitamin D binds to vitamin D (VDR) receptors, which are located in many tissues, including skin and hair follicles. Activation of VDR regulates the expression of genes involved in the growth and differentiation of cells, as well as in an immune response.
• Recommended dosage: The recommended daily dose of vitamin D is 600 IU (international units) for adults. However, depending on the level of vitamin D in the blood, the doctor can recommend higher doses.
• Sources: Sunlight (the body synthesizes vitamin D under the influence of ultraviolet rays), fatty fish (salmon, tuna, sardines), enriched products (milk, yogurt, cereals).

6. Vitamin E: Antioxidant for the health of the scalp

Vitamin E is another powerful antioxidant that protects the cells from damage by free radicals. It also improves blood circulation in the scalp, ensuring the flow of oxygen and nutrients to hair follicles.

• The mechanism of action: Vitamin E is a fat -soluble antioxidant that protects cell membranes from damage by free radicals, especially from lipid oxidation.
• Recommended dosage: The recommended daily dose of vitamin E is 15 mg.
• Sources: Nuts, seeds, vegetable oils, spinach, broccoli.

7. Iron: oxygen for hair follicles

Iron is necessary for the formation of hemoglobin, protein in red blood cells, which transfers oxygen to the cells of the body, including hair follicles. Iron deficiency can lead to anemia, which can cause hair loss.

• The mechanism of action: Iron is a component of hemoglobin, which connects oxygen in red blood cells and transports it to all tissues of the body, including hair follicles. Iron is also a cofactor of many enzymes involved in the metabolism of energy and DNA synthesis.
• Recommended dosage: The recommended daily dose of iron is 18 mg for women and 8 mg for men. Women during menstruation requires more iron.
• Sources: Meat, poultry, fish, legumes, dark green leafy vegetables, enriched cereals. To improve the absorption of iron from plant sources, it is recommended to use them along with products rich in vitamin C.

8. Zinc: Strengthening hair follicles

Zinc plays an important role in the growth and restoration of tissues, as well as in maintaining the work of the sebaceous glands, which ensure the hydration of the scalp. Zinc deficiency can lead to hair loss, fragility of nails and skin rashes.

• The mechanism of action: Zinc is a cofactor of many enzymes involved in the synthesis of proteins, DNA and RNA, as well as in cell division. He also plays a role in immune function and protection against oxidative stress.
• Recommended dosage: The recommended daily dose of zinc is 11 mg for men and 8 mg for women.
• Sources: Meat, poultry, seafood, nuts, seeds, legumes, whole grain products.

9. Selenium: antioxidant and hormone regulator

Selenium is an antioxidant that protects the cells from damage by free radicals. It also plays a role in the thyroid gland, which regulates hormones that affect hair growth.

• The mechanism of action: Selenium is a component of selenoproteins, enzymes that have antioxidant properties and protect cells from damage to free radicals. Selenium is also necessary for the synthesis of thyroid hormones that regulate metabolism and growth.
• Recommended dosage: The recommended daily dose of selenium is 55 μg.
• Sources: Brazilian nuts, seafood, meat, poultry, eggs, whole grain products.

10. Copper: collagen and elastin synthesis

Copper is necessary for the synthesis of collagen and elastin, proteins, which provide the strength and elasticity of the hair. It also participates in the formation of melanin, pigment, which gives the hair color.

• The mechanism of action: Copper is a lizil-oxidase enzyme cofactor, which is necessary for stitching collagen and elastin, ensuring the strength and elasticity of connective tissue. Copper is also involved in the synthesis of melanin, pigment, which determines the color of the skin and hair.
• Recommended dosage: The recommended daily dose of copper is 900 mcg.
• Sources: Seafood, nuts, seeds, liver, legumes, whole grain products.

11. Omega-3 fatty acids: moisture and anti-inflammatory effects

Omega-3 fatty acids are essential fatty acids that have anti-inflammatory properties and help moisturize the scalp, improving the health of hair follicles.

• The mechanism of action: Omega-3 fatty acids, such as EPA and DHA, have anti-inflammatory properties and participate in the regulation of the immune response. They are also important to maintain the structure of cell membranes and improve skin moisturizing.
• Recommended dosage: The recommended daily dose of omega-3 fatty acids varies, but it is usually recommended to consume at least 250-500 mg EPA and DHA per day.
• Sources: Fat fish (salmon, tuna, sardines), linen seed, chia seeds, walnuts, fish oil.

12. Amino acids: Building blocks of proteins

Amino acids are construction blocks of proteins that make the hair. Amino acids such as cysteine, lysine and methionine are especially important.

• Cysteine: Cysteine ​​is a sulfur -containing amino acid that forms disulfide bonds that provide the strength of keratin, the main protein of the hair.
• Lysine: The lysine is necessary for the synthesis of collagen and the absorption of iron.
• Methionine: Metionine is an indispensable amino acid that is involved in the synthesis of cysteine ​​and other amino acids.
• Sources: Meat, poultry, fish, eggs, dairy products, legumes, nuts, seeds.

13. Collagen: structural hair protein

Collagen is the main structural protein of the skin, hair and nails. Reception of additives with collagen can help strengthen hair, improve its elasticity and reduce fragility.

• The mechanism of action: Collagen provides the strength and structure of the skin, hair and nails. Reception of additives with collagen can stimulate the production of its own collagen in the body.
• Recommended dosage: The recommended collagen dosage varies, but it is usually recommended to consume from 5 to 15 grams per day.
• Sources: Collagen is found in animal products, such as bones, cartilage and skin. Addresses with collagen are usually obtained from bull, fish or pork collagen.

14. Plant extracts: growth stimulation and improving blood circulation

Some plant extracts can stimulate hair growth and improve blood circulation in the scalp.

• Saw Palmetto Extract (Serenoa Repens): The Saw Palmetto extract blocks the enzyme 5-alpha reductase, which turns testosterone into dihydrotestosterone (DGT), a hormone that can cause hair loss in men and women with androgenic alopecia.
• Rosemary extract: Rosemary extract improves blood circulation in the scalp and stimulates hair growth. It also has antioxidant properties.
• Nettle extract: Nettle extract contains vitamins and minerals necessary for the health of the hair. It can also help reduce the scalp inflammation.
• Green tea extract: Green tea extract contains antioxidants that protect hair follicles from damage to free radicals.

15. Assessment of a deficiency of nutrients: tests and consultations

Before starting to take any additives, it is necessary to evaluate the possible deficiency of nutrients. This can be done using a blood test and consultation with a doctor or a trichologist.

• Blood test: A blood test can help determine the level of vitamins, minerals and other nutrients in the body.
• Consultation with a doctor or trichologist: A doctor or a trichologist can examine the scalp and hair, ask questions about a diet and lifestyle, as well as prescribe additional tests to identify possible causes of hair problems.

16. Correct selection of additives: quality and safety

When choosing additives, it is important to pay attention to the quality and safety of products.

• Choose additives from reliable manufacturers: Look for supplements from companies that have a good reputation and test their products for cleanliness and safety.
• Pay attention to the composition: Make sure that the additive contains the necessary vitamins and minerals in adequate doses.
• Consult a doctor: Before you start taking any additives, consult a doctor to make sure that they are safe for you and do not interact with other medicines that you take.

17. Side effects and interactions: important warnings

Reception of additives can cause side effects and interact with other drugs. It is important to know about possible risks and take additives with caution.

• Side effects: Some vitamins and minerals can cause side effects, such as nausea, diarrhea, headache and skin rashes.
• Interactions: Some additives can interact with other drugs, reducing their effectiveness or increasing side effects.
• Tell your doctor about all the additives that you accept: It is important to inform your doctor about all the additives that you accept so that he can evaluate possible risks and interactions.

18. Diet and lifestyle: the basis for the health of the hair

Additives can be useful, but they will not replace a healthy diet and lifestyle.

• Balanced nutrition: Eat a variety of foods rich in vitamins, minerals and antioxidants.
• Sufficient amount of protein: Protein is a building block of hair. Use enough protein from meat, poultry, fish, eggs, dairy products, legumes, nuts and seeds.
• Moisturization: Drink enough water to maintain hydration of the scalp and hair.
• Reducing stress: Stress can negatively affect hair growth. Practice relaxation methods such as yoga, meditation and walking in the fresh air.
• Healthy sleep: Sleep enough time so that your body can recover and regenerate cells, including cells of hair follicles.

19. Myths and reality: we debunk widespread errors

There are many myths and delusions about vitamins and additives for hair growth. It is important to distinguish the truth from fiction.

• Myth: Hair growth additives work for everyone.
  • Reality: Additions are most effective in cases where hair problems are associated with a deficiency of certain nutrients.
• Myth: More the better.
  • Reality: Excess of some vitamins and minerals can be harmful and even lead to hair loss.
• Myth: Additions can quickly solve hair problems.
  • Reality: To achieve noticeable results, it may take several months of taking additives.

20. Individual approach: selection of additives taking into account needs

The selection of vitamins and additives for hair growth should be individual and take into account the needs of each person. It is important to take into account the age, gender, state of health, diet and lifestyle. Consultation with a doctor or a trichologist will help determine the most suitable additives and dosage.