Vitamins and minerals for the health and beauty of the hair: a review of dietary supplements
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Section 1: Hair health foundation: the role of vitamins and minerals
Hair health, its brilliance, strength and density directly depend on the balanced diet and sufficient intake of the necessary vitamins and minerals. Hair, in fact, is not a vital tissue, so the body, in conditions of deficiency, will direct nutrients primarily to organs that provide survival. This often leads to the fact that the condition of the hair worsens, they become dull, brittle and begin to fall out. Understanding the role of specific vitamins and minerals allows us to purposefully adjust the diet and, if necessary, resort to the help of biologically active additives (dietary supplements).
1.1. Vitamin A (retinol): regulation of growth and moisture
Vitamin A plays a key role in cell growth and differentiation, which directly affects hair growth. It contributes to the production of skin fat, oily substance, which moisturizes the scalp and hair, preventing their dryness and brittleness. Vitamin A deficiency can lead to dryness, itching of the scalp, dandruff and deceleration of hair growth.
- The mechanism of action: Vitamin A activates the genes involved in the synthesis of keratin, the main protein of the hair. It also regulates the activity of the sebaceous glands, providing the necessary level of moisture.
- Sources: Products of animal origin (liver, eggs, dairy products) and plant sources (carrots, sweet potatoes, spinach), rich in beta-carotene, which the body transforms into vitamin A.
- Deficiency symptoms: Dryness of the skin and hair, fragility of nails, vision of vision in the dark (chicken blindness).
- Overdose: Excessive use of vitamin A can lead to toxicity, manifested in headaches, nausea, fatigue and hair loss. It is important to follow the recommended dosages.
- Bades with vitamin A: It is usually found as part of multivitamin hair complexes. It is necessary to pay attention to the form of vitamin (retinol palmitate, beta-carotene) and dosage.
1.2. B vitamins B: Energy for growth and strengthening
B vitamins B (B1, B2, B3, B5, B6, B7, B9, B12) play an important role in the metabolism of the energy necessary for the growth and functioning of the cells of the hair follicles. They participate in the formation of red blood cells, which cause oxygen and nutrients to the scalp and hair.
- 1.2.1. Vitamin B1 (thiamine): carbohydrate metabolism
Tiamin is involved in carbohydrate metabolism, providing cell energy, including the cells of hair follicles. Tiamine deficiency can lead to a slowdown in hair growth and weakening.
- 1.2.2. Vitamin B2 (riboflavin): antioxidant protection
Riboflavin is an antioxidant that protects the cells from damage to free radicals. It also participates in the metabolism of fats and proteins necessary for the health of the hair.
- 1.2.3. Vitamin B3 (Niacin): Improving blood circulation
Niacin improves blood circulation in the scalp, ensuring the delivery of nutrients to hair follicles. It can also help reduce cholesterol, which indirectly affects hair health.
- 1.2.4. Vitamin B5 (pantothenic acid): moisturizing and recovery
Pantotenic acid is involved in the metabolism of fats and proteins, as well as in the synthesis of coenzyme A necessary for many biochemical processes. It helps to moisturize the hair, making it softer and shiny, and also helps to restore damaged hair.
- 1.2.5. Vitamin B6 (pyridoxin): keratin synthesis
Pyridoxine is involved in the synthesis of keratin, the main protein of hair. It also helps to regulate the level of hormones, which can affect hair loss, especially in women.
- 1.2.6. Vitamin B7 (BIOTIN): the key to growth and strengthening
Biotin, also known as vitamin H, plays an important role in the metabolism of fats, carbohydrates and proteins. It is necessary for the synthesis of keratin, the main building material of the hair. Biotin deficiency can lead to hair loss, fragility of nails and skin problems.
* **Механизм действия:** Биотин участвует в карбоксилировании, процессе, необходимом для синтеза жирных кислот, которые являются важными компонентами клеточных мембран. Он также регулирует экспрессию генов, участвующих в росте волос.
* **Источники:** Яйца (особенно желток), печень, дрожжи, орехи, семена, авокадо.
* **Симптомы дефицита:** Выпадение волос, ломкость ногтей, сухость кожи, дерматит, усталость.
* **Дозировка:** Обычно рекомендуется 30-100 мкг в день. Более высокие дозы могут быть рекомендованы врачом в случае дефицита.
* **БАДы с биотином:** Широко доступны в виде монопрепаратов и в составе комплексных витаминных добавок для волос.- 1.2.7. Vitamin B9 (folic acid): cell division and growth
Folic acid is necessary for cellular division and growth, including cells of hair follicles. It also participates in the formation of red blood cells, providing oxygen delivery to the scalp.
- 1.2.8. Vitamin B12 (cobalamin): formation of red blood cells
Cobalamin is necessary for the formation of red blood cells and the normal functioning of the nervous system. Vitamin B12 deficiency can lead to anemia, which manifests itself in weakness, fatigue and hair loss.
- Sources of B vitamins B: Meat, poultry, fish, eggs, dairy products, legumes, whole grain products, green vegetables.
- Symptoms of deficiency of B vitamins B: Fatigue, weakness, irritability, hair loss, dermatitis, neurological problems.
- Bades with vitamins of group B: Often found in B-complexes and multivitamin preparations. It is important to consider that some vitamins of group B (for example, B12) are better absorbed in certain forms (for example, methylcobalamin).
1.3. Vitamin C (ascorbic acid): antioxidant protection and collagen synthesis
Vitamin C is a powerful antioxidant that protects cells from damage by free radicals that can weaken the hair follicles. It is also necessary for the synthesis of collagen, protein, which forms the basis of connective tissue, including the scalp and hair. Collagen provides the strength and elasticity of the hair, preventing their fragility.
- The mechanism of action: Vitamin C stimulates the production of collagen, which strengthens the hair follicles and prevents hair loss. It also helps to absorb the iron necessary for hair growth.
- Sources: Citrus fruits, berries, kiwi, pepper, broccoli, spinach.
- Deficiency symptoms: Fatigue, weakness, bleeding gums, slow healing of wounds, brittle hair.
- Bades with vitamin C: Widely available in various forms (ascorbic acid, sodium ascorbate, liposomal vitamin C).
1.4. Vitamin D (calciferol): regulation of a hair growth cycle
Vitamin D plays an important role in the regulation of the immune system and cell growth, including the cells of the hair follicles. Studies show the relationship between vitamin D deficiency and hair loss, especially with androgenic alopecia and focal alopecia.
- The mechanism of action: Vitamin D binds to receptors in the cells of hair follicles, adjusting their growth cycle. It also contributes to the formation of new hair follicles.
- Sources: Sunlight (synthesis in the skin), fatty fish (salmon, tuna, sardines), egg yolk, enriched products (milk, cereals).
- Deficiency symptoms: Fatigue, muscle weakness, bone pain, hair loss.
- Dosage: Depends on the level of vitamin D in the blood. It is usually recommended 600-800 IU per day for adults.
- Bades with vitamin D: Available in forms D2 (ergocalciferol) and D3 (cholecalciferol). Vitamin D3 is considered more effective.
1.5. Vitamin E (tocopherol): antioxidant protection and improvement of blood circulation
Vitamin E is a powerful antioxidant that protects the cells from damage to free radicals. It also improves blood circulation in the scalp, ensuring the delivery of nutrients to hair follicles. Vitamin E can help reduce inflammation and improve the condition of the scalp, which indirectly affects the health of the hair.
- The mechanism of action: Vitamin E neutralizes free radicals, protecting the cells of hair follicles from damage. It also improves blood microcirculation in the scalp, contributing to better hair nutrition.
- Sources: Vegetable oils (sunflower, olive, almond), nuts, seeds, green vegetables.
- Deficiency symptoms: It is rare, but can manifest itself in muscle weakness, neurological problems and dry skin.
- Bades with vitamin E: Available in various forms (alpha-tocopherol, mixed tocopherols).
Section 2: Minerals – Building blocks of healthy hair
In addition to vitamins, minerals play an equally important role in maintaining hair health. They participate in various biochemical processes necessary for the growth and strengthening of hair.
2.1. Iron: oxygen delivery and preventing loss
Iron is necessary for the formation of hemoglobin, protein in red blood cells, which transfers oxygen to cells, including cells of hair follicles. Iron deficiency (iron deficiency anemia) is one of the most common causes of hair loss, especially in women.
- The mechanism of action: Iron provides oxygen delivery to hair follicles necessary for their normal functioning. Iron deficiency leads to oxygen starvation of cells, which can lead to a slowdown in hair growth and their loss.
- Sources: Red meat, poultry, fish, legumes, green vegetables (spinach, broccoli), dried fruits.
- Deficiency symptoms: Fatigue, weakness, pallor of the skin, headache, dizziness, hair loss.
- Dosage: Depends on the level of iron in the blood. It is usually recommended 18 mg per day for women and 8 mg per day for men.
- Bades with iron: Available in various forms (iron sulfate, iron gluconate, iron fumarat, iron bisginate). Iron bislycinate is considered more easily digestible and less irritating to the stomach. It is important to take iron with vitamin C to improve its absorption.
2.2. Zinc: hormone regulation and hair strengthening
Zinc is involved in the regulation of hormones necessary for hair growth, as well as in protein synthesis, including keratin. It also has antioxidant properties, protecting the cells of hair follicles from damage. Zinc deficiency can lead to hair loss, dandruff and slowing of hair growth.
- The mechanism of action: Zinc is involved in the synthesis of keratin, the main protein of the hair. It also regulates the level of dihydrotestosterone (DGT), a hormone that can contribute to hair loss in people genetically predisposed to androgenic alopecia.
- Sources: Red meat, poultry, seafood, nuts, seeds, legumes.
- Deficiency symptoms: Hair loss, dermatitis, diarrhea, loss of appetite, weakening of immunity.
- Dosage: It is usually recommended 8 mg per day for women and 11 mg per day for men.
- Bades with zinc: Available in various forms (zinc gluconate, zinc picoline, zinc citrate). Zinc Picoline is considered more easily digestible.
2.3. Selenium: antioxidant protection and hair growth
Selenium is a powerful antioxidant that protects the cells from damage to free radicals. He also participates in the regulation of thyroid hormones, which play an important role in hair growth.
- The mechanism of action: Selenium is part of glutathioneperoxidase, an antioxidant enzyme that protects cells from damage by free radicals. It also participates in the metabolism of thyroid hormones, which affect the hair growth cycle.
- Sources: Brazilian nuts, seafood, meat, poultry, eggs, whole grain products.
- Deficiency symptoms: Hair loss, muscle weakness, problems with the thyroid gland.
- Dosage: It is usually recommended 55 μg per day.
- Bades with selenium: Available in various forms (selenometynin, sodium selenite). Seleenomeininin is considered more easily digestible.
2.4. Magnesium: Stress reduction and hair strengthening
Magnesium is involved in hundreds of biochemical reactions in the body, including protein synthesis, regulation of blood sugar and blood pressure. It also helps to reduce stress that can contribute to hair loss.
- The mechanism of action: Magnesium helps reduce stress, which can lead to hormonal imbalance and hair loss. It also participates in the synthesis of protein necessary for hair growth.
- Sources: Green vegetables, nuts, seeds, legumes, whole grain products.
- Deficiency symptoms: Muscle cramps, fatigue, insomnia, irritability, hair loss.
- Dosage: It is usually recommended 310-420 mg per day.
- Dietary dietary supplements with magnesium: Available in various forms (magnesium citrate, magnesium glycinate, magnesium oxide). Magnesium citrate and glycinate are considered more easily digestible.
2.5. Silicon: strengthening hair and increasing elasticity
Silicon is an important component of connective tissue, including hair. It helps strengthen hair, increase its elasticity and prevent brittleness.
- The mechanism of action: Silicon is part of collagen, the main protein of connective tissue. It also contributes to the formation of transverse connections between keratin fibers, strengthening the hair.
- Sources: Whole grain products, vegetables (cucumbers, pepper), fruits (strawberries, apples).
- Deficiency symptoms: It is rare, but can manifest itself in fragility of hair and nails, slow healing of wounds.
- Silicon dietary supplements: Available in various forms (silicon dioxide, silicon from horsetail).
2.6. Iodine: maintaining thyroid health
Iodine is necessary for the synthesis of thyroid hormones, which play an important role in the regulation of metabolism and hair growth. Iodine deficiency can lead to hypothyroidism, a condition that can cause hair loss.
- The mechanism of action: Iodine is part of the hormones of the thyroid gland, which regulate metabolism and a hair growth cycle.
- Sources: Sea fish, seafood, iodized salt.
- Deficiency symptoms: An increase in the thyroid gland (goiter), fatigue, weight gain, hair loss.
- Dosage: It is usually recommended 150 μg per day.
- Bad with iodine: Available in the form of potassium iodide.
Section 3: Overview of dietary supplements for health and beauty of hair
There are many dietary supplements on the market designed to improve health and beauty. They can contain various combinations of vitamins, minerals, amino acids and plant extracts. It is important to choose dietary supplements based on their composition, dosage of ingredients, the reputation of the manufacturer and individual needs.
3.1. Multivitamin complexes for hair
Multivitamine hair complexes usually contain a combination of vitamins and minerals necessary for the health of hair. They can be useful for people with a shortage of nutrients or those who want to improve the general condition of their hair.
- Advantages: Convenience of administration, a wide range of nutrients.
- Flaws: The dosage of individual ingredients can be insufficient to solve specific problems.
- Examples: Perfectil, Hairburst, Vitabiotics Menopace Hair.
3.2. Monopasses
Monopasses contain only one active ingredient, for example, biotin, iron or zinc. They can be useful for people with a deficiency of a particular nutrient.
- Advantages: High dosage of the target ingredient, the possibility of targeted deficiency correction.
- Flaws: The need to determine a specific deficit.
- Examples: Biotin Solgar, Iron Solgar Gentle Iron, Zinc Now Foods Zinc Picolinate.
3.3. Vegeted extracts dietary
Some dietary supplements contain plant extracts that can contribute to hair growth and improve their condition.
- 3.3.1. Saw Palmetto Extract)
Palmetto extract blocks the action of the 5-alpha reductase enzyme, which turns testosterone into dihydrotestosterone (DGT). DGT is the main hormone responsible for androgenic alopecia (baldness according to the male type).
- 3.3.2. Horsetail extract of the field (Horsetail Extract)
Field horsetail extract is rich in silicon, which strengthens the hair and increases its elasticity.
- 3.3.3. Bamboo Extract (Bamboo Extract)
Bamboo extract is also a source of silicon and can help strengthen hair.
- 3.3.4. Green Tea Extract (Green Tea Extract)
Green tea extract contains antioxidants that protect the cells of hair follicles from damage.
3.4. Dietary supplements with amino acids
Amino acids are construction blocks of proteins, including keratin. Some dietary supplements contain amino acids that can contribute to hair growth and improve their condition.
- 3.4.1. L-Cistein
L-cysteine is a sulfur-containing amino acid, which is an important component of keratin.
- 3.4.2. L-L-Elizin
L-Lisine is involved in the synthesis of collagen and can help strengthen hair.
- 3.4.3. L-metionine
L-metionine is a sulfur-containing amino acid, which is also an important component of keratin.
Section 4: How to choose and take hair dietary supplements correctly
The choice and receiving hair dietary supplements should be based on individual needs and recommendations of a specialist.
4.1. Consultation with a specialist
Before you start taking any dietary supplements, it is recommended to consult a doctor or a trichologist. The specialist will be able to assess the condition of your hair, determine the possible deficits of nutrients and recommend the most suitable dietary supplements.
4.2. Determination of nutrient deficiency
To determine the deficiency of nutrients, blood tests can be prescribed. Based on the results of the tests, you can choose dietary supplements containing the necessary vitamins and minerals in the desired dosage.
4.3. Studying the composition of Bad
Before buying dietary supplements, you must carefully study its composition. Pay attention to the content of active ingredients, their shape (for example, the shape of vitamin D or iron) and the presence of additional components.
4.4. Choosing a quality product
Choose dietary supplements from famous manufacturers with a good reputation. Pay attention to the availability of quality certificates and positive consumer reviews.
4.5. Compliance with the dosage and recommendations for receiving
Take dietary supplements in accordance with the recommendations of the manufacturer or doctor. Do not exceed the recommended dosage, as this can lead to undesirable side effects.
4.6. Duration of admission
The effect of taking hair dietary supplements is usually not immediately manifested. To achieve visible results, it is necessary to take dietary supplements for several months.
4.7. Side effects and contraindications
Before taking dietary supplements, read possible side effects and contraindications. If any undesirable reactions occur, you should stop taking and consult a doctor.
Section 5: Additional factors affecting hair health
In addition to vitamins and minerals, other factors are affected by hair health, such as:
5.1. Balanced diet
A balanced diet, rich in fruits, vegetables, proteins and healthy fats, provides the body with all the necessary nutrients for hair health.
5.2. Correct hair care
Proper hair care, including the use of soft shampoos and air conditioners, regular moisturizing and protection against thermal exposure, helps maintain their health and beauty.
5.3. Reducing stress
Stress can negatively affect hair health, so it is important to learn how to control stress with meditation, yoga or other relaxing techniques.
5.4. A sufficient dream
A sufficient sleep (7-8 hours a day) is necessary to restore the body and hair of the hair.
5.5. A healthy lifestyle
A healthy lifestyle, including the rejection of smoking and drinking alcohol, helps to improve the general condition of the body and the health of the hair.
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