MOSCOW, February 20 – RIA Novosti. Vitamins are biologically active substances necessary for the beauty and health of hair. Review, useful properties and how to properly take supplements – in the material RIA Novosti.
An overview of vitamins for hair loss
Hair is formed from follicles under the skin, which undergo complex biochemical processes that maintain healthy hair. In particular, vitamins are involved in the metabolism of nutrients in cells, so if they are lacking, the hair becomes brittle, dull and falls out. In case of baldness, which can occur due to hormonal imbalance and other health problems, you need to see a doctor. The answer to the question of what to do if hair falls out strongly may lie in the nutritional plane, so you need to revise your diet and add some biologically active substances to it, if the specialist has not identified any diseases.
Among the vitamins from hair loss, first of all, there are: – B vitamins; – Vitamins A; – Vitamin E; – Vitamin D; – Vitamin C; – Iron and zinc.
Collagen, protein, folate, copper and fish oil are also important.
Vitamin A, or retinol, contains the protein keratin, one of the main components for hair formation. In addition, it regulates the production of sebum, promotes the restoration of damaged hair, gives shine and generally makes them healthier. This substance is abundant in salmon, liver, eggs, butter, carrots, pumpkin, broccoli, avocado, etc. It builds up in the body, so too much can harm and lead to hair loss. The daily intake of vitamin A for men is 900 mcg, for women – 700 mcg. Vitamin A is sold in capsule form for ingestion and as an oil to be applied to the hair.
A study conducted in 2008 showed that a lack of vitamins of this group directly affects hair loss: – Vitamin B2 activates blood flow to the hair follicles, due to which they receive more oxygen and nutrients; – B3 normalizes metabolism and promotes rapid hair growth; -B5 makes hair strong, strong and shiny by stimulating blood circulation. With its lack, hair stops growing; -B6 prevents loss. “It is very simple to earn a lack of vitamin B5: the wrong menu of canned food, white bread, noodles, sugar, trans fats and alcohol. An adult needs about 10 mg per day, but if you have physical work or you are involved in sports, the norm will have to be doubled, “dermatologist Andrei Zadvornov told RIA Novosti.
A large amount of B vitamins are present, for example, in meat, fish, cereals. Nicotinic acid – vitamin B3 – is sold in liquid form for application to the roots, vitamins for hair loss are also available in capsule form.
This vitamin has a beneficial effect on the scalp, helps the follicle to work properly, improves metabolic processes and capillary tone, and also participates in collagen synthesis. With a lack of ascorbic acid, hair loss is possible due to the action of free radicals. A lot of vitamin C in citrus fruits, pineapples, rose hips, bell peppers, currants, parsley, cabbage, etc.
According to scientific evidence, vitamin D promotes new follicle formation and hair growth, and a lack of vitamin D can lead to hair loss. “You can get vitamin D by regularly being in the sun – at least 20 minutes a day. Under the influence of ultraviolet radiation, a provitamin is formed in the skin, which then turns into D3 (calciferol). If you do not have this opportunity, you live in the northern region, work in the office at a time when the sun is most active, you need to adjust your diet, “the expert noted.
You can also adjust the diet and add more fish, mushrooms, milk, cod liver, etc. to it.
Vitamin E (tocopherol) is a powerful antioxidant that fights the damaging effects of free radicals. It is able to slow down hair loss, improve the flow of nutrients to the follicles, so vitamin E is essential for hair. It also accelerates their growth. Tocopherol is available over the counter and is found in some hair products. Of its products, there is a lot of it in spinach, avocado, almonds.
Iron and zinc
These two substances are equally important for hair health. Iron deficiency can lead to anemia and thus hair loss. With a lack of zinc, hair begins to grow slowly and also falls out. If you fill the deficit, the hair will grow faster, become more elastic and smooth. To do this, you should stick to a balanced diet, you can also take zinc supplements and foods high in iron.
Minoxidil stimulates the growth of new follicles and hair. Because of this, it is added to the composition of most cosmetics that fight baldness. When buying products with minoxidil, it should be borne in mind that they will have to be used constantly and they are more suitable for men, because it was on them that clinical trials were conducted to verify the effectiveness of the drug.
How to take vitamins correctly
You should consult your doctor before purchasing vitamins for hair loss capsules for oral administration. It is also better not to mix different vitamins, because they can neutralize each other. Liquid vitamins can be added to shampoos, masks, hair balms. The effect of this will be visible only after some time. There are also combined inexpensive vitamins for hair, nails and skin on sale, but it is better to consult a specialist before using them.