Hey, if you have dull hair, the ad will convince you of all these magical shampoos and conditioners. However, it doesn't help much if the hair is dead. Changes in weather, water and diet will undoubtedly affect the health of your hair. He must eat fast! In today's article, we will look at vitamins that promote hair growth. How Much Vitamin D Do You Really Need? Are vitamins C and A important? Are there minerals that can help? We talk about all of these.
Vitamin D
Imagine your scalp is like garden soil. If the soil is rich in minerals and vitamins, the plant will surely grow healthy and fast. Also, scalp cells that are deficient in vitamin D slow down hair growth. When that happens, you lose a lot.
There are many types of hair loss. One is alopecia
(alo-part-ee-ah) and alopecia areata (air-ee-ah-ta). It is an autoimmune
disease. One review suggests that vitamin D deficiency is associated with this
type of hair loss. Alopecia areata can worsen with vitamin D deficiency. One
study found that common female pattern baldness was also associated with low
vitamin D levels. It can start from the hair growth area or the fine hairs on
the temples. Despite studies showing an association between vitamin D and hair
loss, there has been a large study showing that vitamin D is not associated
with hair loss in alopecia areata. This means your body needs a little more
vitamin D to restore hair health.
Vitamin D strengthens hair follicles and prevents hair
loss. It also balances calcium and phosphorus. Now, when you go to the doctor
for hair problems, they usually do a blood test. This will give you an idea of
your vitamin D levels. A healthy adult needs 600 international units or 15
micrograms of vitamin D per day. Just because you have low vitamin D doesn't
mean you should take a vitamin D supplement for the rest of your life. Your
doctor will give you these supplements for 12 weeks and then reassess you to
see if any changes are needed. In addition to supplements, you can also consume
natural foods, which are the best sources of this vitamin. These include fish,
mushrooms, egg yolks, fortified orange juice and milk.
In how many days do you receive it? Sunlight
encourages the body's cells to produce this vitamin naturally. Don't forget to
apply sunscreen when you go out. Overexposure may cause skin damage. Vitamin D
deficiency can cause insomnia, muscle fatigue, weakness and hair loss.
Vitamin D2 comes from plants and D3 comes from
sunlight and eggs. Many supplements contain vitamin D3. Be careful how much
vitamin D you consume per day. Vitamin D toxicity is rare but can cause serious
complications. Too high a dose of 50,000 IU can be dangerous for the body. You
can't take this vitamin one day and your hair will be full the next morning.
You have to take your time. A simple tip is to take vitamin D with foods that
contain natural oils. This improves the absorption of vitamins.
Vitamin B
Many young people suffer from hair loss due to heredity, hormonal imbalance, stress and lack of hygiene. All factors point to a lack of nutrients, especially B vitamins. Dermatologists and cosmetologists consider a loss of 50-100 strands per day normal. Hair is in a constant cycle of growth, regeneration and loss. B complex vitamins are essential for nerve health. These include B1, B2, B3, B5, B6, B7, B9 and B12. Nobody likes useless drugs. If this group is deficient, your first goal is to replenish it through natural food sources. Whole grains, green leafy vegetables, meats such as liver and poultry, fish, eggs, beans, peas and avocados should be your go-to foods. If your diet is balanced, don't worry.
Unlike vitamin D, vitamin B is not toxic. Complex B is
soluble in water. The body only uses what it needs, and the extra vitamins are
excreted in the urine. If you are addicted to plant foods or certain drugs, do
not hesitate to use this supplement. Pregnant women should also help with
digestive problems.
Vitamin B12
Vitamin B12 deficiency causes fatigue. You may lose
your hair. About 2 micrograms of B12 per day should be consumed for good health
as well as beautiful hair. Pregnant and lactating women need about 3 micrograms
per day. Some doctors believe in this magic vitamin, but some studies have
found no evidence of a link between B12 levels and hair loss. But having some
B12 in your life won't hurt.
Vitamin B7
Another name for this vitamin is biotin. This B vitamin is known to strengthen hair. Several studies have shown that low biotin levels can lead to faster balding. It helps with hormone synthesis and red blood cell production. It also helps in the growth of papil-ah cells and increases blood flow to the hair follicles. Biotin makes hair stronger and improves its structure.
Although it belongs to the water-soluble group, it is
the only vitamin that can be stored in the body in small amounts. Biotin is
produced by intestinal flora and stored in small amounts. Studies show that 38%
of women with hair loss are biotin deficient. Therefore, this vitamin can be
very useful for people who are deficient in vitamin B7. There is no evidence
that biotin supplementation benefits vitamin B7 in healthy people.
Vitamin E
This fat-soluble vitamin can protect the body's cells from free radicals and oxidative stress. Free radicals can damage DNA, RNA and protein synthesis. This vitamin improves blood circulation in the scalp, reduces hair loss and immediately promotes new hair growth. The best sources of vitamin E in your diet are vegetable oils, nuts, green leafy vegetables and fish. In the pharmaceutical market, vitamin E capsules and ointments were offered to those who were deficient. Regular consumption of these supplements will help nourish the scalp. However, some people choose to rub vitamin E oil directly into the scalp to promote hair growth. However, there is no scientific evidence for this theory and it may be bad for you. Too much vitamin E can cause hair loss. However, studies have shown improvements in alopecia and hair loss in people who regularly take vitamin E supplements.
Vitamin A
Now, the hair does not necessarily fall out and become thinner. You have great hair and are wondering what you can do to maintain it. This is where vitamin A comes in. Vitamin A deficiency can make hair brittle, dull and unmanageable. It helps in oil production while keeping hair roots soft and supple. A natural oil that prevents hair from becoming too dry. Vitamin A or retinol supplements are readily available. However, it must be obtained naturally through foods such as fruits, vegetables, oranges, pumpkin, sweet potatoes and cod liver oil. Do not forget to postpone this vitamin in time. Too much vitamin A can cause hair loss.
Vitamin C
This vitamin is often overlooked when it comes to hair care. Vitamin C deficiency can lead to cork-like hair. Red bell peppers, green leafy vegetables and citrus fruits are excellent sources of vitamin C. Even if your diet is lacking, vitamin C supplements are important.
Other Important Nutrients
Folic Acid
Folic acid deficiency can cause iron deficiency anemia. Women suffering from this type of anemia experience hair loss. Without folic acid, the blood cannot carry enough oxygen. Without oxygen, the tissue scan will not fully function. This spells bad luck for hair follicles.
Magnesium
Magnesium is also necessary because it actively participates in the biochemical reactions of the hair. Magnesium deficiency can cause hair loss and fatigue.
Omega 3 Fatty Acids
Omega 3 fatty acids require special attention. It can be found in salmon, cod liver oil, oysters, flax seeds, walnuts, peas and more. It can be obtained from natural sources such as kidney beans. These fatty acids have anti-inflammatory properties and add volume to the hair.
Zinc
Zinc is another trace element that helps strengthen cells. Seafood, whole grains, nuts and seeds are natural sources of zinc.
Protein
Proteins are the building blocks of the body. Body growth and cell regeneration are impossible without protein. Healthy tissue prevents unwanted hair loss. Hair is mainly made up of a protein called keratin. Without it, new hair cells cannot be created. The existing ones will also be very difficult to maintain. There are many reasons to add protein to your diet.
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