HOW TO IMPROVE HAIR QUALITY, AND WHICH VITAMINS ARE THE BEST FOR THEM?
"Long hair, short sense," women, who would like to have firm and shiny hair up to their waist like their friends, say with false consolation, but no matter what they do, they can't achieve their goal.
However, we may be pleased that not everything is lost. Although the quality of hair is largely determined by factors with which we do nothing, there is still a significant part that we can influence ourselves. And it would be a shame not to try!
How does hair growth work?
But let's take it from the beginning. In order to analyze in more detail what is behind the quality of our hair, we must first understand how hair growth works at all.
Each follicle (the tissue that envelops the hair and from which the hair grows) contains a hair root that is made from protein cells. Oxygen then enters the bloodstream. Without oxygen, the cells would not be able to divide. This division creates hair that begins to press against the skin from below.
Gradually, the hair grows out of the skin. At that moment, we can already see them on the surface of the head. When growing up, each individual hair passes through the sebaceous gland. As a result, it is lubricated, which gives it softness and shine. Over time, the hair is no longer long enough to pass through the skin. However, a new hair is slowly growing under such a hair, which pushes it out. The "old" hair then falls out and is replaced by "new" hair.
Factors that affect hair quality
How our hair looks, that is, for example, its density, structure, color and quality, is largely influenced by genetics. Just as it can affect whether your hair will fall out, when we start to turn gray and so on. Unfortunately, we will not change genetics.
Other factors we are unlikely to do anything with are age and gender. Unfortunately, for us ladies, men generally grow hair faster. In terms of age, the fastest hair growth can be seen between the ages of 15 and 30. Then the process slows down and in extreme cases baldness can also occur.
Even if we do nothing with some factors, it can be a consolation to us that we can partly influence the quality of our hair ourselves. Stress, smoking, for example, play an important role, but also a diet that should be balanced and rich in all macronutrients and micronutrients. In case of a lack of a certain substance in the body, we can also help ourselves with vitamins or other food supplements. And what are the key ones for improving hair quality and growth?
Vitamins
Vitamin A
Vitamin A is one of the fat-soluble vitamins and has an irreplaceable role in the body. It is involved, for example, in immune functions, and is essential for cell growth and healthy skin. However, it also plays an important role for hair, as it promotes the secretion of sebum, thus helping to prevent hair breakage.
When taking vitamin A, it is not the best solution to try to get it into the body as much as possible. There is also research that has shown that too high a vitamin A intake (specifically 6700 micrograms, which is approximately eight times the recommended daily intake) can be toxic to the body, which can lead to hair loss. So all in moderation. Experimenting with such a high intake of vitamins belongs only to experts.
Vitamin A intake reference value: 800 μg
Sources of vitamin A: beef, liver, eggs, fish, carrots, pumpkin, spinach, mango, food supplement
B vitamins
The following vitamins can be included in the B vitamins, which together form the B complex:
B1 (thiamine)
B2 (riboflavin)
B3 (niacin)
B5 (pantothenic acid)
B6
B7 (biotin)
B9 (folic acid)
B12 (cobalamin)
We add all the "bugs" to the body ourselves. The exception is biotin, which a healthy body can produce. If you have a problem with hair loss, you should be particularly interested in the intake of vitamins B2, B7, B9 and B12, as only these are directly related to hair loss.
The study focused on biotin (B7) in a study of 541 women aged 9-92. They all reported hair loss problems. In 38% of cases, the primary cause of hair loss was identified as a lack of biotin in the body.
Another study (this time a case study) focused on another issue, which is premature graying. Specifically, 52 people with this problem, who were always 20 years old, were examined. According to the results, a general deficiency of both vitamin B12 and B9 was revealed in these respondents.
Vegetarians or vegans in particular may have a problem with vitamin B deficiency. Its source is, for example, meat and products of animal origin. If you avoid these foods, it is advisable to focus on the intake of "B", for example, using a dietary supplement.
Vitamin C
Vitamin C is needed in the body for the metabolism of amino acids, which is involved in the synthesis of collagen, which is an important part of the hair structure. However, it also supports, for example, the absorption of iron. Vitamin C deficiency alone is not such a problem for hair. However, its absence in collagen and iron-related processes, which are already very important for hair quality, would be crucial.
Reference value for vitamin C intake: 80-125 mg, higher values apply to the elderly and breastfeeding women.
Sources of vitamin C: citrus, strawberries, tomatoes, peppers, broccoli, food supplement.
Vitamin D
Vitamin D is one of the fat-soluble vitamins. It is important, for example, for the proper functioning of the immune system, healthy teeth, bones and skin. Adequate intake for healthy bones is especially important for menopausal women. Lack of "baby" can have a negative effect on hair loss. In extreme cases, it can lead to alopecia, a disease that causes hair loss.
This is confirmed by the results of a study comparing vitamin D levels in healthy individuals and in people with alopecia. In patients with alopecia, the level of vitamin D was significantly lower, and in addition, there was a significant correlation between this disease and the level of vitamin D in the body.
If you feel that this problem may affect you, do not hang your head. It doesn't have to be difficult to replenish vitamin D in the body. We can also draw it by staying in the sun, especially from UVB rays falling on our skin. If possible, we should expose the largest possible area of the body to the sun's rays around noon (for at least 10 minutes). They are the strongest at this time. If this is not possible, a dietary supplement in the form of D3 will help.
Vitamin D intake reference value: 5 μg
Sources of vitamin D: fatty fish, yeast, eggs, milk, UVB radiation falling on the skin, food supplement in the form of D3.
Vitamin E
Vitamin E is involved in the balance of harmful free radicals and antioxidants in the body. Opinions, however, differ on whether vitamin E affects hair and hair loss. According to a study by Beoy and his team, people with alopecia had a 34.5% increase in hair growth after 8 months of vitamin E supplementation. In contrast, Naziroglu and colleagues found no statistically significant differences in body vitamin E levels between healthy people and patients with alopecia.
So we cannot say for sure where the truth is. However, if you take enough vitamin E, it will not hurt.
Vitamin E intake reference value: 12 mg
Sources of vitamin E: vegetable oils, leafy vegetables, whole grains, nuts, food supplement.
Minerals
Iron
Iron is one of the minerals we most often lack in the body. In women, this deficit can be associated, for example, with heavy menstruation, when more blood is lost from the body. There are several external manifestations of iron deficiency that can be seen at first glance. We can name, for example, pale or dry skin, dry hair and brittle grooved nails, which have a tendency to split.
The link between low iron levels in the body and its effect on hair has been studied, for example, in an Indian study. It was performed on 35 students aged 20 years who suffered from premature graying of hair. In this case, the researchers confirmed that not only low levels of iron but also vitamin D3 or calcium played a role.
However, iron deficiency can also have other negative consequences. The Shrivastava study identified low iron levels as a cause of hair loss in women. Researcher Olsen and his team came to the same conclusions.
The relationship between low iron levels and negative effects on hair is thus irrefutable.
In this context, it is important to mention the importance of vitamin C, which promotes the absorption of iron. In the case of supplementation, it is therefore appropriate to take both of these supplements together. In the case of a diet, it is then appropriate to combine meat (as a source of iron) and, for example, pepper (as a source of vitamin C).
Iron intake reference value: 14 mg
Sources of iron: red meat, poultry, eggs, fruits, green vegetables, food supplement.
Selenium
Selenium is a trace element that is essential for many bodily processes, for example, it also contributes to maintaining healthy hair. Venton and his team described his influence in his qualitative study. The subjects had a long-term problem with hair pigmentation (in this case it was insufficient coloration - gray). It was recovered 6-12 months after intravenous selenium treatment. However, the study should be taken easily with caution as it was performed on only 4 people.
Selenium has also played a role in patients with ovarian cancer who have received chemotherapy. Selenium replacement has been shown to significantly reduce hair loss compared to patients not receiving selenium.
Although enough selenium in the body is desirable, it is again necessary to watch out for its overdose. Excessive amounts of selenium (the study reports 400 micrograms) can be toxic to the body, which could begin with nausea, brittle nails and rapid hair loss.
Reference value for selenium intake: 55 μg
Sources of selenium: organic meat, seafood, walnuts, food supplement.
Zinc
Zinc is a vital element necessary for the proper functioning of the body. It is needed for immunity, nervous system or reproductive functions. However, it also plays an important role in the metabolism of macronutrients. Its deficiency is often associated with deteriorating quality of nails, skin and hair.
This is also evidenced by a review study in patients with alopecia, which showed that 4 of 6 case control studies confirmed low levels in patients with alopecia compared to groups of healthy people. A strong correlation between zinc deficiency in the body and hair loss was also confirmed by a study by Kil and other authors.
Reference value for zinc intake: 10 mg
Sources of zinc: meat, shellfish, legumes, whole grains, food supplement.
Bonus tip
Collagen
Collagen makes up a large part of all proteins in the body. It is rich in amino acids that the body needs to make hair proteins. In addition, collagen acts as an antioxidant. It fights compounds that appear in the body due to stress, smoking, eating poor quality food or drinking alcohol. Many of these compounds could damage cells, proteins, DNA and hair follicles.
Furthermore, collagen helps the scalp. It contributes to the elasticity and strength of the suede (one of the parts of the skin). If he does not perform this function, hair thinning may begin. An improvement in collagen flexibility after taking collagen over the placebo group was seen as early as eight weeks, according to a study of 69 women aged 35-55.
The article How to choose the best collagen for healthy skin and joints will help with the right choice of collagen?
However, in addition to collagen, you should not forget about other proteins that have, among other things, a building function in the body, thanks to which they can contribute to the quality and growth of hair. If you don't know how to supplement protein, you can help with whey protein, for example, or get inspired by our article on protein sources. The Yum Yum Whey protein is then designed specifically for women, which also contains ingredients that women often lack (for example, magnesium, iron or vitamin B6).
Sources of collagen: eggs, fish, seafood, vegetables.
What can I do for quality hair?
Food
As mentioned above, the most important factor of quality hair that you can influence is a quality and balanced diet containing enough macronutrients and micronutrients. If you don't know how to do this, it will be enough for the beginning to smuggle more nuts, fatty fish, eggs, legumes, fruits and vegetables into your diet. Especially with nuts, however, pay attention to the amount, their calories jump faster than you would like.
If you are a vegetarian or vegan, you should pay even more attention to the intake of vitamins and minerals. Animal products are among the rich sources of minerals. So if you have excluded them from your diet, you need to know how to replace them. It is also not harmful to undergo regular examinations, which will show you the level of vitamins and minerals in your body. In case of deficiency, it is appropriate to include food supplements that will help with their intake.
People on diets with unreasonably low caloric deficits or people with eating disorders can also have a problem with a sufficient supply of vitamins and minerals. In this case, it is appropriate to consult the levels of these substances again with doctors.
In connection with the intake of vitamins, minerals and hair quality, you should also pay attention to medicines that can cause hair loss. These include, for example, cholesterol-lowering drugs, blood-lowering drugs, antidepressants, amphetamines (used to treat attention deficit disorders), gout medications, beta-blockers for high blood pressure or antirheumatics. So try to do everything so that you do not have to take these medicines regularly. It may also come as a surprise to women that hair loss may be associated with hormonal contraception.
Care
The way you take care of them also has a certain effect on the appearance of your hair. It doesn't hurt to invest in better shampoos and cosmetics that will fit your hair type exactly. If you buy the cheapest shampoo in the supermarket, you can't expect miracles. It will also help your hair if you regularly trim and nourish it with masks. You can create them yourself at home, there are many recipes on the Internet.
On the other hand, in order not to harm your hair, it is not recommended to blow it off often with long hot air without treatment with a hair protection product. Furthermore, frequent ironing, curling and dyeing do not prove them. If you want to minimize hair breakage, do not go to bed with a wet head. At the same time, it does not hurt your hair if you fasten it to your free tail overnight.
What do you get out of it?
Many factors affect the appearance of your hair. Unfortunately, some of them will not affect you, while others will. And that's what you need to focus on so you can say that you've done your best for the look of your hair. Start with a healthy balanced diet and care. You will see that the results appear. And if you are still not satisfied with their appearance, try another hairstyle, for example. Even such a change can benefit the hair.
If the article was good for you, support it by sharing it with your friends. Maybe they have the same problem and will be happy when they finally find a solution to achieve thick and long hair.
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