What vitamins strengthen hair, prevent dry and brittle hair?

We girls, for happiness, do not need much at all: flawless skin, a perfect body and of course beautiful, flowing, healthy hair. In pursuit of the beauty of our hair, we are looking for means that should help us on this difficult path. But for some reason we are looking for external cosmetic or medical products, spending a fortune on them, forgetting that the lion's share of the health of our hair depends on internal nutrition. Why? The hair shaft is a dead fiber, that is, that part of the hair that we see, and the health of the hair begins from the roots (follicle) of the hair and nutrition to these follicles comes from the blood. We eat certain foods that are broken down into elements and enter the bloodstream, and already with the blood all vitamins, trace elements and other substances get to the vital organs, including the hair, although they get to the hair in the last turn, when the rest the organs of the body are provided with nutrients. Therefore, it is the hair that is the first to react to malfunctions in the body.

Before you start feeding the body with vitamins, you need to check the work of the digestive tract. Because dysbiosis, high acidity, worms, liver problems interfere with the absorption of vitamins and minerals, therefore, first you need a consultation with a gastroenterologist in order to establish the work of the gastrointestinal tract, and then you can start vitamin therapy.

It is best to replenish the lack of vitamins and minerals with a balanced diet, including healthy hair products and connecting special preparations and complex vitamins for hair (after consulting a doctor).

The most important vitamins and minerals for hair strengthening

Iron. Lack of iron today it is the main cause of hair loss in women, and all over the world. With iron deficiency, not only intense hair loss is manifested, the first symptoms may be dryness, brittleness and a decrease in the diameter of the hair, that is, the very quality of the hair changes. There are several indicators that show the exchange of iron in the body (hemoglobin, serum iron, ferritin, total or latent serum iron-binding capacity) and only after their results can you find out if you have iron deficiency anemia. I will say that it takes a long time to treat it, always under the supervision of a doctor, and the results are not always pleasing.

Due to ascorbic acid in the human body, iron is absorbed much better.

Where it contains: pork, beef liver, pistachios, spinach, pomegranate, lentils, peas, buckwheat, oatmeal, barley, wheat. There are also foods that interfere with the absorption of iron (milk, tea, coffee, calcium-rich foods).

B vitamins. Vitamins of this group are very important for the structure, strengthening and growth of hair. Any vitamin complex for hair contains a certain set of B vitamins, consider the key ones:

Vitamin B5 - the main vitamin for intense hair loss! In addition to preventing hair loss, vitamin B5 stimulates and activates the growth of hair and skin cells, evens out the structure of damaged hair, retains moisture and replenishes its deficiency, reduces fragility and dryness of hair and follicles.

Where is contained: baker's yeast, wheat germ, nuts, peas, green vegetables, milk, caviar, hazelnuts, beef and pork heart.

Vitamin B7 (biotin). It regulates protein and fat metabolism, stimulates the formation of collagen, which is necessary for the rejuvenation of the body. The main symptoms of biotin deficiency can be intense hair loss, brittle and dry hair, dry and itchy scalp, drowsiness, loss of energy, depression, anemia.Taking biotin preparations has a very positive effect on the condition of the hair.

Biotin is important for both hair loss and excessive dryness and brittleness.

Where is contained: salmon, seafood, milk, cheese, egg yolk, mushrooms, legumes, chicken, walnuts, spinach, tomatoes, cabbage, carrots, bananas, almonds, peanuts.

Vitamin B12. In combination with vitamin B6, it treats hair loss and prevents focal alopecia, if it is not associated with hormonal disorders or genetic factors. Strengthens hair and stimulates new hair growth, nourishes hair follicles and visually increases hair density.

With iron deficiency anemia (the most common cause of hair loss), it is very important to make up for the lack of vitamin B12.

Where is contained: liver, seafood, fish, dairy products.

Vitamin B6 — needed to nourish hair and skin. With a lack of vitamin, dry and itchy scalp develops, and dandruff may also appear. The presence of hormones, fats and proteins in the human body, which are needed for healthy hair, depends on the activity of vitamin B6, in addition, it supports a full-fledged metabolism in the scalp.

Where is contained: liver, meat products, cereals, nuts, cabbage, eggs, milk.

Vitamin B9 (folic acid) - acts as a stimulator of hair growth and strengthening. It has a positive effect on cell division throughout the body and promotes hair growth.

Where is contained: lentils, walnuts, green peas, sunflower seeds, cereals, soy, brown rice

Vitamin C. This is a vitamin that strengthens blood vessels, including the scalp, supplying the hair follicles with essential nutrients. Vitamin C promotes good blood circulation in the scalp, strengthens the immune system of our body, and prevents hair loss.

In combination with vitamin E, vitamin C supplements the nutrition of the scalp and hair follicles, protecting and strengthening the hair.

Where is contained: all citrus fruits, black currants, rose hips, sauerkraut.

L - cystine - This is a trace element that is directly involved in the reproduction of keratin, and is also included in its composition. It is a strong antioxidant, strengthens hair and stimulates growth, enhances B vitamins. It is very important in hair loss, choosing vitamin complexes for hair, see that this element is included in their composition.

Zinc- an important element in hair loss. Zinc deficiency directly leads to hair loss (alopecia), and zinc plays an important role in the regulation of the sebaceous glands of the scalp and normal hair growth.

Where is contained: beef liver, pumpkin seeds, sunflower seeds, honey, bran, whole grain bread, oatmeal.

Magnesium - the lack of this trace element leads to intense hair loss. Magnesium participates in the metabolism of proteins, fats and carbohydrates, stores energy, improves the supply of calcium and other nutrients to the body. With a lack of magnesium, in addition to hair loss, there may also be dryness, brittleness, dullness and lifelessness of the hair.

Improves the absorption of magnesium vitamins B1, B6, C, D, E, phosphorus, calcium (when ingested in optimal quantities). Magnesium activates half of the enzymes in the body. It affects the absorption of B vitamins and calcium, the metabolism of vitamin C, phosphorus, potassium and sodium.

Where is contained: leafy vegetables, nuts, legumes, cereals, cereals, soy products, brown rice, avocados, dried apricots, hard water, bone meal, blackberries, raspberries, strawberries, bananas, wheat germ, lemons, grapefruits, apples, sesame seeds, seeds , fish and dairy products.

Calcium Is a building material for hair. Calcium is also important in eliminating hair loss. Vitamin D helps the absorption of calcium, and it is also better absorbed if taken in the evening.

Where is contained: all dairy products, spinach, beans, green vegetables, onions, fish, nuts, apples, pears.

Vitamins for dry and brittle hair

Dry hair is most often due to latent dehydration. Lack of fluid in the cells leads to the fact that the hair loses its elasticity and breaks easily. It is not for nothing that doctors recommend drinking at least two liters of clean water daily. Although dry hair also suffers from a lack of healthy fats.

Vitamin A. Split hair often needs to be nourished with this vitamin. Vitamin A is involved in the production of building proteins that make up our hair and other tissues. It also stimulates the active synthesis of collagen and elastin, protects hair from the negative effects of adverse environmental factors.

Be very careful with vitamin A, as too much vitamin A can lead to hair loss.

Where is contained: liver, butter, cottage cheese, cheese, eggs, carrots, cabbage, black currants, spinach, apricots, peppers, dill, watermelon, rose hips, parsley.

Vitamin E. Without this vitamin, hair looks brittle, thin and lifeless. Vitamin E is essential for moisturizing hair, maintaining its elasticity and softness. Vitamin E can also cause slow hair growth.

Where is contained: primarily vegetable oils: olive, sunflower, linseed, sesame, pumpkin seeds), buckwheat, oatmeal, liver, egg yolk.

VitaminF- the main role of the vitamin is the rapid assimilation of all other vitamins by our body. In addition, the vitamin keeps the hair in good condition, while preventing its premature and excessive hair loss, the appearance of dandruff. Without it, it is impossible to maintain the integrity of the lipid film that protects our hair from dryness.

A lack of vitamin accompanies dandruff and dry scalp, split ends of the hair and a general unkempt condition, despite the use of cosmetics.

Where is contained: flaxseed and sunflower oils, soybeans, nuts (especially walnuts and almonds) and seeds, as well as in fish and seafood.

Silicon. Prevents hair breakage by saturating it with nutrients. Protects against hair loss, promotes the synthesis of amino acids, collagen and keratin, is responsible for the elasticity and strength of the hairline.

Selenium participates in the "transportation" of materials necessary for hair growth. The lack of a trace element is bad for the hair structure. The most important source of selenium is mushrooms.

Collagen - makes hair strong, gives elasticity, strength and shine. Collagen tablets are well tolerated and absorbed by the body.

To summarize, there are three basic rules for healthy hair.

1. Eat regularly, properly and well, including healthy hair products, and remember to drink plenty of water.
2. Strengthen the body with vitamin complexes and other special preparations (collagen, preparations of zinc, iron, biotin ...).
3. Don't forget about external hair care: quality products for daily hair care (shampoo, conditioner, mask, leave-in), homemade vitamin masks and firming serums.