Last updated: 26.05.2021
There is a vast array of nutrients (including vitamins and minerals) that have a huge impact on hair strength and quality. Basing a diet on junk, highly processed products, poor in these components, is often the main factor responsible for the deterioration of our hair, premature graying or excessive hair loss.
The basis of every hair strengthening and revitalizing treatment should therefore be the introduction of a healthy diet, rich in elements required for proper hair growth. Here are some hair vitamins and other ingredients, which if supplemented regularly can significantly improve the condition of your hair!
Table of contents
- 1 Why does hair weaken?
- 2 Vitamins for hair – what form should they take? Diet? Or maybe supplements?
- 3 Hair Vitamins – Important Nutrients for Healthy Hair
- 4 Hair Minerals – the incredible power of bio-elements
- 5 Amino Acids for Hair – the Building Blocks of Hair Structures
- 6 Omega 3 acids for hair – the guardian of correct structure and fast hair growth
- 7 Hair tablets – a quick solution to hair problems
Why does hair weaken?
There are many factors that affect the condition of hair. Weakening and loss of hair may be the result of systemic diseases, skin diseases, exhaustion of the body, for example, as a result of pregnancy and childbirth, and taking certain medications.
There’s also no doubt that various beauty treatments in the form of colouring, perms, frequent use of curling irons, straighteners and dryers and even brushing too hard have a negative effect on hair condition.
However, probably the most common cause of weakness and loss of hair is improper diet, especially lack of vitamins and minerals, which are essential for maintaining a beautiful and healthy hairstyle.
Vitamins for hair – what form should they take? Diet? Or maybe supplements?
If we want to nourish and regenerate our hair and protect it from falling out, we should first take care of its comprehensive vitaminization and mineralization.
This can be done in two ways – either by providing the appropriate amounts of vitamins and minerals in food or by using ready-made hair supplements (an example here is a multicomponent preparation for male pattern baldness Profolan and a multivitamin hair strengthening preparation in the form of fruit gels Jelly Bear Hair).
However, the best and most effective solution is a combination of the two. Therefore, do not shy away from vegetables, fruit, grains and other healthy products, and at the same time, take good quality hair preparations on a daily basis.
Hair Vitamins – Important Nutrients for Healthy Hair
VitaminA (beta carotene) has an extremely important impact on the condition of hair, as well as skin and nails. It is responsible for the proper growth of hair cells and guards the correct metabolic processes taking place within the hair follicles and hair. Thanks to vitamin A our hair is strong, healthy, thick and grows fast enough.
The best dietary sources of vitamin A are: carrots, green vegetables, peppers, tomatoes, apricots, plums, pumpkin, fatty milk, fatty cheeses, liver, eggs, and fatty fish.
VitaminE (known as the vitamin of youth) belongs to the family of antioxidants. It protects cell membranes, helps to slow down ageing processes of our body cells (including hair cells!), helps in transporting nutrients to hair bulbs, supports regeneration processes of hair follicles, improves the look and strength of hair.
Large amounts of vitamin E can be found in: seeds, seeds and sprouts, nuts, almonds, vegetable oils, olive oil, whole grain products, liver, milk, eggs, avocado fruit, as well as in parsley, paprika, lettuce, Brussels sprouts and spinach.
Biotin is also known as vitamin H or B7. It is a very important vitamin if our goal is to strengthen, inhibit hair loss and accelerate hair growth. Thanks to biotin adequate amounts of precious sulphur reach the hair matrix, and the more sulphur, the stronger, thicker hair. Moreover, this component regulates metabolic processes and stimulates hair growth.
Milk, eggs, fish, liver, meat, nuts, vegetables, fruit, bran and cereals are rich in biotin.
Vitamin C, or ascorbic acid, is a substance with a multifaceted, inestimable beneficial effect on the body. It is not only one of the strongest antioxidants, but also an element involved in a number of vital processes, including the functioning of the circulatory system, absorption of iron or synthesis of collagen and hyaluronic acid.
Thanks to its properties, vitamin C perfectly cleanses and moisturizes hair, gives them shine and extends the life of their color, prevents split ends and excessive hair loss.
Large amounts are contained in blackcurrants, rosehips, paprika, parsley, broccoli, Brussels sprouts, citrus fruit and other fruit and vegetables.
Vitamin D3 is an equally important nutrient essential for health, moreover, it has a significant impact on the proper growth and good condition of hair.
Meanwhile, it is estimated that as many as 80% of people with hair problems are deficient in this substance. Vitamin D3 stimulates hair follicles, regulating the cycle of hair growth, prevents excessive hair loss, its weakening and adverse changes in its structure, such as dryness, dullness and brittleness.
The natural source is of course the sun, but vitamin D is also provided by oily sea fish, egg yolks, mushrooms.
B vitamins are of great importance for the whole organism, including the condition of our hair, they are found mainly in cereal products, green and leguminous vegetables, nuts, meat and fish.
They not only block hair loss, but also stimulate the growth of new hair, and some of the B vitamins additionally contribute to the maintenance of color vitality and nice shine. And so:
- riboflavin, or vitamin B2, prevents hair loss,
- Pantothenic acid, i.e. vitamin B5, promotes regeneration, delays greying and balding, soothes skin inflammations
- pyridoxine, or vitamin B6, plays an important role in the process of hair growth, also helps retain color,
- folic acid, or vitamin B9, plays a similar role, namely it stimulates hair growth and prevents it from turning grey,
- Vitamin B10, called “the vitamin in the vitamin”, has an impact on the preservation of hair color and density, protects against hair loss,
- Similarly, vitamin B12, which additionally strengthens hair and regulates its oiliness level.
Hair Minerals – the incredible power of bio-elements
Zinc is an extremely important mineral because it plays a significant role in the formation of keratin, the basic building block of hair, and its deficiency may cause various skin diseases and hair loss. In addition, zinc is a strong antioxidant, and through stimulation of the thymus gland, significantly affects the resistance of the hair bulb and stem. Large amounts of zinc can be found in cocoa, pumpkin seeds and almonds.
Apart from the fact that iodine regulates the functioning of sweat glands and nourishes hair follicles, it has an influence on the proper hair growth process. It is also responsible for the elasticity, flexibility and shine of hair. Iodine deficiency interferes with the functioning of the thyroid gland and affects the condition of hair, as it depends on the hormone level in the body. The most abundant sources of iodine are marine fish and seafood.
This element plays an important role in the correct division of cells, which directly translates to the general condition of the entire body, including hair health. In case of iron deficiency, hair becomes dull and brittle and its regeneration slows down or even stops. Iron is found in animal products, especially in offal, but also in cereal products, egg yolks, seeds and seeds, and cocoa.
It is an essential factor in the formation of collagen. It stimulates hair growth, ensures its strength and elasticity, and additionally prevents accumulation of various toxic substances in skin cells. Low amounts of silicon in the body mean, among other things, lower production of collagen, and thus loss of firmness and elasticity of hair, weakening of hair bulbs and, as a result, baldness. Silicon is commonly found primarily in whole grain cereal products.
Copper has in turn a significant impact on the preservation of color, thus preventing graying and discoloration. As it participates in the formation of elastin and collagen, it also contributes to maintaining the elasticity and flexibility of hair. In natural food it is contained in cocoa, nuts and seeds.
Sulfur makes hair strong and shiny, so if your hair falls out in excess, it may be a sign of a sulfur deficiency. Sulphur is involved in the synthesis of keratin, the main building block of hair. In addition, because it regulates the sebaceous glands, it is necessary for oily hair. Selenium is found mainly in onions and garlic plants.
It is an extremely important element because it reduces the harmfulness of toxic substances and helps to excrete them from the body, thus protecting hair against the harmful effects of toxins. It is also a strong antioxidant and what is more, it supports the beneficial effects of sulphur. Selenium is supplied to the body by eating for example nuts, fish, chicken eggs, processed cereals, mushrooms.
Magnesium deficiency causes weak and brittle hair, split ends, excessive hair loss and dandruff. In their natural form, fish, whole grain cereals, seeds, almonds and cocoa contain the most magnesium.
Amino Acids for Hair – the Building Blocks of Hair Structures
The most important amino acids for healthy hair are:
- arginine – stimulates hair growth by increasing nitric oxide and improving circulation, which contributes to better nourishment of hair follicles, present in dairy products, fish, nuts and seeds,
- methionine – building element of hair, skin and nails, not produced by the body itself, present in fish, meat and cereal products,
- cysteine – similarly to methionine, contains sulphur, helps to transport iron and zinc, with age its level in organism decreases, it is present in eggs, garlic, broccoli, peppers,
- cystine – an amino acid which is particularly important for immunity and good hair condition, it is present in the same products as cysteine,
- taurine – a derivative of cysteine, its deficiency results in worse functioning of the entire body, including hair, which becomes weak and thin
- tyrosine – as it is the basis for melanine production, it influences colour retention, moreover, it inhibits hair loss; it can be found in fish, nuts and seeds.
Omega 3 acids for hair – the guardian of correct structure and fast hair growth
Much has been written about the importance of omega unsaturated fatty acids for the body. However, not everyone knows that in addition to completely fundamental functions such as reducing the risk of cardiovascular disease, improving immunity or delaying the aging process, they have a number of other beneficial effects.
Among other things, it is beneficial for the condition of the skin, hair and nails. Omega 3 acids They play a key role in relation to hair or skin. They stimulate proper hair growth, ensure its health and nice look.
Foods such as oily sea fish, algae and shellfish, tofu, soybean and rapeseed oil, soybeans and nuts contain the most omega 3 acids.
Hair tablets – a quick solution to hair problems
Of course, the basis for good health in general, including the appearance of our hairstyle, is a proper diet. However, in certain circumstances, for example in the case of a significant deterioration of hair condition or when you expect quick and decisive results, it is worth supporting your diet with supplements.
Currently on the market we have many good quality preparations supporting hair regeneration. These include, among others:
Advanced preparation for baldness Folisin
Locerin- an effective product stimulating and accelerating hair growth