5 best vitamins and minerals to nourish hair

Healthy hair comes from taking care of your overall health. Lack of various nutrients results in poor hair health. and may cause changes in the structure and texture of the hair Lack of various nutrients affects the hair's life cycle. Therefore, people with hair health problems Factors affecting nutritional deficiencies should be evaluated together with laboratory tests. in order to receive proper treatment

In this article, we will give examples of 5 vitamins and minerals that are important for hair health.

1. Biotin (Biotin) or Vitamin B7

Found in foods such as beans. both dried beans and nuts Various whole grains, fish, meat, and eggs, etc. However, the protein avidin (Avidin) in raw egg whites reduces the absorption of biotin. Therefore, egg whites should be heated first to denature the avidin. The Department of Health recommends 30 micrograms of biotin per day.

Although research has not found any benefits of biotin supplementation in people who are not biotin deficient, But supplementing biotin with zinc in oral form and the use of topical drugs It improved hair regeneration in people with Alopecia Areata compared to the control group.

However, the optimal dosage of biotin supplementation has not been established. If you have a problem with hair loss You should consult your doctor before purchasing biotin supplements.

2. Zinc (Zinc)

It is important in cell division and is an important component of many enzymes, including the enzyme Superoxide Dismutase (SOD), which is an antioxidant. (Antioxidant) found that patientsAlopecia areataThere is a decrease in the activity of this enzyme.

Zinc plays an important role in hair growth and repair. It also helps the sebaceous glands in the scalp work normally. Reduce the chance of hair loss. One of the symptoms of zinc deficiency is Hair is fragile and easily broken. Even though zinc is heavily involved in the hair. But getting zinc in excessive amounts Causes various side effects such as nausea, vomiting, abdominal pain, and diarrhea. Therefore, zinc in the blood should be measured. Before taking dietary supplements containing zinc

Men and women aged 19 years and older need an average of 11 and 9 milligrams of zinc per day, respectively. Meat, fish, and shellfish are good dietary sources of zinc. Vegetarians can choose products from tofu, grains, and beans. We recommend soaking the beans overnight before cooking. To reduce the amount of phytate that inhibits the absorption of zinc.

3. Vitamin D

It has a structure similar to sex hormones. It plays an important role in immune function and is anti-inflammatory. Helps maintain normal calcium and phosphorus balance in the blood. The recommended daily intake of vitamin D for adults is 600 IU. About 80-90% of vitamin D is synthesized by the body in the skin. When receiving UVB rays (Ultraviolet B rays) from sunlight, and another 10-20% received from food.

Sources of vitamin D are natural foods such as mushrooms, fatty fish such as salmon, tuna, trout, mackerel, as well as fortified foods such as orange juice, soy milk, yogurt, breakfast cereals, etc.

Studies in rats have shown that Vitamin D plays a role in the life cycle of the hair. People with alopecia areata often have low levels of vitamin D in their blood. And the lower the vitamin D level in the blood, the The severity of the alopecia will only increase. Patients with abnormal vitamin D receptor genes (Vitamin D-Dependent Rickets Type II; VDR) often experience hair problems and thinning hair.

People with vitamin D deficiency Vitamin D should be supplemented appropriately. However, too much vitamin D causes toxicity. Caused by high levels of calcium in the blood, such as fatigue, lack of energy, nausea, vomiting, frequent urination, calcium precipitation in the kidneys, etc.

4. Iron (Iron)

It is an important mineral that plays a role in oxygen transport and DNA synthesis. Therefore, iron is important for hair cells that divide quickly. Iron deficiency can occur for many reasons, such as women's menstruation. Stomach ulcer disease or even donating blood It uses ferritin levels in the blood, which is a form of iron stored in the body. It is an indicator of iron deficiency.

Although the mechanism of relationship between iron deficiency and hair problems is still unclear. But the iron level in the body is low. It can cause hair loss problems. This is consistent with a 2013 study that found a relationship between hair loss in women. with a decrease in the level of ferritin in the blood

Food sources of iron include both plant and animal sources, including meat, green leafy vegetables, and dried beans. But eating iron in the form of dietary supplements in excessive amounts Gastrointestinal side effects may occur. and if received more than 60 milligrams per kilogram per day It can cause organ failure, seizures, and can be severe and even fatal. Therefore, you should consult a doctor first. Especially those who take medicine Levothyroxine and Levodopa are

5. Vitamin C (Ascorbic Acid)

It is well known as an antioxidant. It is important in creating collagen and absorbing iron in the digestive tract. Vitamin C supplementation has been found to be beneficial in people with hair loss caused by iron deficiency. Although the exact mechanism between vitamin C and hair is still unknown, But people who have scurvy from a lack of vitamin C There will be changes in the hair follicles. The hair becomes twisted (Corkscrew Hair) from the changed hair structure.

Studies in cells have found that Vitamin C helps in hair growth. By increasing the production of the hormone IGF-1 (Insulin Growth Factor-1) in the Dermal Papilla cells of the hair follicles.

Vitamin C is found in many fruits and vegetables such as guava, puree, tamarind, rambutan, papaya, grapefruit, bell peppers, kale, broccoli, etc. Men need 100 milligrams of vitamin C per day. while women need 85 milligrams per day. Vitamin C intake is important in patients with hair loss related to iron deficiency.

Supplementing with various vitamins and minerals to nourish the hair will focus on strengthening the ones that are lacking. Therefore, you should consult a doctor before buying or eating. Including the level of vitamins and minerals in the blood should be measured first. for safety

Reference

1. O'Connor K, Goldberg L. Nutrition and hair. Clinics in Dermatology. 2021;39(5):809-818.
2. Ruiz-Tagle S, Figueira M, Vial V, Espinoza-Benavides L, Maria M. Micronutrients in hair loss. Our Dermatology Online. 2018;9(3):320-328.
3. Bureau of Nutrition, Department of Health, Ministry of Public Health. DIETARY REFERENCE INTAKE FOR THAIS 2020. 1st ed. Bangkok; 2020.
4. Rasheed H, Mahgoub D, Hegazy R, El-Komy M, Abdel Hay R, Hamid M et al. Serum Ferritin and Vitamin D in Female Hair Loss: Do They Play a Role?. Skin Pharmacology and Physiology. 2013;26(2):101-107.
5. Oxidative stress and alopecia areata