How to keep hair healthy? What vitamins and products to take?

Hair is the cornified products of the skin. It is characterised by its typical structure, mechanical and chemical properties. Each individual hair grows from a hair follicle.

Hair consists of three layers:

• The dermis - the inner part of the hair. It contains keratin, which gives the hair its strength and elasticity.
• The cortex - the middle part of the hair. The cortex contains melanin, which gives the hair its colour.
• Cuticle - the outer layer of the hair. It protects the hair from external environmental influences.

How does hair grow?

The growth of human hair is not continuous. Each hair follicle has its own rhythm and goes through a growth and rest phase. This means that one hair is in the growth phase and the other in the transition or rest phase.

Hair growth occurs at different rates (it is asynchronous).

Some form of synchronisation of hair growth and hair loss occurs between the 4th and 6th month of life. Some synchronisation in hair growth returns during pregnancy. And in the lactation period, women again return to synchronisation of hair loss.

The hair cycle is divided into three phases

What are the most common hair diseases?

1. Alopecia

Alopecia is a condition in which there is a reduction in the amount of hair/hair in areas where it is normally found. It is an autoimmune inflammatory disease. It has a chronic course.

Excessive hair loss can occur by two mechanisms:

• A larger percentage of hair goes into a resting phase. This results in increased daily loss. Most often, such hair loss occurs shortly after childbirth or when taking certain medications (heparin, vitamin A, retinoids, selenium, heavy metals, etc.).
• In the growth phase, when the hair follicle is very metabolically active, toxic damage can occur (e.g. cytostatics).

2. Seborrheic dermatitis

Seborrhoeic dermatitis is a common skin disease of the scalp. In many cases it has a chronic course.

One of the causes of the disease is increased sebum production. The sebaceous gland outlets are located primarily on the scalp. Therefore, in this article, we classify seborrheic dermatitis as a disease of the hair and scalp.

Symptoms of seborrhoeic dermatitis in children appear mainly on the top of the head (cradle cap). A variable thickness of oily, thickened and yellow-coloured scales develops in the vertex area.

Seborrhoeic dermatitis in adulthood affects people between 30 and 40 years of age. Symptoms of the disease include greasy or dry whitish scales.

3. Trichorrhexis nodosa

Trichorrhexis nodosa is a transverse fracture of the hair shaft. It is characterized by frayed ends on both sides. It can be part of the symptoms of the disease. Many times it appears after various aggressive cosmetic procedures.

The use of hot curling irons or curlers can also be the cause of its occurrence.

4. Trichonosis

Trichomoniasis is manifested by the formation of nodules on the hair shaft. One or more nodules may appear on the same hair shaft. They may form spontaneously or by the action of chemicals.

What vitamins help us to have beautiful and healthy hair?

The following table gives examples of common products available in the pharmacy

Biotin

Biotin is known to many of us as vitamin B7 or vitamin H. The name vitamin H is derived from the German term "Haar und Haut", which means hair and skin. Biotin is one of the water-soluble vitamins.

It has come into people's awareness mainly because several people attribute beneficial effects on hair and nails to it.

Among its effects are:

• it aids collagen formation
• keeps hair healthy, thick and strong
• reduces hair loss
• promotes hair growth
• slows down greying of hair
• promotes healthy and soft skin
• slows skin ageing and wrinkles
• prevents skin dryness

What role does biotin play in our hair?

Biotin is important for proper cell formation. It also helps in the formation of amino acids (the building blocks of proteins). We know that hair is made up of keratin. And it is biotin that provides our hair with keratin.

Biotin is often considered an alternative medicine that is used in the treatment of various hair disorders. However, there are only a limited number of studies that confirm the beneficial effects of biotin on hair.

On the other hand, there are scientific papers that confirm the link between biotin deficiency and hair deterioration.

Have you heard of uncombed hair syndrome?

Uncombed hair syndrome was first described in 1973. It is a rare syndrome and it is estimated that only about 100 people suffer from it worldwide.

The syndrome became more widely known in 2022 when a photograph of a little girl from the UK who resembled Boris Johnson went viral.

Uncombed hair syndrome is most common in children between the ages of 3 months and 12 years. In most cases, by adulthood the symptoms disappear.

Hair in this syndrome has the following typical features:

• blond to silver in colour.
• brittleness
• dryness
• they stand out on each side, resembling straw

According to some researchers, there is a link between the development of this syndrome and biotin deficiency. Specifically, biotinidase deficiency. Biotinidase deficiency is a hereditary disease.

Our skin and hair give us a warning signal even with a slight biotin deficiency. The skin problems that manifest with biotin deficiency are caused by a disorder of fatty acid metabolism.

Symptoms of biotin deficiency include:

• Hair loss (alopecia)
• periocular dermatitis
• scaly, red rash around the eyes, nose and mouth ('biotin deficient face')
• skin infections

Biotin can be taken as a dietary supplement or you can use cosmetics that contain biotin.

Cosmetics containing biotin are often used for:

• acne
• eczema
• hair loss

Which foods contain the most biotin?

The following table lists the 10 foods that contain biotin

Zinc

Zinc is one of the trace elements that we must supply to the body through food.

Zinc plays many roles in our body:

• it supports the proper functioning of the immune system
• cofactor of many enzymes
• participates in the formation of cells
• promotes wound healing
• it is involved in sperm formation

What role does zinc play in hair loss?

The male hormone testosterone is converted into its active form dihydrotestosterone by the enzyme 5-alpha reductase. This is found in the sebaceous glands of the hair follicles. Its action causes the hair follicles to shrink.

As a result, the hair thins, so-called miniaturization. With each hair cycle, the hair becomes thinner, shorter and gradually loses its colour. Dihydrotestosterone shortens the hair cycle and therefore accelerates hair loss.

According to some studies, zinc acts as an inhibitor of 5-alpha reductase. This means that it slows down the conversion of testosterone to dihydrotestosterone. This prevents hair loss.

According to some studies, zinc deficiency leads to changes in the protein structure of hair follicles. This weakens their structural integrity. Hair that grows out later falls out faster than it should.

Another study highlights the importance of zinc for hair regrowth. The study suggests that zinc is very important for efficient cell division of follicles. Proper cell division is important for improving the anagen phase of the hair growth cycle.

How does zinc deficiency manifest itself?

Zinc deficiency is manifested by:

• impaired gonadal function
• growth disorders
• delayed wound healing
• impaired taste and smell
• impaired immunity
• hair loss

Which foods contain zinc?

The foods that contain the most zinc include:

• Crustaceans and shellfish - oysters, crabs, mussels
• Meat - beef, pork, lamb
• Fish - sardines, salmon, plaice
• Legumes - chickpeas, beans, lentils
• Dairy products - milk, yoghurt, cheese
• Wholegrain cereals - oats, quinoa, brown rice
• Vegetables - peas, mushrooms, kale

Methionine

Methionine is an essential amino acid. The human body cannot make it, so we need to supplement it through diet.

The most important food sources of methionine include:

• Beef
• tuna
• tofu
• milk
• white beans
• nuts
• quinoa

The amino acids L-methionine and L-cysteine are important components of keratin. Keratin is considered an essential building block of hair and nails.

Methionine is characterized by the following effects:

• prevents hair breakage
• promotes hair growth
• prevents hair loss
• contributes to the formation of collagen
• protects the human body against free radicals

Methionine is recommended for the supportive treatment of diffuse hair loss caused by protein deficiency.

What products should we use?

Everyone would like to have beautiful and healthy hair. However, many women and men have problems with their hair or scalp.

There are over-the-counter products available in the pharmacy that can help solve the above problems.

1. Anti-hair loss products

If we want to have a thick mane, we need to pay attention to quality hair care in addition to a varied diet and supplements.

The first step in hair care is the application of an anti-hair loss shampoo. We should reach for shampoos that do not weigh down the hair.

The next step in hair care is the application of a serum. The serum acts directly on the hair follicles. As a result of its action, the hair does not fall out as much and the serum also promotes the growth of new hair.

The last step is the application of a toner, which will soothe the skin and make our beauty crown healthy and beautiful.

2. Anti-dandruff products

Dandruff plagues many people. When dealing with this unpleasant problem, we should focus on eliminating the cause of dandruff.

The most common cause of dandruff can be the use of inappropriate products (shampoos, conditioners, hairsprays).

A common cause is insufficient or excessive washing of the hair. Other triggering causes include stress, dehydration of the skin and an inappropriate diet (lack of vitamins and minerals).

More serious triggers include yeast, fungi or immune disorders.

3. Products that promote hair growth

You can promote hair growth in several ways. First of all, you should ensure a varied diet.

Of course, you can also find products in pharmacies containing vitamins to promote hair growth. However, these should not be a substitute for a varied diet rich in vitamins and minerals.

As far as cosmetic care is concerned, you should use products containing caffeine, which promotes hair growth. For the final touch, you should limit heat styling and frequent hair colouring.

How should we wash our hair properly?

Proper hair washing should consist of the following 7 steps:

1. Brush out styling product residue before washing.
2. Moisten hair with lukewarm water.
3. For short and medium-length hair, a walnut-sized amount is sufficient.
4. Use a little water to create a lather in the hair. Apply the shampoo lather in circular motions.
5. Rinse the shampoo completely out of the hair with clean water. Squeeze the hair when rinsing. It is recommended to rinse the hair with cold water to stimulate circulation in the scalp.
6. After rinsing, use a rinse-out conditioner. This creates a thin protective film around the hair. It adds shine to the hair. For extra care products, rinse with lukewarm water.
7. Wet hair is very sensitive. For this reason, wrap your hair in a towel. Never rub it dry with a towel.