What Vitamins and Minerals Are Good for Hair?

Do you have a hair obsession too? Are you researching what vitamins are good for hair ?


Is your hair thin, weak and falling out?


What vitamin is nourished by the hair, which vitamin is needed for the hair to grow stronger?


What vitamins are good for hair?


You want to use vitamins against hair loss; but you’re confused, aren’t you? See, which vitamin comes first for your hair?


Zinc: One of the most important minerals for hair is zinc. In zinc deficiency, your hair falls out. Zinc balances oil production in the hair.


It is abundant in liver, chicken meat, fish, milk and almonds. Don’t forget to add the pumpkin seeds.


However, it is very difficult to get zinc from food. Therefore, you should use it in tablet form. Do not neglect to use zinc tablets of a herbal brand.


Zinc nourishes not only the hair, but also your nails and skin; It is a cell regenerator.


Vitamin E: While we are talking about which vitamins are good for hair loss, let’s not forget the cell-renewing vitamin E.


It is found in nuts, olive oil, green leafy vegetables and red meat.


Just consuming vitamin E is not enough. It must be driven from the outside as well. You can also add it to your shampoo. We talked about what adds to the shampoo before in our post.


Vitamin A: Provides the development and lengthening of hair strands.


In red colored fruits and vegetables; in lettuce and spinach; It is also abundant in liver and fish.


Folic acid: Folic acid is vitamin B9.


Makes hair look lively and vibrant.


It is abundant in raw spinach. Folic acid is present in cabbage, broccoli, nuts and liver, apart from spinach.

Vitamin B4: Vitamin B4 is very important for the hair follicles, that is, the structure formed by the cells at the base of the hair.


It is also found in cabbage, meat, tomatoes, egg yolks and potatoes.


Vitamin B5: Helps to grow and strengthen hair.


Available in avocado, cauliflower, broccoli and peanuts.


Vitamin B6: It is a wonderful vitamin that revitalizes the hair.


It is found in bananas, potatoes, nuts, meat, fish, cabbage and spinach.


Selenium: If you have dandruff in your hair, here is your mineral. It prevents dandruff and revitalizes the scalp.


It is found in chocolate, meat, tomatoes, tuna and eggs.


Iron: If your hair is thinning and falling out, first think of iron deficiency. Because iron nourishes the hair follicles.


It is abundant in walnuts, meat, egg yolk and liver.


How to use vitamin ampoules that are good for hair?


Vitamins and minerals that are good for hair can also be used in ampoules.


You can buy vitamin B and E ampoules from the pharmacy and add them to your shampoo. Or you can apply it directly to your scalp.


It is also sold in the form of vitamin pills that are good for hair. You can pierce them with a pin and use them however you want.


Hair-beneficial vitamins, it’s not that complicated, is it? 🙂


We have listed the best vitamins for hair.




Vitamins deficiency negatively affects the brain

Dr. Natalia Andrianova, Internal Medicine Specialist and Liposomal Vitamins Consultant, announced that the deficiency of some vitamins negatively affects brain functioning.


In an interview with Gazeta.Ru, the specialist notes that vitamins of the В group, for example, are essential for supporting brain function. It contributes to energy metabolism, and without it nerve cells are exhausted and can die later. Its deficiency also contributes to the development of neurological diseases, poor memory and deterioration of intellectual abilities.

And she adds, as for the low level of vitamin B9 (folic acid) in the blood, it causes brain function disorder and increases the risk of dementia. Supplementing with this vitamin can improve brain functioning in people with psychological and mental disorders. It also helps slow the progression of Alzheimer’s disease.

And the specialist says, “Excessive alcohol consumption can cause a deficiency of thiamine (vitamin B1), which leads to cognitive disorders such as memory impairment. Also, a magnesium deficiency can cause anxiety, nervousness, fatigue, decreased attention and memory, and headaches. of the body in a state of stress. Therefore, it is necessary for the body, especially in the period of anxiety.”

And she adds, ascorbic acid (vitamin C) reduces the effects of physical and intellectual burden, improves blood circulation in the brain, improves oxygen supply to tissues, and strengthens capillary vascular membranes and neurons. This vitamin stimulates the absorption of B group vitamins. Anxiety and stress cause a decrease in the concentration of this vitamin in the body.

She says, “Iron helps support many important body functions, which affects vitality, concentration, digestive system function, the immune system, and body temperature regulation. Iron can also negatively affect the digestive system, so it is better to eat it in the form of fat.”

She points out that for the normal functioning of the brain, it is necessary to have coenzyme Q10, which provides the brain with energy. Tocopherol (vitamin E) is an antioxidant that strengthens short-term memory and helps to get rid of mood swings, and to absorb and remember new information. Its task is to protect nerve tissue from the effects of free radicals, which are toxic to cells.

And she adds, “Lecithin (phospholipids) is very important for children’s brain development, its normal functions and memory improvement. It affects cell membranes, which helps to improve the effect of vitamins in the required form necessary in the body.”

The main sources of vitamin D

Vitamin D



Vitamins are elements that the body needs for normal growth and development, as vitamin D helps the body absorb calcium, which is the main material for building and forming bones, a deficiency in it may lead to bone diseases such as osteoporosis and rickets, and vitamin D plays a role in the nervous system And in the muscles and in the immune system, where vitamin D can be obtained through three ways, either through the skin, from the diet, or from supplements, as the body can manufacture vitamin D naturally after the body is exposed to sunlight, but excessive exposure to sunlight may lead to Skin aging and skin cancer, and in this article, we will talk about the most prominent sources of vitamin D.






The main sources of vitamin D






Vitamin D is the only element that the body produces when exposed to sunlight. More than 50% of the world’s population may not be exposed to enough sunlight and 40% of the American population suffers from a deficiency in vitamin D, because most people spend most of their time outdoors. The house and wear sunscreen when they go out, and the diet is also low in sources high in vitamin D, and sources rich in vitamin D:




Salmon. herring. Cod liver oil. swordfish. Raw mushrooms. Raw shiitake mushrooms. canned tuna yolk. Fortified cow’s milk. Fortified orange juice. Fortified breakfast cereal. The nutritional value of vitamin D sources The daily requirement for vitamin D is 800 international units, and this need can be met when taking the most prominent sources of vitamin D, and for people who are not exposed to enough sunlight, they should take approximately 1000 international units

Why should I take vitamin D supplements in the morning?

The best time to be in the sun to get maximum vitamin D is between 10 am to 3 pm in the middle of the day, when the sun is at its highest and the body may be able to manufacture vitamin D more efficiently in less time. Vitamin Sources d food


In the winter, especially if you live in places where there is not enough sunlight, you can get vitamin D through foods such as:


– salmon


– red meat


– yolk


– liver


– Fortified foods Don’t go overboard with vitamin D


Taking too much vitamin D can have a negative effect on your body and can lead to a buildup of calcium that can weaken bones and damage the heart as well as the kidneys.


This applies to adults, including pregnant and breastfeeding women, the elderly, and children between the ages of 11 and 17.


Children 1 to 10 years of age should not exceed more than 50 micrograms with infants under 12 not exceeding 25 micrograms.”


While anyone can develop a vitamin D deficiency, some people are more likely than others. Vitamin D deficiency has a greater impact on postmenopausal women than it does on men.


People who are obese and over the age of 65 may also have lower levels of vitamin D due to their diet, little exposure to sunlight, or other factors.

Signs of vitamin D deficiency in the body

Vitamin D is one of the fat-soluble vitamins and is also called the sunshine vitamin, as the body manufactures it when exposed to ultraviolet rays of the sun, and sunlight is the most important factor in the manufacture of vitamin D in the body through the skin.

Dr. Olesya Savelyeva revealed that rapid fatigue and brittle nails indicate a lack of vitamin D in the body.

She pointed out that vitamin D contributes to many important processes taking place in the body, and is responsible for mood stability and good health.

She explained: “Vitamin D is an essential fat-soluble secosteroid (chemical compound) that can be produced in the body when exposed to sunlight or with foods. This vitamin is responsible for regulating the metabolism of minerals in the body and supporting the immune system, and is necessary for the growth and health of bones and the functioning of the heart. And blood vessels and to reduce inflammation as well as for the functioning of the thyroid gland and normal blood clotting.It also provides mood stability and a good state of health, “according to Russia Today.

She added: “Fatigue, depression, a weak immune system, weight gain, brittle nails and hair, excessive sweating, muscle weakness, sleep disturbances, rapid fatigue and mood swings are all signs indicating a lack of vitamin D in the body.”

And the doctor indicated that the body gets vitamin D with the foods and supplements that the person eats. The body also produces it when exposed to sunlight, as 15-30 minutes are sufficient to produce the body’s daily need of it.

Sources of Vitamin D

And she adds, “The most important sources of vitamin D are dairy products, mushrooms, fatty fish, and egg yolks. When you need to compensate for its deficiency, you must first consult a doctor who determines the appropriate dose of it.”

Difference between Vitamin D2 and D3

Vitamin D, dubbed the “sunshine vitamin,” is among the few nutrients that have received national attention and research funding in the past 10 years. Studies continue to show its efficacy for promoting normal blood sugar, immune health, and Positive mood Adequate vitamin D intake may be a problem for some people around the world, as nearly half of the world’s population is deficient in this vitamin Sales of vitamin D supplements have skyrocketed thanks to increased media coverage of this miraculous nutrient. This, the vitamin D options available are confusing to many, as there are two forms of vitamin D, namely vitamin D2 and vitamin D3, and confusion between the two is very common, so let’s take a look at the difference between each of these two forms of vitamin D.

Vitamin D2:

Vitamin D2, also known as ergocalciferol, is found in some plants such as mushrooms, by the plant’s response to sunlight. It is also found in some fortified foods and processed by irradiation as an inexpensive way to increase nutrient intake. It is also found in dairy-free milk, such as soy milk, coconut milk, etc.

Vitamin D3:
Known as cholecalciferol, this vitamin is the most biologically active form of vitamin D found in humans and animals. When the skin is exposed to sunlight, it converts cholesterol into the active form of vitamin D3. This form is involved in many biological processes and is crucial for promoting calcium absorption into the bones. And the discovery of vitamin D3 came through the efforts of scientists to discover which component in cod liver oil is responsible for its effectiveness against rickets. Cod liver oil contains huge amounts of vitamin D3, and it was a common supplement given to children before the twentieth century to protect against osteoporosis.

Which is more effective: Vitamin D2 or D3?
Most of the studies that compare, and still continue to compare, the effects of these two forms of vitamin D, all confirm that vitamin D3 is the best for the human body. Research over the past ten years has confirmed that vitamin D3 is more absorbable and more effective than vitamin D2.

Studies have also shown that vitamin D3 increases its effectiveness by at least 300% compared to vitamin D2, as the body cannot convert vitamin D2 into an active form as efficiently as vitamin D3, and vitamin D2 is broken down more quickly than vitamin D3. And more than 50 studies on vitamin D showed that vitamin D3 provides a significant decrease in the overall death rate, which exceeds the role of vitamin D2 in reducing the death rate significantly. Vitamin D3 supplementation has also been shown to maintain the level of vitamin D in the blood over the long term, especially in the winter months when sunlight is scarce.

The best way to get vitamin D:
Exposing your skin to sunlight every day can provide you with an indirect source of vitamin D. Sunlight itself does not contain the vitamin, but it does enhance the synthesis of the vitamin within your body. Exposure to healthy sunlight is the most ideal and natural way to ensure you are getting the right levels of Vitamin D.

The importance of vitamin D:

1. Helps absorb calcium and strengthen bones.
2. Maintains the functioning of the nervous system.
3. Reducing the risk of heart disease, including heart attacks and strokes.
4. Prevents the growth of cancer cells such as colon cancer or prostate cancer and others.
5. Reduces the risk of Alzheimer’s and depression and promotes brain health.
6. It enhances the functions of the immune system, thus resisting many diseases.
7. It prevents osteoporosis.

6 drinks to fight vitamin D deficiency.

Vitamin D is an essential nutrient needed for strong bones and overall good health. It is primarily obtained from sunlight, but many people struggle to get enough vitamin D from sunlight alone.


According to onlymyhealth, a vitamin D deficiency can lead to a range of health problems, including weak bones, an increased risk of falls, and an increased risk of chronic diseases such as diabetes, heart disease, and some types of cancer.


Drinks to combat vitamin D deficiency


While vitamin D supplements are a popular way to address a deficiency, there are also many drinks that can help increase your vitamin D levels. Here are some of the best drinks to fight a vitamin D deficiency:


1. Fortified milk


Milk is one of the best sources of vitamin D, but the amount of vitamin D in regular milk can vary depending on the time of year and the cow’s exposure to sunlight. For this reason, many brands fortify their milk with vitamin D to ensure consistent levels throughout the year. A cup can provide Just one serving of fortified milk provides up to a third of the recommended daily intake of vitamin D.


2. Fortified vegetable milk


If you’re lactose intolerant or follow a vegan diet, plant-fortified milks such as soy, almond, and oat milks can also provide a good source of vitamin D. Just be sure to choose a brand that’s fortified with vitamin D and check the label to make sure it has the right levels.


3. Orange juice


Many brands of orange juice are also fortified with vitamin D, making it an easy and convenient way to boost your intake. One cup of fortified orange juice can provide up to a quarter of the daily recommended amount of vitamin D.


4. Fortified cereals


Some cereals are fortified with vitamin D, making them a good breakfast option for those looking to boost their intake. Just be sure to choose a brand fortified with Vitamin D and check the label to make sure it has the right levels.


5. Herbal tea


Certain herbal teas, such as chamomile, can also provide a good source of vitamin D. Chamomile tea is often enjoyed before bed for its calming properties, but it can also help boost vitamin D levels.


6. Smoothies


Smoothies are a great way to combine several vitamin D-rich ingredients into one delicious drink. Try blending fortified or plant-based milk with yogurt, berries, and spinach for a nutrient-packed smoothie that can help boost your vitamin D levels.


In addition to incorporating these drinks into your diet, it is important to spend time outdoors to get natural exposure to sunlight, which is the best way to increase your vitamin D levels. If you are concerned about your vitamin D levels, be sure to speak with your healthcare provider. to determine the best course of action for you