5 składników odżywczych wpływających na jakość włosów
Mia Hoffmann
2026-03-18
5 min. czytania
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1 zdjęcie
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Zdrowe włosy są kluczowym elementem wyglądu zarówno dla kobiet, jak i mężczyzn. Istnieje wiele produktów na rynku, które przeznaczone są do poprawnego żywienia włosów. Jednak istotną rolę odgrywa także odpowiednia dieta, ponieważ składniki odżywcze zawarte w jedzeniu mogą również przyczynić się do poprawy jakości włosów.
The influence of nutritional status on hair health
Multiple factors influence the health of hair, and one of them is the nutritional status of the body. Inadequate nutrition can weaken hair and lead to excessive hair loss. There are numerous products available for enhancing hair health, but they often do not suffice. A significant step could be the introduction of a suitable dietary plan and the intake of essential nutrients. Hair primarily comprises protein, water, minerals, fatty acids, and pigments. If the body is not adequately nourished, the hair structure can change and become thinner and more susceptible to breakage. Furthermore, inadequate nutrition can lead to excessive hair loss. Particularly hazardous are weight-loss diets, which can lead to nutrient deficiencies and worsen the condition of hair. Research has demonstrated that as many as 30% of women who adhere to weight-loss diets experience unwanted effects, such as excessive hair loss, worsening of nail and skin quality.
5 dietary constituents influencing hair health
A balanced diet should provide all the essential nutritional components. Certain ones, such as zinc, iron, biotin, vitamin B12, or polyunsaturated fatty acids (PUFAs), have a particular influence on hair growth and health.
Biotin, also known as Vitamin H or B7
Biotin is regarded by many as a significant component that enhances hair condition. Women typically resort to supplements containing this component when the state of their hair declines. However, it is essential to highlight that biotin supplementation is effective only in individuals who have been identified as deficient. Such deficiencies are not widespread in society, as biotin is generally available in food products and is synthesized in the human body by intestinal bacteria (E. L. Guo, R. Katta 2017). If deficiencies do occur, it is advisable to increase biotin intake through diet rather than resorting to supplements. Sources of biotin include meat, eggs, fish, and grain products. An excessively low level of biotin in the body can be the primary cause of excessive hair loss (M. Jarosz et al. 2020).
Cinnamon
This essential component is crucial for the development of hair follicles and therefore plays a significant role in maintaining hair health. Insufficient levels of zinc can result in significant hair fragility. Low levels of this element in the body may be due to inadequate intake through diet. Additionally, certain medications can interfere with its absorption. In one study, the effect of zinc supplementation was examined in patients with telogenic hair loss who had deficiencies. The cause of telogenic hair loss is the prolongation of the last phase of hair loss - the telogen phase. It is based on the dormant state of the hair, which lasts from 2 to 4 months. During this time, old hairs are replaced by new ones. In the case of telogenic hair loss, the percentage of hairs in the telogen phase is higher, while the percentage of hairs in the growth phase is lower (L.. Brzezińska-Wcisło et al. 2003). The study showed that supplementation was effective in all cases: a significant improvement was observed, and even complete recovery (T.. Karashima et al. 2012). However, it should be noted that the intake of dietary supplements containing zinc may not have an effect on improving the hair status in individuals who have not been found to have deficiencies in this component. The main sources of zinc in the diet are meat, cheese, cereal products, and eggs (M.. Jarosz et al. 2020).
This metallic element is iron
Iron deficiency is the most common deficiency of nutrients. Moreover, inadequate supply of iron is one of the factors that contribute to excessive hair loss. There are many enzymes in hair follicles that require this element to function properly (E. L. Guo, R. Katta 2017). The risk of iron deficiency is particularly high among individuals who follow a vegetarian diet and avoid meat consumption. Iron occurs in two forms: heme and non-heme. The former is found in meat and is absorbed at around 20%, while the latter is only absorbed at around 5% and is mainly found in whole grains and vegetables (H. Ciborowska, A. Rudnicka 2009). Ensuring adequate intake of iron through the diet is very important, however, supplementation can also be considered if necessary.
Cobalamin, commonly referred to as Vitamin B12
Another key component, which can negatively impact the state of the hair if supplied in an inadequate amount, is cobalamin, also known as vitamin B12. The deficiency of this vitamin may be due to insufficient intake along with food. The main reason is often the non-adherence to a suitable vegan diet, which eliminates sources of vitamin B12 of animal origin. A rapid loss of vitamin B12 can lead to skin issues and increased fragility and hair loss (Almohanna et al., 2019).
Polyunsaturated fatty acids
Polyunsaturated fatty acids, especially linoleic and alpha-linolenic acids, play a significant role in maintaining good hair health. Inadequate supply of these can lead to excessive hair loss and brow lightening, whereas arachidonic acid can promote their growth. Rich sources of omega-3 fatty acids can be found in fatty fish such as salmon, mackerel, or tuna, while good sources of omega-6 fatty acids are plant oils such as sunflower, rapeseed, corn, or peanut oil.
Summary
A properly composed diet provides all the necessary nutrients, including those that have a positive impact on hair health. It is crucial to focus particularly on the nutrients described above. In the case of low levels of these nutrients in the body, it is recommended to increase the consumption of products that are rich in them. If this does not yield the expected results, the use of dietary supplements may be considered.
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