{"id":302451,"date":"2020-11-03T12:12:00","date_gmt":"2020-11-03T11:12:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=302451"},"modified":"2024-05-01T14:17:22","modified_gmt":"2024-05-01T12:17:22","slug":"how-the-improve-hair-quality-and-which-vitamins-are-best-for-it","status":"publish","type":"post","link":"https:\/\/gymbeam.com\/blog\/how-the-improve-hair-quality-and-which-vitamins-are-best-for-it\/","title":{"rendered":"How the improve hair quality and which vitamins are best for it?"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.com\/blog\/how-the-improve-hair-quality-and-which-vitamins-are-best-for-it\/#How_does_the_hair_growth_work\" title=\"How does the hair growth work?\">How does the hair growth work?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.com\/blog\/how-the-improve-hair-quality-and-which-vitamins-are-best-for-it\/#Factors_that_affect_hair_quality\" title=\"Factors that affect hair quality\">Factors that affect hair quality<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.com\/blog\/how-the-improve-hair-quality-and-which-vitamins-are-best-for-it\/#Vitamins\" title=\"Vitamins\">Vitamins<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.com\/blog\/how-the-improve-hair-quality-and-which-vitamins-are-best-for-it\/#Minerals\" title=\"Minerals\">Minerals<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.com\/blog\/how-the-improve-hair-quality-and-which-vitamins-are-best-for-it\/#Bonus_tip\" title=\"Bonus tip\">Bonus tip<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.com\/blog\/how-the-improve-hair-quality-and-which-vitamins-are-best-for-it\/#What_can_I_do_for_quality_hair\" title=\"What can I do for quality hair?\">What can I do for quality hair?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.com\/blog\/how-the-improve-hair-quality-and-which-vitamins-are-best-for-it\/#What_to_take_from_it\" title=\"What to take from it?\">What to take from it?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>\u201cLong hair, short brain,\u201d is being said with false consolation by women, who wish to have&nbsp;<strong>thick and shiny waist length hair<\/strong>&nbsp;like their friends, but no matter what they do, they can\u00b4t achieve their goal.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Maybe you will be pleased by a fact that not everything is lost. Although hair quality is largely determined by factors, which we can not influence, there is still a significant part, which&nbsp;<strong>we can influence<\/strong>&nbsp;by our own. It would be a pity not to try it!<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"How_does_the_hair_growth_work\"><\/span>How does the hair growth work? <span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>But let\u00b4s take it from the beginning. In order to analyze in details what is behind the quality of our hair, firstly we should understand&nbsp;<strong>how the hair growth works<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Each&nbsp;<strong>follicle (the tissue that covers the hair and from which the hair grows)<\/strong>&nbsp;contains hair root made from protein cells. Oxygen then enters the bloodstream. The cells would not be able to divide without oxygen. This&nbsp;<strong>division creates a hair,&nbsp;<\/strong>that begins to press against the skin from below.&nbsp;<span style=\"color: #ff6600;\"><span class=\"tadv-color\">[3]<\/span>&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Gradually, the hair grows out of the skin. At that moment you can already see it on the surface of the head. When growing up, each&nbsp;<strong>hair passes through ceruminous gland.<\/strong>&nbsp;As a result, it is lubricated, which&nbsp;<strong>gives it the softness and shine.<\/strong>&nbsp;Over the time, the hair is not long enough to pass through the skin. Under such a hair, there is already a new hair slowly growing, which will push it out. \u201eOld\u201c&nbsp;<strong>hair then fell off&nbsp;<\/strong>and is replaced with \u201enew\u201c hair.<span style=\"color: #ff6600;\">&nbsp;<span class=\"tadv-color\">[3]<\/span>&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Factors_that_affect_hair_quality\"><\/span>Factors that affect hair quality<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>How our hair looks like, so for example&nbsp;<strong>its density, structure, color and quality,<\/strong>&nbsp;is largely influenced by&nbsp;<strong>genetics.<\/strong>&nbsp;Just as it can affect whether your hair will fall out or when you turn grey and so on. We, unfortunately, can\u00b4t change genetics.&nbsp;&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[1]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Other factors which we mostly can not affect, are&nbsp;<strong>age and gender.<\/strong>&nbsp;Unfortunately for us, ladies, men generally grow hair faster. As for old age, we can see the fastest hair growth between&nbsp;<strong>ages of 15 and 30.&nbsp;<\/strong>Then the process slows down and in some rare case also boldness can occur.<span style=\"color: #ff6600;\">&nbsp;<span class=\"tadv-color\">[2]<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Even if we can not do anything with some factors, it can be a consolation for us that we can partially influence our hair quality. An important role plays for example stress, smoking, as well as&nbsp;<strong>diet<\/strong>, which should be balanced and rich in&nbsp;<b>all macro nutrients and micro nutrients<\/b>. If there is a lack of certain substance in the body, we can help ourselves also with&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/vitamins\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">vitamin tablets<\/a>&nbsp;or other&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/hair-nails-and-skin\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">dietary supplements<\/a>. And which are the key to improve hair quality and its growth?<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/10\/vlasy-kocka-1124x749.jpg\" alt=\"What influences the hair growth\" class=\"wp-image-189749\" style=\"width:843px;height:562px\" title=\"What influences the hair growth\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/vlasy-kocka-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/vlasy-kocka-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/vlasy-kocka-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/vlasy-kocka.jpg 1800w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Vitamins\"><\/span>Vitamins<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">Vitamin A<\/h3>\n\n\n\n<p><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/vitamin-a\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Vitamin A<\/a>&nbsp;is one the vitamins soluble in fat and has an irreplaceable role in the body. It is involved for example in&nbsp;<strong>immune functions<\/strong>&nbsp;and is&nbsp;<strong>necessary for cells growth and skin health.<\/strong>&nbsp;It also plays an important role for hair, because it supports sebum secretion, thus helping to prevent hair breakage.&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[4] [10]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>During the intake of vitamin A, it is not the best decision to try to take it into body as much as possible. There are also studies that showed that too high intake of vitamin A (specifically it was 6700 micro grams, which is approximately eight times more than the recommended daily intake) can be toxic for the body, which can lead to&nbsp;<strong>hair loss.<\/strong> There is a limit to everything. Experimenting with such high vitamins intake should be done only by experts.&nbsp;<span style=\"color: #ff6600;\"><span class=\"tadv-color\">[4] [5] [6]<\/span>&nbsp;&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Reference intake value for vitamin A:<\/strong>&nbsp;800 \u03bcg&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[5]<\/span><\/p>\n\n\n\n<p><strong>Sources of vitamin A:&nbsp;<\/strong>beef, liver, eggs, fish, carrot, pumpkin, spinach, mango,&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/vitamin-a\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">dietary supplement<\/a>&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[27]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">B vitamins<\/h3>\n\n\n\n<p><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/vitamin-b\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">B vitamins<\/a>&nbsp;can include these vitamins, which together&nbsp;<strong>form so-called B complex<\/strong>:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>B1 (thiamine)<\/li>\n\n\n\n<li>B2 (riboflavin)<\/li>\n\n\n\n<li>B3 (niacin)<\/li>\n\n\n\n<li>B5 (pantothenic acid)<\/li>\n\n\n\n<li>B6<\/li>\n\n\n\n<li>B7 (biotin)<\/li>\n\n\n\n<li>B9 (folic acid)<\/li>\n\n\n\n<li>B12 (cobalamin)<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>We supplement all B vitamins by our own. The exception is biotin, which a healthy body can produce. If you have a problem with hair loss, you should be interested especially in&nbsp;<strong>intake of vitamins B2, B7, B9 and B12<\/strong>, because only these have been directly connected with hair loss.&nbsp;<span style=\"color: #ff6600;\"><span class=\"tadv-color\">[7] [8]<\/span>&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Biotin (B7) was studied by researchers, who studied 541 women aged 9-92. They all reported problems with hair loss. In 38% cases, the primary&nbsp;<strong>cause of hair loss was the lack of&nbsp;<\/strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/catalog\/product\/view\/id\/39700\/s\/biotin-vege-ostrovit\/category\/2593\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>biotin<\/strong><\/a><strong>&nbsp;in the body<\/strong>.<span style=\"color: #ff6600;\">&nbsp;<span class=\"tadv-color\">[8]<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Another study (this time it was a case study) focused on other issue, which is premature graying. Specially, 52 people with this problem at the age of 20, were examined. According to the results in these respondents, a&nbsp;<strong>general deficiency of vitamin B12 and B9&nbsp;<\/strong>was reveleated.&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[9]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Specially vegetarians or vegans&nbsp;<\/strong>may have the problem with the lack of B vitamin. Its source is the meat and animal products. If you avoid these products, it is suitable to focus on the intake of B vitamins, for example taking a&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/vitamin-b-complex-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">dietary supplement<\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Reference intake value for vitamin B: [5] [27]<\/h3>\n\n\n\n<figure class=\"wp-block-table is-style-regular\"><table class=\"has-fixed-layout\"><thead><tr><th>VITAMIN<\/th><th>REFERENCE VALUE FOR INTAKE<\/th><th>SOURCES<\/th><\/tr><\/thead><tbody><tr><td>B1 (thiamine)<\/td><td><center>1,1 mg<\/center><\/td><td>meat, yeast, entrails, legumes<\/td><\/tr><tr><td><strong>B2 (riboflavin)<\/strong><\/td><td><center>1,4 mg<\/center><\/td><td>meat, yeast, entrails, legumes, milk, leaf vegetable<\/td><\/tr><tr><td>B3 (niacin)<\/td><td><center>16 mg<\/center><\/td><td>yeast, entrails, legumes, corn<\/td><\/tr><tr><td>B5 (pantothenic acid)<\/td><td><center>6 mg<\/center><\/td><td>entrails, meat, fish, egg yolk, yeast, rice<\/td><\/tr><tr><td><strong>B6<\/strong><\/td><td><center>1,4 mg<\/center><\/td><td>meat, yeast, egg yolk, soy, vegetable<\/td><\/tr><tr><td>B7 (biotin)<\/td><td><center>50 \u03bcg<\/center><\/td><td>eggs, soybeans, fish<\/td><\/tr><tr><td>B9 (folic acid)<\/td><td><center>200 \u03bcg<\/center><\/td><td>leaf vegetable, cereals, legumes, liver<\/td><\/tr><tr><td>B12 (cobalamin)<\/td><td><center>2,5 \u03bcg<\/center><\/td><td>eggs, meat, yeast, entrails<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/10\/IMG_6350-1124x749.jpg\" alt=\"Vitamins for long and quality hair\" class=\"wp-image-189713\" style=\"width:843px;height:562px\" title=\"Vitamins for long and quality hair\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/IMG_6350-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/IMG_6350-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/IMG_6350.jpg 1199w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Vitamin C<\/h3>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"614\" height=\"501\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/10\/vit-C-2.jpg\" alt=\"Vitamin C 1000 mg - GymBeam\" class=\"wp-image-189911\" title=\"Vitamin C 1000 mg - GymBeam\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/vit-C-2.jpg 614w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/vit-C-2-400x326.jpg 400w\" sizes=\"auto, (max-width: 614px) 100vw, 614px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p><\/p>\n\n\n\n<div style=\"height:50px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/vitamin-c-1000-mg-gym-beam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Vitamin C<\/a>&nbsp;is in the body important for metabolism of amino acids, thereby participating on collagen synthesis, which is&nbsp;<strong>an important part of hair structure<\/strong>. It also supports for example the iron absorption. The lack of vitamin C is not that huge problem for the hair. Crucial would be its lack in processes linked with&nbsp;<strong>collagen and iron<\/strong>, which are very important&nbsp;<strong>for hair quality.<\/strong>&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[8]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Reference intake value for vitamin C:&nbsp;<\/strong>80-125 mg, higher values apply to older people and breastfeeding women&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[5] [30]<\/span><\/p>\n\n\n\n<p><\/p>\n\n\n\n<p><strong>Sources of vitamin C:&nbsp;<\/strong>citrus, strawberries, tomatoes, peppers, broccoli,&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/vitamin-c-1000-mg-gym-beam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">dietary supplement<\/a><span style=\"color: #ff6600;\">&nbsp;<span class=\"tadv-color\">[27]<\/span><\/span><\/p>\n<\/div>\n<\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-h3\">Vitamin D<\/h3>\n<\/div><\/div>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1040\" height=\"828\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/10\/d-1.jpg\" alt=\"Vitamin D3 1000 IU - GymBeam\" class=\"wp-image-189929\" title=\"Vitamin D3 1000 IU - GymBeam\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/d-1.jpg 1040w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/d-1-400x318.jpg 400w\" sizes=\"auto, (max-width: 1040px) 100vw, 1040px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p><\/p>\n\n\n\n<div style=\"height:30px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><a href=\"https:\/\/gymbeam.com\/vitamin-d3-2000-iu-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Vitamin D<\/a>&nbsp;is one of the vitamins soluble in fat. It is important for example for proper functioning of immune system, healthy teeth, bones and skin. Sufficient intake for healthy bones is important especially for women during menopause. The lack of vitamin D can have negative&nbsp;<strong>effect on hair loss.<\/strong>&nbsp;In rare case it can lead to alopecia, what is disease that causes hair loss.<span class=\"tadv-color\">&nbsp;<span style=\"color: #ff6600;\">[11]<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>This is confirmed by results of a study that compared the level of vitamin D in healthy individuals and individuals with alopecia. Patients with alopecia had significantly lower level of vitamin D and in addition, there was a significant&nbsp;<strong>correlation between this disease and level of vitamin D in the body<\/strong>.&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[12]&nbsp;<\/span><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<p>If you feel that this problem might affect also you, do not worry. Supplementing vitamin D is not difficult. We can also draw it&nbsp;<strong>by staying in the sun,<\/strong>&nbsp;especially from UVB rays falling on our skin. If it is possible, we should expose the largest possible part of the body to sunlight around noon (at least for 10 minutes). They are the strongest at this time. If it is not possible,&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/vitamin-d3-1000-iu-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">dietary supplement in the form of D3<\/a>&nbsp;will help.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Reference intake value for vitamin D:&nbsp;<\/strong>5 \u03bcg&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[5]<\/span><\/p>\n\n\n\n<p><strong>Sources of vitamin D:&nbsp;<\/strong>fatty fish, yeast, eggs, milk, UVB rays falling on the skin,&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/vitamin-d3-1000-iu-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">dietary supplement in the form of D3<\/a>&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[27]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"28760,29691,46072,40864,49300,29943,6503,37927,28393,31256,29715,41077,36253,36676\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Vitamin E<\/h3>\n\n\n\n<p><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/vitamin-60-e-kaps-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Vitamin E<\/a>&nbsp;is involved in&nbsp;<strong>the balance of harmful free radicals and antioxidants in the body.<\/strong>&nbsp;Opinions differ on whether vitamin E affects hair and hair loss. According to study by Beoye and his team, people with alopecia had a 34,5% increase of hair growth after eight months supplementation of vitamin E. On contrary, Naziroglu with colleagues did not find any statistically important differences in the level of vitamin E in the body of healthy people and patients with alopecia.&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[13] [14]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>So we can not say for sure where the truth is. However, if you will have sufficient amount of vitamin E in the body, it will be only beneficial.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Reference intake value of vitamin E:&nbsp;<\/strong>12 mg&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[5]<\/span><\/p>\n\n\n\n<p><strong>Sources of vitamin E:&nbsp;<\/strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/oils\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">vegetable oils<\/a>, leaf vegetable,&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/grains-and-cereals\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">wholegrain products<\/a>,&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/nuts-and-seeds\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">nuts<\/a>,&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/vitamin-60-e-kaps-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">dietary supplement<\/a><span style=\"color: #ff6600;\">&nbsp;<span class=\"tadv-color\">[27]<\/span><\/span><\/p>\n\n\n\n<p>More information about the intake of vitamins and minerals, not only connected with the hair, you will find in the article&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/what-nutritional-supplements-are-suitable-for-women\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Which dietary supplements are suitable for women?<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"1035\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/10\/ctveraty-1124x1035.jpg\" alt=\"Vitamins for quality hair\" class=\"wp-image-189627\" style=\"width:843px;height:776px\" title=\"Vitamins for quality hair\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/ctveraty-1124x1035.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/ctveraty-400x368.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/ctveraty-1536x1415.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/ctveraty-2048x1886.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Minerals\"><\/span>Minerals<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">Iron<\/h3>\n\n\n\n<p><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/iron\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Iron<\/a>&nbsp;is one of the minerals that is&nbsp;<strong>lacking in the body the most often<\/strong>. In women, this deficit can be associated, for example, with heavy menstruation, when they are bigger blood losses from the body. There are several external acts of the lack of iron that can be visible on the first sight. We can mention, for example,&nbsp;<strong>pale or dry skin, dry hair and brittle nails&nbsp;<\/strong>that have tendency to split.&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[15]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Indian study examined the link between low level of iron in the body and its effect on hair. The study was performed on 35 students aged 20, who suffered from premature hair graying. In this case, the researchers confirmed that not only the low level of&nbsp;<strong>iron, but also vitamin D3 or calcium,&nbsp;<\/strong>played a role.&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[16]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>The lack of iron can have also other negative effects. Study by Shrivastava determined the low level of iron as the cause of&nbsp;<strong>hair loss<\/strong>&nbsp;in women. Researcher Olsen with colleagues came to the same conclusion.&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[17] [18]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>The relationship between the low level of iron and negative effects on hair is thus undeniable.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>In this context, it is important to mention the importance of&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/vitamin-c\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">vitamin C<\/a>, which&nbsp;<strong>supports the absorption of&nbsp;<\/strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/iron\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>iron<\/strong><\/a>. In the case of supplementation, it is appropriate to take both of these supplements together. In the case of diet, is it then appropriate to combine meat (as a source of iron) and for example pepper (as a source of vitamin C).<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Reference intake value of iron:&nbsp;<\/strong>14 mg&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[5]<\/span><\/p>\n\n\n\n<p><strong>Sources of iron:&nbsp;<\/strong>red meat, poultry, eggs, fruit, green vegetable,&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/iron-complex-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">dietary supplement<\/a>&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[27]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Selenium<\/h3>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"1035\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/10\/sel-1124x1035.jpg\" alt=\"Selenium - GymBeam\" class=\"wp-image-189947\" title=\"Selenium - GymBeam\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/sel-1124x1035.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/sel-400x368.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/sel.jpg 1289w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p><\/p>\n\n\n\n<div style=\"height:50px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><a href=\"https:\/\/gymbeam.com\/selenium-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">Selenium<\/a>&nbsp;is trace element, which is necessary for many bodily processes, for example it contributes to the maintenance of healthy hair. For example, Venton and his team described its effect in his qualitative study. Examined people had long-term problems with hair pigmentation (in this case it was insufficient coloration \u2013 grey hair). It was recovered 6-12 months after the intravenous selenium treatment. However, the study should be taken with a grain of salt, because it was performed on only 4 people.&nbsp;<span style=\"color:#ff6600\" class=\"tadv-color\">[8] [19]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Selenium has also played a role in patients with ovarian cancer, who undertook chemotherapy. In connection with selenium replacement,&nbsp;<strong>a significant reduction of hair loss was proven&nbsp;<\/strong>compared to patients, who did not receive selenium.&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[20]<\/span><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<p>Although sufficient amount of selenium in the body is desirable, it is again important to watch out for its overdose. Excessive amount of selenium (study reports 400 micro grams) can be toxic for the body and could lead to nausea, brittle nails and&nbsp;<strong>rapid hair loss<\/strong>.&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[21]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Reference intake value of selenium:<\/strong>&nbsp;55 \u03bcg&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[5]<\/span><\/p>\n\n\n\n<p><strong>Sources of selenium:&nbsp;<\/strong>organic meat, seafood,&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/walnuts-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">walnuts<\/a>,&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/selenium-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">dietary supplement<\/a>&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[27]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/10\/vlasyy-1124x749.jpg\" alt=\"Vitamins for long and quality hair\" class=\"wp-image-189697\" style=\"width:843px;height:562px\" title=\"Vitamins for long and quality hair\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/vlasyy-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/vlasyy-400x266.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/vlasyy-1536x1023.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/vlasyy.jpg 1800w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Zinc<\/h3>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"792\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/10\/zinc-792x1124.jpg\" alt=\"Zinc 100 tab - GymBeam\" class=\"wp-image-189654\" title=\"Zinc 100 tab - GymBeam\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/zinc-792x1124.jpg 792w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/zinc-282x400.jpg 282w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/zinc-1083x1536.jpg 1083w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/zinc-1444x2048.jpg 1444w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/zinc.jpg 1800w\" sizes=\"auto, (max-width: 792px) 100vw, 792px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p><\/p>\n\n\n\n<div style=\"height:150px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><a href=\"https:\/\/gymbeam.com\/zinc\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Zinc<\/a>&nbsp;is vital element&nbsp;<strong>necessary for proper functioning of the body<\/strong>. It is important for immunity, nervous system or reproductive functions. It also plays and important role in the metabolism of macro nutrients. Its lack is often connect with deteriorated quality of nails, skin and hair.&nbsp;<span style=\"color: #ff6600;\" class=\"tadv-color\">[8]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>This is also approved by a review study in patients with alopecia, which shows that 4 out of 6 case control studies confirmed&nbsp;<strong>low level in patients with alopecia<\/strong>&nbsp;compared to the groups of healthy people. A strong correlation between the lack of zinc in the body and hair loss was also confirmed by study by Kil and other authors.<span style=\"color: #ff6600;\">&nbsp;<span class=\"tadv-color\">[22] [23]<\/span><\/span><\/p>\n\n\n\n<p> <\/p>\n\n\n\n<p><strong>Reference intake value of zinc: <\/strong>10 mg&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[5]<\/span><\/p>\n\n\n\n<p><strong>Sources of zinc: <\/strong>meat, mollusks, <a aria-label=\"legumes, wholegrain products, (opens in a new tab)\" href=\"https:\/\/gymbeam.com\/grains-and-cereals\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">legumes, wholegrain products,<\/a><a href=\"https:\/\/gymbeam.com\/other-cereals\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"> <\/a><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.com\/zinc-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">dietary supplement <span class=\"tadv-color\" style=\"color: #ff6600;\">[27]<\/span><\/a><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Bonus_tip\"><\/span>Bonus tip<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">Collagen<\/h3>\n\n\n\n<p><strong>Collagen forms a big part of all protein in the body.&nbsp;<\/strong>It is rich in amino acids, which the body needs to produce hair protein. In addition, collagen acts as antioxidant. It fights against compounds that appear in the body due to stress, smoking, consuming poor quality food or drinking alcohol. A high amount of these compounds should damage cells, protein, DNA as well as hair follicles.&nbsp;<span style=\"color: #ff6600;\">&nbsp;<span class=\"tadv-color\">[24]<\/span>&nbsp;<span class=\"tadv-color\">[25]<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Furthermore,&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/collagen-beauty-shot-beastpink.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>collagen<\/strong><\/a>&nbsp;<strong>helps hair skin<\/strong>. It contributes to the elasticity and strength of suede (one of the skin parts). In case that it would not fulfill this function, it could lead to hair loss. Improving the elasticity of suede after using collagen compared to placebo group, was seen already after eight weeks of the study, which examined 69 women aged 35-55.&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[26]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>The article&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/how-to-choose-the-best-collagen-for-healthy-skin-and-joints\/\"><strong>How to choose the best collagen for healthy skin and joints?<\/strong><\/a>&nbsp;will help you to choose the right collagen.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>In addition to collagen, you should also not forget&nbsp;<strong>other protein<\/strong>, which have, among other things, building function, contributing to the quality and growth of hair. If you do not know how to supplement protein, you can help for example with&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/whey-protein\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>whey protein<\/strong><\/a>&nbsp;or get inspired by our&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/20-foods-with-which-you-can-easily-add-protein-to-your-diet\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>article about protein sources<\/strong><\/a>. Especially for women is designed&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/protein-yum-yum-whey-1000-g-beast-pink.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">protein Yum Yum Whey<\/a>, which also contains substances that women often lack (eg magnesium, iron or vitamin B6).<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Sources of collagen:<\/strong>&nbsp;eggs, fish, seafood, vegetable,&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/colla-pink-beastpink.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Colla Pink \u2013 BeastPink<\/a>&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[28]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"What_can_I_do_for_quality_hair\"><\/span>What can I do for quality hair?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">Diet<\/h3>\n\n\n\n<p>As already mentioned, the most important factor of quality hair that you can influence, is&nbsp;<strong>quality and balanced diet<\/strong>&nbsp;containing enough macro nutrients as well as micro nutrients. If you do not know how to do it, for the beginning it will be enough to add more&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/nuts-and-seeds\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>nuts<\/strong><\/a><strong>, fat fish, eggs,&nbsp;<\/strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/other-cereals\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>legumes<\/strong><\/a><strong>,&nbsp;<\/strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/dried-fruit\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>fruit<\/strong><\/a><strong>&nbsp;and vegetable&nbsp;<\/strong>to you diet. Especially with nuts, pay attention to the amount, they have more calories that you would like.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>The article&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/how-to-calculate-energy-and-macronutrient-intake-for-weight-loss-or-muscle-gain\/\" aria-label=\" (opens in a new tab)\"><strong>How to calculate the intake of energy and macro nutrients for weight loss or muscle gain?<\/strong><\/a>&nbsp;can help you to set up optimal caloric intake.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>If you are a vegetarian or vegan, you should pay more attention to the intake of vitamins and minerals. Animal products are&nbsp;<strong>rich sources of mineral substances<\/strong>. If you have excluded them from the diet, you should know how to supplement them. It is very appropriate to have regular check-ups, which will show you the level of vitamins and minerals in the body. If you lack them, you should also take&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/hair-nails-and-skin\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">dietary supplements<\/a>, which will help you with the intake.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>People on diet with unreasonably low caloric deficit or people with with eating disorders might have problem with sufficient intake of vitamins and minerals. In this case, it is appropriate to consult the level of these substances with doctors.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>In connection with the intake of vitamins, minerals and hair quality, it is important to pay attention to&nbsp;<strong>medicines that can cause hair loss.<\/strong>&nbsp;These include, for example blood thinners,&nbsp; cholesterol lowering drugs, antidepressants, amphetamines (used to treat attention deficit disorders), medicines for gout, beta-blockers for high blood pressure or anti rheumatic drugs. Try to do everything so you do not have to take these medications regularly. A surprise for the women can be also a fact that&nbsp;<strong>hair loss can be associated with the use of hormonal contraception<\/strong>.&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[29]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/10\/strava-1124x749.jpg\" alt=\"Diet for hair growth\" class=\"wp-image-189671\" style=\"width:843px;height:562px\" title=\"Diet for hair growth\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/strava-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/strava-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/strava-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/strava.jpg 2000w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Care<\/h3>\n\n\n\n<p><strong>The way how you take care about your hair&nbsp;<\/strong>has a certain affect on the appearance of your hair. It is appropriate to invest money to more quality shampoos and care cosmetics, which will perfectly fit your hair type. If you buy the cheapest shampoo in the supermarket, you can\u00b4t expect miracles. It will help your when if you will regularly&nbsp;<strong>trim and nourish it with masks<\/strong>. These you can make by yourself at home, there are plenty of recipes.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>In order not to harm your hair, it is not recommended to blow it off frequently and for a long time with hot air without the treatment with a protective product. Frequent&nbsp;<strong>ironing, curling and dyeing&nbsp;<\/strong>do not help them either. If you want to minimize hair breakage, do not go to sleep with wet hair. You will not harm your hair when wearing loose ponytail overnight.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"What_to_take_from_it\"><\/span>What to take from it?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Many factors affect the appearance of your hair. Unfortunately, some of them we can not affect, but some we can. It is important to focus on those we can affect, so you can say, that you did maximum effort for the appearance of you hair. Start with&nbsp;<strong>healthy balanced diet and care.&nbsp;<\/strong>You will see that the results will come. But if you are still not satisfied with its appearance, try for example a new hairstyle. Even a change like this can help your hair.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>If the article was beneficial for you, share it with your friends. Maybe they have the same problem and will be happy, when they finally find a solution how to achieve thick and long hair.<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/vitamins\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tVitamins\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/hair-nails-and-skin\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tHair, nails and skin\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Hair quality is partially genetic. There are also factors which we can influence. We should focus on the right diet, care and especially on the intake of vitamins and minerals. Which are key for quality and long hair and how to supplement them? <\/p>\n","protected":false},"author":100,"featured_media":190661,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":11,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[77],"tags":[6749,7571,6869,7559],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-302451","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-nutrition","8":"tag-collagen","9":"tag-hair","10":"tag-minerals","11":"tag-vitamins","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>How the improve hair quality and which vitamins are best for it? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"You get shiny, thick and healthy hair with quality care and a balanced diet. 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Check out which vitamins and minerals will help you to improve hair quality!\" \/>\n<meta property=\"og:url\" content=\"https:\/\/gymbeam.com\/blog\/how-the-improve-hair-quality-and-which-vitamins-are-best-for-it\/\" \/>\n<meta property=\"og:site_name\" content=\"GymBeam Blog\" \/>\n<meta property=\"article:published_time\" content=\"2020-11-03T11:12:00+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2024-05-01T12:17:22+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/ako-zlepsit-kvalitu-vlasov-1-min.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"630\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Simona Svobodov\u00e1\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Simona Svobodov\u00e1\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"15 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/gymbeam.com\/blog\/how-the-improve-hair-quality-and-which-vitamins-are-best-for-it\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/how-the-improve-hair-quality-and-which-vitamins-are-best-for-it\/\"},\"author\":{\"name\":\"Simona Svobodov\u00e1\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/680bf44f1718322327563d45611c3dda\"},\"headline\":\"How the improve hair quality and which vitamins are best for it?\",\"datePublished\":\"2020-11-03T11:12:00+00:00\",\"dateModified\":\"2024-05-01T12:17:22+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/how-the-improve-hair-quality-and-which-vitamins-are-best-for-it\/\"},\"wordCount\":2937,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/how-the-improve-hair-quality-and-which-vitamins-are-best-for-it\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/ako-zlepsit-kvalitu-vlasov-1-min.png\",\"keywords\":[\"collagen\",\"hair\",\"minerals\",\"vitamins\"],\"articleSection\":[\"Nutrition supplements\"],\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/gymbeam.com\/blog\/how-the-improve-hair-quality-and-which-vitamins-are-best-for-it\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/gymbeam.com\/blog\/how-the-improve-hair-quality-and-which-vitamins-are-best-for-it\/\",\"url\":\"https:\/\/gymbeam.com\/blog\/how-the-improve-hair-quality-and-which-vitamins-are-best-for-it\/\",\"name\":\"How the improve hair quality and which vitamins are best for it? - GymBeam Blog\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/how-the-improve-hair-quality-and-which-vitamins-are-best-for-it\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/how-the-improve-hair-quality-and-which-vitamins-are-best-for-it\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/ako-zlepsit-kvalitu-vlasov-1-min.png\",\"datePublished\":\"2020-11-03T11:12:00+00:00\",\"dateModified\":\"2024-05-01T12:17:22+00:00\",\"description\":\"You get shiny, thick and healthy hair with quality care and a balanced diet. 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