Here’s the detailed article on the best dietary supplements for hair strengthening and growth.
The best dietary supplement for strengthening and hair growth: Full guide
Section 1: Why are dietary supplements important to hair health?
Healthy hair is not only beauty, but also a reflection of the general state of the body. Many factors affect the condition of the hair: genetics, hormonal background, stress, diet, and environmental effects. When the body experiences a deficiency of certain nutrients, this immediately affects the hair: they become dull, brittle, fall out.
Bades (biologically active additives) are designed to replenish the deficiency of vitamins, minerals and other beneficial substances that we do not get enough from food. They are not medicines, but can provide significant support to the body in providing it with the necessary elements for normal functioning, including for hair health.
1.1. The role of nutrition in the health of the hair
Hair consists mainly of keratin protein. For its synthesis, the body needs amino acids that we get from food. Protein deficiency, especially with strict diets, can lead to hair loss. In addition to protein, other nutrients are important:
- Vitamins: A, B, C, D, E, H (biotin)
- Minerals: Iron, zinc, selenium, copper
- Omega-3 fatty acids
If the body lacks these substances, the hair becomes weak, dull, brittle and begins to fall out.
1.2. Causes of hair loss
There are many reasons for hair loss:
- Androgenic alopecia: Genetic predisposition, hormonal changes (often in men).
- Telegnum alopecia: Hair loss after stress, illness, pregnancy, medication.
- Autoimmune diseases: Alopecia areata.
- Nutrient deficiency: Lack of iron, zinc, vitamins.
- Thyroid diseases: Hypothyroidism, hypertreenineosis.
- Infections: Fungal diseases of the scalp.
- Medicines: Some drugs can cause hair loss.
- Age changes: With age, the hair becomes thinner and less often.
- Incorrect care: Excessive use of a hairdryer, ironing, chemical curling, staining.
Bades can help in cases where hair loss is associated with a deficiency of nutrients or stress. In other cases, a doctor’s consultation and treatment of the underlying disease are needed.
1.3. When is it worth thinking about taking dietary supplements?
Reception of hair dietary supplements can be justified in the following situations:
- Hair loss: If you notice that the hair falls out more than usual.
- Grightness and dry hair: If the hair has become brittle, dry and split.
- Slow hair growth: If the hair grows very slowly.
- Dull hair color: If the hair has lost its shine and became dull.
- Unstable nutrition: If you adhere to a strict diet or do not get enough vitamins and minerals from food.
- Stress: If you experience severe stress.
- After illness or pregnancy: After illness or pregnancy, the body may need additional support.
- Vegetarianism and veganism: Vegetarians and vegans often experience a deficiency of vitamin B12, iron and zinc.
Before starting to receive dietary supplements, it is recommended to consult a doctor to exclude other causes of hair loss and choose the optimal composition of the additive.
Section 2: Basic Vitamins and Minerals for Hair Health
Hair for growth and health needs a whole range of vitamins and minerals. We will analyze the most important.
2.1. Vitamin a
Vitamin A is necessary for the growth of all cells, including hair cells. It also helps the skin of the head to produce skin lard, which moisturizes the hair and makes it shiny.
- Sources: Carrots, pumpkin, sweet potatoes, spinach, cabbage, eggs, liver.
- Deficiency: Dryness and brittle hair, hair loss.
- Cautions: Excess vitamin A can be toxic. Do not exceed the recommended dose.
2.2. B vitamins b
B vitamins play an important role in metabolism and are necessary for the growth and health of hair.
- Vitamin B7 (Biotin): The most famous hair vitamin. Participates in the synthesis of keratin, the main building material of the hair.
- Sources: Eggs, nuts, seeds, salmon, avocados, sweet potatoes.
- Deficiency: Hair loss, fragility of nails, skin rashes.
- Cautions: Reception of large doses of biotin can distort the results of some laboratory tests.
- Vitamin B12 (cobalamin): It is necessary for the formation of red blood cells, which cause oxygen and nutrients to hair follicles.
- Sources: Meat, fish, eggs, dairy products. (Vegetarians and vegans need additives B12).
- Deficiency: Hair loss, weakness, fatigue.
- Other B vitamins B: Thiamine (b1), riboflavin (b2), niacin (b3), pantotenic acid (B5), pyridoxine (B6), folic acid (B9). All of them participate in various metabolic processes that are important for the health of the hair.
2.3. Vitamin C.
Vitamin C is a powerful antioxidant that protects the hair from damage by free radicals. It is also necessary for the synthesis of collagen, which strengthens the hair.
- Sources: Citrus fruits, berries, pepper, broccoli, spinach.
- Deficiency: Dryness and brittle hair, hair loss.
- Advantages: Improves the absorption of iron, which is also important for hair health.
2.4. Vitamin D.
Vitamin D plays an important role in hair growth. Studies show that vitamin D deficiency can be associated with hair loss.
- Sources: Sunlight, oily fish, egg yolks, enriched products.
- Deficiency: Hair loss, weakness, fatigue, bone pain.
- Cautions: Before taking vitamin D, it is recommended to take a blood test to determine the level of vitamin D in the body.
2.5. Vitamin E
Vitamin E is an antioxidant that protects the hair from damage by free radicals. It also improves blood circulation in the scalp, which promotes hair growth.
- Sources: Nuts, seeds, vegetable oils, spinach, broccoli.
- Deficiency: Dryness and brittle hair.
- Advantages: Improves the condition of the scalp.
2.6. Iron
Iron is necessary for the formation of red blood cells, which deliver oxygen to hair follicles. Iron deficiency is one of the most common causes of hair loss, especially in women.
- Sources: Red meat, poultry, fish, legumes, spinach, dried fruits.
- Deficiency: Hair loss, weakness, fatigue, pallor of the skin.
- Cautions: Iron should be under control, since an excess of iron can be harmful.
2.7. Zinc
Zinc is necessary for tissue growth and restoration, including hair. It also helps to maintain the functioning of the sebaceous glands around the hair follicles.
- Sources: Meat, seafood, nuts, seeds, legumes.
- Deficiency: Hair loss, dry scalp, slow healing of wounds.
- Advantages: Strengthens hair follicles.
2.8. Selenium
Selenium is an antioxidant that protects the hair from damage to free radicals. It is also necessary for the proper operation of the thyroid gland, which plays an important role in the health of the hair.
- Sources: Brazilian walnut, tuna, eggs, sunflower seeds.
- Deficiency: Hair loss, weakness.
- Cautions: Excess selenium can be toxic.
2.9. Copper
Copper is necessary for the formation of melanin, pigment, which gives the hair color. She also participates in the formation of collagen and elastin, which strengthen hair.
- Sources: Liver, seafood, nuts, seeds, legumes.
- Deficiency: Gray hair, brittle hair.
- Advantages: Supports the health of the scalp.
2.10. Omega-3 fatty acids
Omega-3 fatty acids have anti-inflammatory properties and improve blood circulation in the scalp, which contributes to hair growth.
- Sources: Fat fish (salmon, mackerel, sardines), linen seed, chia, walnuts.
- Deficiency: Dryness and brittle hair.
- Advantages: Moisturize the hair and scalp.
Section 3: other healthy substances for hair
In addition to vitamins and minerals, there are other substances that can be useful for hair health.
3.1. Amino acids
Hair consists mainly of keratin protein, which consists of amino acids. Some amino acids are especially important for hair health:
- Cysteine: Contained in keratin and helps strengthen hair.
- Lysine: Participates in the synthesis of collagen and improves the absorption of iron.
- Methionine: Protects hair from damage with free radicals.
Amino acids can be obtained from food rich in protein, or in the form of additives.
3.2. Colenen
Collagen is the main structural protein in the body. It strengthens hair, skin and nails. With age, collagen production is reduced, so taking collagen additives can be useful for improving the condition of the hair.
- Types of collagen: There are different types of collagen, but types 1 and 3 are most important for hair.
- Collagen forms: Collagen is available in the form of powder, capsules, tablets and liquids.
- Advantages: Strengthens hair, reduces brittleness, increases volume.
3.3. Hyaluronic acid
Hyaluronic acid holds moisture in the hair, making them more moisturized and shiny. It also improves the condition of the scalp.
- Forms of hyaluronic acid: Available in the form of serums, creams and additives.
- Advantages: Moisturizes the hair and scalp, gives shine.
3.4. Plant extracts
Some plant extracts have properties that can be useful for hair health:
- SAW Palmetto palm extract: Blocks the action of dihydrotestosterone (DGT), a hormone that can cause hair loss in men.
- Nettle extract: Contains vitamins and minerals that strengthen the hair.
- Green tea extract: Contains antioxidants that protect the hair from damage.
- Horsetail extract: Contains silicon that strengthens hair and nails.
Section 4: Review of popular hair dietary
There are many hair dietary supplements on the market. It is important to choose products from trusted manufacturers and with a good composition.
4.1. Complex vitamin hair additives
These additives contain a combination of vitamins, minerals and other nutrients necessary for the health of the hair.
- Advantages: Convenience, complex impact.
- Flaws: They may not contain all the necessary substances in the right dosage.
4.2. Bades with biotin
Biotin is one of the most popular ingredients in hair additions.
- Advantages: Effective with biotin deficiency.
- Flaws: It may not help if hair loss is not associated with a deficiency of biotin.
4.3. Dietary supplements with iron
Recommended for iron deficiency.
- Advantages: Filles iron deficiency, improves hair growth.
- Flaws: They can cause side effects (constipation, nausea).
4.4. Bades with collagen
Popular to strengthen hair, skin and nails.
- Advantages: Improves hair structure, reduces brittleness.
- Flaws: The effect may not be noticeable immediately.
4.5. Dietary supplement with omega-3 fatty acids
Useful for moisturizing hair and scalp.
- Advantages: Improve the condition of the hair and skin.
- Flaws: They may have a specific taste.
4.6. Plant -based dietary supplements
Contain extracts of palm trees, nettles, green tea, horsetail.
- Advantages: Natural ingredients, complex effects.
- Flaws: Efficiency may vary.
Section 5: How to choose a dietary supplement for hair
The choice of hair dietary supplement is a responsible process. It is important to consider several factors.
5.1. Composition
Carefully study the composition of the additives. It should contain the necessary vitamins, minerals and other beneficial substances in sufficient dosage.
5.2. Manufacturer
Choose products from trusted manufacturers with a good reputation.
5.3. Reviews
Read the reviews of other users to find out about the effectiveness of the additive.
5.4. The form of release
Select the output form that is convenient for you (capsules, tablets, powder, liquid).
5.5. Price
The high price does not always mean high quality. Compare prices for different products with a similar composition.
5.6. Consultation with a doctor
Before starting to receive dietary supplements, it is recommended to consult a doctor to exclude other causes of hair loss and choose the optimal composition of the additive.
Section 6: Rules for receiving hair dietary supplements
To achieve the maximum effect of taking hair dietary supplements, several rules must be followed.
6.1. Dosage
Strictly observe the recommended dosage indicated on the packaging.
6.2. Regularity
Take dietary supplements regularly, do not miss the receptions.
6.3. The duration of the course
The duration of the course of administration of dietary supplements is usually 3-6 months.
6.4. A combination of food
Some dietary supplements are better absorbed with food. Find out when it is better to take the supplement (before, during or after eating).
6.5. Storage
Keep dietary supplements in a cool, dry place inaccessible to children.
Section 7: possible side effects and contraindications
Like any other additives, hair dietary supplements can cause side effects.
7.1. Possible side effects:
- Indigestion
- Nausea
- Diarrhea
- Allergic reactions
- Headache
7.2. Contraindications:
- Pregnancy and breastfeeding
- Individual intolerance to components
- Kidney and liver diseases
7.3. Interaction with drugs:
Some dietary supplements can interact with medicines. Tell the doctor about all the additives that you accept.
Section 8: Alternative methods of hair strengthening
In addition to taking dietary supplements, there are other ways to strengthen hair.
8.1. Proper nutrition
Balanced diet, rich in protein, vitamins and minerals, is necessary for the health of the hair.
8.2. Hair care
Use soft shampoos and air conditioners, avoid frequent use of a hairdryer, ironing and chemical curling.
8.3. Head massage
The head massage improves blood circulation in the scalp and stimulates hair growth.
8.4. Stress decrease
Stress can lead to hair loss. Find the ways to cope with stress (meditation, yoga, walks in the fresh air).
8.5. A healthy lifestyle
Sufficient sleep, physical activity and refusal to smoking and alcohol contribute to hair health.
Section 9: Myths about hair dietary supplements
There are many myths about hair dietary supplements. It is important to understand that dietary supplements are not a miracle tool and cannot solve all hair problems.
- Myth 1: Bads help everyone.
- Myth 2: The larger the dose, the better.
- Myth 3: Bades are an alternative to drugs.
- Myth 4: The effect of dietary supplements is noticeable immediately.
- Myth 5: Dear dietary supplements are always better cheap.
Section 10: Conclusion
Dietary supplements can be a useful addition to a healthy lifestyle and proper hair care. They help to make up for the deficiency of nutrients and strengthen the hair. However, it is important to remember that dietary supplements are not medicines and cannot replace full treatment. Before taking dietary supplements, you need to consult a doctor.
This detailed article provides a comprehensive overview of dietary supplements for hair strengthening and growth, covering essential vitamins, minerals, other beneficial substances, popular supplements, selection guidelines, usage rules, potential side effects, alternative methods, and common myths. Remember to consult with a healthcare professional before starting any new supplement regimen.