Hair recovery: the best dietary supplement for growth and strengthening

Hair recovery: the best dietary supplement for growth and strengthening

I. Anatomy and physiology of hair: the key to understanding the needs of the hair

To effectively restore hair and stimulate their growth, a deep understanding of the structure and functions of a hair follicle, as well as factors affecting the health of the hair, is necessary.

A. Hair structure:

1. Hair root: This part of the hair, located under the skin, inside the hair follicle, is a living part of the hair. The root includes:
   • Hair onion (Bulb): The expanded lower part of the root containing matrix cells actively divided for the formation of new hair cells.
   • Dermal papilla (Dermal Papilla): A structure located inside the bulb and consisting of connective tissue containing capillaries that provide matrix cells. The dermal papilla plays a key role in the regulation of growth and the hair cycle.
   • Matrix: The area inside the bulb, consisting of actively divided cells, which differentiate into various types of cells that form hair and internal root membranes.
2. Hair rod (Hair Shaft): The visible part of the hair protruding above the surface of the skin. Consists of three layers:
   • Cuticle (Cuticle): The outer layer formed by the overlapping scales of keratin, like a tile on the roof. The cuticle protects the inner layers of the hair from damage, determines the gloss and smoothness of the hair. Damage to the cuticle leads to dullness, porosity and brittleness.
   • Cortex (Cortex): The main layer that makes up the most part of the mass of the hair. The cortex contains keratin fibers located parallel to each other, which give hair strength, elasticity and color. The cortex also contains a melanin pigment that determines the color of the hair.
   • Medulla (Medulla): The central layer present in all hair. Consists of loose cells and airspace. The function of the medulla has not been fully studied, but it is supposedly affecting the thermal insulation of the hair.

B. Hair growth cycle:

Hair grows cyclically, passing through the three main phases:

1. Anagen (Anagen): The phase of active growth, which can last from 2 to 7 years, depending on genetic factors and health status. In this phase, matrix cells are actively divided, forming new hair cells. About 85-90% of the hair on the head are in the anagen phase.
2. Катаген (Catagen): The transition phase, which lasts about 2-3 weeks. In this phase, hair growth stops, the hair follicle is separated from the dermal papilla, and the hair follicle is reduced.
3. Telogen (Telogen): The dormant phase, which lasts about 3 months. In this phase, the hair stops growing and holds in a hairy follicle. About 10-15% of the hair on the head are in the heterogene phase. At the end of the hebogene phase, the hair falls out, and a new growth cycle begins.

C. Factors affecting hair health:

Many factors can affect hair health, including:

1. Genetics: A genetic predisposition plays an important role in determining the type of hair, growth rate, density and predisposition to baldness.
2. Hormonal balance: Hormones, such as androgens, estrogens and thyroid hormones, have a significant effect on the growth and structure of the hair. The imbalance of hormones can lead to hair loss, a change in structure and deceleration of growth. For example, dihydrotestosterone (DGT), androgen, is associated with androgenic alopecia (baldness by male type).
3. Nutrition: Healthy diet, rich in vitamins, minerals and protein, is necessary for the normal growth and health of the hair. The deficiency of nutrients can lead to hair loss, brittleness and dullness.
4. Stress: Chronic stress can have a negative effect on the health of the hair, leading to hair loss (heterogeneous loss), a slowdown in growth and a deterioration in the general condition of the hair.
5. Diseases: Some diseases, such as autoimmune diseases (for example, an alopecia of the area), thyroid disease, iron deficiency anemia and skin diseases, can lead to hair loss.
6. Medicines: Some drugs, such as chemotherapeutic drugs, anticoagulants and antidepressants, can cause hair loss as a side effect.
7. Hair care: Incorrect hair care, such as the frequent use of thermal tools (hair dryer, iron, curling iron), chemical processing (staining, lightening, chemical curls), tight hairstyles and the use of aggressive shampoos and air conditioners, can damage the hair and lead to their fragility and loss.
8. Age: With age, hair growth slows down, hair becomes thinner and more prone to loss.

II. The role of dietary supplements in hair restoration:

Biologically active additives (dietary supplements) can play an important role in restoring hair and stimulating their growth, especially in cases of nutrient deficiency or increased need for them. Bades contain vitamins, minerals, amino acids, plant extracts and other beneficial substances that can maintain the health of hair follicles, improve blood circulation in the scalp and strengthen the structure of the hair.

A. The main nutrients necessary for the health of the hair:

1. Protein: The hair consists mainly of keratin, protein. Sufficient protein consumption is necessary for the formation of new hair cells and maintaining its strength. Sources of protein: meat, fish, eggs, dairy products, legumes, nuts and seeds. Protein deficiency can lead to hair loss and deceleration of growth.
2. Iron: Iron is necessary for transferring oxygen to cells, including cells of hair follicles. Iron deficiency (iron deficiency anemia) is a common cause of hair loss, especially in women. Iron sources: red meat, liver, legumes, spinach and other dark green leafy vegetables. It is recommended to take iron with vitamin C for better absorption.
3. Zinc: Zinc plays an important role in the growth and restoration of fabrics, including hair. He also participates in the regulation of hormones and maintaining the health of the sebaceous glands, which provide natural hydration of hair. Zinc deficiency can lead to hair loss, brittleness and dryness. Sources of zinc: seafood, red meat, nuts, seeds and legumes.
4. Biotin (Vitamin B7): Biotin is an important vitamin of group B, which is involved in the metabolism of fats, carbohydrates and proteins. It is also necessary for the health of the skin, hair and nails. Biotin deficiency can lead to hair loss, fragility of nails and skin problems. Sources of biotin: eggs, liver, nuts, seeds and avocados. It should be noted that the Biotin deficiency is relatively rare, but taking additives with biotin can be useful for strengthening hair.
5. Vitamin D: Vitamin D plays an important role in the growth and development of cells, including cells of hair follicles. Vitamin D deficiency is associated with hair loss and other health problems. Vitamin D is synthesized in the skin under the influence of sunlight, but it can also be obtained from food and additives. Sources of vitamin D: fatty fish, egg yolks and enriched products.
6. Vitamin C: Vitamin C is a powerful antioxidant that protects the cells from damage caused by free radicals. It is also necessary for the synthesis of collagen, an important component of hair structure. Vitamin C also improves iron absorption. Sources of vitamin C: citrus fruits, berries, pepper and broccoli.
7. Vitamin E: Vitamin E is another antioxidant that protects the cells from damage. It also improves blood circulation in the scalp, which promotes hair growth. Sources of vitamin E: nuts, seeds, vegetable oils and avocados.
8. B vitamins B: B12 B12, folic acid, niacin and pantotenic acid, play an important role in cell metabolism and maintain the health of the nervous system. B vitamins deficiency can lead to hair loss and other health problems. Sources of B vitamins B: meat, fish, eggs, dairy products, whole grains and green leafy vegetables.
9. Omega-3 fatty acids: Omega-3 fatty acids are indispensable fats that have anti-inflammatory properties and are important to the health of the skin and hair. They help moisturize the scalp and strengthen the hair. Sources of omega-3 fatty acids: fatty fish (salmon, sardins, mackerel), linen seeds, chia seeds and walnuts.

B. Review of the best dietary supplements for growth and strengthening hair:

1. Complex vitamin-mineral complexes: These complexes contain a wide range of vitamins and minerals necessary for the health of hair, skin and nails. They can be useful for people with a shortage of nutrients or an increased need for them. When choosing a complex, it is important to pay attention to the composition and dosage of the ingredients, as well as to the availability of quality certificates. Examples: Perfectil, Hairburst, Viviscal.

2. Biotin: Biotin is one of the most popular hair dietary supplements. It can be useful for people with a deficiency of biotin, but its effectiveness for people with a normal level of biotin is less proven. The recommended dose of biotin to improve hair health is from 2.5 to 5 mg per day.

3. Collagen: Collagen is the main structural protein, which is most of the skin, hair and nails. Reception of additives with collagen can help improve skin elasticity, strengthen hair and nails. Collagen can be obtained from various sources, such as animals (bull, pork, chicken) and sea (fish) collagen. Sea collagen is often considered more bioavailable.

4. L-Cistein: L-cysteine ​​is an amino acid that is an important component of keratin, a protein that makes up the hair. Reception of additives with L-cystein can help strengthen hair and improve their growth.

5. SAW Palmetto palm extract: Serene palm extract is a plant extract, which is used to treat androgenic alopecia (male baldness). It acts by blocking the enzyme 5-alpha reductase, which turns testosterone into dihydrotestosterone (DGT), a hormone that is associated with hair loss.

6. Pumpkin seed oil: Pumpkin seed oil also contains substances that can block 5-alpha reductase. Some studies have shown that pumpkin seed oil can be effective for the treatment of androgenic alopecia.

7. Horsetail extract of the field: Field horsetail extract contains silicon, a mineral that can help strengthen hair and improve their growth.

8. Iron: Reception of iron additives may be necessary for people with iron deficiency anemia, which is a common cause of hair loss. It is important to consult a doctor to determine if you have a shortage of iron before starting to receive additives.

9. Zinc: Zinc plays an important role in the growth and restoration of fabrics, including hair. Reception of supplements with zinc can be useful for people with zinc deficiency.

10. Melatonin: Some studies show that the local use of melatonin can stimulate hair growth and reduce their loss. The mechanism of action of melatonin on the hair has not been fully studied, but it is assumed that it can have an antioxidant and anti -inflammatory effect on the hair follicles.

C. How to choose the right dietary supplement:

1. Determine your needs: Before buying dietary supplements, it is important to determine what nutrients you need. If you have any symptoms of nutrient deficiency, consult a doctor for examination.
2. Study the composition: Carefully study the composition of the dietary supplement and make sure that it contains the ingredients that you need in sufficient dosage. Pay attention to the presence of allergens or other ingredients that may not fit you.
3. Pay attention to the quality: Choose dietary supplements from famous manufacturers with a good reputation. Make sure that dietary supplements have quality certificates such as GMP (Good Manugacturing Practice).
4. Consult a doctor: Before taking any dietary supplement, it is recommended to consult a doctor, especially if you have any diseases or you take other medicines. The doctor will be able to help you determine which dietary supplement is right for you, and evaluate possible risks and side effects.
5. Do not expect instant results: Bades are not a miraculous tool, and to achieve noticeable results, it may take several months of regular reception. Be patient and follow the recommendations for use.

III. Other hair recovery methods:

In addition to taking dietary supplements, there are other methods of hair restoration, which can be effective in combination with dietary supplements or independently.

A. Correct hair care:

1. Use soft shampoos and air conditioners: Avoid the use of aggressive shampoos and air conditioners that can damage the hair. Choose products containing natural ingredients and designed for your hair type.
2. Avoid frequent wash of the head: Frequent washing of the head can deprive the hair of natural oils and lead to their dryness and brittleness. Wash your head as necessary, usually 2-3 times a week.
3. Do not try your hair with a towel: After washing, carefully get your hair with a towel to remove excess moisture. Do not try your hair with a towel, as it can damage it.
4. Use thermal protection products: Before using a hairdryer, ironing or curling iron, apply a thermal protection product to the hair to protect them from damage.
5. Avoid tight hairstyles: Tight hairstyles, such as braids and tails, can exert pressure on the hair follicles and lead to hair loss.
6. Cut the ends of the hair regularly: Regular haircut of the ends of the hair helps to get rid of split ends and prevent further hair damage.
7. Limit chemical hair treatment: Coloring, lightening and chemical curls can damage the hair and lead to its brittleness and loss. Try to limit chemical hair treatment and choose more gentle methods.

B. Scalp massage:

Scalp massage improves blood circulation in the scalp, which promotes hair growth. You can do scalp massage yourself or contact a professional masseur. The scalp can be done using essential oils, such as rosemary oil, lavender oil and cedar oil.

C. Professional hair restoration procedures:

1. Mesotherapy: Mesotherapy is an injection procedure in which vitamins, minerals, amino acids and other beneficial substances are introduced into the scalp. Mesotherapy can help improve blood circulation in the scalp, stimulate hair growth and strengthen their structure.
2. PRP therapy (Platelet-Rich Plasma): PRP therapy is a procedure in which plasma enriched with platelets is introduced into the scalp. Platelets contain growth factors that stimulate hair growth.
3. Laser therapy: Laser therapy is a procedure in which low intensity laser beam affects the scalp. Laser therapy can help improve blood circulation in the scalp, stimulate hair growth and reduce their loss.
4. Hair transplantation: Hair transplantation is a surgical procedure in which hair follicles are transplanted from areas where the hair grows densely, in the area where the hair falls. Hair transplantation is an effective method of hair restoration with androgenic alopecia and other forms of baldness.

IV. Cautions and side effects:

Despite the fact that dietary supplements can be useful for hair restoration, it is important to remember possible warnings and side effects.

A. Possible side effects of dietary supplements:

1. Allergic reactions: Some people can be allergic to the ingredients contained in dietary supplements. Allergic reactions can appear in the form of a skin rash, itching, urticaria, edema of the face or difficulty breathing. When any symptoms of allergies appear, it is necessary to stop taking the dietary supplement and consult a doctor.
2. Digestive disorders: Some dietary supplements can cause digestive disorders such as nausea, vomiting, diarrhea or constipation. If you have any digestive problems after taking a dietary supplement, try to reduce the dose or stop taking it.
3. Interaction with drugs: Some dietary supplements can interact with the medicines that you take. Therefore, it is important to consult a doctor before starting taking any dietary supplement, especially if you take any medicine.
4. Overdose: Acceptance of too much dietary supplements can lead to an overdose and cause toxic effects. Follow the recommended dosage indicated on the pack of dietary supplements.
5. Influence on the results of the tests: Reception of large doses of biotin can affect the results of some laboratory tests, such as tests for thyroid hormones. Tell your doctor if you take biotin before taking tests.

B. Who should avoid taking hair dietary supplements:

1. Pregnant and lactating women: Pregnant and nursing women should consult a doctor before taking any dietary supplements. Some dietary supplements can be unsafe for pregnant and nursing women.
2. People with diseases: People with diseases such as kidney, liver or heart diseases should consult a doctor before taking any dietary supplements.
3. People taking medications: People taking medications should consult a doctor before taking any dietary supplements, as some dietary supplements can interact with medicines.
4. Children: Children are not recommended to take hair dietary supplements, unless this is recommended by a doctor.

V. Conclusion (absent, according to the conditions of the assignment)

(The article ends without conclusion)