Hair restoration from the inside: a selection of effective dietary supplements

Hair restoration from the inside: a selection of effective dietary supplements

Section 1: Fundamentals of Hair Health and Role of Nutrition

Hair health is a reflection of the internal state of the body. Thick, shiny and strong hair indicates a balanced diet, lack of vitamins and mineral deficiency, as well as a normal hormonal background. Hair problems, such as falling out, fragility, dullness and slow growth, often signal the lack of certain nutrients, stress or other internal problems.

1.1. Hair structure and growth processes:

To understand how nutrients affect hair health, it is important to know their structure and growth cycle. The hair consists of two main parts:

• Hair rod: The visible part of the hair consisting of three layers:

  • Cuticle: The outer protective layer consisting of overlapping scales similar to tiles. A healthy cuticle is smooth and brilliant, reflects light and protects the inner layers of the hair from damage.
  • Cortical layer (bark): The main layer of hair consisting of keratin fibers, which give hair strength, elasticity and color.
  • Medule: The central layer present in all hair. Its function has not been fully studied.

• Hair follicle: A bag in the skin from which the hair grows. Inside the follicle is a hair papilla containing blood vessels that nourish the hair and provide its growth.

The hair growth cycle consists of three main phases:

• Anagen (growth phase): The longest phase lasts from 2 to 7 years. During this period, the hair is actively growing. About 80-90% of the hair on the head are in the anagen phase.
• Katagen (recression phase): The transition phase lasts about 2-3 weeks. During this period, hair growth ceases, and the follicle is compressed.
• Telogen (Phase Salm): The phase of rest lasts about 3 months. During this period, the hair does not grow and remains in the follicle. At the end of the hebogene phase, the hair falls out, and in its place the new hair in the anagen phase begins to grow.

1.2. Hair health factors:

The health of the hair is influenced by many factors, both external and internal. These include:

• Genetics: A genetic predisposition plays an important role in determining the density, thickness and color of the hair.
• Age: With age, the hair becomes thinner, grows slower and can lose the pigment.
• Hormonal background: Hormonal changes, such as pregnancy, childbirth, menopause and thyroid diseases, can affect hair growth and hair loss.
• Stress: Chronic stress can lead to hair loss, as it disrupts the hormonal balance and worsens the blood supply to the hair follicles.
• Environmental factors: Air pollution, ultraviolet radiation and hard water can damage the hair and make it brittle and dull.
• Incorrect hair care: Frequent use of a hairdryer, ironing, chemical curls and staining can damage the structure of the hair and lead to its fragility and loss.
• Unstable nutrition: The lack of vitamins, minerals and other nutrients can negatively affect the growth and health of the hair.

1.3. The role of nutrition in the health of the hair:

Food plays a key role in hair health. Hair consists mainly of keratin protein, so sufficient protein consumption is necessary for their growth and strength. Vitamins and minerals are also necessary for the normal functioning of hair follicles and ensuring the growth of healthy hair.

The lack of certain nutrients can lead to the following problems with the hair:

• Hair loss: Deficiency of iron, zinc, biotin, vitamin D and other nutrients.
• Brighten hair: Deficiency of proteins, vitamin A, vitamin C, vitamin E and other nutrients.
• Ture of hair: B vitamins deficiency, omega-3 fatty acids and other nutrients.
• Slow hair growth: Deficiency of proteins, zinc, iron and other nutrients.

Section 2: Review of the main vitamins and minerals necessary for hair health

To maintain hair health, it is necessary to provide the body with a sufficient amount of vitamins, minerals and other nutrients. Consider the main ones:

2.1. B vitamins B:

B vitamins play an important role in energy metabolism, which is necessary for the growth and functioning of the cells of the hair follicles.

• Biotin (Vitamin B7): One of the most famous vitamins for hair health. It is involved in the metabolism of fats, carbohydrates and proteins, and is also necessary for the synthesis of keratin – the main building material of the hair. Biotin deficiency can lead to hair loss, fragility of nails and dermatitis. Sources: eggs, liver, nuts, seeds, avocados, sweet potatoes.
• Vitamin B12 (cobalamin): It is necessary for the formation of red blood cells that transfer oxygen to hair follicles. Vitamin B12 deficiency can lead to hair loss, anemia and weakness. Sources: meat, fish, bird, dairy products, eggs. Vegans are recommended to take vitamin B12 additives.
• Vitamin B9 (folic acid): It is important for cellular division and growth, including cells of hair follicles. Folic acid deficiency can lead to hair loss and slowing down their growth. Sources: dark green leafy vegetables, legumes, citrus fruits, avocados, enriched grain products.
• Niacin (Vitamin B3): Improves blood circulation in the scalp, which contributes to the nutrition of hair follicles. Niacin deficiency can lead to hair loss and dry scalp. Sources: meat, poultry, fish, nuts, seeds, mushrooms.
• Pantotenic acid (vitamin B5): Participates in the metabolism of fats, carbohydrates and proteins, and is also necessary for the health of the skin and hair. The deficiency of pantothenic acid is rare, but can lead to hair loss and gray hair. Sources: meat, poultry, fish, eggs, dairy products, avocados, mushrooms.

2.2. Vitamin A:

Vitamin A is necessary for the growth and development of cells, including cells of hair follicles. It also helps to maintain the health of the scalp and produce skin lard, which moisturizes the hair and protects it from damage. Vitamin A deficiency can lead to dry hair and brittle hair, as well as hair loss. It is important not to exceed the recommended dose of vitamin A, since its excess can also lead to hair loss. Sources: liver, dairy products, eggs, carrots, sweet potatoes, pumpkin, spinach, cabbage.

2.3. Vitamin C:

Vitamin C is a powerful antioxidant that protects the cells from damage with free radicals. It is also necessary for the synthesis of collagen, which is an important component of hair structure. Vitamin C helps to improve blood circulation in the scalp, which contributes to the nutrition of hair follicles. Vitamin C deficiency can lead to dry hair and brittle hair, as well as to slow down their growth. Sources: citrus fruits, berries, pepper, broccoli, spinach.

2.4. Vitamin D:

Vitamin D plays an important role in the regulation of hair growth. Studies have shown that vitamin D deficiency can be associated with hair loss, especially with focal alopecia. Vitamin D is also necessary for the health of bones and the immune system. Sources: sunlight, fatty fish, eggs, enriched dairy products. In regions with insufficient sunlight, it is recommended to take vitamin D.

2.5. Vitamin E:

Vitamin E is an antioxidant that protects the cells from damage by free radicals. It also helps to improve blood circulation in the scalp, which contributes to the nutrition of hair follicles. Vitamin E can help protect the hair from damage caused by ultraviolet radiation. Vitamin E deficiency is rare, but can lead to dry hair and brittle hair. Sources: vegetable oils, nuts, seeds, avocados, spinach.

2.6. Iron:

Iron is necessary for the formation of red blood cells that transfer oxygen to hair follicles. Iron deficiency is one of the most common causes of hair loss, especially in women. Symptoms of iron deficiency include fatigue, weakness, pallor of the skin and fragility of nails. Sources: red meat, poultry, fish, legumes, dark green leafy vegetables, enriched grain products. For better absorption of iron, it is recommended to use it with vitamin C.

2.7. Zinc:

Zinc plays an important role in the growth and restoration of tissues, including cells of hair follicles. It is also necessary to maintain the health of the sebaceous glands that moisturize the hair and protect it from damage. Zinc deficiency can lead to hair loss, dry scalp and dandruff. Sources: meat, poultry, seafood, nuts, seeds, legumes, whole grain products.

2.8. Selenium:

Selenium is an antioxidant that protects the cells from damage to free radicals. It is also necessary for the health of the thyroid gland, which plays an important role in the regulation of hair growth. Selena deficiency can lead to hair loss and slowing down their growth. Sources: Brazilian nuts, seafood, meat, poultry, eggs, whole grain products. It is important not to exceed the recommended dose of selenium, since its excess can also lead to hair loss.

2.9. Omega-3 fatty acids:

Omega-3 fatty acids are healthy fats that help reduce inflammation and improve the health of the scalp. They can also help moisturize their hair and make it more shiny. Sources: fatty fish (salmon, mackerel, sardines), linen seed, chia seeds, walnuts.

2.10. Protein:

Protein is the main building material of the hair. Sufficient protein consumption is necessary for the growth and strength of the hair. Protein deficiency can lead to hair loss, brittle and slowing down their growth. Sources: meat, poultry, fish, eggs, dairy products, legumes, nuts, seeds.

Section 3: A selection of effective dietary supplements for hair restoration

When choosing dietary supplements for hair restoration, it is important to consider the individual needs of the body and the causes of hair problems. It is recommended to consult a doctor or a trichologist to determine which vitamins and minerals you need.

3.1. Complex hair vitamins:

There are many complex hair vitamins containing a combination of vitamins and minerals necessary for the health of hair. When choosing a complex vitamin, it is important to pay attention to the composition and dosage of the ingredients.

• Composition: Comprehensive vitamin should contain vitamins of group B, vitamin A, vitamin C, vitamin D, vitamin E, iron, zinc, selenium and other nutrients.
• Dosage: The dosage of the ingredients should comply with the recommended daily consumption standards. It is important not to exceed the recommended dose, since the excess of some vitamins and minerals can be harmful to health.
• Manufacturer: Choose complex vitamins from trusted manufacturers that guarantee the quality and safety of products.

Examples of complex hair vitamins:

• Perfectil: Contains B vitamins, vitamin D, vitamin E, iron, zinc, selenium, biotin, collagen and other nutrients.
• Hairburst: Contains biotin, selenium, zinc, copper, vitamin C, vitamin E and other nutrients.
• Viviscal: Contains amino acids, vitamin C, zinc, biotin and other nutrients.
• Solgar Skin, Nails & Hair: Contains MSM (methyl sulfonylmetatan), red algae powder, vitamin C, zinc and copper.

3.2. Bades with biotin:

Biotin is one of the most popular dietary supplements for hair health. It participates in the metabolism of fats, carbohydrates and proteins, and is also necessary for the synthesis of keratin. Bades with biotin can help strengthen hair, improve their growth and reduce loss.

Examples of dietary supplements with biotin:

• Solgar Biotin: Contains 5,000 mcg biotin in one capsule.
• Nature’s Bounty Biotin: Contains 5,000 mcg biotin in one capsule.
• Natrol Biotin: Contains 10,000 mcg biotin in one tablet.

3.3. Bades with collagen:

Collagen is a protein that is the main component of the structure of the skin, hair and nails. Collagen dietary supplements can help strengthen hair, improve its elasticity and reduce fragility.

Examples of dietary supplements with collagen:

• NeoCell Super Collagen: Contains a hydrolyzed collagen type 1 and 3.
• Vital Proteins Collagen Peptides: Contains a hydrolyzed collagen type 1 and 3.
• Youtheory Collagen: Contains a hydrolyzed collagen type 1, 2 and 3.

3.4. Bades with iron:

Iron deficiency is one of the most common causes of hair loss, especially in women. Iron dietary supplements can help replenish iron deficiency and improve hair growth.

Examples of dietary supplements with iron:

• Solgar Gentle Iron: Contains iron in the form of bislycinate, which is well absorbed and does not cause side effects from the gastrointestinal tract.
• Nature’s Bounty Iron: Contains iron in the form of sulfate.
• Steel-Gradumet: Contains iron in the form of sulfate with slow release.

3.5. Bades with zinc:

Zinc plays an important role in the growth and restoration of tissues, including cells of hair follicles. Dietary supplements with zinc can help strengthen hair, improve their growth and reduce loss.

Examples of dietary supplements with zinc:

• Solgar Zinc Picolinate: Contains a zinc in the form of a picoline, which is well absorbed.
• Nature’s Bounty Zinc: Contains zinc in the form of gluconate.
• Now Foods Zinc: Contains zinc in the form of gluconate.

3.6. Bades with omega-3 fatty acids:

Omega-3 fatty acids are healthy fats that help reduce inflammation and improve the health of the scalp. They can also help moisturize their hair and make it more shiny.

Examples of dietary supplements with omega-3 fatty acids:

• Nordic Naturals Ultimate Omega: Contains a high concentration of EPA and DHA.
• Carlson Labs The Very Finest Fish Oil: Contains EPA and DHA.
• Nature Made Fish Oil: Contains EPA and DHA.

3.7. Specialized dietary supplements:

There are also specialized dietary supplements designed to solve specific hair problems, such as hair loss, dandruff or slow hair growth.

• Bad from hair loss: Often contain a combination of vitamins, minerals and plant extracts, such as dwarf palm extract (Saw Palmetto), which blocks the effect of dihydrotestosterone (DGT), a hormone associated with hair loss.
• Dandruff dietary supplement: Often contains zinc pyrithion, selenium sulfide or other antifungal components that help fight the malassezia fungus causing dandruff.
• Bades to accelerate hair growth: Often contain amino acids, B vitamins and other nutrients that stimulate hair growth.

Section 4: How to take hair dietary supplements correctly

It is necessary to take hair dietary supplements in accordance with the instructions and recommendations of the doctor. It is important to remember that dietary supplements are not medicines, and they cannot replace full nutrition and a healthy lifestyle.

4.1. Dosage:

Follow the recommended dosage indicated on the pack of dietary supplements. Do not exceed the recommended dose, since the excess of some vitamins and minerals can be harmful to health.

4.2. Reception time:

Take dietary supplements in accordance with the instructions. Some dietary supplements are recommended to be taken while eating to improve their absorption.

4.3. Duration of admission:

To achieve noticeable results, it is necessary to take hair dietary supplements for several months. The effect of taking dietary supplements can be individual and depends on the causes of problems with the hair and condition of the body.

4.4. Combination with other dietary supplements and medicines:

Before taking dietary supplements, you need to consult a doctor, especially if you take other dietary supplements or medicines. Some dietary supplements can interact with medicines and reduce their effectiveness or cause side effects.

4.5. Contraindications:

Before the reception of dietary supplements, it is necessary to familiarize yourself with contraindications. Some dietary supplements are not recommended for pregnant and nursing women, children and people with certain diseases.

4.6. Side effects:

In rare cases, the intake of dietary supplements can cause side effects, such as nausea, vomiting, diarrhea or allergic reactions. When side effects appear, it is necessary to stop taking the dietary supplement and consult a doctor.

Section 5: Additional hair care tips

In addition to taking dietary supplements, to restore hair, it is necessary to observe proper hair care and lead a healthy lifestyle.

5.1. Proper nutrition:

Provide the body with a sufficient amount of proteins, vitamins and minerals. Include meat, poultry, fish, eggs, dairy products, legumes, nuts, seeds, fruits and vegetables in your diet.

5.2. Sufficient amount of water:

Drink a sufficient amount of water (at least 1.5-2 liters per day) to maintain the moisture of the scalp and hair.

5.3. Avoid stress:

Try to avoid stressful situations or learn to cope with stress through meditation, yoga or other relaxation methods.

5.4. Correct hair care:

• Use shampoo and air conditioning suitable for your hair type.
• Do not wash your head too often.
• Avoid using a hair dryer, ironing and other thermal hair styling devices.
• Protect your hair from ultraviolet radiation using a hat or sunscreen for hair.
• Do not comb wet hair, as it is more vulnerable to damage.
• Cut the ends of the hair regularly to avoid split ends.

5.5. Head massage:

Regular head massage improves blood circulation in the scalp, which contributes to the nutrition of hair follicles and hair growth.

5.6. Refusal of bad habits:

Refuse smoking and drinking alcohol, as they negatively affect the health of the hair.

Section 6: Consultation with a specialist

For problems with hair, it is recommended to consult a trichologist. The trichologist will conduct diagnostics, determine the causes of hair problems and prescribe appropriate treatment. The doctor may recommend taking tests for the level of vitamins and minerals, hormones and other indicators to identify deficiency and disorders in the body.

Reception of hair dietary supplements should be part of an integrated approach to treatment and hair care. It is important to remember that dietary supplements are not a panacea, and they cannot solve all hair problems. To achieve the best results, it is necessary to combine the use of dietary supplements with proper nutrition, a healthy lifestyle and proper hair care.