Natural dietary supplements for hair health: editorial choice

Natural dietary supplements for hair health: editorial choice

I. Understanding the health of hair and factors affecting it

Hair health is a reflection of the general condition of the body. Shiny, thick and strong hair indicate a balanced diet, lack of serious diseases and proper care. However, many factors can negatively affect the condition of the hair, leading to loss, brittleness, dryness, dullness and slow growth. Understanding these factors is the first step to the choice of effective natural additives.

A. Internal factors:

1. Genetics: Heredity plays an important role in determining the type of hair, their density, growth rate and predisposition to certain problems, such as androgenic alopecia (baldness according to the male type). Although genetics cannot be changed, it is possible to minimize the negative effects of other factors and maintain hair health with proper nutrition and care.
2. Hormonal background: Hormones have a significant effect on the hair follicles. The imbalance of hormones, especially androgens (male sex hormones), estrogen (female sex hormones) and thyroid hormones, can lead to hair loss, a change in their structure and a slowdown in growth. Pregnancy, childbirth, menopause, polycystic ovary syndrome (PCA) and other hormonal disorders are often accompanied by hair problems.
3. Age: With age, hair follicles become less active, which leads to thinning of the hair, a decrease in their density and deceleration of growth. A decrease in the level of melanin also leads to sowing.
4. Chronic diseases: Some diseases, such as autoimmune diseases (for example, red lupus, alopecia of the area), thyroid disease, iron deficiency anemia and others, can negatively affect the health of the hair. Treatment of these diseases is often a prerequisite for restoration of hair health.
5. Stress: Chronic stress has a negative effect on the entire body, including hair follicles. Stress can lead to hair loss (heater alopecia), slowing down and worsening their general condition.
6. Nutrition: The lack of necessary nutrients, such as protein, iron, zinc, biotin, B vitamins and others, can lead to hair loss, brittleness, dryness and deceleration of growth.

B. External factors:

1. Incorrect care: Aggressive shampoos containing sulfates, frequent use of a hairdryer, ironing and other thermal devices, dyeing and chemical curls of hair can damage the hair structure, making it brittle, dry and dull.
2. Environment: Polluted air, ultraviolet radiation, chlorinated water and other environmental factors can negatively affect hair health.
3. Medicines: Some drugs, such as chemotherapeutic agents, antidepressants, anticoagulants and others, can cause hair loss.
4. Diets: Excessively strict diets, especially with a low protein and fat content, can lead to a deficiency of nutrients and, as a result, to problems with hair.

II. Key nutrients for hair health

To maintain hair health, it is necessary to provide the body with a sufficient amount of key nutrients. Natural dietary supplements can be an effective way to replenish the deficiency of these substances and improve the condition of the hair.

A. Belok:

Hair consists mainly of keratin protein. Sufficient protein consumption is necessary for the growth and restoration of hair. Protein deficiency can lead to hair loss, brittleness and deceleration of growth.

1. Springs of protein: Meat, fish, poultry, eggs, dairy products, legumes, nuts and seeds.
2. Recommended daily norm: About 0.8 grams of protein per kilogram of body weight.

B. Iron:

Iron is necessary for transferring oxygen to hair follicles. Iron deficiency is a common cause of hair loss, especially in women.

1. Iron sources: Red meat, liver, legumes, spinach, dark green leafy vegetables, iron enriched with iron.
2. Recommended daily norm: 18 mg for women and 8 mg for men. Women during menstruation requires more iron. The level of iron in the blood should be checked by a doctor before taking supplements with iron.
3. Iron forms in dietary supplements: Hem iron (better absorbed) and non -meter iron. Vitamin C improves the absorption of non -meter iron.

C. Zinc:

Zinc plays an important role in the growth and restoration of fabrics, including hair follicles. It also helps to maintain the operation of the sebaceous glands that moisturize the hair. Zinc deficiency can lead to hair loss, dryness and dandruff.

1. Sources of zinc: Oysters, red meat, poultry, legumes, nuts, seeds, whole grain products.
2. Recommended daily norm: 8 mg for women and 11 mg for men.
3. Forms of zinc in dietary supplements: Zinc Picoline, zinc gluconate, zinc citrate (better absorbed).

D. Biotin (Vitamin B7):

Biotin is necessary for the metabolism of fats, proteins and carbohydrates that are important to the health of hair. Biotin deficiency is rare, but can lead to hair loss, fragility of nails and skin problems.

1. Sources of biotin: Eggs, liver, yeast, nuts, seeds, avocados, sweet potatoes.
2. Recommended daily norm: 30 μg. High doses of biotin can affect the results of some laboratory tests, so it is important to inform the doctor about the intake of biotin.

E. B vitamins B:

Group B vitamins, such as vitamin B12, folic acid, niacin and pantothenic acid, play an important role in hair growth and health. They participate in energy metabolism and help maintain the health of the nervous system, which is also important for hair health.

1. Sources of B vitamins B: Meat, fish, poultry, eggs, dairy products, whole grain products, legumes, green leafy vegetables.
2. Recommended daily norm: Depends on the specific vitamin of group B.

F. Vitamin D:

Vitamin D plays an important role in cell growth and the functioning of the immune system. Studies show that vitamin D deficiency can be associated with hair loss, especially with the alopecia of the area.

1. Sources of vitamin D: Bold fish (salmon, tuna, mackerel), egg yolk, enriched products (milk, yogurt, cereals), sunlight.
2. Recommended daily norm: 600 IU (international units). Before taking high doses of vitamin D, it is recommended to consult a doctor.

G. Vitamin E:

Vitamin E is a powerful antioxidant that helps protect the hair follicles from damage caused by free radicals. It can also improve blood circulation in the scalp, which contributes to hair growth.

1. Sources of vitamin E: Nuts, seeds, vegetable oils, green leafy vegetables.
2. Recommended daily norm: 15 mg.

H. Vitamin C:

Vitamin C is an important antioxidant that helps to protect hair from damage. It is also necessary for the production of collagen, which strengthens the hair. In addition, vitamin C improves iron absorption, which is important for hair health.

1. Sources of vitamin C: Citrus fruits, berries, pepper, broccoli, spinach.
2. Recommended daily norm: 75 mg for women and 90 mg for men.

I. Omega-3 fatty acids:

Omega-3 fatty acids have anti-inflammatory properties and can help improve the health of the scalp and hair. They can also make hair more shiny and moisturized.

1. Sources of omega-3 fatty acids: Fat fish (salmon, tuna, mackerel), linen seed, chia seeds, walnuts.
2. Recommended daily norm: Depends on the specific omega-3 fatty acid.

III. Natural dietary supplements for hair health: editorial choice

Based on scientific research, efficiency and safety, our editors selected the following natural dietary supplements to maintain hair health. It is important to note that before taking any additives, it is necessary to consult a doctor in order to exclude contraindications and possible interactions with drugs.

A. Palm Extract Serenoa (Saw Palmetto):

Serene palm is a plant that is traditionally used to treat benign prostate hyperplasia (DHCH). However, studies show that the Extract of the Palm Cerenia can also help with androgenic alopecia, both in men and in women. It blocks the enzyme 5-alpha reductase, which turns testosterone into dihydrotestosterone (DGT), a hormone that plays a key role in the development of baldness by male type.

1. The mechanism of action: Blocking 5-alpha reductase, reducing the level of DGT in the scalp.
2. Advantages: It can help reduce hair loss, improve the density and hair growth with androgenic alopecia.
3. Dosage: Usually 320 mg per day.
4. Side effects: Rarely, but may include stomach disorder, nausea and headache.
5. Contraindications: Pregnancy, breastfeeding, taking anticoagulants.

B. Nettle nettle extract (Urtica Dioica):

Network is a dioecious one is a plant that is rich in vitamins, minerals and antioxidants. The extract of the dioecious nettle contains silica, which strengthens the hair and makes it more shiny. It can also help reduce scalp inflammation and stimulate hair growth. Like Serenoa palm, nettle contains compounds that can inhibit 5-alpha reductase.

1. The mechanism of action: The source content, anti-inflammatory properties, possible inhibiting 5-alpha reductase.
2. Advantages: Strengthening the hair, gleaming, reducing inflammation of the scalp, stimulation of hair growth.
3. Dosage: Depends on the specific product.
4. Side effects: Rarely, but may include stomach disorder and skin rash.
5. Contraindications: Pregnancy, breastfeeding.

C. Horsetail extract of field (Equisetum arverse):

Field horsetail is a plant that is rich in silica. Silles is an important mineral for the health of hair, skin and nails. He strengthens his hair, makes it more elastic and shiny.

1. The mechanism of action: High Silicon content.
2. Advantages: Hair strengthening, increasing elasticity, giving shine.
3. Dosage: Depends on the specific product.
4. Side effects: Rarely, but may include stomach disorder.
5. Contraindications: Kidney diseases, pregnancy, breastfeeding.

D. Green tea extract (Camellia Sinensis):

Green tea contains polyphenols, especially epallocatechin-3-gallat (EGCG), which are powerful antioxidants. EGCG can help protect hair follicles from damage caused by free radicals and stimulate hair growth. Studies show that EGCG can also inhibit 5-alpha reductase.

1. The mechanism of action: Antioxidant properties, possible inhibiting 5-alpha reductase.
2. Advantages: Protection of hair follicles, stimulation of hair growth.
3. Dosage: Depends on the specific product.
4. Side effects: Rarely, but may include stomach disorder and insomnia (due to caffeine content).
5. Contraindications: Pregnancy, breastfeeding, sensitivity to caffeine.

E. Sea collagen:

Collagen is the main structural protein in the body, including hair, skin and nails. Sea collagen obtained from fish is easily absorbed by the body and can help strengthen the hair, make it more elastic and shiny. It can also improve the health of the scalp.

1. The mechanism of action: Providing building blocks for hair, skin and nails.
2. Advantages: Strengthening hair, increasing elasticity, giving shine, improving the health of the scalp.
3. Dosage: Usually 10-20 grams per day.
4. Side effects: Rarely, but may include stomach disorder and allergic reactions (if there is an allergy to fish).
5. Contraindications: Allergy to fish.

F. Rosemary oil (Rosmarinus Officinalis):

Rosemary oil is a popular means to stimulate hair growth. Studies show that rosemary oil can be as effective as minoxidil (drug for the treatment of baldness), in the treatment of androgenic alopecia. It improves blood circulation in the scalp, which promotes hair growth.

1. The mechanism of action: Improving blood circulation in the scalp.
2. Advantages: Stimulation of hair growth can be effective for androgenic alopecia.
3. Dosage: A few drops diluted in basic oil (for example, coconut or olive), for massage of the scalp.
4. Side effects: Rarely, but can include scalp irritation.
5. Contraindications: Sensitivity of the scalp. Before use, it is recommended to conduct a test in a small area of ​​the skin.

G. Lavandula Angustifolia:

Lavender oil has soothing and anti -inflammatory properties. It can help reduce stress, which is one of the causes of hair loss. In addition, lavender oil can stimulate hair growth and improve the health of the scalp.

1. The mechanism of action: Seductive and anti -inflammatory properties.
2. Advantages: Reducing stress, stimulation of hair growth, improving the health of the scalp.
3. Dosage: A few drops diluted in basic oil for massage of the scalp.
4. Side effects: Rarely, but can include scalp irritation.
5. Contraindications: Sensitivity of the scalp. Before use, it is recommended to conduct a test in a small area of ​​the skin.

H. Curcumin:

Kurkumin is an active substance contained in turmeric. It has powerful anti -inflammatory and antioxidant properties. Kurkumin can help protect hair follicles from damage and stimulate hair growth.

1. The mechanism of action: Anti -inflammatory and antioxidant properties.
2. Advantages: Protection of hair follicles, stimulation of hair growth.
3. Dosage: Depends on the specific product. It is recommended to choose products with the addition of piperin (black pepper extract), which improves the absorption of curcumin.
4. Side effects: Rarely, but may include stomach disorder.
5. Contraindications: Diseases of the gallbladder, taking anticoagulants.

I. Ashwaganda (withania somnifera):

Ashvaganda is an adaptogenic plant that is used in Ayurvedic medicine to reduce stress and improve the general state of health. Stress is one of the causes of hair loss, so Ashvagand can help improve the condition of the hair, reducing the level of stress.

1. The mechanism of action: Adaptogenic properties, reducing stress levels.
2. Advantages: Reducing hair loss associated with stress.
3. Dosage: Depends on the specific product.
4. Side effects: Rarely, but can include drowsiness, stomach disorder and headache.
5. Contraindications: Pregnancy, breastfeeding, autoimmune diseases, thyroid diseases.

J. Probiotics:

The intestinal health plays an important role in the overall state of health, including hair health. Probiotics are beneficial bacteria that maintain intestinal health. They can help improve the absorption of nutrients, reduce inflammation and strengthen the immune system, which can positively affect the health of the hair.

1. The mechanism of action: Maintaining intestinal health, improving the absorption of nutrients, reducing inflammation, strengthening the immune system.
2. Advantages: Improving the general state of health, which can positively affect the health of the hair.
3. Dosage: Depends on the specific product.
4. Side effects: Rarely, but may include bloating and gas formation.
5. Contraindications: Severe intestinal diseases.

IV. How to choose a quality diet

The choice of high -quality dietary supplements is an important step towards achieving the desired results and preventing possible side effects. When choosing a dietary supplement for hair health, you should pay attention to the following factors:

1. Composition: Carefully study the composition of the product. Make sure that it contains the nutrients or plant extracts you need in an effective dosage. Avoid products containing artificial dyes, flavors and preservatives.
2. Reputation manufacturer: Choose products from famous and respected manufacturers that adhere to high quality standards. Look for information about the manufacturer on the Internet, read customer reviews.
3. Certification: Pay attention to the availability of quality certificates such as GMP (good manufacturing practice) or NSF International. These certificates confirm that the product was produced in accordance with certain quality and safety standards.
4. Output form: Choose the release form that is most convenient for you. Bades are available in various forms, such as capsules, tablets, powders, liquids and chewing sweets.
5. Price: The highest price does not always mean the best quality. Compare prices for different products and select the one that meets your budget and quality criteria.
6. Reviews: Read the reviews of other customers about the product. Pay attention to the reviews that describe the results of the product and possible side effects.
7. Consultation with a doctor: Before taking any dietary supplement, it is recommended to consult a doctor in order to exclude contraindications and possible interactions with drugs. The doctor can also help you determine what nutrients you need and in what dosage.

V. Life and Hair Health

Natural dietary supplements can be an effective addition to a healthy lifestyle, but they are not a panacea. To maintain hair health, you must also adhere to the following recommendations:

1. Proper nutrition: Balanced diet, rich in protein, iron, zinc, biotin, group B vitamins and other necessary nutrients, is the basis of hair health. Include a variety of products in your diet, such as meat, fish, poultry, eggs, dairy products, legumes, nuts, seeds, fruits and vegetables.
2. Moderate stress: Chronic stress has a negative effect on hair health. Find the ways to cope with stress, such as yoga, meditation, walking in nature, communication with friends and family or hobbies.
3. Sufficient sleep: The lack of sleep can lead to hormonal imbalance and a deterioration in the condition of the hair. Try to sleep at least 7-8 hours a day.
4. Correct hair care: Use soft shampoos and air conditioners, avoid frequent use of a hairdryer, ironing and other thermal appliances, as well as dyeing and chemical hair curling. Protect your hair from exposure to ultraviolet rays, chlorinated water and contaminated air.
5. Regular examination: Regularly visit a doctor for a preventive examination and testing. This will help to identify possible diseases or a deficiency of nutrients that can affect hair health.

VI. Additional hair care tips

In addition to taking dietary supplements and maintaining a healthy lifestyle, there are additional tips that will help you improve the condition of the hair:

1. Scalp massage: Regular scalp massage stimulates blood circulation and promotes hair growth. Massage can be done independently or using a special brush.
2. Hummar hair masks: Use natural homemade hair masks, such as masks using avocados, honey, olive oil or eggs. These masks will help to moisturize, nourish and strengthen the hair.
3. Hair haircut: Regularly cut the ends of the hair to get rid of split ends and prevent further hair damage.
4. Hair rinsing with herbal decoctions: Rinse your hair after washing with herbal decoctions, such as a decoction of chamomile, nettles or rosemary. These decoctions will help strengthen hair, give it shine and improve their general condition.
5. Using silk pillowcases: A dream on a silk pillowcase can help reduce hair friction and prevent their brittleness.

VII. What to do if dietary supplements do not help?

If after several months of taking natural dietary supplements and compliance with a healthy lifestyle you do not see significant improvements in a state of hair, you must consult a trichologist. The doctor will conduct an examination to identify the cause of the problem with the hair and prescribe the appropriate treatment. You may need more serious treatment than taking dietary supplements.

Possible reasons for the absence of the effect of dietary supplements:

1. Incorrect diagnosis: Hair loss can be caused by various causes, and dietary supplements can be ineffective if the cause is not associated with a deficiency of nutrients.
2. Insufficient dosage: The dosage of dietary supplements can be insufficient to achieve the desired effect.
3. Bad assimilation: The body can poorly absorb nutrients from dietary supplements.
4. Related diseases: Hair loss may be associated with concomitant diseases that require specific treatment.
5. Genetic predisposition: In some cases, hair loss may be due to a genetic predisposition, and dietary supplements can only slightly improve the situation.

In conclusion, natural dietary supplements can be a useful addition to a healthy lifestyle to maintain hair health. However, it is important to remember that they are not a panacea, and to achieve the best results, it is necessary to adhere to a balanced diet, avoid stress, properly care for hair and regularly visit a doctor.