Hair dietary

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Hair dietary

Section 1: Anatomy and physiology of hair – the basis of understanding

Before considering the influence of biologically active additives (dietary supplements) on the hair, it is necessary to understand their structure and life cycle. Hair is a complex structure consisting of keratin, a protein that provides strength and elasticity.

  • Hair structure:

    • Hair rod: The visible part of the hair consisting of three layers:
      • Cuticle: The outer protective layer consisting of overlapping keratin scales, like tiles. A healthy cuticle is smooth, reflects light and protects the inner layers.
      • Cortical substance (bark): The main part of the hair containing melanin (pigment determining color) and keratin fibers responsible for strength and elasticity.
      • Core (Medulla): Not always present, especially in thin hair. It consists of loose keratin -containing fabric.
    • Hair follicle: The structure in the skin from which the hair grows.
      • Hair onion: The expanded lower part of the follicle containing a dermal papilla, which provides hair power through the capillaries.
      • Sebaceous iron: Selects skin lard, which moisturizes and protects the hair.
      • Muscle raising hair: Attached to the follicle and causes “goose skin”.

  • Life cycle of hair (growth cycle): The hair growth cycle consists of three phases:

    • Anagen (growth phase): The longest phase (from 2 to 7 years), during which the hair is actively growing. About 85-90% of the hair on the head are in this phase.
    • Katagen (transition phase): The short phase (about 2-3 weeks), during which hair growth slows down, and the follicle begins to contract.
    • Telogen (Phase Salm): The shortest phase (about 3 months), during which the hair stops growing and remains in the follicle until it pushes a new growing hair. About 10-15% of the hair on the head are in this phase. After the teen, the follicle returns to the anagen phase.

  • Hair health factors:

    • Genetics: Heredity plays an important role in determining the type of hair, their thickness, color and a tendency to loss.
    • Hormonal balance: Hormones, such as estrogen, testosterone and thyroid hormones, have a significant effect on the growth and health of the hair. Hormonal disorders can lead to hair loss.
    • Nutrition: A balanced diet, rich in protein, vitamins and minerals, is necessary for healthy hair growth.
    • Stress: Chronic stress can negatively affect hair growth and lead to loss.
    • Age: With age, hair growth slows down, hair becomes thinner and can turn gray.
    • External factors: The impact of the environment, such as the sun, wind and pollution, as well as improper hair care (for example, frequent dyeing, chemical curls, the use of hot tools) can damage hair.
    • Medical conditions and medicines: Some diseases (for example, autoimmune diseases, thyroid diseases, anemia) and drugs (for example, chemotherapy, antidepressants) can cause hair loss.

Section 2: The role of nutrients in hair health

Certain vitamins and minerals play a key role in maintaining hair health, affecting their growth, strength and brilliance. The deficiency of these nutrients can lead to various problems with hair, such as loss, brittleness and dryness.

  • Vitamins:

    • Vitamin A: It is necessary for the growth of all cells, including hair cells. Helps the sebaceous glands to produce skin lard, which moisturizes the scalp and hair. Vitamin A deficiency can lead to dry hair.
    • B vitamins (biotin, niacin, pantothenic acid, folic acid, vitamin B12): They play an important role in cellular metabolism and hair growth.
      • Biotin (Vitamin B7): One of the most famous hair vitamins. Participates in the metabolism of fats, carbohydrates and proteins that are necessary for hair growth. Biotin deficiency can lead to hair loss and fragility of nails.
      • Niacin (Vitamin B3): Improves blood circulation in the scalp, which contributes to the flow of nutrients to hair follicles.
      • Pantotenic acid (vitamin B5): Participates in the metabolism of fats and carbohydrates, and also helps to moisturize the hair.
      • Folic acid (vitamin B9): It is necessary for dividing cells and hair growth.
      • Vitamin B12: Participates in the formation of red blood cells that transfer oxygen to hair follicles.
    • Vitamin C: A powerful antioxidant that protects the hair from damage by free radicals. It is also necessary for the production of collagen, an important structural hair protein. Improves the absorption of iron.
    • Vitamin D: He plays a role in the regulation of the hair growth cycle. Vitamin D deficiency is associated with hair loss.
    • Vitamin E: An antioxidant that protects the hair from damage by free radicals. Improves blood circulation in the scalp.

  • Minerals:

    • Iron: It is necessary for the formation of red blood cells that transfer oxygen to hair follicles. Iron deficiency (iron deficiency anemia) is one of the most common causes of hair loss, especially in women.
    • Zinc: Participates in growth and restoration of fabrics, including hair. It also helps to maintain the functioning of the sebaceous glands around the hair follicles. Zinc deficiency can lead to hair loss and deceleration of growth.
    • Selenium: An antioxidant that protects the hair from damage by free radicals. It is necessary for the normal functioning of the thyroid gland, which plays an important role in hair growth.
    • Magnesium: Participates in many biochemical processes in the body, including the synthesis of protein, which is necessary for hair growth.
    • Silicon: It is important for the synthesis of collagen and hair strengthening.

  • Proteins (amino acids):

    • Hair consists mainly of keratin, protein. Therefore, sufficient protein consumption is necessary for the growth and strengthening of hair. Amino acids, building blocks of protein are especially important.
    • Cysteine: Amino acid containing sulfur, which is necessary for the formation of disulfide bonds in keratin, providing hair strength.
    • Lysine: The amino acid that is involved in the synthesis of collagen and can improve iron absorption.

  • Omega-3 fatty acids:

    • It is necessary for the health of the scalp and hair. They help reduce the inflammation and dry scalp, which can improve hair growth.

Table: Nutrients and their effect on hair health

Nutrient Hair Health Role Symptoms of deficiency Sources
Vitamin a Hair cell growth, scalp moisturizing Dryness and brittle hair, dandruff Liver, fish oil, carrots, sweet potatoes, spinach
B vitamins b Cellular metabolism, hair growth, improving blood circulation in the scalp Hair loss, brittle hair, seborrheic dermatitis Whole grain products, meat, poultry, fish, eggs, dairy products, legumes, green leafy vegetables
Vitamin C. Antioxidant protection, collagen synthesis, improvement of iron absorption Dryness and brittle hair, slow growth Citrus fruits, berries, pepper, broccoli, spinach
Vitamin D. Hair growth cycle regulation Hair loss Fish oil, eggs, enriched products, sunlight
Vitamin E Antioxidant protection, improving blood circulation in the scalp Dry hair Vegetable oils, nuts, seeds, green leafy vegetables
Iron Oxygen transport to hair follicles Hair loss, thin and weak hair Red meat, poultry, fish, legumes, spinach, enriched cereals
Zinc Tissue growth and restoration, regulation of the sebaceous glands Hair loss, growth of growth, dandruff Meat, seafood, nuts, seeds, whole grains
Selenium Antioxidant protection, normal thyroid work Hair loss, growth slow Brazilian nuts, tuna, sardines, eggs
Proteins (amino acids) Building hair for hair (keratin) Slow down growth, thinning of hair, brittleness Meat, poultry, fish, eggs, dairy products, legumes, nuts, seeds
Omega-3 fatty acids Scalp health, reduction of inflammation Dry scalp, itching, dandruff Fat fish (salmon, mackerel, sardins), linen seed, chia seeds, walnuts

Section 3: Hair dietary supplements: overview of popular ingredients and their proven effectiveness

The hair dietary supplement market offers a wide range of products containing various ingredients that promise to improve the growth, strength and brilliance of hair. However, it is important to understand what ingredients have a scientific justification of their effectiveness, and which are only marketing tricks.

  • Biotin (Vitamin B7):

    • The mechanism of action: Participates in the metabolism of fats, carbohydrates and proteins necessary for hair growth.
    • Proven effectiveness: Biotin is effective only with a deficiency of biotin. Biotin deficiency is rare, but can occur in certain conditions, such as pregnancy, prolonged use of antibiotics, malabsorption. In the absence of a biotin deficiency, taking additives with biotin does not have a significant effect on hair growth.
    • Side effects: In high doses, biotin can affect the results of laboratory tests, in particular, the results of tests for thyroid hormones.
    • Conclusion: It is advisable to take additives with biotin only with a confirmed deficiency of this vitamin.

  • Collagen:

    • The mechanism of action: Collagen is the main structural protein of hair. It is believed that taking additives with collagen can improve the strength and elasticity of the hair.
    • Proven effectiveness: Studies of the effect of collagen on hair health are limited. Some small studies have shown that taking collagen peptides can improve the density and thickness of the hair, as well as reduce their loss. However, more large -scale and well -planned studies are needed to confirm these results.
    • Side effects: In general, collagen is considered safe. Easy side effects, such as bloating or stomach disorder, are possible.
    • Conclusion: The effectiveness of collagen to improve hair health requires further study.

  • Keratin:

    • The mechanism of action: Keratin is the main protein of which the hair consists of. It is believed that taking keratin additives can restore the damaged hair structure and improve their strength.
    • Proven effectiveness: Studies of the effect of keratin on hair health are limited. The intake of keratin in the form of additives may not lead to a significant improvement in the condition of the hair, since keratin, like any protein, is split during digestion into amino acids.
    • Side effects: In general, keratin is considered safe.
    • Conclusion: The effectiveness of keratin to improve hair health requires further study.

  • Vitamin D:

    • The mechanism of action: He plays a role in the regulation of the hair growth cycle.
    • Proven effectiveness: Vitamin D deficiency is associated with hair loss, especially with focal alopecia. Reception of additives with vitamin D can be effective for stimulating hair growth in people with vitamin D.
    • Side effects: Taking high doses of vitamin D can lead to hypercalcemia (an increased level of calcium in the blood), which can cause various symptoms, such as nausea, vomiting, weakness and constipation.
    • Conclusion: It is advisable to take additives with vitamin D only with a confirmed deficiency of this vitamin.

  • Iron:

    • The mechanism of action: It is necessary for the formation of red blood cells that transfer oxygen to hair follicles.
    • Proven effectiveness: Iron deficiency (iron deficiency anemia) is one of the most common causes of hair loss, especially in women. Reception of iron additives can be effective for stimulating hair growth in people with iron deficiency anemia.
    • Side effects: Iron dialing can cause constipation, nausea and stomach disorder.
    • Conclusion: It is advisable to take additives with iron only with confirmed iron deficiency.

  • Zinc:

    • The mechanism of action: Participates in growth and restoration of fabrics, including hair. It also helps to maintain the functioning of the sebaceous glands around the hair follicles.
    • Proven effectiveness: Zinc deficiency can lead to hair loss and deceleration of growth. Reception of supplements with zinc can be effective for stimulating hair growth in people with zinc deficiency.
    • Side effects: Taking high doses of zinc can cause nausea, vomiting and disorder of the stomach. Long -term intake of high doses of zinc can lead to copper deficiency.
    • Conclusion: It is advisable to take additives with zinc only with confirmed zinc deficiency.

  • L-Cistein:

    • The mechanism of action: Amino acid containing sulfur, which is necessary for the formation of disulfide connections in keratin, providing hair strength.
    • Proven effectiveness: Some studies have shown that taking L-cysteine ​​can improve the strength and thickness of the hair.
    • Side effects: In general, L-cysteine ​​is considered safe. Mild side effects are possible, such as nausea or stomach disorder.
    • Conclusion: L-cysteine ​​can be useful for strengthening hair, but additional studies are needed to confirm its effectiveness.

  • Saw Palmetto Extract:

    • The mechanism of action: It is believed that dwarf palm extract blocks the action of digidrotestosterone (DGT), a hormone that plays a role in the development of androgenetic alopecia (baldness according to the male type).
    • Proven effectiveness: Some studies have shown that dwarf palm extract can be effective for reducing hair loss with androgenetic alopecia. However, more large -scale and well -planned studies are needed to confirm these results.
    • Side effects: In general, dwarf palm extract is considered safe. Mild side effects are possible, such as stomach disorder or headache.
    • Conclusion: The dwarf palm extract can be useful for reducing hair loss with androgenetic alopecia, but additional studies are needed to confirm its effectiveness.

  • Other ingredients: Some hair dietary supplements contain other ingredients, such as nettle extract, horsetail extract, copper, manganese and other vitamins and minerals. The effectiveness of these ingredients to improve hair health is often not proven or not sufficiently studied.

Table: Review of popular ingredients in hair dietary

Ingredient The mechanism of action Proven effectiveness Side effects Conclusion
Biotin Metabolism of fats, carbohydrates and proteins Effective only with biotin deficiency Impact on the results of laboratory tests Take
Colenen Structural protein of hair Limited studies, it is possible to improve the density and thickness of the hair Light side effects, such as bloating Requires further study
Keratin The main protein of the hair Limited studies can be split during digestion In general, safe Requires further study
Vitamin D. Hair growth cycle regulation Effective with vitamin D deficiency Hypercalcemia at high doses Take
Iron Oxygen transport to hair follicles Effective for iron deficiency anemia Constipation, nausea, stomach disorder Take
Zinc Tissue growth and restoration, regulation of the sebaceous glands Effective with zinc deficiency Nausea, vomiting, stomach disorder, copper deficiency with prolonged receiving high doses Take
L-Cistein Amino acid containing sulfur necessary for hair strength Some studies have shown an improvement in the strength and thickness of the hair Light side effects, such as nausea or stomach disorder Can be useful for strengthening hair, but additional research is needed
Dwarf palm extract Blocks the action of dihydrotestosterone (DGT) Some studies have shown effectiveness with androgenetic alopecia Light side effects, such as stomach disorder or headache Can be useful for androgenetic alopecia, but additional studies are needed

Section 4: Myths about hair dietary supplements

There are many myths about hair dietary supplements that are distributed in the media and consumers. It is important to separate the facts from fiction in order to make conscious decisions regarding the use of these products.

  • Myth 1: Bades can stop hair loss in any case.
    • Reality: Bades can be effective only if hair loss is associated with a deficiency of certain nutrients. In other cases, such as androgenetic alopecia, hair loss is caused by genetic and hormonal factors, and dietary supplements may not have a significant effect.
  • Myth 2: The larger the dose of vitamins, the better for the hair.
    • Reality: Taking high doses of vitamins and minerals can be harmful to health. Some vitamins, such as vitamin A and vitamin D, are fat -soluble and can accumulate in the body, leading to toxicity.
  • Myth 3: Dietary supplements act instantly.
    • Reality: To achieve visible results from taking dietary supplements, time is needed. The hair growth cycle takes several months, so the improvement of hair condition can only be noticeable after a few months of regular reception of additives.
  • Myth 4: All hair dietary supplements are equally effective.
    • Reality: The effectiveness of dietary supplements depends on its composition, the dosage of ingredients and individual characteristics of the body. Not all dietary supplements contain effective ingredients in sufficient quantities, and some of them can be just marketing tricks.
  • Myth 5: Bades can replace a balanced diet.
    • Reality: Bades cannot replace a balanced diet. They should be used as an addition to a healthy diet, rich in protein, vitamins and minerals.
  • Myth 6: Bades are safe, as these are natural products.
    • Reality: “Natural” does not always mean “safe”. Some plant ingredients can interact with drugs or cause side effects. It is important to consult a doctor before taking any dietary supplements.
  • Myth 7: Bades can cure all hair problems.
    • Reality: Bades can help improve the condition of the hair with certain problems, such as nutrient deficiency. However, they cannot cure all hair problems, such as genetic diseases or autoimmune disorders.
  • Myth 8: Reviews on the Internet are a reliable source of information about dietary supplements.
    • Reality: Reviews on the Internet can be subjective and do not always reflect the real effectiveness of the product. Many reviews can be registered or written by people who do not have sufficient knowledge about the product. It is important to critically evaluate the information received from the Internet.

Section 5: Reality: when dietary supplements can be useful and when they are useless

The reality is that hair dietary supplements can be useful in certain situations, but they are not a panacea from all hair problems. It is important to understand when it is worth considering the possibility of taking additives, and when it is better to consult a doctor for diagnosis and treatment.

  • When dietary supplements can be useful:

    • With a shortage of nutrients: If the tests show a deficiency of vitamins or minerals, such as iron, zinc, vitamin D or biotin, taking dietary supplements containing these nutrients can help improve the condition of the hair.
    • During pregnancy and lactation: Pregnant and lactating women need an increased amount of certain nutrients, which can be difficult to get only from food. In this case, taking polyvitamin complexes can be useful for maintaining hair health. (Necessarily after consulting a doctor!)
    • After the diseases or operations: During the recovery period after illness or surgery, the body needs additional nutrients that can help restore hair health.
    • With a vegetarian or vegan diet: Vegetarians and vegans can experience a deficiency of certain nutrients, such as vitamin B12, iron and zinc, which are important for hair health. Reception of dietary supplements containing these nutrients can be useful.
    • Subject to restrictive diets: Strict diets aimed at reducing weight can lead to a deficiency of nutrients and a deterioration in the condition of the hair. Reception of dietary supplements can help replenish these deficits.

  • When dietary supplements can be useless or even harmful:

    • In the absence of a nutrient deficiency: If the tests do not show a deficiency of vitamins or minerals, the intake of dietary supplements will not bring any benefit and may even be harmful due to the risk of an overdose.
    • With a genetic predisposition to hair loss (androgenetic alopecia): Bades cannot stop hair loss caused by genetic factors. In this case, you must consult a trichologist to prescribe the appropriate treatment.
    • When hair loss caused by hormonal disorders: Bades cannot solve problems with the hormonal balance. In this case, it is necessary to contact an endocrinologist for diagnosis and treatment.
    • When hair loss caused by diseases of the scalp (for example, fungal infections, psoriasis): Bades cannot cure scalp diseases. In this case, it is necessary to contact a dermatologist to prescribe the appropriate treatment.
    • When hair loss caused by medicines or chemotherapy: Bades cannot neutralize the side effects of drugs or chemotherapy. In this case, it is necessary to consult a doctor about possible ways to maintain hair health.
    • With self -medication without consulting a doctor: Independent intake of dietary supplements without prior consultation with a doctor can be dangerous to health.

Section 6: How to choose the right hair dietary supplement: Practical tips

The choice of hair dietary supplement is a responsible task that requires an attentive approach. In order not to waste money and not harm your health, it is necessary to take into account several important factors.

  • Consult a doctor: Before you start taking any dietary supplements, be sure to consult a doctor or a trichologist. The doctor will be able to determine the cause of the loss or deterioration of the hair condition and prescribe the necessary tests to detect a deficiency of nutrients.
  • Take tests: Blood tests for the level of vitamins and minerals will help identify a deficiency of nutrients, which can cause hair problems.
  • Study the composition of the product: Carefully study the composition of the dietary supplement and make sure that it contains ingredients that can really be useful for hair health (see section 3). Pay attention to the dosage of the ingredients.
  • Choose products from trusted manufacturers: Give preference to products from famous and respected manufacturers who have a good reputation in the market.
  • Pay attention to quality certificates: Make sure that the product has quality certificates confirming its safety and compliance with the standards.
  • Read reviews: Check out the reviews of other consumers about the product, but remember that reviews can be subjective and not always reflect real effectiveness.
  • Do not buy suspiciously cheap products: Too low price may indicate low ingredients or fake.
  • Avoid products with dubious promises: Do not believe the promises of instant hair growth or a complete cure for baldness. The effectiveness of hair dietary supplements is limited and depends on many factors.
  • Start with a minimum dose: Start taking a dietary supplement with a minimum dose indicated on the packaging, and gradually increase the dose if side effects do not occur.
  • Follow the reaction of the body: Carefully monitor the reaction of the body to the intake of dietary supplement. If any side effects appear (for example, nausea, stomach disorders, allergic reactions) stop taking and consult a doctor.
  • Be realistic: Do not expect instant results. To achieve visible improvements in the condition of the hair, time and regular intake of dietary supplement in combination with a balanced diet and proper hair care.
  • Do not use dietary supplements as a replacement for medicines: If you have serious hair problems, such as androgenetic alopecia or scalp diseases, dietary supplements cannot replace the medicinal treatment prescribed by the doctor.
  • Remember the interaction with drugs: Some dietary supplements can interact with drugs, so be sure to tell the doctor about all the additives you take.

Section 7: Alternative ways to improve hair health

In addition to taking dietary supplements, there are many other ways to improve hair health, which can be more effective and safe.

  • Balanced nutrition: A balanced diet, rich in protein, vitamins and minerals, is the basis of healthy hair. Include in your diet products rich in iron, zinc, vitamins of group B, vitamin D, vitamin E and omega-3 fatty acids (see section 2).
  • Correct hair care:
    • Use soft shampoo and air conditioning suitable for your hair type.
    • Do not wash your hair too often, as this can lead to its dryness and brittleness.
    • Avoid the use of hot hair styling, such as a hair dryer, an iron and a curling iron. If you still use them, be sure to use heat protection products.
    • Do not comb wet hair, as it is more vulnerable to damage.
    • Do not use aggressive chemicals for dyeing and curling hair.
    • Cut the ends of the hair regularly to prevent their cross section.
    • Protect your hair from exposure to sunlight and wind.
  • Scalp massage: Scalp massage improves blood circulation in hair follicles, which contributes to the flow of nutrients to hair and stimulates their growth.
  • Reducing stress: Chronic stress can negatively affect hair growth. Find the ways to reduce stress, such as yoga, meditation, walks in the fresh air or hobby.
  • Sufficient sleep: The lack of sleep can lead to hormonal disorders and a deterioration in the condition of the hair. Try to sleep at least 7-8 hours a day.
  • Avoid tight hairstyles: Tight hairstyles, such as tails and braids, can exert pressure on the hair follicles and lead to hair loss.
  • Refusal of smoking: Smoking worsens blood circulation in the scalp and can lead to hair loss.
  • Regular medical examinations: Regular medical examinations will help identify diseases that can cause hair loss.

Section 8: Conclusion

Hair loss can be caused by many factors, from a deficiency of nutrients to a genetic predisposition. Hair dietary supplements can be useful in certain situations, but they are not a panacea from all hair problems. It is important to consult a doctor, take tests and choose a suitable product from a trusted manufacturer. In combination with a balanced diet, proper hair care and a healthy lifestyle, dietary supplements can help improve the condition of the hair and restore their health and beauty. However, do not forget that the main thing is a comprehensive approach to health and timely appeal to specialists.

This is the end of the article.

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