Hair recovery: review of effective dietary supplements

Hair recovery: review of effective dietary supplements

Chapter 1: Hair as an indicator of health and problems of alopecia

Hair, being ledges of the skin, carry not only aesthetic function, but also act as an indicator of the general state of health of the body. Changing the structure, loss, loss of shine and slow growth – all this may indicate a deficiency of vitamins, minerals, hormonal imbalance, chronic diseases and other disorders. Normally, a person loses from 50 to 100 hairs per day. Exceeding this indicator is considered alopecia, or hair loss. Alopecia can be temporary or constant, diffuse or focal, androgenetic or caused by external factors.

1.1. Hair health factors:

• Genetics: The hereditary predisposition plays a key role in the development of androgenetic alopecia, the most common type of hair loss.
• Hormonal background: Hormonal changes associated with pregnancy, birth, menopause, thyroid diseases can significantly affect the condition of the hair.
• Nutrition: The lack of necessary vitamins, minerals, proteins and fatty acids leads to a weakening of hair follicles and a deterioration in hair quality.
• Stress: Chronic stress causes the release of cortisol, hormone, which can violate the hair growth cycle and lead to their loss.
• Diseases: Some diseases, such as anemia, autoimmune disorders, infections, can cause hair loss.
• Medicines: Taking certain drugs, for example, anticoagulants, antidepressants, products for chemotherapy, can cause alopecia.
• Hair care: Incorrect hair care, excessive use of thermal appliances, aggressive chemical procedures, tight hairstyles, injure hair follicles and lead to brittleness and hair loss.
• Age: With age, hair follicles become thinner, the production of the pigment decreases, the hair becomes more thin, dry and gray.
• External factors: Environmental pollution, exposure to ultraviolet rays, smoking, also negatively affect the condition of the hair.

1.2. Types of alopecia:

• Andogenetic alopecia: The most common type of hair loss associated with a genetic predisposition and exposure to dihydrotestosterone (DGT) on hair follicles. In men, it manifests itself in the form of receding hairline (baldness) and baldness on the top of the head, in women – in the form of thinning of hair on central parting.
• Diffuse alopecia: Uniform hair loss over the entire surface of the head, caused by various factors, such as stress, hormonal changes, a deficiency of nutrients, drugs, and disease.
• Focal alopecia: Hair loss in the form of individual foci, associated with an autoimmune process in which the immune system attacks the hair follicles.
• Rickeeper alopecia: The destruction of hair follicles with the formation of cicatricial fabric, leading to irreversible hair loss. The causes can be different: infections, injuries, inflammatory skin diseases.
• Telegnum alopecia: Temporary hair loss associated with the premature transition of hair follicles to the heterogene phase (rest). It can be caused by stress, childbirth, diet, disease.
• Traction alopecia: Hair loss caused by constant hair tension, for example, with tight hairstyles, weaving braids, using extended hair.

Chapter 2: The role of dietary supplements in maintaining hair health

Biologically active additives (dietary supplements) can play an important role in maintaining hair health, especially in cases where nutrition does not provide the body with the necessary nutrients. Bades are not a medicine and cannot cure alopecia, but they can help improve the condition of the hair, strengthen hair follicles, stimulate hair growth and prevent their loss. It is important to understand that before taking any dietary supplements, it is necessary to consult a doctor or a trichologist in order to exclude contraindications and determine the optimal dosage.

2.1. The main components of hair dietary supplements:

• B vitamins B: (B1, B2, B3, B5, B6, B9, B12) play an important role in cell metabolism, including hair follicles. The deficiency of B vitamins can lead to hair loss, deceleration of growth, seborrhea and other problems.
  • Biotin (B7): One of the most famous hair vitamins. It is necessary for the synthesis of keratin, the main structural protein of the hair. Biotin deficiency is rare, but can lead to hair loss, fragility of nails and dermatitis.
  • Niacin (B3): Improves blood circulation in the scalp, helps the delivery of nutrients to hair follicles. Niacin deficiency can lead to hair loss and Pellagra.
  • Pantotenic acid (B5): Participates in the metabolism of fats and carbohydrates, necessary for the normal functioning of hair follicles. The deficiency of pantothenic acid can lead to thinning of the hair and early gray hair.
  • Folic acid (B9): It is necessary for the growth and division of cells, including cells of hair follicles. Folic acid deficiency can lead to hair loss and anemia.
  • Vitamin B12: Participates in the formation of red blood cells, which deliver oxygen to hair follicles. Vitamin B12 deficiency can lead to hair loss, weakness and fatigue.
• Vitamin C: A powerful antioxidant protects hair follicles from damage to free radicals. Participates in the synthesis of collagen necessary for hair strength. Improves the absorption of iron important for the health of the hair.
• Vitamin D: Plays an important role in hair growth. The low level of vitamin D is often observed in people with alopecia. Participates in the regulation of the immune system, which is important for the prevention of focal alopecia.
• Vitamin E: Antioxidant, protects hair follicles from damage to free radicals. Improves blood circulation in the scalp, helps the delivery of nutrients to hair follicles.
• Minerals:
  • Iron: It is necessary for the formation of hemoglobin, which transfers oxygen to hair follicles. Iron deficiency is one of the most common causes of hair loss, especially in women.
  • Zinc: Participates in the growth and division of cells, including cells of hair follicles. Regulates the work of the sebaceous glands. Zinc deficiency can lead to hair loss, dry scalp and dandruff.
  • Selenium: Antioxidant, protects hair follicles from damage to free radicals. It is necessary for the normal functioning of the thyroid gland, which plays an important role in hair health.
  • Copper: Participates in the formation of collagen and elastin necessary for hair strength. It is necessary for the formation of melanin, pigment, which gives the hair color.
  • Magnesium: Participates in more than 300 enzymatic reactions in the body, including in the metabolism of hair follicles cells. Reduces stress levels that can lead to hair loss.
• Amino acids: Building blocks of proteins, including keratin, the main structural protein of hair.
  • L-Cistein: The main amino acid in keratin. Improves the strength and elasticity of the hair.
  • L-Lisin: It is necessary for the absorption of iron. Participates in collagen synthesis.
  • L-metionine: Antioxidant, protects hair follicles from damage to free radicals. Participates in the synthesis of keratin.
• Omega-3 and omega-6 fatty acids: It is necessary for the health of the scalp and hair. Moisturize the hair, make it more shiny and elastic. Have anti -inflammatory properties.
• Plant extracts:
  • SAW Palmetto palm extract: Blocks the action of digidrotestosterone (DGT), a hormone that plays a key role in the development of androgenetic alopecia.
  • Horsetail extract of field (horsetail): It is rich in silicon that strengthens hair and nails.
  • Nettle extract: Contains vitamins, minerals and antioxidants that improve the condition of the hair and scalp. It has anti -inflammatory properties.
  • Green Tea extract: Contains antioxidants that protect hair follicles from damage to free radicals. Stimulates hair growth.
  • GINSENG extract: Improves blood circulation in the scalp, helps the delivery of nutrients to hair follicles. Stimulates hair growth.

2.2. Criteria for choosing hair dietary supplements:

• Composition: Pay attention to the composition of Bad. It should contain the necessary vitamins, minerals, amino acids and plant extracts in sufficient quantities. Avoid dietary supplements with dubious ingredients and a high content of artificial dyes and flavors.
• Dosage: Follow the recommended dosage indicated on the packaging. Do not exceed the dosage without consulting a doctor.
• Output form: Hair dietary supplements are produced in various forms: tablets, capsules, powders, liquids. Choose a form that is most convenient for you.
• Manufacturer: Give preference to dietary supplements from well -known and trusted manufacturers who have a good reputation and positive reviews.
• Reviews: Read the reviews about the diet before buying it. Find out what effect it has on other people.
• Price: The price of dietary supplements is not always an indicator of its quality. Compare the prices of various dietary supplements with a similar composition and select the most optimal option.
• Consultation with a doctor: Before you start taking any dietary supplements, consult a doctor or a trichologist to exclude contraindications and determine the optimal dosage. It is especially important to consult a doctor if you have any chronic diseases or take other drugs.

Chapter 3: Review of popular dietary supplements for hair restoration (based on publicly available information and popular brands; specific brands are not advertised, but are used as examples to illustrate compositions and potential properties):

Important: The information presented below is an introductory nature and is not a guide to action. Before using any dietary supplements, you need to consult a doctor.

3.1. Bades based on B vitamins:

• Description: Often contain a complex of B vitamins, including biotin, niacin, pantothenic acid, folic acid and vitamin B12.
• Examples of compositions (generalized):
  • BIOTIN: 5000-10000 μg
  • Niacin: 20-50 mg
  • Pantotenic acid: 10-30 mg
  • Folic acid: 400-800 mcg
  • Vitamin B12: 50-100 μg
• Potential properties: Stimulate hair growth, strengthen hair follicles, prevent hair loss, and improve the condition of the scalp.
• To whom they fit: People with a deficiency of B vitamins, people with thin and brittle hair, people suffering from hair loss.
• Possible side effects: Rarely – allergic reactions, stomach disorder.

3.2. Bades based on vitamin D:

• Description: Contain vitamin D3 (cholecalciferol), the most effective form of vitamin D.
• Examples of compositions (generalized):
  • Vitamin D3: 2000-5000 Me
• Potential properties: Stimulate hair growth, regulate the immune system, improve the condition of the scalp.
• To whom they fit: People with vitamin D deficiency, people with alopecia, people living in regions with a low level of sunlight.
• Possible side effects: With high doses – hypercalcemia, nausea, vomiting.

3.3. Iron -based dietary supplements:

• Description: Contain iron in a form that is easily absorbed by the body, for example, iron, iron.
• Examples of compositions (generalized):
  • Iron (Helat): 10-30 mg
• Potential properties: Prevent hair loss caused by iron deficiency, improve the condition of the scalp.
• To whom they fit: People with iron deficiency anemia, women with abundant menstruation, vegetarians and vegans.
• Possible side effects: Constipation, nausea, stomach disorder.

3.4. Zinc -based dietary supplements:

• Description: They contain zinc in a form that is easily absorbed by the body, for example, zinc picoline.
• Examples of compositions (generalized):
  • Zinc (picoline): 10-20 mg
• Potential properties: They stimulate hair growth, regulate the functioning of the sebaceous glands, improve the condition of the scalp, and prevent dandruff.
• To whom they fit: People with zinc deficiency, people with oily skin, people suffering from dandruff.
• Possible side effects: Nausea, stomach disorder.

3.5. Amino acid -based dietary supplements:

• Description: Contain amino acids necessary for the synthesis of keratin, the main structural protein of the hair.
• Examples of compositions (generalized):
  • L-cystein: 500-1000 mg
  • L-Lisin: 250-500 mg
  • L-methionine: 200-400 mg
• Potential properties: Strengthen hair, improve its strength and elasticity, stimulate hair growth.
• To whom they fit: People with thin and brittle hair, people suffering from hair loss.
• Possible side effects: Rarely – allergic reactions, stomach disorder.

3.6. Plant -based dietary supplements:

• Description: They contain plant extracts that have useful properties for hair and scalp.
• Examples of compositions (generalized):
  • SAW Palmetto palm extract: 160-320 mg
  • Horsetail extract of field (horsetail): 200-500 mg
  • Nettle extract: 100-300 mg
• Potential properties: They block the action of DGT, stimulate hair growth, strengthen hair follicles, improve the condition of the scalp.
• To whom they fit: People with androgenetic alopecia, people with thin and brittle hair, people suffering from hair loss.
• Possible side effects: Rarely – stomach disorder, allergic reactions.

3.7. Complex hair dietary supplements:

• Description: Contain a combination of vitamins, minerals, amino acids and plant extracts.
• Examples of compositions (generalized): Combinations of ingredients from the above categories in various proportions.
• Potential properties: They have a comprehensive effect on the hair and scalp, stimulate hair growth, strengthen hair follicles, prevent hair loss, and improve the condition of the scalp.
• To whom they fit: People who want to get comprehensive support for hair health, people suffering from various problems with hair and scalp.
• Possible side effects: Depend on the composition of the dietary supplement.

Chapter 4: Scientific research and evidence base of the effectiveness of hair dietary supplements.

The effectiveness of dietary supplements for hair restoration is the subject of ongoing scientific research. Although many components of dietary supplements have a theoretical justification for improving hair health, the number of clinical studies confirming their effectiveness is limited. It is important to understand that research results can vary depending on the design of the study, the dosage of ingredients and the individual characteristics of the participants.

4.1. Biotin:

Biotin is one of the most studied hair vitamins. Some studies have shown that taking biotin can improve the condition of hair in people with biotin deficiency. However, biotin deficiency is rare, and most people get enough biotin from food. For people without biotin deficiency, taking biotin as an additive may not have a significant effect on the condition of the hair.

• Study: In a study published in the journal “Journal of Clinical and Aesthetic Dermatology” in 2012, it was shown that the intake of biotin at a dose of 2.5 mg per day improved hair growth and hair in women with thinning. However, the study was small and uncontrolled.

4.2. Vitamin D:

Some studies have shown the relationship between the low level of vitamin D and hair loss, especially with focal alopecia. The intake of vitamin D can help improve the condition of the hair in people with vitamin D.

• Study: In a study published in the journal “International Journal of Trichology” in 2016, it was shown that people with focal alopecia had a lower level of vitamin D compared to healthy people. Taking vitamin D as an additive can help improve the condition of the hair in people with focal alopecia and vitamin D. deficiency.

4.3. Iron:

Iron deficiency is one of the most common causes of hair loss, especially in women. Iron intake can help improve the condition of hair in people with iron deficiency anemia.

• Study: In the review published in the journal “Journal of the American Academy of Dermatology” in 2006, it was found that iron deficiency can play a role in women’s hair loss. Iron intake as an additive can help improve the condition of hair in women with iron deficiency.

4.4. Zinc:

Zinc plays an important role in the growth and division of cells, including cells of hair follicles. Zinc deficiency can lead to hair loss.

• Study: In a study published in the journal “Annals of Dermatology” in 2009, it was shown that zinc intake can help improve hair condition in people with hebogene alopecia.

4.5. SAW Palmetto palm extract:

Serene palm extract blocks the action of DGT, hormone, which plays a key role in the development of androgenetic alopecia. Some studies have shown that taking a gray palm extract can help slow down hair loss with androgenetic alopecia.

• Study: In a study published in the journal “Journal of Alternative and Complementary Medicine” in 2002, it was shown that taking the Extract of the Palma of Serenia at a dose of 320 mg per day for 6 months improved hair growth in men with androgenetic alopecia.

4.6. Research restrictions:

• Sample size: Many studies have a small sample size, which limits their statistical significance.
• CONTROL: Some studies do not have a control group, which makes it difficult to assess the effectiveness of the dietary supplement.
• Research design: The design of some studies can be biased, which can affect the results.
• Individual features: Individual characteristics of participants, such as age, gender, genetics, diet and lifestyle, can affect the results of research.

4.7. Conclusion:

Despite the fact that some studies have shown that the intake of dietary supplements can help improve the condition of the hair, additional studies with a large sample size and a more stringent design are needed to confirm their effectiveness. Before taking any dietary supplements, it is necessary to consult a doctor or a trichologist.

Chapter 5: Bades reception rules and security:

Reception of hair dietary supplements requires compliance with certain rules and precautions to ensure safety and efficiency.

5.1. Consultation with a doctor:

Before taking any dietary supplements, especially if you have any chronic diseases or take other drugs, you need to consult a doctor or a trichologist. The doctor will be able to evaluate your state of health, determine possible contraindications and recommend the optimal dosage of dietary supplements.

5.2. Dosage compliance:

Strictly observe the recommended dosage indicated on the Bad packaging. Do not exceed the dosage without consulting a doctor. Exceeding the dosage can lead to undesirable side effects.

5.3. Duration of admission:

The duration of dietary supplement may vary depending on its composition and individual characteristics. On average, it is recommended to take hair dietary supplements for 3-6 months. After that, you need to take a break or consult a doctor for further recommendations.

5.4. Method accepts:

Take dietary supplements in accordance with the instructions on the package. Some dietary supplements are recommended to be taken while eating to improve their absorption. Drink dietary supplements with a sufficient amount of water.

5.5. Combination with other drugs:

Tell the doctor about all drugs and dietary supplements that you take to avoid possible interactions. Some dietary supplements can interact with drugs, reducing their effectiveness or causing side effects.

5.6. Possible side effects:

Before you start taking Bad, read a list of possible side effects. If you notice any side effects, stop taking a dietary supplement and consult a doctor.

5.7. Contraindications:

Before starting a bad, make sure that you have no contraindications to its components. Contraindications can be pregnancy, breastfeeding, allergies to dietary supplements, some chronic diseases.

5.8. Bad quality:

When choosing dietary supplements, pay attention to its quality. Give preference to dietary supplements from well -known and trusted manufacturers who have a good reputation and positive reviews. Check the availability of quality certificates.

5.9. Storage conditions:

Keep the dietary supplement in accordance with the instructions on the packaging. Typically, dietary supplements are recommended to be stored in a dry, cool and dark place inaccessible to children.

5.10. Pregnancy and breastfeeding:

Pregnant and lactating women need to consult a doctor before taking any dietary supplements. Some components of dietary supplements can be dangerous for the fetus or child.

5.11. Children:

It is not recommended to give hair dietary supplements to children without consulting a doctor. Dosage of dietary supplements for children may differ from dosage for adults.

5.12. Allergic reactions:

If you have an allergy to any products or substances, carefully study the composition of the dietary supplement to eliminate the presence of allergens. If you notice signs of an allergic reaction (rash, itching, edema), stop taking a dietary supplement and consult a doctor.

Chapter 6: A comprehensive approach to hair restoration.

Bades can be a useful addition to a comprehensive approach to hair restoration, which includes proper nutrition, hair care, stress and treatment of underlying diseases.

6.1. Proper nutrition:

Healthy and balanced diet, rich in vitamins, minerals, proteins and fatty acids, is necessary for the health of the hair. Turn on in your diet products rich in biotin (eggs, nuts, seeds), iron (red meat, spinach, lentils), zinc (seafood, nuts, seeds), vitamin C (citrus fruits, berries, vegetables) and omega-3 fatty acids (fish, flaxseed, walnuts).

6.2. Hair care:

Proper hair care helps strengthen them and prevent damage.

• Use soft shampoo and air conditioning: Choose shampoos and air conditioners that do not contain aggressive sulfates and parabens.
• Do not wash your hair too often: Frequent washing of hair can deprive them of natural oils and lead to dryness and brittleness.
• Carefully comb your hair: Use a comb with wide teeth so as not to injure your hair.
• Avoid tight hairstyles: Tight hairstyles can cause hair tension and lead to its loss.
• Limit the use of thermal appliances: Excessive use of a hair dryer, ironing and curling iron can damage the hair.
• Protect the hair from the sun: The effect of ultraviolet rays can damage the hair and make it dry and brittle.
• Cut the ends of the hair regularly: Cutting the ends of the hair helps to prevent their section and improve their appearance.

6.3. Stress management:

Chronic stress can lead to hair loss. Find the ways of managing stress, such as yoga, meditation, walking in nature or communication with friends and family.

6.4. Treatment of the underlying diseases:

Some diseases, such as anemia, thyroid diseases and autoimmune disorders, can cause hair loss. Treatment of these diseases can help improve the condition of the hair.

6.5. Minoxidil and Finasteride:

Minoxidil and finsteride are drugs that have proven their effectiveness in the treatment of androgenetic alopecia. Minoxidil is an external tool that stimulates hair growth. Finasteride is an oral tool that blocks the action of DGT. These drugs should be prescribed by a doctor.

6.6. Laser therapy:

Low -level laser therapy (LLLT) can stimulate hair growth. LLLT uses low intensity lasers to stimulate hair follicles.

6.7. Hair transplant:

Hair transplant is a surgical procedure in which hair follicles are transplanted from the sections of the head, where the hair grows well, to areas where the hair falls.

Chapter 7: Final thoughts.

Hair dietary supplements can be a useful addition to a comprehensive approach to hair restoration. However, it is important to remember that dietary supplements are not a miraculous tool and cannot cure alopecia. Before taking any dietary supplements, it is necessary to consult a doctor or a trichologist in order to exclude contraindications and determine the optimal dosage. An integrated approach, including proper nutrition, hair care, stress management and treatment of underlying diseases, is the most effective way to restore hair health.