Proven dietary supplements for hair growth: Research results
I. Understanding the problem of hair loss and the role of dietary supplements
Hair loss is a common problem affecting men and women of all ages. The causes of hair loss are diverse and include a genetic predisposition, hormonal changes, stress, poor nutrition, some diseases and drugs. In the context of hair health, biologically active additives (dietary supplements) are considered as a potential means of maintaining and stimulating hair growth, improving their quality and reducing loss. It is important to emphasize that dietary supplements are not medicines and are not intended for the treatment of diseases. They are additional sources of nutrients that can support the body, including hair follicles. The success of the use of dietary supplements largely depends on the cause of hair loss and individual characteristics of the body. Before proceeding with any additives, consultation with a trichologist or dermatologist is extremely recommended to identify the causes of the problem and select the most suitable treatment and additional funds.
II. Key nutrients and their effect on hair health: scientific data
Hair health is directly related to nutrition. Certain vitamins, minerals and other nutrients play a key role in maintaining the structure of the hair, its growth and preventing loss. The lack of these substances can adversely affect the condition of the hair.
A. B vitamins B:
- Biotin (Vitamin B7): Biotin is often called “beauty vitamin”, and it is widely known for its role in the health of hair, skin and nails. It is involved in the metabolism of fatty acids, amino acids and glucose, which are necessary for cell growth, including cells of hair follicles. Biotin deficiency, although it occurs relatively rarely, can lead to hair loss, dry skin and fragility of nails. Studies show that additives with biotin can be effective for people with a confirmed deficit of this vitamin. However, it is important to note that most people receive a sufficient amount of biotin from food, and additional intake of additives may not bring tangible benefits if there is no deficit.
- Scientific research: A study published in the Journal of Clinical and Aesthetic Dermatology in 2012 showed that biotin additives improve hair growth in women with thinning of hair. Another study published at the International Journal of Trichology in 2016 also confirmed the positive effect of biotin on hair health.
- Recommended dosage: The recommended daily dose of biotin is about 30 μg for adults. In hair additions, higher doses are often found, but it is important not to exceed the recommended norms in order to avoid side effects.
- Vitamin B12 (cobalamin): Vitamin B12 is necessary for the formation of red blood cells, which transfer oxygen to all cells of the body, including hair follicles. Vitamin B12 deficiency can lead to anemia, fatigue and hair loss. People who adhere to a vegetarian or vegan diet are at risk of B12 deficiency, since it is mainly contained in animal products.
- Scientific research: There are no direct studies proving that additives with B12 stimulate hair growth in people without a deficiency of this vitamin. However, studies show that the elimination of B12 deficiency can stop or reduce hair loss caused by this deficit.
- Recommended dosage: The recommended daily dose of vitamin B12 is 2.4 mcg for adults. In additions, B12 is often contained in higher doses, since it is well absorbed even in large quantities.
- Niacin (Vitamin B3): Niacin improves blood circulation, including in the scalp, which contributes to the delivery of oxygen and nutrients to hair follicles. It also participates in the metabolism of proteins, fats and carbohydrates necessary for hair growth. Niacin’s deficiency can lead to Pellagra, which is also manifested, among other things, hair loss.
- Scientific research: Studies on the direct effect of niacin on hair growth are limited. However, its role in improving blood circulation and metabolism implies the potential benefit of hair health.
- Recommended dosage: The recommended daily dose of Niacin is 16 mg for men and 14 mg for women.
B. Vitamin D:
Vitamin D plays an important role in the regulation of cell growth and the functioning of the immune system. Studies show that vitamin D deficiency can be associated with various types of hair loss, including focal alopecia. Vitamin D helps to activate hair follicles and maintain their healthy growth cycle.
- Scientific research: The study published in Dermatology Online Journal in 2016 showed a connection between the low level of vitamin D and focal alopecia. Other studies also confirm the correlation between vitamin D deficiency and other types of hair loss.
- Recommended dosage: The recommended daily dose of vitamin D is 600 IU (international units) for adults. However, depending on the level of vitamin D in the blood, the doctor can recommend higher doses.
C. Vitamin E:
Vitamin E is a powerful antioxidant that protects the cells from damage by free radicals. It also improves blood circulation in the scalp, which contributes to the nutrition of hair follicles. It is believed that vitamin E can contribute to hair growth and improve their quality.
- Scientific research: Some studies show that vitamin E can improve hair growth in people with hair loss. A study published at Tropical Life Sciences Research in 2010 showed that additives with vitamin E improve hair growth in people with alopecia.
- Recommended dosage: The recommended daily dose of vitamin E is 15 mg for adults.
D. Iron:
Iron is necessary for the production of hemoglobin, which tolerates oxygen to cell cells, including hair follicles. Iron deficiency, or iron deficiency anemia, is a common cause of hair loss, especially in women. The use of iron in the form of additives can help restore the normal level of iron in the body and stop or reduce hair loss caused by deficiency.
- Scientific research: Numerous studies confirm the relationship between iron deficiency and hair loss. A study published in Journal of the American Academy of Dermatology in 2006 showed that women with hair loss more often have a low blood iron level.
- Recommended dosage: The recommended daily dose of iron is 18 mg for women and 8 mg for men. However, with iron deficiency anemia, a doctor can recommend higher doses. It is important to take iron under the supervision of a doctor, since an overdose can be dangerous.
E. Zinc:
Zinc plays an important role in the growth and restoration of fabrics, including hair follicles. He also participates in the regulation of hormones, including testosterone, which can affect hair loss. Zinc deficiency can lead to hair loss, slowed growth and other health problems.
- Scientific research: Studies show that the supplements with zinc can be effective for the treatment of hair loss caused by zinc deficiency. A study published in Annals of Dermatology in 2009 showed that supplements with zinc improve hair growth in people with focal alopecia.
- Recommended dosage: The recommended daily dose of zinc is 11 mg for men and 8 mg for women.
F. Selenium:
Selenium is an antioxidant that protects the cells from damage by free radicals. It is also necessary for the normal functioning of the thyroid gland, which plays an important role in the regulation of hormones affecting hair growth. Selena deficiency can lead to hair loss and other health problems.
- Scientific research: Studies on the direct effect of selenium on hair growth are limited. However, its role in antioxidant protection and functioning of the thyroid gland implies the potential benefit of hair health.
- Recommended dosage: The recommended daily dose of selenium is 55 mcg for adults.
G. Omega-3 fatty acids:
Omega-3 fatty acids are indispensable fats that are necessary for cell health, including cells of hair follicles. They have anti -inflammatory properties and can improve blood circulation in the scalp, which contributes to the nutrition of hair follicles. It is believed that omega-3 fatty acids can contribute to hair growth and improve their quality.
- Scientific research: Some studies show that omega-3 fatty acids can improve hair growth in people with hair loss. A study published in the Journal of Cosmetic Dermatology in 2015 showed that additives with omega-3 and omega-6 fatty acids improve hair density and reduce hair loss in women.
- Recommended dosage: The recommended daily dose of omega-3 fatty acids varies depending on the source and ratio of EPA and DHA. It is usually recommended to take 1-2 grams of omega-3 fatty acids per day.
H. Amino acids:
Hair consists mainly of keratin protein, which consists of amino acids. The lack of amino acids can negatively affect the health of the hair, leading to its thinning, brittleness and loss. Amino acids, such as L-cysteine, L-lysine and L-metionine, which are the construction blocks of keratin, are especially important.
- Scientific research: Studies show that amino acid supplements can improve hair growth and their quality. A study published in the Journal of Cosmetic Science in 2002 showed that additives with L-cystein improve hair growth in people with hair loss.
- Recommended dosage: The recommended dosage of amino acids varies depending on the specific amino acid and individual needs.
III. Review of popular hair growth and research results and research results
There are many dietary supplements on the market, promising to accelerate hair growth, strengthen them and prevent loss. It is important to carefully study the composition and results of research before purchasing any product.
A. Complex vitamin-mineral hair complexes:
These complexes usually contain a combination of vitamins of group B, vitamin D, vitamin E, iron, zinc, selenium and other nutrients necessary for the health of the hair. They are designed to provide the body with all the necessary nutrients to maintain normal hair growth.
- Research results: The effectiveness of complex vitamin-mineral hair complexes depends on the composition and the presence of deficits in the host. If a person has a lack of certain vitamins or minerals, then taking the complex can improve the condition of the hair. However, if there are no deficits, then the additional method of vitamins and minerals may not bring tangible benefits.
B. Bades based on plant extracts:
Some plant extracts, such as Saw Palmetto palm extract, green tea extract and horsetail extract, are traditionally used to maintain hair health. It is believed that they can block dihydrotestosterone (DGT), a hormone that is associated with a male hair loss, improve blood circulation in the scalp and have an antioxidant effect.
- SAW Palmetto palm extract: Studies show that the extract of the palm palm can be effective for the treatment of hair loss according to the male type. It acts as an inhibitor of 5-alpha reductase, an enzyme that turns testosterone into a DGT.
- Research results: A study published in Journal of Alternative and Complementary Medicine in 2002 showed that the Extract of Serenia palm improves hair growth in men’s hair loss.
- Green tea extract: Green tea contains polyphenols, such as Epagallocatechin Gallat (EGCG), which have antioxidant and anti -inflammatory properties. It is believed that EGCG can stimulate hair growth and prevent their loss.
- Research results: Some studies show that EGCG can stimulate hair growth in laboratory conditions. However, additional studies in public are needed to confirm these results.
- Horsetail extract: Horsetail contains silicon, which is an important mineral for the health of hair, skin and nails. It is believed that silicon strengthens the hair, improves its elasticity and stimulates growth.
- Research results: Studies on the effectiveness of horsetail extract for hair growth are limited. Some studies show that silicon can improve the condition of the hair, but additional studies are needed to confirm these results.
C. Sea collagen:
Collagen is the main structural protein in the body, including skin, hair and nails. Sea collagen obtained from fish is considered easily digestible and can help strengthen hair, improve their elasticity and stimulation of growth.
- Research results: Some studies show that additives with collagen can improve hair health. A study published in Journal of Cosmetic Dermatology in 2015 showed that collagen additives improve hair thickness in women with thinning of hair.
D. Dads with keratin:
Keratin is the main protein of which the hair consists of. Keratin additives are designed to provide the body with an additional amount of keratin, which can help strengthen hair, improve their structure and reduce fragility.
- Research results: Studies on the effectiveness of keratin additives for hair growth are limited. However, some studies show that keratin can improve hair structure and reduce their fragility.
IV. Criteria for choosing dietary supplements for hair growth: what to pay attention to
The choice of dietary supplements for hair growth requires an attentive approach. It is important to consider several key criteria to choose a product that will be safe and effective.
A. Sostal Product:
Carefully study the composition of the product. Make sure that it contains the necessary vitamins, minerals and other nutrients that maintain hair health. Pay attention to the concentration of active ingredients and their forms. Some forms of vitamins and minerals are better absorbed by the body than others.
B. Dosage of active ingredients:
Check the dosage of active ingredients. Make sure that it meets the recommended daily standards or the recommendations of the doctor. Avoid products with excessively high doses, as they can cause side effects.
C. Reputation manufacturer:
Choose dietary supplements from famous and reliable manufacturers who have a good reputation and undergo strict quality control. Check the availability of quality certificates and compliance with security standards.
D. Consumer reviews:
Read the reviews of other consumers about the product. This can give you an idea of its effectiveness and possible side effects. However, remember that each organism is individual, and what helped one person may not help another.
E. The presence of clinical research:
Find out whether clinical studies of the product or its active ingredients were conducted. The presence of clinical studies confirming the effectiveness and safety of the product is a good sign.
F. Consultation with a doctor:
Before starting to take any dietary supplements for hair growth, consult a tri-hirder or dermatologist. He will be able to determine the cause of hair loss and choose the most suitable treatment and additional funds.
V. Possible side effects and contraindications
Like any other additives, dietary supplements for hair growth can cause side effects in some people. It is important to know about possible risks and contraindications before starting a reception.
A. Side effects:
- Allergic reactions: Some people can be allergic to certain ingredients in dietary supplements such as vitamins, minerals or plant extracts. Allergic reactions can appear in the form of a skin rash, itching, urticaria or edema.
- Disorders of the gastrointestinal tract: Some dietary supplements can cause disorders of the gastrointestinal tract, such as nausea, vomiting, diarrhea or constipation.
- Interaction with drugs: Some dietary supplements can interact with drugs by changing their effectiveness or increasing the risk of side effects.
- An overdose of vitamins and minerals: Excessive use of vitamins and minerals can be dangerous to health. For example, an overdose of iron can lead to damage to the liver and other organs.
- Other side effects: Some dietary supplements can cause other side effects, such as headache, dizziness, insomnia or mood changes.
B. Contraindications:
- Pregnancy and breastfeeding: Some dietary supplements are not recommended for pregnant women and nursing women, as they can be harmful to the child.
- Liver and kidney diseases: People with liver and kidney diseases should be taken with caution, as they can aggravate the condition.
- Allergies to the ingredients: People with allergies to certain ingredients in dietary supplements should avoid taking them.
- Taking drugs: People taking drugs should consult a doctor before starting to take dietary supplements in order to avoid possible interactions.
- Childhood: Some dietary supplements are not recommended for children.
VI. Alternative methods of stimulation of hair growth
In addition to dietary supplements, there are other methods of stimulating hair growth, which can be effective.
A. Proper nutrition:
Balanced diet, rich in vitamins, minerals and proteins, is necessary for the health of the hair. Include products rich in biotin, vitamin D, iron, zinc, omega-3 fatty acids and amino acids in your diet.
B. Hair care:
Use soft shampoos and air conditioners that do not contain aggressive chemicals. Avoid frequent use of a hairdryer, curling iron and ironing, as it can damage the hair. Regularly do scalp massage to improve blood circulation and stimulate hair growth.
C. Treatment of hair loss:
If you have a strong hair loss, consult a trichologist or a dermatologist. He will be able to determine the cause of hair loss and prescribe the appropriate treatment. There are various drugs and procedures that can help stop or reduce hair loss, such as minoxidil, finsteride and mesotherapy.
D. Stress reduction:
Stress can negatively affect hair health. Find the ways to cope with stress, such as yoga, meditation or walking in the fresh air.
VII. Conclusion
This article provides a comprehensive overview of supplements for hair growth, emphasizing the importance of scientific evidence, individual needs, and consulting with healthcare professionals. By understanding the roles of key nutrients, potential benefits, and risks, individuals can make informed decisions about incorporating supplements into their hair care regimen. Remember, a holistic approach that includes a balanced diet, proper hair care, stress management, and medical consultation when necessary, is crucial for achieving and maintaining healthy hair.