The best dietary supplement to combat hair loss in men

The best dietary supplement to combat hair loss in men: the path to thick and healthy hair

1. Understanding the problem: What is hair loss in men and why is this happening?

Hair loss in men, also known as androgenic alopecia or baldness by male type, is a common problem that affects a significant part of the male population. This is a progressive state, characterized by a gradual thinning of hair, usually starting with the temples and crown, which ultimately leads to the formation of a bald spot and, in some cases, complete baldness.

1.1. Hormonal factors: digidrotestosterone (DGT) – the main culprit

A key role in the development of androgenic alopecia is played by the hormone dihydrotestosterone (DGT). DGT is formed from testosterone under the influence of a 5-alpha reductase enzyme. Men, genetically predisposed to hair loss, have a higher sensitivity of hair follicles to DHT.

When DGT contacts the receptors in hair follicles, it causes their miniaturization. This means that hair follicles gradually decrease in size, producing thinner and shorter hair. Over time, the follicles become inactive and cease to produce hair altogether.

1.2. Genetic predisposition: Family history matters

Genetics plays a significant role in determining the tendency to loss of hair. If your family has men suffering from baldness by male type, the likelihood that you will also face this problem increases. Heredity can affect the sensitivity of hair follicles to the DGT, the level of 5-alpha reductase and the rate of progression of baldness.

1.3. Other factors affecting hair loss:

In addition to hormones and genetics, other factors can affect the condition of the hair and their loss, such as:

• Age: Hair loss becomes more common with age.
• Stress: Chronic stress can negatively affect the health of the hair and contribute to its loss.
• Nutrient deficiency: The lack of vitamins and minerals necessary for the health of the hair can lead to their thinning and loss.
• Incorrect hair care: Excessive use of aggressive styling tools, frequent dyeing and using a hairdryer at high temperature can damage the hair and contribute to its loss.
• Some diseases and medicines: Some diseases, such as thyroid diseases, and taking certain drugs (for example, antidepressants, anticoagulants) can cause hair loss.
• Scalp infections: Fungal or bacterial scalp infections can lead to inflammation and hair loss.

2. Vitamins and minerals – the basis of healthy hair:

Healthy hair needs sufficient vitamins and minerals for normal growth and functioning. The deficiency of certain nutrients can lead to hair loss, thinning and worsening of their general condition.

2.1. BIOTIN (vitamin B7): key player for hair growth

Biotin is a water -soluble B vitamin B, which plays an important role in the metabolism of proteins, fats and carbohydrates. It is necessary for the production of keratin, the main structural protein of hair, skin and nails.

• How it works: Biotin improves the structure of keratin, making hair more strong and elastic. It also stimulates the growth of new hair and reduces its loss.
• Dosage: The recommended dosage of biotin to maintain hair health is from 2.5 mg to 5 mg per day.
• Sources: Biotin is found in eggs, nuts, seeds, liver, avocados and salmon. However, to achieve the therapeutic effect when hair loss, the intake of biotin in the form of dietary supplements is often required.

2.2. Vitamin D: role in the regulation of the hair growth cycle

Vitamin D is a fat -soluble vitamin that plays an important role in various functions of the body, including regulation of the immune system, bone growth and differentiation of cells. Studies show that vitamin D can also play a role in the regulation of the hair growth cycle.

• How it works: Vitamin D is involved in activating vitamin D (VDR) receptors in hair follicles. Activation of VDR stimulates the proliferation of keratinocytes, the main cells forming the hair rod. Vitamin D deficiency can lead to a violation of the hair growth cycle and their loss.
• Dosage: The recommended dosage of vitamin D depends on the level of vitamin D in the blood. It is usually recommended to take from 1000 to 5000 IU vitamin D per day.
• Sources: Vitamin D is produced in the skin under the influence of sunlight. It is also contained in oily fish (salmon, tuna, sardines), egg yolks and enriched products (milk, flakes). In winter or with a lack of sunlight, it is recommended to take vitamin D in the form of dietary supplements.

2.3. Zinc: necessary for tissue growth and restoration

Zinc is an important mineral that plays a role in many biological processes, including cell growth, immune function and protein synthesis. It is also necessary for the health of hair, skin and nails.

• How it works: Zinc is involved in the synthesis of keratin and collagen, basic structural hair proteins. It also has antioxidant properties, protecting hair follicles from damage caused by free radicals. Zinc deficiency can lead to hair loss, thinning and slowing down their growth.
• Dosage: The recommended zinc dosage is from 15 to 30 mg per day.
• Sources: Zinc is contained in meat, seafood, nuts, seeds and legumes. With zinc deficiency, it is recommended to take it in the form of dietary supplements.

2.4. Iron: An important element for the transport of oxygen to hair follicles

Iron is an important mineral that is necessary for the transport of oxygen to the cells of the body, including hair follicles. Iron deficiency, known as iron deficiency anemia, can lead to hair loss.

• How it works: Iron is necessary for the synthesis of hemoglobin, protein, which tolerates oxygen in the blood. With iron deficiency, hair follicles do not receive oxygen and nutrients, which can lead to their weakening and hair loss.
• Dosage: The recommended dosage of iron depends on the level of iron in the blood. It is usually recommended to take from 10 to 30 mg of iron per day. It is important to consult a doctor before starting iron, since an excess of iron can be harmful to health.
• Sources: Iron is found in red meat, liver, spinach, legumes and enriched products (flakes). With iron deficiency, it is recommended to take it in the form of dietary supplements.

2.5. Vitamin C: Antioxidant and assistant in the assimilation of iron

Vitamin C is a powerful antioxidant that protects the body cells from damage caused by free radicals. He also plays an important role in the assimilation of iron.

• How it works: Vitamin C helps to turn non -hemic iron (iron contained in plant foods) into a more digestible shape. It also protects the hair follicles from damage caused by free radicals, which can occur as a result of stress, environmental pollution and ultraviolet radiation.
• Dosage: The recommended dosage of vitamin C is from 75 to 90 mg per day.
• Sources: Vitamin C is found in citrus fruits, berries, kiwi, Bulgarian pepper and broccoli.

2.6. Niacin (vitamin B3): Improving blood circulation in the scalp

Niacin, or vitamin B3, plays a key role in energy metabolism and helps to improve blood circulation. In the context of hair health, this can mean more nutrients reaching hair follicles.

• How it works: Niacin expands blood vessels, increasing blood flow to the scalp. This, in turn, provides the best nutrition of hair follicles, contributing to their growth and strengthening.
• Dosage: The recommended dose of Niacin varies, but usually from 14 to 16 mg per day for men.
• Sources: Niacin is found in meat, fish, poultry, nuts and cereals.

3. Plant extracts and amino acids: natural hair growth stimulants

In addition to vitamins and minerals, there are plant extracts and amino acids that have proven effectiveness in the fight against hair loss.

3.1. SAW Palmetto palm extract: DGT blocker

Serenoa Repens Palma is one of the most popular plant extracts used to treat hair loss in men. It contains phytosterols that inhibit the enzyme 5-alpha reductase, which turns testosterone into DGT.

• How it works: The serenia palm blocks the action of 5-alpha reductase, reducing the level of DGT in the scalp and hair follicles. This helps to prevent the miniaturization of hair follicles and promotes the growth of thicker and more healthy hair.
• Dosage: The recommended dosage of the serenia palm extract is from 160 to 320 mg per day.
• Proof: Numerous studies have shown that the serenia palm extract can be effective in the treatment of androgenic alopecia in men. In some studies, he showed comparable results with finsteride, a drug used to treat male baldness.

3.2. Biotin-containing peptides (for example, GHK-CU): Stimulation of hair growth and regeneration

Copper peptides, such as GHK-CU, are compounds consisting of copper and amino acids. They have a wide range of biological activity, including stimulation of hair growth, tissue regeneration and antioxidant protection.

• How it works: Copper peptides stimulate the proliferation of hair follicles, increase the production of collagen and elastin, and improve blood supply to the scalp. They also have antioxidant properties, protecting the hair follicles from damage caused by free radicals.
• Dosage: The dosage of copper peptides depends on the concentration and form of the product. It is usually recommended to use products containing from 1% to 3% copper peptides, and apply them to the scalp 1-2 times a day.
• Proof: Studies have shown that copper peptides can stimulate hair growth, increase their thickness and density, and reduce hair loss.

3.3. Green tea extract (EGCG): Antioxidant and hair growth stimulator

Green tea extract is rich in polyphenols, especially Epagallocatechin Gallat (EGCG), which is a powerful antioxidant and has anti -inflammatory properties. It can also stimulate hair growth.

• How it works: EGCG protects hair follicles from damage caused by free radicals and inflammation. It can also stimulate the proliferation of hair follicles and increase the production of growth factors that promote hair growth.
• Dosage: The recommended dosage of green tea extract is from 200 to 400 mg EGCG per day.
• Proof: Some studies have shown that EGCG can stimulate hair growth, increase their thickness and density, and reduce hair loss. However, additional studies are needed to confirm these results.

3.4. L-cysteine: amino acid for the formation of keratin

L-cysteine ​​is an indispensable amino acid that is an important component of keratin, the main structural protein of hair, skin and nails.

• How it works: L-cysteine ​​provides hair follicles with construction blocks for the formation of keratin, making the hair more strong and elastic. It also participates in the synthesis of glutathione, a powerful antioxidant that protects the hair follicles from damage.
• Dosage: The recommended dosage of L-cysteine ​​is from 500 to 1000 mg per day.
• Sources: L-cysteine ​​is found in meat, fish, eggs, dairy products and legumes. However, to achieve the therapeutic effect when hair loss, taking L-cysteine ​​in the form of dietary supplements is often required.

3.5. L-Lisin: Improving iron assimilation and collagen synthesis

L-Lisine is an indispensable amino acid that plays an important role in the absorption of iron and the synthesis of collagen.

• How it works: L-Lisin improves iron absorption, which is especially important for people with iron deficiency anemia, which can lead to hair loss. It is also necessary for the synthesis of collagen, a protein that provides the strength and elasticity of the hair.
• Dosage: The recommended dosage of L-lyisine is from 500 to 1000 mg per day.
• Sources: L lysine is found in meat, fish, eggs, dairy products and legumes. However, to achieve the therapeutic effect when hair loss, it is often required to take L-lysis in the form of dietary supplements.

4. Dietary supplements containing combinations of ingredients: synergistic effect

Many dietary supplements to combat hair loss in men contain combinations of vitamins, minerals and plant extracts that have a synergistic effect. This means that the joint action of these ingredients is more effective than the action of each ingredient separately.

4.1. Advantages of combined dietary supplements:

• Complex approach: Combined dietary supplements act on several causes of hair loss at the same time, for example, on nutrient deficiency, hormonal imbalance and inflammation.
• Synergic effect: The combination of ingredients enhances their action, increasing the efficiency of dietary supplements.
• Convenience: The reception of one dietary supplement with several ingredients is more convenient than taking several separate additives.

4.2. Examples of effective combinations of ingredients:

• Biotin, Zinc and L-Cystein: This combination provides hair follicles with building blocks for the formation of keratin and protects them from damage.
• Palma Sereena, green tea extract and vitamin D: This combination blocks the action of DGT, has antioxidant properties and regulates the hair growth cycle.
• Iron, L Lizin and Vitamin C: This combination improves iron absorption and collagen synthesis necessary for the health of the hair.

5. How to choose the best dietary supplement to combat hair loss:

The choice of a suitable dietary supplement to combat hair loss can be a difficult task, given the wide range of products presented on the market. When choosing a dietary supplement, the following factors should be taken into account:

• Composition: Pay attention to the composition of the dietary supplement and make sure that it contains the ingredients that have proven their effectiveness in the fight against hair loss. Look for the ingredients mentioned above, such as biotin, zinc, iron, palm extract, copper peptides, green tea extract, L-cysteine ​​and L-Lisin.
• Dosage: Make sure that the dosage of each ingredient corresponds to the recommended dose. Too low dose can be ineffective, and too high – harmful to health.
• Quality: Choose dietary supplements from reliable manufacturers who use high -quality ingredients and comply with strict production standards. Look for quality certificates such as GMP (good manufactoring practice).
• Reviews: Read the reviews of other users to find out about their experience in using dietary supplements. Pay attention to the reviews that mention the effectiveness of the dietary supplement, side effects and ease of use.
• Consultation with a doctor: Before taking any dietary supplement to combat hair loss, it is recommended to consult a doctor. The doctor can help determine the cause of hair loss and choose the most suitable dietary supplement, given your individual needs and health status.

6. Other methods of combating hair loss:

Bades can be an effective addition to other methods of combating hair loss. Here are some other methods that can help slow down or stop hair loss:

• Minoxidil: Minoxidil is a drug for external use, which stimulates hair growth. It is available in the form of a solution or foam and applied to the scalp twice a day.
• Finasters: Finasteride is a drug for oral administration, which blocks the effect of 5-alpha reductase, reducing the level of DGT in the body. It is available only by prescription of a doctor.
• Laser therapy: Low -level laser therapy (LLLT) uses laser radiation to stimulate hair growth. It is available in the form of laser combs, helmets and other devices that can be used at home.
• Hair transplantation: Hair transplantation is a surgical procedure in which hair follicles are transplanted from the donor region (usually from the back of the head) to the bald area.
• Correct hair care: Use soft shampoos and air conditioners, avoid frequent hair dryer and curling, and do not tighten your hair too tight.
• Healthy lifestyle: Observe a healthy diet rich in vitamins and minerals, play sports and avoid stress.

7. Important warnings:

• Bades are not drugs and are not intended for the treatment of diseases.
• The effectiveness of dietary supplements can vary depending on the individual characteristics of the body.
• Before taking any dietary supplement, it is recommended to consult a doctor.
• Do not exceed the recommended dosage of dietary supplements.
• Stop taking a dietary supplement and consult a doctor if you have any side effects.
• Keep dietary supplements inaccessible to children.

8. In conclusion:

Hair loss is a common problem that many men face. Bades can be an effective addition to other methods of combating hair loss, helping to provide hair follicles with the necessary nutrients and stimulating their growth. However, it is important to remember that dietary supplements are not panacea and cannot solve the problem of hair loss alone. To achieve the best results, it is recommended to combine the use of dietary supplements with other methods of treatment and adhere to a healthy lifestyle. Always consult a doctor before taking any dietary supplements to make sure of their safety and effectiveness for your specific case.