TOP Hair Dads: Rating of the Best Leezers

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Section 1: Fundamentals of Hair Health and the role of dietary supplements

1.1. Anatomy and physiology of hair: the key to understanding needs

Understanding the structure of the hair is the first step to the conscious choice of dietary supplements. The hair consists of three main parts:

  • Hair follicle: This is the root of the hair located in the scalp. It is in the follicle that cells and hair growth occur. The condition of the follicle directly affects the health and quality of the hair. The size and shape of the follicle determine the type of hair (straight, wavy, curly).
  • Hair rod: This is the visible part of the hair, consisting of three layers: cuticles, bark and core (medulla).
    • Cuticle: The outer protective layer formed by overlapping scales. The gloss and smoothness of the hair depends on the condition of the cuticle. Damage to the cuticle leads to dullness, brittleness and split ends.
    • Cor (cortex): The main part of the hair containing a melanin pigment that determines the color of the hair. Cortex is also responsible for the elasticity and strength of the hair.
    • Core (Medulla): The inner layer of the hair, which is not in all types of hair. The functions of the honey are not fully studied, but it is assumed that it plays a role in thermal insulation and flexibility of the hair.

The hair growth cycle consists of three phases:

  • Anagen (growth phase): It lasts from 2 to 7 years. In this phase there is an active division of cells in the follicle and hair growth. About 85-90% of the hair on the head are in the anagen phase.
  • Katagen (transition phase): It lasts about 2-3 weeks. In this phase, hair growth stops, and the follicle begins to contract.
  • Telogen (Phase Salm): It lasts about 3 months. In this phase, the hair does not grow and remains in the follicle until the new hair begins to grow, pushing the old one. About 10-15% of the hair on the head are in the heterogene phase.

Violation of the hair growth cycle can lead to hair loss, thinning and other problems.

1.2. Hair health factors:

Hair health depends on many factors, both internal and external.

  • Genetics: A genetic predisposition plays a key role in determining the type of hair, density, tendency to loss and gray hair.
  • Hormonal background: Hormonal changes, especially in women (pregnancy, childbirth, menopause), can significantly affect the condition of the hair. The imbalance of hormones, such as testosterone, digidrotestosterone (DGT) and thyroid hormones, can lead to hair loss.
  • Nutrition: The lack of necessary nutrients, such as proteins, vitamins, minerals and fatty acids, can negatively affect the health of the hair.
  • Stress: Chronic stress can lead to hormonal changes and blood circulation worsening, which negatively affects the growth and health of the hair.
  • External factors: The aggressive effects of the environment (sun, wind, cold), frequent use of thermal tools (hair dryer, iron, curling iron), staining, chemical curls and improper care can damage the hair and lead to their brittleness and loss.
  • Diseases: Some diseases, such as anemia, thyroid diseases, autoimmune diseases and scalp infections, can cause hair loss.
  • Medicines: Some drugs, such as antidepressants, contraceptive tablets, anticoagulants and drugs for chemotherapy, can have side effects in the form of hair loss.

1.3. The role of dietary supplements in maintaining hair health:

Biologically active additives (dietary supplements) can be a useful addition to the diet to maintain hair health. They contain concentrated doses of vitamins, minerals, amino acids and other nutrients necessary for the normal growth and functioning of hair follicles.

Bad can help:

  • Fill the deficiency of nutrients: Bades can compensate for the lack of vitamins and minerals that do not act in sufficient number of food.
  • Strengthen hair: Some dietary supplements contain components that strengthen the hair structure, making them more durable and resistant to damage.
  • Stimulate hair growth: Some dietary supplements contain ingredients that stimulate blood circulation in the scalp and improve the nutrition of hair follicles, contributing to the growth of new hair.
  • Improve the general condition of the hair: Bades can improve shine, smoothness and elasticity of hair, making them healthier and more beautiful.
  • Reduce hair loss: Some dietary supplements contain components that block the action of dihydrotestosterone (DGT), a hormone that plays a role in hair loss in men and women.

It is important to understand that dietary supplements are not a medicine and cannot replace full nutrition and a healthy lifestyle. Before you start taking dietary supplements, it is recommended to consult a doctor in order to exclude contraindications and choose the most suitable product.

Section 2: Key components of hair dietary

2.1. Vitamins for hair health:

  • Vitamin A (Retinol): It is necessary for the growth and differentiation of cells, including cells of hair follicles. Vitamin A deficiency can lead to dry hair. It is important to remember that excess vitamin and can also be harmful.
    • The mechanism of action: Promotes the synthesis of keratin, the main structural protein of the hair. Supports the health of the scalp, ensuring the normal functioning of the sebaceous glands.
    • Forms: Retinol, retinal, retinoic acid, beta-carotene (provitamin A).
    • Dosage: The recommended daily dose varies depending on age and health. Caution must be observed and not exceed the recommended dose.
  • B vitamins B:
    • Vitamin B7 (Biotin): Often they are called “beauty vitamin.” He plays a key role in the metabolism of fats, proteins and carbohydrates necessary for hair growth. Biotin deficiency can lead to hair loss, fragility of nails and dermatitis.
      • The mechanism of action: Participates in the synthesis of keratin. Improves hair structure, making it more durable and elastic.
      • Dosage: The recommended daily dose varies from 30 to 100 μg. In some cases, with a pronounced deficiency, a higher dosage may be required.
    • Vitamin B3 (Niacin): Improves blood circulation in the scalp, providing the nutrition of hair follicles. Niacin deficiency can lead to hair loss and gray hair.
      • The mechanism of action: It expands blood vessels, improving blood flow to the hair follicles. Participates in energy exchange.
      • Dosage: The recommended daily dose varies from 14 to 16 mg.
    • Vitamin B5 (pantotenic acid): Participates in the metabolism of fats and carbohydrates necessary for hair growth. Pantotenic acid also moisturizes the hair and makes it more elastic.
      • The mechanism of action: Participates in the synthesis of Coenzyme A necessary for energy metabolism. Moisturizes the hair, preventing its dryness and brittleness.
      • Dosage: The recommended daily dose varies from 5 to 10 mg.
    • Vitamin B9 (folic acid): It is necessary for dividing cells and tissue growth, including hair follicles. Folic acid deficiency can lead to hair loss and slowing down their growth.
      • The mechanism of action: Participates in the synthesis of DNA and RNA necessary for cell division. Improves blood circulation in the scalp.
      • Dosage: The recommended daily dose varies from 400 to 800 mcg.
    • Vitamin B12 (CianoCobalamine): It is necessary for the formation of red blood cells, which cause oxygen and nutrients to hair follicles. Vitamin B12 deficiency can lead to hair loss and anemia.
      • The mechanism of action: Participates in the formation of red blood cells. Supports the health of the nervous system.
      • Dosage: The recommended daily dose varies from 2.4 to 2.8 μg.
  • Vitamin C (ascorbic acid): A powerful antioxidant that protects the hair follicles from damage to free radicals. Vitamin C is also necessary for the synthesis of collagen, which strengthens the structure of the hair.
    • The mechanism of action: Protects cells from damage by free radicals. Participates in collagen synthesis. Improves the absorption of iron.
    • Dosage: The recommended daily dose varies from 75 to 90 mg.
  • Vitamin D: Plays an important role in the regulation of hair growth. Vitamin D deficiency can lead to hair loss.
    • The mechanism of action: Stimulates the growth of hair follicles. Participates in the regulation of the immune system.
    • Dosage: The recommended daily dose varies from 600 to 800 IU (international units).
  • Vitamin E (tocopherol): An antioxidant that protects the hair follicles from damage by free radicals. Vitamin E also improves blood circulation in the scalp.
    • The mechanism of action: Protects cells from damage by free radicals. Improves blood circulation in the scalp.
    • Dosage: The recommended daily dose varies from 15 to 19 mg.

2.2. Minerals for hair health:

  • Iron: It is necessary for the formation of hemoglobin, which transfers oxygen to hair follicles. Iron deficiency (anemia) can lead to hair loss.
    • The mechanism of action: Participates in the formation of hemoglobin. It delivers oxygen to hair follicles.
    • Forms: Hemic iron (from animal sources), non -meter iron (from plant sources).
    • Dosage: The recommended daily dose varies from 8 to 18 mg. It is important to consider that the assimilation of iron improves when taking vitamin C.
  • Zinc: Participates in the synthesis of the protein necessary for hair growth. Zinc also helps regulate the sebaceous glands. Zinc deficiency can lead to hair loss and dry scalp.
    • The mechanism of action: Participates in protein synthesis. Supports the health of the sebaceous glands.
    • Dosage: The recommended daily dose varies from 8 to 11 mg.
  • Selenium: An antioxidant that protects the hair follicles from damage by free radicals. Selenium is also necessary for the normal functioning of the thyroid gland, which plays an important role in the regulation of hair growth.
    • The mechanism of action: Protects cells from damage by free radicals. Supports thyroid health.
    • Dosage: The recommended daily dose varies from 55 to 70 mcg.
  • Magnesium: Participates in many biochemical reactions in the body, including protein synthesis and energy metabolism. Magnesium deficiency can lead to hair loss and stress.
    • The mechanism of action: Participates in protein synthesis. Reduces stress.
    • Dosage: The recommended daily dose varies from 310 to 420 mg.
  • Copper: Participates in the formation of collagen and elastin, which strengthen the hair structure. Copper also helps regulate the sebaceous glands.
    • The mechanism of action: Participates in the formation of collagen and elastin. Supports the health of the sebaceous glands.
    • Dosage: The recommended daily dose varies from 900 mcg.

2.3. Amino acids for hair health:

  • L-Cistein: The main component of keratin, structural protein of hair. L-cysteine ​​strengthens the structure of the hair, making it more durable and elastic.
    • The mechanism of action: Participates in the synthesis of keratin.
    • Dosage: The recommended daily dose varies from 500 to 1000 mg.
  • L-Lisin: It is necessary for the synthesis of collagen, which strengthens the structure of the hair. L-Lisin also helps to improve iron absorption.
    • The mechanism of action: Participates in collagen synthesis. Improves the absorption of iron.
    • Dosage: The recommended daily dose varies from 500 to 1000 mg.
  • Methionine: An antioxidant that protects the hair follicles from damage by free radicals. Metionon is also involved in keratin synthesis.
    • The mechanism of action: Protects cells from damage by free radicals. Participates in the synthesis of keratin.
    • Dosage: The recommended daily dose varies from 500 to 1000 mg.

2.4. Other useful components of hair dietary supplements:

  • Omega-3 fatty acids: Improve blood circulation in the scalp, providing the nutrition of hair follicles. Omega-3 fatty acids also reduce inflammation and dry scalp.
    • Sources: Fish oil, linseed oil, chia seeds.
    • The mechanism of action: Improve blood circulation. Reduce inflammation. Moisturize the scalp.
    • Dosage: The recommended daily dose varies from 1000 to 2000 mg.
  • Collagen: Strengthens the structure of the hair, making it more durable and elastic. Collagen also improves hair hydration.
    • Types: Type I, type III.
    • The mechanism of action: Participates in the construction of the hair structure. Improves hydration.
    • Dosage: The recommended daily dose varies from 5 to 10 grams.
  • SAW Palmetto palm extract: Blocks the action of digidrotestosterone (DGT), a hormone that plays a role in hair loss in men and women.
    • The mechanism of action: Blocks the enzyme 5-alpha reductase, which turns testosterone into DGT.
    • Dosage: The recommended daily dose varies from 160 to 320 mg.
  • Horsetail extract of field (Horsetail Extract): Contains silicon, which strengthens the structure of the hair, making it more durable and shiny.
    • The mechanism of action: Contains silicon necessary for the synthesis of collagen and elastin.
    • Dosage: The recommended daily dose varies from 300 to 600 mg.
  • MSM (methyl sulfonylmetatan): The source of the sulfur necessary for the synthesis of collagen and keratin. MSM also reduces inflammation and improves blood circulation.
    • The mechanism of action: Source Source. Reduces inflammation. Improves blood circulation.
    • Dosage: The recommended daily dose varies from 1000 to 3000 mg.
  • Bioperin (black pepper extract): Improves the absorption of other nutrients contained in the dietary supplement.
    • The mechanism of action: Improves the bioavailability of other ingredients.
    • Dosage: Small quantities (usually added to the composition of dietary supplements).

Section 3: Rating of the best hair dietary supplements (objective analysis)

It is important to note: This rating is based on the analysis of the composition, scientific research of ingredients, consumer reviews and the general reputation of brands. Before using any dietary supplement, it is recommended to consult a doctor. Dosages and recommendations can vary depending on individual needs and health status.

3.1. Complex dietary supplements (containing several key ingredients):

  • 3.1.1. Hadtaminim:
    • Composition: Vitamins A, C, D3, B1, B2, B3, B5, B6, B7 (BIOTIN), B9 (folic acid), B12, Selenium, Zinc, Copper, Kurkumin, Bioperin, Brahmi extract, nettles and rosemary.
    • Advantages: A wide range of vitamins and minerals, antioxidants, plant extracts. Bioperin to improve assimilation.
    • Flaws: High price. It can cause individual intolerance due to the large number of ingredients.
    • To whom will fit: Those who are looking for a comprehensive solution to maintain hair health and have a good budget.
    • Scientific justification: The composition includes ingredients whose effectiveness in maintaining hair health is confirmed by scientific research (vitamins of group B, zinc, biotin). Plant extracts have antioxidant and anti -inflammatory properties.
  • 3.1.2. Nutrafol:
    • Composition: Vitamins A, C, D, BIOTIN, Zinc, Selenium, Palm Extract of Serenoa, Ashvaganda, Curcumin, Sea Collagen, Tokotrienols.
    • Advantages: Contains the extract of the palm of serenia and ashvaganda, which help to fight hormonal hair loss. Sea collagen to strengthen the structure of the hair.
    • Flaws: Very high price. Not suitable for vegetarians due to the content of sea collagen.
    • To whom will fit: Those who have hair loss associated with hormonal changes or stress, and who is ready to invest in a premium product.
    • Scientific justification: Serene palm extract blocks DGT. Ashvaganda adaptogen, helping to cope with stress. Collagen improves hair structure.
  • 3.1.3. Viviscal:
    • Composition: Aminomar C (a complex based on sea proteins), vitamin C, biotin, niacin, iron, zinc, horsetail extract.
    • Advantages: Contains a unique Aminomar C complex, which, according to the manufacturer, stimulates hair growth.
    • Flaws: High price. The effectiveness of the Aminomar complex C is not sufficiently confirmed by independent research. Not suitable for people with allergies for seafood.
    • To whom will fit: Those who are looking for a product with a unique composition and have no allergies to seafood.
    • Scientific justification: Vitamins and minerals in the composition support hair health. Field horsetail extract contains silicon. Aminomar C effectiveness requires further research.
  • 3.1.4. Sports Research Biotin with Coconut Oil:
    • Composition: BIOTIN (10,000 mcg), coconut oil.
    • Advantages: High dose of biotin. Coconut oil for additional hydration of hair. Available price.
    • Flaws: It contains only biotin and coconut oil, there are not enough other important vitamins and minerals. A high dose of biotin can cause acne in some people.
    • To whom will fit: Those who are looking for a budget option for replenishing a biotin deficiency.
    • Scientific justification: Biotin is necessary for the health of hair. Coconut oil moisturizes the hair.
  • 3.1.5. Nature’s Bounty Hair, Skin & Nails:
    • Composition: Biotin, vitamin A, vitamin C, vitamin D, vitamin E, vitamins of group B, zinc, selenium, argan oil.
    • Advantages: Available price. Contains argan oil for additional hair moisture.
    • Flaws: Contains artificial dyes. Dosage of vitamins and minerals relatively low.
    • To whom will fit: Those who are looking for a budget complex for maintaining the health of hair, skin and nails.
    • Scientific justification: The composition includes vitamins and minerals necessary for the health of the hair. Argan oil moisturizes hair.

3.2. Monopasses (containing one main active ingredient):

  • 3.2.1. Solgar Biotin:
    • Composition: Biotin.
    • Advantages: High quality. Good reputation of the brand.
    • Flaws: Contains only biotin.
    • To whom will fit: Those who want to take biotin separately from other vitamins and minerals.
    • Scientific justification: Biotin is necessary for the health of hair.
  • 3.2.2. Now Foods Iron:
    • Composition: Iron (bisglycine).
    • Advantages: Good digestibility (iron bisglicinate). Suitable for vegetarians.
    • Flaws: Contains only iron.
    • To whom will fit: Those who have iron deficiency (confirmed by analyzes).
    • Scientific justification: Iron is necessary for the health of the hair. Iron bislycinate is better absorbed than other forms of iron.
  • 3.2.3. Doctor’s Best MSM:
    • Composition: MSM (methyl sulfonylmetatan).
    • Advantages: High quality. Available price.
    • Flaws: Contains only MSM.
    • To whom will fit: Those who want to take MSM to strengthen hair, skin and nails.
    • Scientific justification: MSM is a source of sulfur necessary for the synthesis of collagen and keratin.
  • 3.2.4. Life Extension Zinc Caps:
    • Composition: Zinc (citrate).
    • Advantages: A well -absorbed form of zinc (citrate). High quality.
    • Flaws: Contains only zinc.
    • To whom will fit: Those who have zinc deficiency (confirmed by analyzes).
    • Scientific justification: Zinc is necessary for hair health. Zinc citrate is well absorbed.
  • 3.2.5. Nordic Naturals Omega-3:
    • Composition: Fish oil (omega-3 fatty acids).
    • Advantages: High quality. Without smell of fish.
    • Flaws: It contains only omega-3 fatty acids.
    • To whom will fit: Those who want to improve the health of hair, skin and heart.
    • Scientific justification: Omega-3 fatty acids improve blood circulation and reduce inflammation.

3.3. Plant -based dietary supplements:

  • 3.3.1. Gaia Herbs Hair, Skin & Nails:
    • Composition: Horsetail extract, nettle extract, bamboo extract.
    • Advantages: Natural composition. Suitable for vegans.
    • Flaws: It can be less effective than complex dietary supplements with vitamins and minerals.
    • To whom will fit: Those who prefer natural products based on plant extracts.
    • Scientific justification: Field horsetail extract contains silicon. Nettle extract contains vitamins and minerals. Bamboo extract contains silicon.
  • 3.3.2. Paradise Herbs Saw Palmetto:
    • Composition: Serene palm extract.
    • Advantages: High concentration of active substances. Suitable for vegans.
    • Flaws: Contains only the Extract of the Palma of Sereena.
    • To whom will fit: Those who have hair loss associated with hormonal changes.
    • Scientific justification: Serene palm extract blocks DGT.
  • 3.3.3. Herb Pharm Nettle Leaf:
    • Composition: Nettle extract.
    • Advantages: Natural composition. Suitable for vegans.
    • Flaws: Contains only nettle extract.
    • To whom will fit: Those who prefer natural products based on plant extracts.
    • Scientific justification: Nettle extract contains vitamins and minerals.

Section 4: How to choose and take hair dietary supplements correctly

4.1. Determining the cause of hair problems:

Before starting to take dietary supplements, it is important to determine the cause of hair problems. It is best to contact a trichologist or dermatologist for diagnostics. The doctor may prescribe blood tests to identify a deficiency of vitamins and minerals, hormonal imbalance or other diseases that can affect the condition of the hair.

4.2. Analysis of the composition of the dietary supplement:

Carefully study the composition of the dietary supplement before buying. Pay attention to the following factors:

  • The presence of key ingredients: Make sure that the dietary supplement contains vitamins, minerals, amino acids and other components necessary for the health of the hair.
  • Dosage: Check the dosage of each ingredient. They must correspond to the recommended daily doses.
  • Forms of ingredients: Some forms of vitamins and minerals are better absorbed by the body than others. For example, iron bislycinate is better absorbed than iron sulfate. Zinc citrate is better absorbed than zinc oxide.
  • The presence of allergens and artificial additives: If you have an allergy or sensitivity to certain ingredients, make sure that they are absent in a dietary supplement. Try to choose dietary supplements without artificial dyes, flavors and preservatives.
  • Reputation manufacturer: Choose dietary supplements from trusted and reliable manufacturers who have a good reputation on the market.

4.3. Consultation with a doctor:

Before you start taking dietary supplements, it is recommended to consult a doctor, especially if you have any diseases, you take medicines or pregnant/breastfeed. The doctor can evaluate your health status, identify a deficiency of nutrients and choose the most suitable dietary supplement, taking into account your individual needs.

4.4. Rules accepts Badov:

  • Follow the instructions: Take dietary supplements in accordance with the instructions on the packaging or recommendations of the doctor.
  • Do not exceed the dosage: Do not exceed the recommended dosage, since excess of vitamins and minerals can be harmful to health.
  • Take a dietary supplement with food: Many dietary supplements are better absorbed when eating.
  • Be patient: The results from taking dietary supplements do not appear instantly. It is necessary to take dietary supplement for several months to evaluate its effectiveness.
  • Follow the reaction of the body: If you notice any side effects after the start of taking Bad, stop taking it and consult a doctor.

4.5. Integration of dietary supplements in a comprehensive approach to hair care:

Bades are only one of the elements of an integrated approach to hair care. To achieve the best results, it is also necessary:

  • Balanced nutrition: Eat a variety of foods rich in proteins, vitamins, minerals and fatty acids.
  • Correct hair care: Use shampoos, air conditioners and masks suitable for your hair type. Avoid frequent use of thermal tools and aggressive chemical procedures.
  • Protection against external factors: Protect the hair from the sun, wind and cold.
  • Reducing stress: Try to avoid stressful situations and find ways to relax.
  • Regular sleep: Sleep at least 7-8 hours a day.
  • Regular medical examinations: Pass regular medical examinations to identify and treat diseases that can affect the condition of the hair.

Section 5: Scientific research and evidence of the effectiveness of hair dietary supplements

5.1. Review of clinical research:

There are many clinical studies devoted to the study of the effectiveness of various vitamins, minerals and other components of dietary supplements for hair health.

  • Biotin: Studies show that biotin can be effective for the treatment of hair loss caused by biotin deficiency. However, a biotin deficiency is relatively rare.
  • Iron: Studies show that iron deficiency can lead to hair loss in women. Taking iron preparations can help restore hair growth in women with anemia.
  • Zinc: Studies show that zinc deficiency can lead to hair loss. Taking zinc drugs can help restore hair growth in people with zinc deficiency.
  • Vitamin D: Studies show that vitamin D deficiency can be associated with hair loss. However, further research is needed to confirm the effectiveness of vitamin D to treat hair loss.
  • Omega-3 fatty acids: Some studies show that omega-3 fatty acids can improve hair density and reduce hair loss.
  • Serene palm extract: Studies show that the extract of the palm palm can be effective for the treatment of androgenic alopecia (male baldness) in men and women.

5.2. Meta-analyzes and systematic reviews:

Met-analyzes and systematic reviews combine the results of several clinical studies in order to obtain a more accurate assessment of the effectiveness of a certain intervention.

  • Some meta-analyzes show that taking biotin can be effective for the treatment of hair loss in people with biotin deficiency.
  • Some meta-analyzes show that taking iron drugs can help restore hair growth in women with anemia.
  • Some meta-analyzes show that taking a gray palm extract can be effective for the treatment of androgenic alopecia.

5.3. Research restrictions:

It is important to consider the restrictions on existing studies:

  • Small sample size: Many studies have a small sample size that

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