Section 1: Understanding the basics of complex hair care
1.1 structure and life cycle:
For an effective effect on the condition of the hair, a deep understanding of their structure and growth dynamics is necessary. The hair consists of two main parts: the rod (visible part) and the root (located under the skin of the head). The rod includes three layers: cuticle, cortex and medulla. The cuticle, the most outer layer, consists of overlapping cells similar to tiles, and is responsible for protecting the hair from external damage. Cortex, the main layer, contains a melanin pigment that determines the color of the hair, and is responsible for strength and elasticity. Medulla, the inner layer, is not present in all hair and its function is not fully studied.
The life cycle of the hair consists of three phases:
- Anagen (growth phase): It lasts from 2 to 7 years. During this period, the cells of the hair follicle and hair growth are active. About 85-90% of the hair are in the anagen phase.
- Katagen (transition phase): It lasts about 2-3 weeks. Hair growth slows down, the hair bulb is separated from the papilla that feeds it, and moves closer to the surface of the skin.
- Telogen (Phase Salm): It lasts about 3 months. The hair stops growing and is held in a hair follicle. About 10-15% of the hair are in the bodyogen phase. At the end of this phase, the hair falls out, and in its place the new hair in the anagen phase begins to grow.
Violations in any of these phases can lead to hair loss, deceleration of growth or a deterioration in their quality.
1.2 Factors affecting hair health:
Hair health is determined by many internal and external factors:
- Genetics: A genetic predisposition plays a key role in determining the type of hair, their density, a tendency to loss and gray hair.
- Age: With age, a slowdown in metabolic processes, a decrease in the production of collagen and elastin, which leads to thinning, dryness and brittle hair.
- Nutrition: A balanced diet rich in vitamins, minerals and proteins is the basis for hair health. A deficiency of certain nutrients can lead to various problems with hair.
- Hormonal background: Hormonal changes associated with pregnancy, birth, menopause or thyroid diseases can significantly affect the condition of the hair.
- Stress: Chronic stress negatively affects the general condition of the body, including hair health. It can lead to hair loss, growth of growth and the appearance of gray hair.
- Environment: The effect of ultraviolet radiation, contaminated air, temperature changes and humidity can damage the hair structure, making them dry, brittle and dull.
- Hair care: Incorrect hair care, including frequent use of a hair dryer, ironing, curling iron, chemical curls, staining and using aggressive styling products, can lead to hair damage.
- Medical factors: Some diseases, such as anemia, thyroid diseases, autoimmune diseases and infections, can cause hair loss. Taking some drugs can also have a negative effect on the condition of the hair.
1.3 The role of dietary supplements in complex hair care:
Biologically active additives (dietary supplements) can play an important role in complex hair care, providing the body with the necessary nutrients that may not be sufficiently obtained from food. However, it is important to understand that dietary supplements are not drugs and cannot replace good nutrition and a healthy lifestyle. They are designed to supplement the diet and maintain hair health from the inside.
Bades can be useful in the following cases:
- With a deficiency of certain vitamins and minerals necessary for the health of the hair.
- To maintain hair health during periods of increased need for nutrients, for example, during pregnancy, lactation or after illness.
- To strengthen hair and reduce their loss.
- To improve the structure of the hair, giving it shine and elasticity.
- To stimulate hair growth.
It is important to choose dietary supplements containing proven ingredients that are effective for the health of the hair, and observe the recommended dosage. Before you start taking dietary supplements, it is recommended to consult a doctor or a trichologist in order to exclude contraindications and choose the most suitable drug.
Section 2: Key Vitamins and Minerals for Hair Health
2.1 B vitamins B (Biotin, B12, FOLIC Acid):
B vitamins play an important role in metabolic processes and are necessary for hair health.
- Biotin (Vitamin B7 or H): Biotin is one of the most famous hair vitamins. It is involved in the metabolism of fats, proteins and carbohydrates necessary for the growth and health of hair. Biotin deficiency can lead to hair loss, fragility of nails and dermatitis. Sources of biotin: eggs, nuts, seeds, liver, avocado. The dosage of biotin in dietary supplements is usually from 2.5 to 5 mg per day.
- Vitamin B12 (cobalamin): Vitamin B12 is necessary for the formation of red blood cells that transfer oxygen to hair follicles. Vitamin B12 deficiency can lead to anemia, weakness and hair loss. Sources of vitamin B12: meat, fish, dairy products, eggs. Vitamin B12 in the form of dietary supplements is recommended to vegetarians and vegans. The dosage of vitamin B12 in dietary supplements is usually from 500 to 1000 μg per day.
- Folic acid (vitamin B9): Folic acid is necessary for dividing cells and tissue growth, including hair follicles. Folic acid deficiency can lead to a slowdown in hair growth and their loss. Sources of folic acid: green leafy vegetables, legumes, citrus fruits, avocados. The dosage of folic acid in dietary supplements is usually from 400 to 800 μg per day.
2.2 Vitamin D:
Vitamin D plays an important role in the regulation of the immune system and cell growth, including hair follicles. Vitamin D deficiency can lead to hair loss, especially with focal alopecia. Sources of vitamin D: sunlight, fatty fish, eggs, enriched products. The dosage of vitamin D in dietary supplements is usually from 1000 to 4000 IU per day.
2.3 Vitamin C:
Vitamin C is a powerful antioxidant that protects the hair follicles from damage caused by free radicals. It is also necessary for the synthesis of collagen, which strengthens the structure of the hair. Sources of vitamin C: citrus fruits, berries, pepper, broccoli. The dosage of vitamin C in dietary supplements is usually from 500 to 1000 mg per day.
2.4 Vitamin E:
Vitamin E is another powerful antioxidant that protects the hair from damage caused by free radicals. It also improves blood circulation in the scalp, which promotes hair growth. Sources of vitamin E: vegetable oils, nuts, seeds, avocados. The dosage of vitamin E in dietary supplements is usually from 15 to 30 mg per day.
2.5 Iron:
Iron is necessary for the formation of hemoglobin, which transfers oxygen to hair follicles. Iron deficiency can lead to anemia, weakness and hair loss. Sources of iron: red meat, poultry, fish, legumes, green leafy vegetables. The dosage of iron in dietary supplements depends on the degree of deficiency and should be determined by the doctor.
2.6 zinc:
Zinc is necessary for tissue growth and restoration, including hair follicles. It also regulates the work of the sebaceous glands, which helps to maintain the health of the scalp. Zinc deficiency can lead to hair loss, dry scalp and dandruff. Sources of zinc: meat, poultry, seafood, nuts, seeds. The dosage of zinc in dietary supplements is usually from 15 to 30 mg per day.
2.7 Selenium:
Selenium is an antioxidant that protects the hair from damage caused by free radicals. He also participates in the regulation of the thyroid gland, which plays an important role in hair health. Sources of Selena: Brazilian nuts, seafood, meat, poultry. The dosage of selenium in dietary supplements is usually from 55 to 200 mcg per day.
2.8 Magnesis:
Magnesium is involved in hundreds of biochemical reactions in the body, including those that are necessary for the growth and health of hair. It also helps to reduce stress, which can be one of the causes of hair loss. Sources of magnesium: green leafy vegetables, nuts, seeds, whole grains. The dosage of magnesium in dietary supplements is usually from 200 to 400 mg per day.
Section 3: Other beneficial substances and hair extracts
3.1 Collagen:
Collagen is the main structural protein, which is about 70% of the weight of the skin. He also plays an important role in hair health, strengthening their structure and giving it elasticity. With age, the production of collagen in the body decreases, which can lead to thinning and brittle hair. Reception of collagen in the form of dietary supplements can help improve the condition of the hair. The dosage of collagen in dietary supplements is usually from 5 to 10 g per day.
3.2 Keratin:
Keratin is the main protein of which the hair consists of. It provides strength and elasticity of the hair. Damage to keratin under the influence of external factors can lead to brittleness and dry hair. Reception of keratin in the form of dietary supplements can help restore the structure of the hair and improve their condition. The dosage of keratin in dietary supplements is usually from 500 to 1000 mg per day.
3.3 L-cysteine and L-metionine:
L-cysteine and L-metionine are amino acids that are necessary for the synthesis of keratin. They also participate in the formation of disulfide bonds that strengthen the structure of the hair. Reception of L-cysteine and L-metionine in the form of dietary supplements can help improve the condition of the hair and accelerate their growth. The dosage of L-cysteine is usually from 500 to 1000 mg per day, and L-metionine is from 200 to 500 mg per day.
3.4 horsetail extract of the field:
Field horsetail contains silicon, which plays an important role in the formation of collagen and keratin. It also improves blood circulation in the scalp, which promotes hair growth. Reception of horsetail extract in the form of dietary supplements can help strengthen hair and accelerate their growth. The dosage of the horsetail extract in the dietary supplement is usually from 200 to 400 mg per day.
3.5 Nettle nettle extract:
Disarmeal nettle contains vitamins, minerals and antioxidants that are useful for hair health. It also has anti -inflammatory properties that can help with diseases of the scalp. Reception of nettle extract in the form of dietary supplements can help strengthen hair, reduce its loss and improve the condition of the scalp. The dosage of dioecious nettle extract in dietary supplements is usually from 100 to 300 mg per day.
3.6 Palm Extract Serenoa (Saw Palmetto):
Serene palm extract blocks the effect of dihydrotestosterone (DGT), a hormone that can cause hair loss in men and women. The intake of the Serenia palm extract in the form of dietary supplements can help reduce hair loss associated with hormonal factors. The dosage of the serenia palm extract in dietary supplements is usually from 160 to 320 mg per day.
3.7 sea collagen:
Sea collagen is a type of collagen obtained from fish leather and scales. It contains a large amount of amino acids that are easily absorbed by the body. Reception of sea collagen in the form of dietary supplements can help improve the condition of hair, skin and nails. The dosage of sea collagen in dietary supplements is usually from 5 to 10 g per day.
3.8 omega-3 fatty acids:
Omega-3 fatty acids are indispensable fatty acids that are necessary for the health of the skin and hair. They help moisturize the scalp, reduce inflammation and improve blood circulation. Sources of omega-3 fatty acids: fatty fish, linseed seed, chia, walnuts. The dosage of omega-3 fatty acids in dietary supplements is usually from 1000 to 2000 mg per day.
3.9 probiotics:
Probiotics are useful bacteria that live in the intestines. They help improve digestion, strengthen the immune system and reduce inflammation. A healthy intestine is important for the absorption of nutrients necessary for the health of the hair. Reception of probiotics in the form of dietary supplements can help improve the condition of the hair indirectly. The dosage of probiotics in dietary supplements usually ranges from 1 to 10 billion CO (colony -forming units) per day.
Section 4: How to choose and take hair dietary supplements correctly
4.1 Consultation with a specialist:
Before starting to receive hair dietary supplements, it is recommended to consult a doctor or a trichologist. The specialist will be able to determine the cause of hair problems, assess the state of your health and choose the most suitable drug, taking into account your individual needs and contraindications.
4.2 Study of the composition and reputation of the manufacturer:
When choosing dietary supplements, it is necessary to carefully study the composition of the product and choose drugs containing proven ingredients, the effectiveness of which is proven by scientific research. It is also important to pay attention to the reputation of the manufacturer and choose companies that have a good reputation and produce products in accordance with international quality standards.
4.3 Determination of dosage and reception mode:
The recommended dosage and reception mode of dietary supplements are usually indicated on the packaging of the product. It is important to comply with these recommendations and not exceed the recommended dose, as this can lead to undesirable side effects. Some dietary supplements are better absorbed with food, while others are recommended to take on an empty stomach.
4.4 taking into account the individual characteristics of the body:
When choosing dietary supplements, it is necessary to take into account the individual characteristics of the body, such as age, gender, state of health and the presence of allergic reactions. Pregnant and lactating women should consult a doctor before taking any dietary supplements.
4.5 Evaluation of the results and correction of the course:
The results from receiving dietary supplements usually become noticeable in a few weeks or months. It is important to evaluate the results and, if necessary, adjust the course of admission. If you do not see any improvements after several months of admission, it is recommended to consult a doctor or a trichologist.
4.6 Side effects and contraindications:
Like any other drugs, dietary supplements can cause side effects and have contraindications. Before taking dietary supplements, it is necessary to carefully study the instructions for use and make sure that there are no contraindications. If you notice any side effects, you must stop taking the dietary supplement and consult a doctor.
4.7 combination of dietary supplements with other hair care methods:
Bades are only one of the components of complex hair care. To achieve the best results, it is recommended to combine the use of dietary supplements with other hair care methods, such as proper nutrition, a healthy lifestyle, the use of high -quality hair care products and regular scalp massage.
4.8 storage of dietary supplements:
Bades should be stored in a dry, cool place, protected from light and inaccessible to children. It is important to observe the storage conditions indicated on the packaging of the product in order to maintain its effectiveness.
Section 5: Review of popular hair dietary supplements in the market
(This section contains descriptions of specific products available in the market, and should be carefully updated to reflect the current situation and meet the requirements of the law. Examples are given only to illustrate the structure of the section and require careful verification and adaptation before publication.)
5.1 Hair Volume (New Nordic):
Hair Volume is a popular hair dietary supplement developed by New Nordic. It contains apple extract, millet extract, L-cysteine, biotin, zinc and copper. The manufacturer claims that Hair Volume promotes hair growth, strengthens their structure and gives them shine.
- Key ingredients: Apple extract, millet extract, L-cysteine, biotin, zinc, copper.
- Advantages (according to the manufacturer): It stimulates hair growth, strengthens the structure of the hair, gives shine.
- Consumer reviews: Reviews about Hair Volume are different. Some consumers note an improvement in hair condition, a decrease in loss and acceleration of growth. Others do not see significant changes.
- Recommendations for use: Take 1 tablet per day during meals.
5.2 Viviscal Extra Strength:
Viviscal Extra Strength is a dietary supplement developed by Viviscal. It contains a patented Aminomar C complex, as well as vitamin C and biotin. The manufacturer claims that Viviscal Extra Strength promotes hair growth and reduces their loss.
- Key ingredients: Aminomar C (complex of sea proteins), vitamin C, biotin.
- Advantages (according to the manufacturer): Stimulates hair growth, reduces hair loss.
- Consumer reviews: Reviews about the Viviscal Extra Strength are mostly positive. Many consumers note an improvement in hair condition, a decrease in loss and acceleration of growth.
- Recommendations for use: Take 2 tablets per day for 3-6 months.
5.3 Nutrafol:
Nutrafol is a dietary supplement developed by Nutrafol. It contains various plant extracts, vitamins and minerals aimed at combating various causes of hair loss, including stress, hormonal changes and inflammation.
- Key ingredients: Saw Palmetto, Ashwagandha, Marine Collagen Peptides, Biotin, Zinc.
- Advantages (according to the manufacturer): Reduces hair loss, improves hair density, promotes hair growth, fights the causes of hair loss.
- Consumer reviews: Reviews about Nutrafol are mostly positive, but this is one of the most expensive dietary supplements in the market.
- Recommendations for use: Take 4 capsules per day.
(Next, it is necessary to add descriptions of other popular hair dietary supplements presented on the market, adhering to the above structure. It is important to ensure the relevance and reliability of information, as well as take into account the requirements of the legislation regarding the advertising and promotion of dietary supplements.)
Section 6: A comprehensive hair care approach: a combination of dietary supplements with other methods
6.1 Proper nutrition:
A balanced diet rich in vitamins, minerals, proteins and healthy fats is the basis for hair health. It is necessary to consume enough fruits, vegetables, whole grain products, low -fat meat, fish and dairy products. Limit the consumption of processed products, sugar and trans fats, which can negatively affect the condition of the hair.
6.2 Correct hair care:
- Selecting shampoo and air conditioning: Choose shampoo and air conditioning that suit your hair type and do not contain aggressive ingredients such as sulfates and parabens.
- Correct hair washing: Do not wash your hair too often so as not to dry it. Use warm water instead of hot. Apply shampoo only to the scalp, and the air conditioner – to the length of the hair.
- Careful combing: Comb the hair carefully, starting from the tips and gradually rising up. Use a comb with wide teeth so as not to damage your hair.
- Thermal impact protection: Limit the use of a hairdryer, ironing and curling iron. If you use these devices, be sure to use a thermal protection product.
- Sun protection: Protect your hair from ultraviolet radiation, putting on a hat or using a spray with a sunscreen.
- Regular cutting: Cut the ends of the hair regularly to prevent their cross -section and brittleness.
6.3 scalp massage:
Scalp massage improves blood circulation and stimulates hair growth. You can do massage yourself or contact a specialist. Use fingertips to massage the scalp with circular motions for several minutes every day.
6.4 Stress level decrease:
Stress can negatively affect hair health. Find ways to reduce stress, such as sports, yoga, meditation or communication with friends and family.
6.5 sufficient sleep:
A lack of sleep can lead to stress and deterioration of hair condition. Try to sleep at least 7-8 hours a day.
6.6 Refusal of bad habits:
Smoking and drinking alcohol can negatively affect hair health. Refuse these bad habits or, at least, limit their use.
6.7 Using masks and oils for hair:
Regular use of masks and oils for hair can help moisturize, strengthen and restore hair. You can use ready -made masks and oils or cook them yourself from natural ingredients.
Section 7: Alternative hair care methods
7.1 Ayurvedic methods:
Ayurveda is an ancient Indian system of medicine, which includes various methods of hair care, such as the use of Ayurvedic herbs and oils, massage of the scalp and yoga.
7.2 Traditional Chinese medicine (TKM):
TCM is an ancient Chinese system of medicine, which also includes various methods of hair care, such as the use of Chinese herbs, acupuncture and massage.
7.3 Using essential oils:
Some essential oils, such as rosemary oil, lavender and cedar, can contribute to hair growth and improve their condition. Add a few drops of essential oil to your shampoo or air conditioning or use them to massage the scalp.
7.4 Plasmolifting:
Plasmolifting is a procedure in which plasma enriched with platelets obtained from the patient’s own blood is introduced into the scalp. Plasma stimulates hair growth and improves their condition.
7.5 Mesotherapy:
Mesotherapy is a procedure in which various nutrients are introduced into the scalp, such as vitamins, minerals and amino acids. Mesotherapy improves blood circulation and stimulates hair growth.
7.6 Laser therapy:
Laser therapy is a procedure in which low intensity laser acts on the scalp. Laser therapy stimulates hair growth and improves their condition.
7.7 Hair transplantation:
Hair transplantation is a surgical procedure in which hair follicles are transplanted from the donor zone (usually from the back of the head) to the baldness zone. Hair transplantation is an effective method of hair restoration with androgenic alopecia.
Section 8: Myths and errors about hair dietary supplements
8.1 myth: Dietary supplements are a miraculous remedy for hair loss.
Reality: dietary supplements can be useful to improve the condition of the hair and reduce their loss, but they are not a miraculous tool and cannot solve all hair problems. They are most effective when used in combination with other hair care methods and in the presence of a deficiency of certain nutrients.
8.2 myth: the larger the dose of vitamins, the better for the hair.
Reality: high doses of vitamins and minerals can be harmful to health and lead to side effects. It is important to observe the recommended dosage and not exceed it without consulting a doctor.
8.3 Myth: All hair dietary supplements are equally effective.
Reality: the effectiveness of dietary supplements depends on their composition, the quality of the ingredients and the individual characteristics of the body. It is important to choose dietary supplements containing proven ingredients, the effectiveness of which is proved by scientific research.
8.4 Myth: Dietary supplements quickly solve hair problems.
Reality: the results from taking dietary supplements usually become noticeable in a few weeks or months. It is necessary to stock up on patience and regularly take dietary supplements for a recommended period of time.
8.5 Myth: dietary supplements can replace good nutrition.
Reality: dietary supplements cannot replace good nutrition. They are designed to supplement the diet and provide the body with the necessary nutrients that may not be sufficiently obtained from food.
Section 9: Final recommendations
Complex hair care using dietary supplements is an effective way to maintain their health and beauty. However, it is important to understand that dietary supplements are not a panacea, and they cannot solve all hair problems. To achieve the best results, it is necessary to combine the use of dietary supplements with other hair care methods, such as proper nutrition, a healthy lifestyle, the use of high -quality hair care products and regular scalp massage. Before you start taking dietary supplements, it is recommended to consult a doctor or a trichologist in order to exclude contraindications and choose the most suitable drug. Follow the recommended dosage and reception mode, and be patient, since the results may not become noticeable immediately. Remember that healthy hair is the result of an integrated approach and self -care.