The best dietary supplements for density and hair growth: Full guide
Chapter 1: Fundamentals of Hair Health and the role of dietary supplements
1.1 Hair structure and growth cycle:
Understanding the anatomy of the hair and the cycle of their growth is a key moment in choosing effective dietary supplements. Each hair consists of three main parts: cuticles, cortex and honey.
- Cuticle: The outer protective layer consisting of overlapping cells similar to tiles. It protects the inner layers of the hair from damage and determines its splendor. Damage to the cuticle leads to dullness, brittleness and split ends.
- Cortex: The main part of the hair, consisting of keratin fibers that determine its strength, elasticity and color.
- Medulla: The central part of the hair, present not in all types of hair. Its function is not fully studied.
The hair growth cycle consists of three main phases:
- Anaagen: Active growth phase, which lasts from 2 to 7 years. In this phase, the hair onion actively produces new cells that form the hair. The duration of the anagen determines the length of the hair.
- Catagen: The transition phase, which lasts about 2-3 weeks. In this phase, hair growth slows down, and the hair follicle is reduced.
- Telogen: The dormant phase, which lasts about 3 months. In this phase of the hair, it stops growing and remains in a hair follicle until it is pushed out by a new hair that begins to grow in the anagen phase.
It is normal to lose from 50 to 100 hair per day. Excessive hair loss can be caused by various factors, including nutrient deficiency, stress, hormonal changes and diseases.
1.2 Hair health factors:
Many factors affect the health and growth of hair, and it is important to consider them when choosing dietary supplements:
- Genetics: A genetic predisposition plays a significant role in determining the density, thickness and tendency to loss of hair.
- Age: With age, hair growth slows down, and they become more thin and brittle.
- Hormonal background: Hormonal changes associated with pregnancy, menopause or thyroid diseases can affect hair growth and hair loss.
- Stress: Chronic stress can lead to hair loss, as it affects the hormonal balance and can cause narrowing of blood vessels that feed the hair follicles.
- Nutrition: The lack of necessary nutrients, such as protein, iron, zinc, B vitamins and vitamin D, can adversely affect the health of the hair.
- Diseases: Some diseases, such as anemia, thyroid diseases and autoimmune diseases, can lead to hair loss.
- Medications: Some drugs, such as antidepressants, anticoagulants and chemotherapeutic drugs, can cause hair loss.
- Hair care: Excessive use of hot instruments, aggressive chemicals and tight hairstyles can damage the hair and lead to its loss.
1.3 The role of dietary supplement in improving hair health:
Bad (biologically active additives) can play an important role in maintaining hair health, especially in cases of deficiency of the necessary nutrients. They can:
- Fill the deficiency of nutrients: Bad can help replenish the deficiency of vitamins, minerals and other nutrients necessary for healthy hair growth.
- Improve blood circulation in the scalp: Some dietary supplements can improve blood circulation in the scalp, providing hair follicles with the necessary nutrients and oxygen.
- Protect hair from damage: Some dietary supplements contain antioxidants that help protect the hair from damage caused by free radicals.
- Strengthen hair: Some dietary supplements contain components that help strengthen hair and reduce its fragility.
- Stimulate hair growth: Some dietary supplements contain ingredients that can stimulate hair growth and increase their density.
Important: Bad should be considered as an addition to a healthy lifestyle, and not as a replacement for a balanced diet and proper hair care. Before taking any dietary supplement, it is recommended to consult a doctor.
Chapter 2: Key ingredients in hair dietary supplement
2.1 Vitamins:
- Vitamin A (Retinol): It is important for the growth and differentiation of cells, including cells of hair follicles. Vitamin A deficiency can lead to dryness, brittleness and hair loss. However, an overdose of vitamin A can also cause hair loss. The optimal consumption is important for healthy hair growth.
- B vitamins B (Biotin, B12, Folic Acid, Niacin, Pantothenic Acid): B vitamins play a key role in the metabolism of energy and the formation of red blood cells, which cause oxygen and nutrients to the hair follicles.
- Biotin (Vitamin B7): The most famous hair vitamin. It is involved in the synthesis of keratin, the main protein of which the hair consists of. Biotin deficiency can lead to thinning, brittleness and hair loss.
- Vitamin B12 (cobalamin): It is necessary for the formation of red blood cells and the normal functioning of the nervous system. Vitamin B12 deficiency can cause anemia, which, in turn, can lead to hair loss.
- Folic acid (vitamin B9): Important for cell division and DNA synthesis. Folic acid deficiency can lead to a slowdown in hair growth and their loss.
- Niacin (Vitamin B3): Improves blood circulation in the scalp, providing hair follicles with the necessary nutrients.
- Pantotenic acid (vitamin B5): Participates in the metabolism of fats and carbohydrates, and is also necessary for healthy hair growth.
- Vitamin C (ascorbic acid): A powerful antioxidant that protects the hair from damage caused by free radicals. It is also necessary for the synthesis of collagen, which strengthens the hair.
- Vitamin D: Plays an important role in the regulation of hair growth. Studies show the relationship between vitamin D deficiency and hair loss. It also participates in the immune function, which is important for the health of the scalp.
- Vitamin E (Tokoferol): An antioxidant that protects the hair from damage caused by free radicals. It also improves blood circulation in the scalp.
2.2 Minerals:
- Iron: It is necessary for the formation of hemoglobin, which transfers oxygen to the cells of the body, including hair follicles. Iron deficiency (anemia) is one of the most common causes of hair loss, especially in women.
- Zinc: It is important for tissue growth and restoration, including hair. He also participates in the regulation of hormones that affect hair growth. Zinc deficiency can lead to hair loss, dry scalp and dandruff.
- Selenium: An antioxidant that protects the hair from damage caused by free radicals. It is also necessary for the health of the thyroid gland, which plays an important role in the regulation of hair growth.
- Magnesium: Participates in hundreds of biochemical reactions in the body, including the synthesis of protein, which is necessary for hair growth. Magnesium deficiency can lead to hair loss, fragility of nails and muscle spasms.
- Calcium: It is important for the health of bones and teeth, as well as for the normal functioning of the nervous system and muscles. It also plays a role in hair growth, although its influence is less significant than that of iron and zinc.
2.3 Amino acids:
- L-Cistein: The main amino acid, which is part of keratin, the main protein of the hair. It strengthens the hair and increases its strength.
- L-Lisin: It is necessary for the synthesis of collagen, which strengthens the hair and gives it elasticity.
- L-metionine: An antioxidant that protects the hair from damage caused by free radicals. It also participates in the synthesis of keratin.
2.4 Plant extracts:
- SAW Palmetto palm extract: Blocks digidrotestosterone (DGT), a hormone, which is the main cause of hair loss in men (androgenic alopecia).
- Horsetail extract of the field: Contains silicon that strengthens hair and nails.
- Green tea extract: Contains antioxidants that protect the hair from damage caused by free radicals.
- Ginseng extract: Stimulates hair growth and improves blood circulation in the scalp.
- Nettle extract: Strengthens the hair and reduces its loss.
2.5 Other useful ingredients:
- Collagen: Strengthens the hair, improves its elasticity and gives shine.
- Hyaluronic acid: Moisturizes the hair and scalp, making it more healthy and elastic.
- Omega-3 fatty acids: Reduce inflammation of the scalp and improve its health, which contributes to hair growth.
Chapter 3: How to choose the best dietary supplement for your hair
3.1 Determining the cause of hair loss:
Before choosing dietary supplements, it is necessary to determine the cause of hair loss. If hair loss is caused by a disease, you must consult a doctor for diagnosis and treatment. If hair loss is caused by a deficiency of nutrients, dietary supplements can help replenish this deficit.
3.2 Analysis of the composition of dietary supplements:
When choosing dietary supplements, it is necessary to carefully study its composition. Make sure that it contains the necessary vitamins, minerals and other useful ingredients in sufficient dosage. Pay attention to the availability of ingredients aimed at solving specific problems with hair (for example, a palm extract with androgenic alopecia).
3.3 Output form:
Bad is available in various forms of release: capsules, tablets, powders, liquids and chewing sweets. Choose a form that is most convenient for you.
3.4 Dosage:
Follow the dosage recommendations indicated on the package of dietary supplements. Do not exceed the recommended dosage, as this can lead to undesirable side effects.
3.5 Manufacturer:
Choose a dietary supplement from well -known and reliable manufacturers that guarantee the quality and safety of your products. Look for quality certificates (for example, GMP) and read customer reviews.
3.6 Reviews and ratings:
Before buying dietary supplements, read the reviews of other customers. They can give you an idea of its effectiveness and possible side effects. Pay attention to dietary supplements on various sites and forums.
3.7 Consultation with a doctor:
Before taking any dietary supplement, it is recommended to consult a doctor, especially if you have any diseases or you take any medicine. The doctor will help determine the cause of hair loss and choose the most suitable dietary supplements.
3.8 A combination with other treatment methods:
Bad can be effective in combination with other methods of treatment of hair loss, such as minoxidil, laser therapy and PRP therapy. Discuss with the doctor possible treatment options.
3.9 Expectations and patience:
Do not expect instant results from admission of dietary supplements. To achieve the visible effect, it may take several months of regular administration. Be patient and do not stop taking dietary supplements, if you do not see the results at once.
Chapter 4: Review of popular dietary supplements for density and hair growth (with brands)
Important: This review is not an advertisement. Before using any dietary supplements, consult your doctor. The above information is based on public data and consumer reviews.
4.1 Solgar Biotin:
- Description: High -quality biotin in a convenient form of capsules.
- Advantages: A well -known and reliable brand, a high dosage of biotin, is suitable for vegetarians.
- Flaws: It contains only biotin, not an integrated approach to hair health.
- Ideal for: People with a deficiency of biotin.
4.2 Nature’s Bounty Hair, Skin & Nails Gummies:
- Description: Chewing sweets with biotin, vitamin E and vitamin C.
- Advantages: A pleasant taste, a convenient shape, contains vitamins for the skin and nails.
- Flaws: Contains sugar, biotin dosage can be insufficient for some people.
- Ideal for: People who experience difficulties with swallowing capsules or tablets.
4.3 Nutrafol Women’s Hair Growth Supplement:
- Description: A complex hair growth additive, designed specifically for women. Contains plant extracts, vitamins and minerals.
- Advantages: An integrated approach contains the ingredients that block the DGT clinically tested.
- Flaws: Expensive, can cause side effects (rarely).
- Ideal for: Women with androgenic alopecia or other types of hair loss.
4.4 Viviscal Extra Strength Hair Growth Supplements:
- Description: A popular hair growth additive containing Aminomar C ™ (Marine Complex), Vitamin C and Iron.
- Advantages: Contains a unique marine complex, clinically tested.
- Flaws: Dear, contains ingredients obtained from fish (not suitable for vegetarians).
- Ideal for: People who want to improve the general condition of the hair and stimulate their growth.
4.5 SugarBearHair Vitamins:
- Description: Chewing vitamins in the form of cubs containing biotin, folic acid and vitamin D.
- Advantages: An attractive appearance, pleasant taste, easy to accept.
- Flaws: Contains sugar, dosage of vitamins can be insufficient for some people, high price.
- Ideal for: People who are looking for vitamins for hair in the form of a treat.
4.6 Hairburst Chewable Hair Vitamins:
- Description: Chewing vitamins with biotin, selenium and zinc.
- Advantages: Contains the necessary vitamins and minerals for hair health, a convenient shape.
- Flaws: It can be expensive, contains sugar.
- Ideal for: People who are difficult to swallow capsules.
4.7 Zhou Nutrition Hairfluence:
- Description: A comprehensive additive for hair growth containing biotin, collagen and keratin.
- Advantages: Contains the necessary components for hair health, affordable price.
- Flaws: The quality of the ingredients may be lower than that of more expensive brands.
- Ideal for: People who are looking for an affordable supplement for hair growth.
4.8 Sports Research Biotin with Coconut Oil:
- Description: Biotin, reinforced with coconut oil for better absorption.
- Advantages: Pure composition, high dosage of biotin, adding coconut oil for better absorption.
- Flaws: It contains only biotin, not an integrated approach.
- Ideal for: People who need a high dosage of biotin and prefer clean compositions.
4.9 Ancient Nutrition Multi Collagen Protein:
- Description: A complex of collagen from various sources (bull, chicken, fish, egg).
- Advantages: A variety of collagen, supports the health of not only hair, but also skin, nails and joints.
- Flaws: Contains the ingredients of animal origin, not suitable for vegetarians.
- Ideal for: People who seek comprehensive health support and do not limit themselves to animal products.
4.10 Moon Juice SuperHair:
- Description: A comprehensive supplement with plant adaptogens, biotin and keratin.
- Advantages: Contains unique plant ingredients, adaptogens to reduce stress, improves the general condition of the hair.
- Flaws: Dear, it may be difficult to find in some regions.
- Ideal for: People looking for a holistic approach to hair health and are ready to pay for premium quality.
Chapter 5: Practical tips on the use of dietary supplements and hair care
5.1 Proper nutrition:
Bad is only an addition to a healthy diet. Make sure your diet contains a sufficient amount of protein, iron, zinc, vitamins and other nutrients necessary for the health of the hair. Include in your diet:
- Protein products: Meat, poultry, fish, eggs, legumes, nuts and seeds.
- Ground products: Red meat, liver, spinach, lentils.
- Products rich in zinc: Seafood, meat, nuts, seeds.
- Fruits and vegetables: Contain vitamins, minerals and antioxidants necessary for the health of hair.
5.2 Sufficient amount of water:
Drink enough water to maintain hydration of the body. Dehydration can lead to dry hair and brittle hair.
5.3 Reducing stress:
Stress can negatively affect hair health. Find ways to reduce stress, such as yoga, meditation, walking in nature or communication with friends and family.
5.4 Correct hair care:
- Use soft shampoo and air conditioning: Avoid shampoos containing aggressive sulfates that can dry hair.
- Do not wash your hair too often: Excessive hair washing can deprive them of natural oils.
- Do not try your hair with a towel: Gently get your hair with a towel to avoid damage.
- Use thermal protection products: Before using hot tools, such as a hair dryer, an iron or curling iron, apply a thermal protection product to your hair.
- Avoid tight hairstyles: Tight hairstyles can pull on the hair and lead to its loss.
- Cut the ends of the hair regularly: This will help get rid of split ends and improve the appearance of the hair.
5.5 Scalp massage:
Scalp massage stimulates blood circulation and improves the nutrition of hair follicles. Massage the scalp several times a week for several minutes.
5.6 Natural oils:
The use of natural oils, such as coconut, olive or argan oil, can help moisturize and strengthen hair. Apply oil to the hair and scalp for several hours or at night, and then rinse.
5.7 Regular visits to the doctor:
Regularly visit a doctor for preventive examinations and testing. This will help to detect and treat diseases in time, which can affect hair health.
5.8 Sunsmate:
Protect your hair from the exposure of sunlight using a hat or sunscreen for hair.
5.9 Refusal of smoking:
Smoking negatively affects blood circulation and can lead to hair loss.
5.10 Compliance with sleep mode:
A sufficient amount of sleep (7-8 hours a day) is necessary for the health of the whole organism, including hair.
Chapter 6: Possible side effects of dietary supplements and precautions
6.1 Allergic reactions:
Some people may experience allergic reactions to dietary supplements. If you notice any signs of allergies, such as a rash, itching, edema or difficulty breathing, stop taking dietary supplements and consult a doctor.
6.2 Disorders of the gastrointestinal tract:
Some dietary supplements can cause disorders of the gastrointestinal tract, such as nausea, vomiting, diarrhea or constipation. If you experience any of these symptoms, try to take dietary supplements after eating or reducing the dosage.
6.3 Interaction with drugs:
Bad can interact with some medicines. Before you start taking Bad, inform your doctor about all the medicines that you take.
6.4 Overdose:
Exceeding the recommended dosage of dietary supplements can lead to undesirable side effects. Follow the dosage recommendations indicated on the package of dietary supplements.
6.5 Contraindications:
Some dietary supplements have contraindications. Before starting dietary supplements, consult a doctor, especially if you have any diseases or you are pregnant or breastfeeding.
6.6 Quality of dietary supplements:
Not all dietary supplements are equally high quality. Choose a dietary supplement from well -known and reliable manufacturers that guarantee the quality and safety of your products.
6.7 Individual intolerance:
Some people may have individual intolerance to individual dietary supplements. If you notice any undesirable side effects, stop taking dietary supplements and consult a doctor.
6.8 Influence on the results of the tests:
Some dietary supplements can affect the results of laboratory tests. Tell your doctor about all the dietary supplements that you are taking before the tests.
6.9 Duration of admission:
Some dietary supplements are not recommended for a long time. Consult a doctor about the duration of the admission of dietary supplements.
6.10 Continuation of the reception:
The cessation of admission of dietary supplements can lead to a deterioration in the condition of the hair. If you plan to stop taking dietary supplements, consult your doctor.
Chapter 7: Alternative methods of strengthening and stimulation of hair growth
7.1 Minoxidil:
Minoxidil is a drug that stimulates hair growth with androgenic alopecia. It is available in the form of a solution or foam and applied to the scalp twice a day.
7.2 Laser therapy:
Laser therapy can stimulate hair growth, increasing blood circulation in the scalp and stimulating the hair follicles. It is available in the form of laser combs, helmets and professional procedures.
7.3 PRP therapy:
PRP therapy (Platelet-rich Plasma) is a procedure in which plasma enriched with platelets is distinguished from the patient’s blood and insert it into the scalp. Platelets contain growth factors that stimulate hair growth.
7.4 Mesotherapy:
Mesotherapy is a procedure in which injections of vitamins, minerals and other nutrients are introduced into the scalp.
7.5 Hair transplantation:
Hair transplantation is a surgical procedure in which hair follicles are transplanted from the donor zone (usually the back of the head) to the hair loss.
7.6 Natural means:
Some natural products, such as onion juice, garlic juice and aloe vera, can stimulate hair growth. However, their effectiveness is not scientifically proven.
7.7 Aromatherapy:
Some essential oils, such as rosemary oil, lavender and cedar, can improve blood circulation in the scalp and stimulate hair growth.
7.8 Inversion method:
The inversion method is a practice in which the head is tilted down a few minutes a day to improve blood circulation in the scalp.
7.9 Scalp massage with essential oils:
The combination of scalp massage using essential oils can enhance the effect of stimulation of hair growth.
7.10 Healthy lifestyle:
A healthy lifestyle, including proper nutrition, a sufficient amount of sleep and a decrease in stress, is an important factor for hair health.
Chapter 8: Legal aspects and regulation of dietary supplements in Russia
8.1 Legislation:
In Russia, BAD is regulated by the Federal Law of 02.01.2000 No. 29-ФЗ “On the quality and safety of food products” and other regulatory acts.
8.2 Security Requirements:
The dietary supplement must comply with the safety requirements established by the technical regulations of the Customs Union.
8.3 State registration:
Before entering the sale of dietary supplements, state registration in Rospotrebnadzor should be held.
8.4 Marking:
The marking of dietary supplements should contain information about the composition, nutritional value, the method of application, contraindications and the date of manufacture.
8.5 Advertising:
Advertising dietary supplements must comply with the requirements of advertising legislation and should not mislead consumers regarding the properties and effectiveness of dietary supplements.
8.6 Responsibility of manufacturers:
Dad manufacturers are responsible for the quality and safety of their products.
8.7 CONTROL:
The control over the back of the dietary supplement is carried out by Rospotrebnadzor.
8.8 Consumer rights:
Consumers are entitled to receive reliable information about dietary supplements and to compensate for losses caused by low -quality products.
8.9 Illegal turnover:
The illegal turnover of dietary supplements is persecuted by law.
8.10 Information for consumers:
Consumers are recommended to carefully study the information about dietary supplements before purchasing them and consult a doctor before taking dietary supplements.
Chapter 9: Frequently asked questions about hair dietary supplement
9.1 How long do you need to take dietary supplement to see the result?
Usually, to achieve the visible result, several months of regular dietary supplements are required.
9.2 Is it possible to take several dietary supplements at the same time?
Before the simultaneous administration of several dietary supplements, it is recommended to consult a doctor.
9.3 Is it possible to take dietary supplement during pregnancy and breastfeeding?
Before taking dietary supplements during pregnancy and breastfeeding, you need to consult a doctor.
9.4 Which dietary supplements are best for men?
For men with androgenic alopecia, dietary supplements containing a gray palm extract are well suited.
9.5 Which dietary supplements are best for women?
For women with diffuse hair loss, dietary supplements containing group B vitamins, iron and zinc are well suited.
9.6 Can a dietarize cause side effects?
Yes, dietary supplements can cause side effects. Before starting dietary supplements, consult your doctor.
9.7 Where can you buy high -quality dietary supplements?
High -quality dietary supplements can be bought in pharmacies and specialized stores.
9.8 How to distinguish a fake dietary supplement from the original?
Before buying dietary supplements, check the packaging for the presence of signs of fake, such as fuzzy seal, errors in writing and lack of marking.
9.9 Is it possible to replace dietary supplement with healthy diet?
Bad is only an addition to a healthy diet. Healthy nutrition is the basis for hair health.
9.10 What to do if dietary supplements do not help?
If dietary supplements do not help, consult a doctor for diagnosis and treatment.