How do dietary supplements affect hair health?

How dietary supplements affect hair health: a comprehensive review

Hair is not just a part of our appearance, but also an indicator of a general state of health. Dull, brittle, dropping hair can indicate a deficiency of important nutrients, stress, hormonal disorders or other diseases. In an effort to return to hair beauty and strength, many turn to biologically active additives (dietary supplements), hoping to make up for the missing elements and stimulate the growth of healthy hair. However, before starting to receive dietary supplements, it is important to figure out which components are necessary for the hair, how they work, and what factors should be taken into account when choosing additives.

I. Fundamentals of hair health: what does hair need for growth and strength need?

Hair health depends on many factors, including genetics, lifestyle, nutrition and care. Hair consists mainly of keratin protein, as well as water, lipids, pigments and trace elements. For the normal growth and health of the hair, you need:

• Protein (amino acids): Keratin, the main structural element of the hair, is synthesized from amino acids obtained from food. The lack of protein leads to thinning of the hair, their brittleness and loss. Amino acids containing sulfur, such as cysteine ​​and methionine, are especially important.
• Vitamins:
  • Vitamin A: It is necessary for cell growth, including hair follicles. Participates in the synthesis of sebum, which supports the moisture of the scalp and hair.
  • B vitamins B (B1, B2, B3, B5, B6, B7 (BIOTIN), B9 (folic acid), B12): They play a key role in the energy exchange necessary for hair growth. Biotin is especially important for the health of hair, skin and nails.
  • Vitamin C: Antioxidant, protects hair follicles from damage to free radicals. Participates in the synthesis of collagen necessary for the structure of the hair.
  • Vitamin D: Participates in the regulation of the growth of hair follicles. Vitamin D deficiency is associated with hair loss, especially with alopecia.
  • Vitamin E: Antioxidant improves blood circulation in the scalp, contributing to the nutrition of hair follicles.
• Minerals:
  • Iron: It is necessary for the transfer of oxygen, including hair follicles. Iron deficiency is one of the most common causes of hair loss, especially in women.
  • Zinc: Participates in the synthesis of keratin protein necessary for hair growth. Supports the health of the sebaceous glands, regulating the production of sebum.
  • Selenium: Antioxidant, protects hair follicles from damage. Participates in the regulation of the function of the thyroid gland that affects hair growth.
  • Copper: It is necessary for the synthesis of melanin, the pigment responsible for hair color. Participates in the formation of collagen and elastin, supporting the structure of the hair.
  • Magnesium: Participates in the regulation of many processes in the body, including hair growth. Stress and magnesium deficiency can lead to hair loss.
• Omega-3 fatty acids: Support the health of the scalp, reduce inflammation, improve the moisture of hair and scalp.

II. Hair dietary supplements: what components really work?

The hair dietary supplement market offers a wide selection of products containing various combinations of vitamins, minerals and plant extracts. It is important to understand which components have proven effectiveness and which are only a marketing course.

• Biotin (Vitamin B7): One of the most popular hair dietary supplements. Biotin deficiency is rare, but if any, add -ons can significantly improve the condition of the hair and nails. Biotin is involved in the metabolism of fats, proteins and carbohydrates necessary for hair growth. Clinical studies show that taking biotin can reduce hair loss and strengthen their structure.
• Collagen: The main structural protein of the skin, hair and nails. Reception of collagen can improve the elasticity of the scalp, strengthen the hair follicles and reduce fragility of the hair. Collagen also contains amino acids necessary for the synthesis of keratin. Various types of collagen (I, III) are considered the most useful for the health of the hair.
• Iron: Iron deficiency is a common cause of hair loss, especially in women during menstruation or pregnancy. With confirmed iron deficiency, the reception can significantly improve hair growth and stop their loss. It is important to consult a doctor and take a blood test for ferritin (iron reserves) before taking iron additives.
• Vitamin D: Vitamin D deficiency is associated with various types of hair loss, including alopecia. Reception of vitamin D additives can stimulate hair growth and strengthen their structure, especially in people with a deficiency of this vitamin. It is recommended to take a blood test to the level of vitamin D (25-OH vitamin D) before taking additives.
• Zinc: Zinc is necessary for the synthesis of keratin protein, hair growth and maintaining the health of the sebaceous glands. Zinc deficiency can lead to hair loss, their thinning and brittleness. Taking zinc additives can improve the condition of the hair, especially with a confirmed deficit of this mineral.
• Omega-3 fatty acids: Omega-3 fatty acids contained in fish oil or linseed oil have anti-inflammatory properties and improve blood circulation in the scalp. Reception of Omega-3 additives can improve the moisture of hair and scalp, reduce itching and peeling, as well as stimulate hair growth.
• L-Cistein: Amino acid containing sulfur necessary for the synthesis of keratin. Reception of L-cysteine ​​can strengthen hair, improve its structure and reduce fragility.
• Horsetail extract of the field: Contains silicon that strengthens hair and nails. It is believed that silicon contributes to the formation of collagen necessary for the hair structure.
• Saw Palmetto Extract: Used to treat androgenic alopecia (male baldness). Blocks the enzyme 5-alpha reductase, which turns testosterone into dihydrotestosterone (DGT), a hormone that causes hair loss.
• Melatonin: A hormone that regulates a dream. Studies show that the local use of melatonin can stimulate hair growth and reduce their loss.
• Niacin (Vitamin B3): Improves blood circulation in the scalp, contributing to the nutrition of hair follicles. It can reduce hair loss and stimulate their growth.

III. Factors affecting the effectiveness of hair dietary supplements:

The effectiveness of hair dietary supplements depends on many factors, including:

• The cause of hair loss: Bades are most effective in hair loss caused by a deficiency of nutrients. If hair loss is associated with genetic factors, hormonal disorders or diseases, dietary supplements can be less effective.
• Dosage: It is important to follow the recommended dosage of the dietary supplement indicated on the packaging. Exceeding the dosage can lead to side effects.
• Duration of admission: To achieve visible results, it is necessary to take hair diets for several months (usually 3-6 months).
• Quality of dietary supplements: It is important to choose dietary supplements from trusted manufacturers that guarantee the quality and safety of their products. Attention should be paid to the availability of quality certificates and compliance with the standards.
• Individual characteristics of the body: The effectiveness of dietary supplements can vary depending on the individual characteristics of the body, age, gender, state of health and other factors.
• Balanced nutrition: Bades must complement a balanced diet, and not replace it. It is important to consume a sufficient amount of protein, vitamins and minerals with food.
• Life: A healthy lifestyle, including a sufficient amount of sleep, physical activity and lack of stress, is also important for hair health.
• Related diseases and drugs: Some diseases and drugs can affect hair growth and the absorption of nutrients. It is necessary to consult a doctor before taking dietary supplements, especially in the presence of chronic diseases or taking drugs.
• The presence of contraindications: Some dietary supplements can have contraindications, for example, allergies to certain components or diseases of the kidneys and liver. It is important to carefully study the composition of the dietary supplement and consult a doctor before the start of the appointment.
• Interaction with other drugs: Some dietary supplements can interact with other drugs by changing their effectiveness or causing side effects. It is necessary to inform the doctor about all dietary supplements and medicines.

IV. How to choose the right dietary supplement for hair: practical tips

The choice of hair dietary supplement is a responsible step that requires an attentive approach. Follow these tips to make the right choice:

• Consult a doctor: Before taking hair dietary supplements, it is recommended to consult a doctor or a trichologist. The doctor will help determine the cause of hair loss and choose the most suitable additives.
• Determine nutrient deficiency: Pass blood tests to identify possible deficiency of vitamins and minerals. This will help choose dietary supplements containing the necessary components. Analyzes may include determining the level of ferritin (iron reserves), vitamin D, zinc, group B vitamins and other indicators.
• Study the composition of dietary supplements: Carefully study the composition of the dietary supplement, make sure that it contains the components you need in a sufficient dosage. Pay attention to the presence of additional ingredients, such as plant extracts and antioxidants.
• Choose dietary supplements from trusted manufacturers: Give preference to dietary supplements from well -known and reliable manufacturers that guarantee the quality and safety of their products. Pay attention to the availability of quality certificates and compliance with the standards.
• Read reviews: Study the reviews of other people who took this dietary supplement. This will help to make an idea of ​​its effectiveness and possible side effects.
• Start with small dosages: Start taking dietary supplements with small dosages to check the body’s reaction. Gradually increase the dosage to the recommended, if there are no side effects.
• Follow your condition: During the reception of dietary supplements, follow your condition and mark any changes. If side effects occur, stop taking dietary supplements and consult a doctor.
• Do not expect instant results: The effect of taking hair dietary supplements does not appear immediately, but after a few months. Be patient and continue to take dietary supplements for a recommended period of time.
• Combine a dietary supplement with proper nutrition and hair care: Bades are not a panacea from all hair problems. To achieve the best results, it is necessary to combine a dietary supplement with proper nutrition, a healthy lifestyle and proper hair care.

V. Side effects and contraindications for receiving hair dietary supplements:

Like any other additives, hair dietary supplements can cause side effects and have contraindications. It is important to consider these factors before starting dietary supplements.

• Allergic reactions: An allergy to one or more dietary supplements can appear in the form of a skin rash, itching, urticaria, Quincke’s edema or anaphylactic shock. If an allergic reaction occurs, it is necessary to immediately stop taking dietary supplements and consult a doctor.
• Digestive disorders: Some dietary supplements, especially containing iron, can cause digestive disorders, such as nausea, vomiting, diarrhea or constipation. To reduce the risk of digestive disorders, it is recommended to take dietary supplements during meals.
• Headache: Some dietary supplements can cause headache, especially if the recommended dosage is exceeded.
• Changes in the menstrual cycle: Some dietary supplements containing plant hormones can affect the menstrual cycle in women.
• Interaction with drugs: Some dietary supplements can interact with drugs by changing their effectiveness or causing side effects. It is necessary to inform the doctor about all dietary supplements and medicines.
• Contraindications: Some dietary supplements have contraindications, for example, pregnancy, breastfeeding, kidney and liver disease, allergies to certain components. It is important to carefully study the composition of the dietary supplement and consult a doctor before the start of the appointment.

VI. Alternative hair strengthening methods:

In addition to dietary supplements, there are other methods of hair strengthening that can be used independently or in combination with additives:

• Proper nutrition: Balanced diet, rich in protein, vitamins and minerals, is necessary for the health of the hair. Include products containing protein (meat, fish, eggs, legumes), vitamins (fruits, vegetables) and minerals (nuts, seeds, greens) in your diet.
• Correct hair care: Use shampoos and air conditioners suitable for your hair type. Avoid frequent hair washing, using a hair dryer and ironing. Protect the hair from the sun, wind and cold.
• Head massage: Regular head massage improves blood circulation in the scalp, contributing to the nutrition of hair follicles.
• Avoid stress: Stress negatively affects the health of the hair. Find the ways to cope with stress, such as meditation, yoga or walking in the fresh air.
• Healthy sleep: A sufficient amount of sleep (7-8 hours a day) is necessary to restore the body and hair of the hair.
• Refusal of bad habits: Smoking and drinking alcohol negatively affect the health of the hair.

VII. Conclusion: Bades are not a magic tablet, but part of a comprehensive approach to hair health.

Dietary supplements can be a useful addition to a healthy lifestyle and proper hair care. However, you should not consider them as a panacea from all hair problems. To achieve the best results, it is necessary to take into account the individual characteristics of the body, the cause of hair loss and combine the use of dietary supplements with proper nutrition, a healthy lifestyle and proper hair care. Before you start taking dietary supplements, it is recommended to consult a doctor or a trichologist.