Dietary supplements against hair loss: what really works

Dietary supplements against hair loss: what really works

Chapter 1: Understanding the problem of hair loss

Hair loss, or alopecia, is a common condition that affects men and women of all ages. It can be caused by many factors, including genetics, hormonal changes, diseases, stress, improper nutrition and side effects of drugs. Before considering dietary supplements, it is necessary to understand the causes of hair loss in your specific case.

1.1. Types of hair loss:

• Androgenic alopecia (baldness according to the male type/female type): This is the most common type of hair loss due to a genetic predisposition and hormonal factors. In men, it usually manifests itself in the form of an thinning of hair on the forehead and crown, and in women – in the form of diffuse thinning of hair throughout the head. Dihydrotestosterone (DGT), a derivative of testosterone, plays a key role in this type of alopecia, reducing the hair growth phase and causing miniaturization of hair follicles.
• Telegnum alopecia: This is a temporary hair loss that occurs after a stressful event, such as illness, operation, childbirth or severe emotional stress. In this case, the number of hair follicles more than usual, goes into the heterogene phase (resting phase), which leads to hair loss in a few months. Telogen alopecia is usually reversible, and the hair is restored for several months.
• Focal alopecia: This is an autoimmune disease in which the immune system attacks the hair follicles, causing hair loss in the form of separate areas. Hair loss can be localized or spread over the entire head (total alopecia) or even to the whole body (universal alopecia).
• Traction alopecia: This type of hair loss is caused by constant hair tension, for example, using tight hairstyles (tails, braids, bundles), hair extension or use of pain and ironing.
• Cicatricial alopecia (scar alopecia): This is a group of rare diseases that lead to damage to hair follicles and the formation of cicatricial tissue, which leads to irreversible hair loss.

1.2. Diagnosis of the cause of hair loss:

It is important to consult a trichologist or dermatologist to determine the cause of hair loss. The doctor will conduct an examination of the scalp, collect an anamnesis and may prescribe additional studies, such as:

• Blood test: To exclude the deficiency of nutrients (iron, vitamin D, vitamin B12, zinc), hormonal disorders (problems with the thyroid gland) and other diseases.
• Trichoscopy: The non -invasive method of studying the hair and scalp using a special microscope, which allows you to evaluate the condition of hair follicles, hair structure and the presence of inflammation.
• Scalp biopsy: In rare cases, a scalp biopsy may be required to exclude cycatric alopecia or other skin diseases.
• Hair stretching test: A simple test that helps to evaluate the degree of hair loss.

1.3. Hair health factors:

• Genetics: A genetic predisposition plays an important role in the development of androgenic alopecia.
• Hormones: Hormonal changes, such as pregnancy, childbirth, menopause and thyroid diseases, can affect hair growth and hair loss.
• Nutrition: The deficiency of nutrients, such as iron, zinc, biotin, vitamin D and protein, can lead to hair loss.
• Stress: Chronic stress can adversely affect hair growth and cause heterogene alopecia.
• Age: With age, hair growth slows down, and the hair becomes more thin and brittle.
• Hair care: Incorrect hair care, such as frequent use of thermal tools, chemical curls and staining, can damage the hair and lead to its loss.
• Medications: Some drugs, such as antidepressants, anticoagulants and anti -inflammatory drugs, can cause hair loss as a side effect.
• Diseases: Some diseases, such as anemia, thyroid diseases and autoimmune diseases, can lead to hair loss.

Chapter 2: The role of nutrients in hair health

Hair health is closely related to the general condition of the body and, in particular, with nutrition. Hair needs various nutrients for growth, strength and shine. The deficiency of these substances can lead to hair loss, brittleness and dryness.

2.1. Key nutrients for hair health:

• Protein: Hair consists mainly of keratin, protein. Sufficient protein consumption is necessary for the growth and restoration of hair. The lack of protein can lead to a slowdown in hair growth and loss. It is recommended to consume at least 0.8 grams of protein per kilogram of body weight per day. Good sources of protein include meat, poultry, fish, eggs, dairy products, legumes and nuts.
• Iron: Iron is necessary for transporting oxygen to hair follicles. Iron deficiency (iron deficiency anemia) is a common cause of hair loss, especially in women. The recommended daily dose of iron is 8 mg for men and 18 mg for women. Iron sources include red meat, liver, spinach, lentils and enriched cereals. It is important to use iron along with vitamin C, which improves its absorption.
• Zinc: Zinc is involved in tissue growth and cell recovery, including hair follicles. Zinc deficiency can lead to hair loss, dandruff and slowing of hair growth. The recommended daily dose of zinc is 11 mg for men and 8 mg for women. Zinc sources include oysters, red meat, poultry, nuts, seeds and whole grains.
• Biotin (Vitamin B7): Biotin plays an important role in amino acid metabolism, which are construction protein blocks. Biotin deficiency is rare, but can lead to hair loss, fragility of nails and skin rashes. The recommended daily dose of biotin is 30 mcg. Biotin is found in eggs, liver, nuts, seeds and avocados.
• Vitamin D: Vitamin D plays a role in hair growth and differentiation of hair follicles cells. The low level of vitamin D is associated with hair loss, especially with focal alopecia. The recommended daily dose of vitamin D is 600 IU (international units) for adults. Vitamin D is produced in the skin under the influence of sunlight and is contained in oily fish, eggs and enriched dairy products.
• Vitamin C: Vitamin C is an antioxidant that protects hair follicles from damage to free radicals. It is also necessary for the synthesis of collagen, which gives the hair strength. The recommended daily dose of vitamin C is 90 mg for men and 75 mg for women. Vitamin C is contained in citrus fruits, berries, pepper and broccoli.
• Vitamin E: Vitamin E is also an antioxidant that improves blood circulation in the scalp and protects the hair follicles from damage. The recommended daily dose of vitamin E is 15 mg. Vitamin E is contained in nuts, seeds, vegetable oils and green leafy vegetables.
• Niacin (Vitamin B3): Niacin improves blood circulation in the scalp, which promotes hair growth. Niacin deficiency can lead to hair loss and a slowdown in hair growth. The recommended daily dose of Niacin is 16 mg for men and 14 mg for women. Niacin is found in meat, poultry, fish, nuts and whole grains.
• Omega-3 fatty acids: Omega-3 fatty acids have anti-inflammatory properties and improve the health of the scalp, which contributes to hair growth. They also give the hair shine and moisturizing. Sources of Omega-3 fatty acids include fatty fish (salmon, mackerel, herring), linen seeds, chia seeds and walnuts.

2.2. Nutrition and hair loss:

A balanced and diverse diet, rich in all the necessary nutrients, is the basis for the health of the hair. If there is a deficiency of nutrients, it may be necessary to receive dietary supplements to replenish the lack and improve the condition of the hair.

2.3. Analysis for a deficiency of nutrients:

Before taking dietary supplements, it is recommended to take a blood test to determine the level of basic nutrients in order to identify possible deficits and choose the most suitable additives.

Chapter 3: Bades used in hair loss: Scientific review

There are many dietary supplements on the market, promising to stop hair loss and stimulate their growth. It is important to understand that not all these products are effective, and some of them can even be harmful. It is necessary to carefully study the composition of dietary supplements, check the availability of scientific research confirming their effectiveness, and consult a doctor before the start of the appointment.

3.1. Bades containing vitamins and minerals:

• Biotin: As mentioned earlier, biotin plays an important role in amino acid metabolism. Although the Biotin deficiency is rare, the intake of dietary supplements with biotin can be useful when hair loss caused by its deficiency. However, it is important to note that high doses of biotin can distort the results of some laboratory tests, so it is necessary to inform the doctor about taking biotin before taking tests. Studies have shown that biotin can improve the condition of hair and nails in people with biotin deficiency.
• Iron: With iron deficiency anemia, the intake of dietary supplements with iron is necessary to restore iron level in the body and improve the condition of the hair. It is important to take iron under the supervision of a doctor, since an overdose of iron can be dangerous. It is recommended to combine iron with vitamin C, which improves its absorption.
• Zinc: With zinc deficiency, the intake of dietary supplements with zinc can help stop hair loss and stimulate their growth. It is important to observe the recommended dose of zinc, since excess zinc consumption can lead to side effects. Zinc is better absorbed when taking on an empty stomach, but can cause nausea, so it can be taken during food.
• Vitamin D: With a low level of vitamin D, the reception of dietary supplements with vitamin D can improve the condition of the hair and reduce the loss. It is important to take vitamin D under the supervision of a doctor, since an overdose of vitamin D can be dangerous. Vitamin D is better absorbed when taking fatty foods.
• B vitamins B: B vitamins play an important role in hair health. Reception of dietary supplements with a complex of B vitamins can be useful when hair loss caused by a deficiency of these vitamins. Vitamins B3 (NiaCin), B5 (pantotenic acid) and B12 (cobalamin) are especially important.
• Vitamin C and E: As antioxidants, vitamins C and E protect hair follicles from damage to free radicals. Reception of dietary supplements with vitamins C and E can be useful for improving the general condition of the hair.

3.2. Dietary supplements containing amino acids:

• L-Cistein: L-cysteine ​​is an amino acid that is part of keratin, the main hair protein. Reception of dietary supplements with L-cystein can improve the hair structure and stimulate their growth.
• L-Lisin: L-lysine is an amino acid that is involved in the synthesis of collagen, which gives hair strength. L-lyzine deficiency can lead to hair loss. Reception of dietary supplements with L-lysine can be useful when hair loss caused by a deficiency of this amino acid.

3.3. Bades containing plant extracts:

• SAW Palmetto palm extract: Serene palm extract is a popular dietary supplement for the treatment of androgenic alopecia. It contains substances that inhibit an enzyme 5-alpha reductase that turns testosterone into dihydrotestosterone (DGT). A decrease in the level of DGT can help slow down hair loss and stimulate their growth. Some studies have shown the effectiveness of the Extract of the Palma of Sereena in the treatment of androgenic alopecia, comparable to the drug finsteride, but with fewer side effects.
• Green tea extract: Green tea extract contains antioxidants that protect hair follicles from damage. It can also stimulate hair growth and reduce their loss. Some studies have shown that green tea extract can be effective in the treatment of androgenic alopecia.
• Nettle extract: Nettle extract contains vitamins and minerals that are useful for hair health. It can also have anti -inflammatory properties that can help reduce hair loss caused by inflammation of the scalp.
• Horsetail extract of the field: Field horsetail extract contains silicon, which is an important mineral for hair health. Silicon strengthens the hair and gives it shine. Reception of dietary supplements with horsetail extract can be useful for improving hair condition.
• Rosemary oil: Rosemary oil stimulates blood circulation in the scalp, which promotes hair growth. It also has antioxidant and anti -inflammatory properties. Rosemary oil can be added to shampoo or used to massage the scalp. Some studies have shown that rosemary oil can be effective in the treatment of androgenic alopecia.
• Ginseng extract: Ginseng extract improves blood circulation in the scalp and stimulates hair growth. It also has adaptogenic properties that help the body cope with stress that can cause hair loss.

3.4. Other dietary supplements:

• Melatonin: Melatonin is a hormone that regulates the dream. Some studies have shown that melatonin can stimulate hair growth. Melatonin can be taken in the form of tablets or used in the form of a lotion for the scalp.
• Sea collagen: Collagen is the main structural protein of the skin and hair. Sea collagen obtained from fish is easily absorbed by the body and can improve the condition of the hair, making it more durable and shiny.

3.5. Important warnings when choosing and receiving dietary supplements:

• Consultation with a doctor: Before taking any dietary supplements, you need to consult a doctor, especially if you have any diseases or take medications.
• Quality and safety: Choose dietary supplements from reliable manufacturers who conduct quality control of their products. Make sure the product has quality and safety certificates.
• Dosage: Strictly observe the recommended dosage indicated on the packaging. Do not exceed the dose, as this can lead to side effects.
• Interaction with drugs: Some dietary supplements can interact with medicines. Tell the doctor about all the dietary supplements you accept.
• Side effects: If any side effects occur, stop taking the dietary supplement and consult a doctor.
• Realistic expectations: Bades are not a miraculous tool for hair loss. They can help improve the condition of the hair, but do not guarantee complete hair restoration. The effect of taking dietary supplements can be individual and depends on the cause of hair loss, body condition and other factors.
• Complex approach: Bades should be part of an integrated approach to the treatment of hair loss, which includes a balanced diet, proper hair care and treatment of the underlying disease that caused hair loss.

Chapter 4: Practical recommendations for the choice and use of dietary supplements

The choice of the right dietary supplement and its correct application are key success factors in the fight against hair loss. Follow these recommendations to increase the effectiveness of treatment and avoid undesirable side effects.

4.1. Determining the cause of hair loss:

The first and most important step is to determine the cause of hair loss. An incorrectly selected dietary supplement may not only help, but also aggravate the situation. Contact a trichologist or a dermatologist for diagnosis and determine the cause of hair loss.

4.2. The choice of dietary supplement based on the cause of hair loss:

After determining the cause of hair loss, select a dietary supplement that is aimed at eliminating this reason.

• With androgenic alopecia: Consider the dietary supplements containing the Extract of the Palm Cerenia, the green tea extract, zinc, biotin and other ingredients that inhibit 5-alpha reductase and reduce the level of DGT.
• With teenelic alopecia: Consider dietary supplements containing vitamins of group B, iron, zinc, vitamin D and other nutrients that support hair growth and restore them after a stressful event.
• With a shortage of nutrients: Consider dietary supplements containing those nutrients that you lack, such as iron, zinc, biotin, vitamin D and protein.
• With inflammation of the scalp: Consider dietary supplements containing antioxidants and anti -inflammatory ingredients, such as green tea extract, rosemary oil and curcumin.

4.3. Reading labels and analysis of ingredients:

Before buying Bad, carefully read the label and study the composition. Make sure that the composition indicates active ingredients in sufficient quantities, as well as there are no harmful additives and allergens.

4.4. The choice of a reliable manufacturer:

Choose dietary supplements from well -known and reliable manufacturers who conduct quality control of their products and have certificates of conformity. Read reviews about the product and manufacturer on the Internet.

4.5. Consultation with a doctor before the start of the appointment:

Before taking any dietary supplement, consult a doctor, especially if you have any diseases or you take medications. The doctor will help to choose the most suitable dietary supplement, taking into account your individual characteristics and health status.

4.6. The correct use of dietary supplements:

Strictly observe the recommended dosage indicated on the packaging. Do not exceed the dose, as this can lead to side effects. Take dietary supplements in accordance with the instructions, for example, during eating or on an empty stomach.

4.7. Tracking results and dosage adjustment:

Keep a diary in which note the changes in the state of the hair, as well as any side effects. After a few months of admission of Bad, evaluate the results. If you have not noticed improvement, consult a doctor to adjust the dosage or replacement of dietary supplements.

4.8. Combining dietary supplements with other treatment methods:

To achieve the best results, it is recommended to combine the intake of dietary supplements with other methods of treatment of hair loss, such as:

• Minoxidil: The drug for external use, which stimulates hair growth.
• Finasters: The drug for internal use (only for men), which inhibits 5-alpha reductase.
• Mesotherapy: Injections of vitamins and nutrients in the scalp.
• Plasmolifting (PRP therapy): Injections of the own blood plasma in the scalp to stimulate hair growth.
• Laser therapy: Using a laser to stimulate hair growth.
• Hair transplantation: The surgical method of transplanting hair follicles from the donor zone to the hair loss.

4.9. Balanced nutrition and a healthy lifestyle:

Do not forget about the importance of a balanced diet and a healthy lifestyle. Eas enough protein, iron, zinc, vitamins and other nutrients necessary for the health of the hair. Avoid stress, get enough sleep and play sports.

4.10. Patience and perseverance:

Treatment of hair loss is a long process that requires patience and perseverance. Do not wait for instant results. Continue to take dietary supplements and follow the doctor’s recommendations, and you will definitely see improvements.

Chapter 5: Prospects for research in the field of hair dietary supplements

Scientific research in the field of hair dietary supplements continues, and in the future we can expect the emergence of new and more effective means. Some promising areas of research include:

• Development of new inhibitors 5-alpha reductase: The search for new plant extracts and synthetic compounds, which more effectively inhibit 5-alpha reductase and reduce the level of DGT.
• Studying the role of microbioma of the scalp: Studies have shown that microbia of the scalp plays an important role in hair health. The development of dietary supplements that support the scalp healthy microbia can be a promising direction in the treatment of hair loss.
• Using nanotechnologies: The use of nanoparticles for the delivery of active dietary supplements directly to hair follicles can increase their effectiveness.
• Genetic research: The study of genetic factors affecting hair loss can help develop personalized dietary supplements that will be more effective for specific people.
• Development of dietary supplements based on stem cells: Studies in the field of stem cells can lead to the development of new methods of treatment of hair loss, which will stimulate the regeneration of hair follicles.

These studies inspire the hope that in the future we will be able to more effectively fight hair loss and restore their health with the help of dietary supplements and other innovative treatment methods.