How to choose a dietary supplement for hair strengthening: tips

How to choose a dietary supplement for hair strengthening: tips

I. Understanding the basics of hair health

Before plunging into the world of biologically active additives (dietary supplements), it is necessary to understand the fundamental aspects that determine the health of the hair. Hair, like plants, needs nutrients for growth, strength and shine. These nutrients enter the body through food, and if the diet does not provide them in sufficient quantities, dietary supplements can serve as an addition.

1. Hair structure: The hair consists of two main parts: a hair follicle located under the skin, and the hair rod that we see. The follicle is a living part of the hair that is responsible for its growth and nutrition. The hair rod, on the contrary, consists of keratin – protein, and is dead. Damage to the hair rod is manifested in the form of split ends, brittleness and losing shine.

2. Hair life cycle: Each hair passes through three phases: anagen (growth phase), catagen (transitional phase) and bodyogen (rest phase). Normally, about 90% of the hair are in the anagen phase, which can last from 2 to 7 years. The cathagen phase lasts about 2-3 weeks, and the heterogene phase-about 3 months. At the end of the heterogene phase, the hair falls out, and in its place a new one begins to grow. Violation of this cycle, for example, reduction in the anagen phase or an increase in the heterogene phase, can lead to hair loss.

3. Hair health factors: Many factors affect the health of the hair, including genetics, hormonal background, age, stress, diet, environmental factors (for example, air pollution, ultraviolet radiation), as well as hair care (use of aggressive shampoos, frequent styling using hot tools).

4. The main nutrients for hair health:

   • Protein: Hair consists mainly of keratin, which is a protein. The lack of protein in the diet can lead to weakening and hair loss.
   • Iron: Iron is necessary for transporting oxygen to hair follicles. Iron deficiency (anemia) is often the cause of hair loss, especially in women.
   • Zinc: Zinc plays an important role in the growth and restoration of fabrics, including hair follicles. Zinc deficiency can lead to hair loss, slowing down their growth and dandruff.
   • B vitamins (biotin, niacin, pantotenic acid): B vitamins are important for metabolism and energy production, which is necessary for hair growth. Biotin, in particular, is often associated with hair health, although its deficiency is relatively rare.
   • Vitamin C: Vitamin C is a powerful antioxidant that protects the hair follicles from damage to free radicals. It is also necessary for the synthesis of collagen, which strengthens the hair.
   • Vitamin D: Vitamin D plays a role in hair growth and can affect the anagen phase. Vitamin D deficiency is associated with various types of hair loss.
   • Vitamin E: Vitamin E is an antioxidant that improves blood circulation in the scalp and protects the hair follicles from damage.
   • Omega-3 fatty acids: Omega-3 fatty acids have anti-inflammatory properties and can improve the health of the scalp and hair.
   • Selenium: Selenium is an antioxidant that helps protect the hair from damage to free radicals. It is also necessary for the proper functioning of the thyroid gland, which plays an important role in hair growth.
   • Silicon: Silicon is a mineral that can strengthen hair and improve its elasticity.

II. When should you consider hair dietary supplements?

Hair dietary supplements are not a magic tablet, and they will not replace a balanced diet and proper hair care. However, in some cases, they can be useful.

1. Dietary restrictions: If your diet is limited for any reason (for example, vegetarianism, veganism, allergies, medical indications), it may be difficult for you to receive all the necessary nutrients from food. In this case, dietary supplements can help update the deficit.

2. Increased needs: In certain periods of life (for example, pregnancy, breastfeeding, periods of stress, illness), the body’s needs in nutrients increase. Bades can help satisfy these increased needs.

3. Deficiency symptoms: If you have symptoms of deficiency of certain nutrients (for example, hair loss, fragility of nails, fatigue), dietary supplements can help eliminate this deficit. It is important to note that before taking dietary supplements, you need to consult a doctor and take tests to determine which nutrients you do not have enough.

4. Certain diseases: Some diseases (for example, autoimmune diseases, thyroid diseases) can affect hair health. In these cases, dietary supplements can be useful as an addition to the main treatment.

5. Age changes: With age, the body’s ability to absorb nutrients decreases. Bades can help make up for a deficiency associated with age -related changes.

III. How to choose the right hair dietary supplement?

The choice of the right hair dietary supplement is a responsible process that requires a careful study of the composition, manufacturer and consumer reviews.

1. Determine your needs: Before buying dietary supplements, think about what kind of hair problems you want to solve. Do you have hair? Are they brittle and dry? Do you have dandruff? Knowing your needs, you can choose a dietary supplement containing the necessary ingredients.

2. Study the composition: Carefully study the composition of the dietary supplement. Make sure that it contains the nutrients necessary for the health of the hair (for example, protein, iron, zinc, vitamins of group B, vitamin C, vitamin D, vitamin E, omega-3 fatty acids, selenic, silicon). Pay attention to the dosage of each ingredient. They should be high enough to have an effect, but not too high so as not to cause side effects.

3. Pay attention to the release form: Hair dietary supplements are produced in various forms: tablets, capsules, powders, liquids, chewing sweets. Choose a form that is most convenient for you.

4. Select a reliable manufacturer: Give preference to dietary supplements from famous and reliable manufacturers who have a good reputation and use high -quality ingredients. Study information about the manufacturer on the Internet, read consumer reviews.

5. Pay attention to quality certificates: Make sure the dietary supplement is certified by the relevant authorities. The presence of a quality certificate guarantees that the dietary supplement has passed the necessary checks and meets the established standards.

6. Read consumer reviews: Before buying Bad, read consumer reviews that have already used this product. Pay attention to the reviews that refer to the effectiveness of the dietary supplement, side effects and other important aspects.

7. Consult a doctor: Before taking any dietary supplement, you need to consult a doctor. The doctor will be able to evaluate your health status, determine which nutrients you lack, and recommend the most suitable dietary supplement. It is especially important to consult a doctor if you have any diseases or take any medication.

IV. The main ingredients of hair dietary supplements and their action

1. Biotin (Vitamin B7): Biotin is often called “beauty vitamin” because of its role in maintaining the health of hair, skin and nails. It is involved in the metabolism of fats, carbohydrates and proteins that are necessary for cell growth, including cells of hair follicles.

   • Action: Strengthens the hair, reduces its fragility, stimulates growth.
   • Dosage: It is usually recommended a dosage from 2.5 mg to 5 mg per day.
   • Side effects: Side effects rarely occur subject to the recommended dosage. In rare cases, skin rashes can be observed.

2. Collagen: Collagen is a protein that forms the basis of connective tissue in the body, including skin, hair and nails. It provides the elasticity and strength of these tissues.

   • Action: Strengthens the hair, improves its elasticity, reduces brittleness, and helps moisturize.
   • Dosage: It is usually recommended a dosage from 5 g to 10 g per day.
   • Side effects: In rare cases, disorders of the gastrointestinal tract may be observed.

3. Iron: Iron is necessary for transporting oxygen to hair follicles. Iron deficiency (anemia) is a common cause of hair loss, especially in women.

   • Action: Prevents hair loss, stimulates growth.
   • Dosage: The dosage depends on the level of iron in the blood. Before taking iron additives, it is necessary to take a blood test and consult a doctor.
   • Side effects: With an overdose, constipation, nausea, vomiting, abdominal pain can be observed.

4. Zinc: Zinc plays an important role in the growth and restoration of fabrics, including hair follicles. It is also necessary for the production of keratin.

   • Action: Strengthens hair, stimulates growth, prevents loss, reduces dandruff.
   • Dosage: It is usually recommended a dosage from 15 mg to 30 mg per day.
   • Side effects: With an overdose, nausea, vomiting, diarrhea can be observed. Long -term intake of high doses of zinc can lead to copper deficiency.

5. Vitamin D: Vitamin D plays a role in hair growth and can affect the anagen phase. Vitamin D deficiency is associated with various types of hair loss.

   • Action: Stimulates hair growth, prevents loss.
   • Dosage: The dosage depends on the level of vitamin D in the blood. Before taking vitamin D additives, it is necessary to take a blood test and consult a doctor.
   • Side effects: With an overdose, nausea, vomiting, weakness, loss of appetite, and an increase in blood calcium can be observed.

6. Omega-3 fatty acids: Omega-3 fatty acids have anti-inflammatory properties and can improve the health of the scalp and hair.

   • Action: Improve the health of the scalp, reduce inflammation, strengthen hair, give shine.
   • Dosage: It is usually recommended a dosage from 1 g to 3 g per day.
   • Side effects: In high doses, an disorder of the gastrointestinal tract, liquefaction of blood can cause.

7. B vitamins B (B1, B2, B3, B5, B6, B9, B12): B vitamins are important for metabolism and energy production, which is necessary for hair growth.

   • Action: They support hair health, stimulate growth, improve their structure.
   • Dosage: Usually contained in multivitamin complexes. The dosage depends on the specific vitamin.
   • Side effects: Side effects rarely occur subject to the recommended dosage.

8. Vitamin C: Vitamin C is a powerful antioxidant that protects the hair follicles from damage to free radicals. It is also necessary for collagen synthesis.

   • Action: Protects hair from damage, stimulates growth, strengthens their structure.
   • Dosage: It is usually recommended a dosage from 500 mg to 1000 mg per day.
   • Side effects: In high doses, an disorder of the gastrointestinal tract can cause.

9. Vitamin E: Vitamin E is an antioxidant that improves blood circulation in the scalp and protects the hair follicles from damage.

   • Action: Protects hair from damage, improves blood circulation in the scalp, stimulates growth.
   • Dosage: It is usually recommended a dosage from 15 mg to 30 mg per day.
   • Side effects: In high doses, blood thinning can cause.

10. Selenium: Selenium is an antioxidant that helps protect the hair from damage to free radicals. It is also necessary for the proper functioning of the thyroid gland, which plays an important role in hair growth.

    • Action: Protects hair from damage, supports the function of the thyroid gland, stimulates growth.
    • Dosage: It is usually recommended a dosage from 55 mcg to 200 mcg per day.
    • Side effects: With an overdose, nausea, vomiting, diarrhea, hair loss can be observed.

11. Silicon: Silicon is a mineral that can strengthen hair and improve its elasticity.

    • Action: Strengthens the hair, improves its elasticity, gives shine.
    • Dosage: It is usually recommended a dosage from 10 mg to 40 mg per day.
    • Side effects: Side effects rarely occur subject to the recommended dosage.

V. Possible side effects and contraindications

When taking hair dietary supplements, as in taking any other additives, it is important to consider possible side effects and contraindications.

1. Allergic reactions: Some people may have allergies to certain ingredients that make up the dietary supplements. Before taking Bad, carefully study the composition and make sure that you do not have an allergy to any of the ingredients.

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 have any of these symptoms, stop taking the dietary supplement and consult your doctor.

3. Interaction with drugs: Some dietary supplements can interact with the medicines that you take. Before taking a dietary supplement, be sure to consult a doctor to make sure that he will not interact with your medicines.

4. Overdose: When taking dietary supplements, it is important to follow the recommended dosage. An overdose of certain nutrients can be dangerous to health.

5. Contraindications: Some dietary supplements have contraindications. For example, pregnant and lactating women should consult a doctor before taking any dietary supplements. People with certain diseases should also be careful when taking dietary supplements.

VI. Councils on the use of hair dietary supplements

1. Take dietary supplements regularly: To achieve the best results, take dietary supplements regularly, in accordance with the instructions.

2. Take dietary supplements with food: Some nutrients are better absorbed when they are taken with food.

3. Be patient: The results from receiving dietary supplements will not be instantaneous. It usually takes several months to see noticeable improvements in the hair.

4. Combine the reception of dietary supplements with proper hair care: To achieve the best results, combine the intake of dietary supplements with proper hair care. Use soft shampoos and air conditioners, avoid frequent use of hot styling tools, protect the hair from the sun and wind.

5. Follow your diet: Bades are an addition to a healthy diet, and not replacing it. Make sure you get enough nutrients from food.

6. Lead a healthy lifestyle: A healthy lifestyle, including a balanced diet, regular physical exercises and sufficient sleep, promotes hair health.

VII. Alternative methods of hair strengthening

In addition to taking dietary supplements, there are other methods of hair strengthening.

1. Balanced nutrition: As already mentioned, a balanced diet plays a key role in hair health. Make sure that your diet is rich in protein, iron, zinc, vitamins of group B, vitamin C, vitamin D, vitamin E, omega-3 fatty acids, selenium and silicon.

2. Correct hair care: Use soft shampoos and air conditioners, avoid frequent use of hot styling tools, protect the hair from the sun and wind.

3. Scalp massage: Scalp massage improves blood circulation in hair follicles and promotes hair growth.

4. Natural hair masks: Natural hair masks made from ingredients, such as eggs, honey, olive oil, avocados, can strengthen the hair, moisturize it and give shine.

5. Avoid stress: Stress can negatively affect hair health. Try to avoid stressful situations and find time for relaxation.

VIII. Myths and misconceptions about hair dietary supplements

There are many myths and misconceptions about hair dietary supplements. It is important to know the truth so as not to spend money on useless products and not harm your health.

1. Myth: Hair dietary supplements are a magic tablet. Bades are not a magic pill, and they will not replace a balanced diet and proper hair care. They can be useful as an addition, but you should not expect miracles from them.

2. Myth: The larger the dosage, the better the effect. High doses of certain nutrients can be hazardous to health. It is important to follow the recommended dosage.

3. Myth: Hair dietary supplements are suitable for everyone. Not all dietary supplements are suitable for everyone. Before taking Bad, you need to consult a doctor to make sure that he suits you.

4. Myth: All hair dietary supplements are the same. There are various hair dietary supplements containing different ingredients and having different effects. It is important to choose a dietary supplement that meets your needs.

5. Myth: Hair dietary supplements have no side effects. Some dietary supplements can cause side effects. It is important to carefully study the composition and contraindications before the dietary supplement.

IX. Final recommendations

The choice of dietary supplement for strengthening hair is an individual process. It is important to consider your needs, study the composition, choose a reliable manufacturer, read consumer reviews and consult a doctor. Remember that dietary supplements are an addition to healthy diet and proper hair care, and not replacing it. Combining the reception of dietary supplements with other methods of hair strengthening, you can achieve the best results.