The composition of dietary supplements for hair health

The composition of dietary supplements for hair health: a guide to the ingredients and their action

Hair loss, dullness, brittleness and slow growth are common problems affecting men and women of all ages. In the search for a solution, many turn to biologically active additives (dietary supplements), hoping for improving the condition of hair from the inside. However, how to navigate in a huge number of products offered and choose a really effective composition? In this article, we will examine in detail the key ingredients of dietary supplements for the health of the hair, we will analyze their scientific justification and mechanism of action, as well as touch on safety and efficiency issues.

I. Vitamins: cornerstone of hair health

Vitamins play an indispensable role in the metabolic processes necessary for the growth and maintenance of the health of hair follicles. The deficiency of certain vitamins can directly affect the structure and condition of the hair.

A. Vitamin A (retinol and retinoids, beta-carotene): regulation of cell growth and differentiation

Vitamin A is necessary for the growth and differentiation of cells, including cells of hair follicles. It also plays an important role in the development of sebum, which moisturizes the scalp and helps maintain hair health.

• The mechanism of action: Vitamin A regulates the expression of genes involved in the proliferation and differentiation of keratinocytes – the main cells forming the hair rod. It also contributes to the production of skin fat that provides hydration and hair protection.

• Deficiency: Vitamin A deficiency can lead to dry scalp, brittle hair, dullness and deceleration of growth. In severe cases, alopecia (hair loss) is possible.

• Sources: In dietary supplements, vitamin A can be represented in the form of retinol (animal origin), retinoids (synthetic analogues) or beta-carotene (plant origin, predecessor of vitamin A). Beta-carotene is considered a safer option, since the body converts it into vitamin A as necessary, preventing an overdose.

• Cautions: An excess of vitamin A (especially in the form of retinol) can be toxic and lead to hair loss, dry skin and other side effects. It is recommended to strictly follow the recommended dosage. Pregnant women should avoid high doses of vitamin A.

B. B vitamins B: Energy support and cellular metabolism

B vitamins play a key role in cellular metabolism, energy metabolism and formation of red blood cells, which cause oxygen and nutrients to hair follicles.

• Biotin (b7, vitamin h): Keratin Strengthening

Biotin is often called “beauty vitamin” because of its important role in the health of hair, skin and nails. It is involved in the synthesis of keratin – the main protein that makes up the structure of the hair.

* **Механизм действия:** Биотин является кофактором ферментов, участвующих в метаболизме жиров, углеводов и белков. Он особенно важен для карбоксилирования, процесса, необходимого для синтеза жирных кислот, которые, в свою очередь, являются компонентами клеточных мембран и кератина.

* **Дефицит:** Дефицит биотина может привести к выпадению волос, ломкости, седине и дерматиту. Дефицит биотина встречается относительно редко, но может возникнуть при употреблении большого количества сырых яиц (авидин, содержащийся в сыром яйце, связывает биотин, препятствуя его усвоению) или при определенных медицинских состояниях.

* **Дозировка:** Рекомендуемая суточная доза биотина составляет 30-100 мкг. В БАДах для волос дозировка может быть значительно выше, до 5000-10000 мкг. Однако, эффективность высоких доз биотина при отсутствии дефицита остается предметом споров.

* **Предостережения:** Биотин обычно хорошо переносится, но высокие дозы могут искажать результаты некоторых лабораторных анализов, в частности, анализов на гормоны щитовидной железы.

• Vitamin B12 (cobalamin): red blood cells and hair growth

Vitamin B12 is necessary for the formation of red blood cells, which cause oxygen and nutrients to hair follicles. It also plays a role in the synthesis of DNA and RNA, necessary for the growth and division of cells.

* **Механизм действия:** Витамин B12 участвует в метаболизме гомоцистеина, аминокислоты, высокий уровень которой может негативно влиять на кровеносные сосуды и, следовательно, на кровоснабжение волосяных фолликулов.

* **Дефицит:** Дефицит витамина B12 может привести к анемии, усталости, слабости и выпадению волос. Дефицит витамина B12 чаще встречается у вегетарианцев и веганов, а также у людей с проблемами абсорбции в кишечнике.

* **Источники:** Витамин B12 содержится только в продуктах животного происхождения. В БАДах он может быть представлен в форме цианокобаламина или метилкобаламина (более биодоступная форма).

* **Предостережения:** Витамин B12 обычно хорошо переносится.

• Other B vitamins B: Other group B vitamins, such as niacin (B3), pantotenic acid (B5), pyridoxine (B6) and folic acid (B9), also play an important role in hair health. They participate in energy metabolism, DNA and RNA synthesis, and maintaining the health of the scalp.

C. Vitamin C (ascorbic acid): antioxidant protection and collagen synthesis

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, protein, which makes up the structure of the skin, hair and nails.

• The mechanism of action: Vitamin C neutralizes free radicals that can damage the cells of hair follicles and prevent hair growth. It also participates in the synthesis of collagen, which provides the strength and elasticity of the hair.

• Deficiency: Vitamin C deficiency can lead to dry hair, brittleness and deceleration of growth.

• Sources: Vitamin C is found in citrus fruits, berries, vegetables and fruits.

• Cautions: Vitamin C is usually well tolerated, but high doses can cause stomach disorder.

D. Vitamin D (calciferol): regulation of the growth of hair follicles

Vitamin D plays an important role in the regulation of the growth of hair follicles and the immune function of the scalp.

• The mechanism of action: Vitamin D binds to vitamin D receptors in hair follicles, adjusting the expression of genes involved in the growth and differentiation of cells.

• Deficiency: Vitamin D deficiency can lead to hair loss, especially with autoimmune diseases, such as focal alopecia.

• Sources: Vitamin D is synthesized in the skin under the influence of sunlight. It is also contained in some foods, such as oily fish, egg yolks and enriched foods.

• Cautions: Vitamin D can be toxic in high doses. It is recommended to take a blood test to the level of vitamin D before taking the additives.

E. Vitamin E (tocopherol): antioxidant protection and improving blood circulation

Vitamin E is a powerful antioxidant that protects the hair follicles from damage to free radicals. It also improves blood circulation in the scalp, ensuring the flow of nutrients to hair follicles.

• The mechanism of action: Vitamin E neutralizes free radicals, protecting cell membranes from oxidative stress. It also improves blood circulation, expanding blood vessels and contributing to the delivery of oxygen and nutrients to hair follicles.

• Deficiency: Vitamin E deficiency is rare, but can lead to dry hair and scalp.

• Sources: Vitamin E is found in vegetable oils, nuts, seeds and green leafy vegetables.

• Cautions: Vitamin E is usually well tolerated, but high doses can increase the risk of bleeding.

II. Minerals: structural components and enzymes regulators

Minerals are indispensable elements necessary for the structural integrity of hair and the functioning of enzymes involved in the growth and development of hair follicles.

A. iron: oxygen transport and hair growth

Iron is an important component of hemoglobin, protein in red blood cells, which transfers oxygen throughout the body, including hair follicles.

• The mechanism of action: Iron provides oxygen delivery to hair follicles necessary for energy metabolism and cell growth. It also participates in the synthesis of DNA and RNA necessary for cell division.

• Deficiency: Iron deficiency is a common cause of hair loss, especially in women. Iron deficiency can lead to anemia, fatigue, weakness and hair loss.

• Sources: Iron is found in red meat, poultry, fish, legumes and green leafy vegetables. In dietary supplements, iron can be represented in the form of iron sulfate, iron gluconate or iron fumarat.

• Cautions: Iron can cause constipation, nausea and other side effects. It is recommended to take iron along with food and vitamin C to improve absorption. An excess of iron can be toxic.

B. zinc: regulation of hormones and immune function

Zinc plays an important role in the regulation of hormones, immune function and protein synthesis, including keratin.

• The mechanism of action: Zinc is a cofactor of enzymes involved in the synthesis of keratin and other proteins necessary for hair growth. He also participates in the regulation of hormones, such as testosterone, which can affect hair loss. Zinc also has antioxidant and anti -inflammatory properties.

• Deficiency: Zinc deficiency can lead to hair loss, dry scalp, brittle and deceleration of growth.

• Sources: Zinc is contained in meat, seafood, nuts, seeds and legumes.

• Cautions: Zinc can interact with some drugs. High doses of zinc can suppress the assimilation of copper.

C. Selenium: antioxidant protection and thyroid function

Selenium is a powerful antioxidant that protects hair follicles from damage to free radicals. It is also necessary for the normal function of the thyroid gland, which plays an important role in the regulation of hair growth.

• The mechanism of action: Selenium is part of glutathionepexidase, an enzyme that neutralizes free radicals. It also participates in the synthesis of thyroid hormones, which regulate metabolism and cell growth.

• Deficiency: Selena deficiency can lead to hair loss, dry scalp and hypothyroidism.

• Sources: Selenium is contained in seafood, Brazilian nuts, meat and grain crops.

• Cautions: Selenium can be toxic in high doses.

D. Copper: Collagen and Elastin synthesis

Copper is necessary for the synthesis of collagen and elastin, proteins, which provide the strength and elasticity of the hair and scalp. It also participates in the formation of melanin, pigment, which gives the hair color.

• The mechanism of action: Copper is a cofactor of enzymes involved in the synthesis of collagen and elastin. It also participates in the formation of melanin, pigment, which protects the hair from damage by ultraviolet rays.

• Deficiency: The deficit of copper can lead to thinning of hair, sowing and slowdown in growth.

• Sources: Copper is contained in seafood, nuts, seeds and legumes.

• Cautions: The shortage of copper is rare. High doses of zinc can suppress the assimilation of copper.

E. Magnesium: Stress regulation and blood circulation

Magnesium plays an important role in the regulation of stress, which can contribute to hair loss. It also improves blood circulation in the scalp, ensuring the flow of nutrients to hair follicles.

• The mechanism of action: Magnesium is involved in the regulation of the nervous system and reduces the level of stress hormones, such as cortisol. It also helps to relax blood vessels, improving blood circulation in the scalp.

• Deficiency: Magnesium deficiency can lead to hair loss, stress, anxiety and muscle cramps.

• Sources: Magnesium is found in green leafy vegetables, nuts, seeds and legumes.

• Cautions: Magnesium can cause diarrhea when taking high doses.

III. Amino acids: Building blocks of proteins

Amino acids are construction blocks of proteins, including keratin, the main protein that makes up the structure of the hair.

A. L-cysteine ​​and L-methionine: Synthesis keratin and antioxidant protection

L-cysteine ​​and L-metionine are sulfur-containing amino acids necessary for the synthesis of keratin and other proteins necessary for the growth and strength of the hair. They also have antioxidant properties.

• The mechanism of action: L-cysteine ​​and L-metionine contain sulfur, which forms disulfide bonds between keratin molecules, providing hair strength and stability. L-cysteine ​​is also the predecessor of glutathione, a powerful antioxidant.

• Deficiency: L-cysteine ​​and L-metionine deficiency can lead to brittle hair, slowing down and loss.

• Sources: L-cysteine ​​and L-metionine are found in meat, fish, eggs and dairy products.

• Cautions: L-cysteine ​​and L-metionine are usually well tolerated, but high doses can cause side effects, such as stomach disorder.

B. L-Lisin: Iron assimilation and collagen synthesis

L-lysine is an indispensable amino acid necessary for the absorption of iron and collagen synthesis.

• The mechanism of action: L-lysine helps to absorb iron, which is necessary to deliver oxygen to hair follicles. It also participates in the synthesis of collagen, which provides the strength and elasticity of the hair.

• Deficiency: L-lyzine deficiency can lead to hair loss and anemia.

• Sources: L-Lisin is found in meat, fish, eggs and legumes.

• Cautions: L-lysine is usually well tolerated.

C. L-Arginin: Improving blood circulation

L-Arginine is an amino acid that improves blood circulation in the scalp, ensuring the flow of nutrients to hair follicles.

• The mechanism of action: L-Arginine is the predecessor of nitrogen oxide (No), which expands blood vessels and improves blood circulation.

• Sources: L-Arginine is found in meat, fish, nuts and seeds.

• Cautions: L-Arginine can interact with some drugs.

IV. Plant extracts: antioxidant protection and growth stimulation

Plant extracts are often used in hair dietary supplements due to their antioxidant, anti -inflammatory and stimulating properties.

A. SAW Palmetto palm extract: Blocking DGT

Saw Palmetto palm extract is widely used to treat male baldness (androgenic alopecia). It contains compounds that block the 5-alpha reductase enzyme, which converts testosterone into dihydrotestosterone (DGT). DGT is the main hormone responsible for hair loss with androgenic alopecia.

• The mechanism of action: Serene palm extract inhibits the activity of 5-alpha reductase, reducing the level of DGT in the scalp and hair follicles.

• Cautions: Serene palm extract can interact with some drugs.

B. Green tea extract: antioxidant protection and growth stimulation

Green tea extract contains powerful antioxidants, such as Epagallocatechin Gallat (EGCG), which protect the hair follicles from damage to free radicals. It also stimulates hair growth and improves their structure.

• The mechanism of action: Green tea extract neutralizes free radicals, protecting the cells of hair follicles from oxidative stress. It can also stimulate the proliferation of hair follicles and improve microcirculation in the scalp.

• Cautions: Green tea extract can interact with some drugs.

C. Horsetail extract: Silicon source and hair strengthening

Field horsetail extract is a rich source of silicon, mineral, which is necessary for the synthesis of collagen and strengthening hair.

• The mechanism of action: Silicon strengthens the structure of the hair, making them more durable and resistant to brittleness. It also helps to moisturize the hair and scalp.

• Cautions: Field horsetail extract can interact with some drugs.

D. Extract of grape seeds: antioxidant protection and improvement of blood circulation

The extract of grape seeds contains powerful antioxidants, such as pro -Aantocyanidines that protect hair follicles from damage to free radicals. It also improves blood circulation in the scalp, ensuring the flow of nutrients to hair follicles.

• The mechanism of action: The extract of grape seeds neutralizes free radicals and strengthens the walls of blood vessels, improving blood circulation in the scalp.

• Cautions: Extract of grape seeds can interact with some drugs.

E. Other plant extracts: Other plant extracts, such as nettle extract, rosemary extract, ginkgo biloba extract and ginseng extract, can also be useful for hair health due to their antioxidant, anti -inflammatory and stimulating growth properties.

V. Other ingredients: specialized components for hair health

In addition to vitamins, minerals, amino acids and plant extracts, some hair dietary supplements contain other specialized ingredients, such as:

A. Collagen: structural support and moisture

Collagen is the main structural protein of the skin, hair and nails. It provides strength, elasticity and moisture.

• The mechanism of action: Collagen replenishes collagen reserves in the skin and hair, strengthening the structure of the hair and making them more resistant to brittleness. It also helps to moisturize the scalp and hair.

• Sources: Collagen can be obtained from various sources, such as fish (marine collagen), cattle (bull -binning collagen) and poultry (chicken collagen).

• Cautions: Collagen is usually well tolerated.

B. Hyaluronic acid: moisture and elasticity

Hyaluronic acid is a powerful moisturizer that attracts and holds moisture in the skin and hair.

• The mechanism of action: Hyaluronic acid binds water in the skin and hair, providing hydration and elasticity.

• Cautions: Hyaluronic acid is usually well tolerated.

C. Keratin: Strengthening the hair structure

Keratin is the main protein that makes up the structure of the hair.

• The mechanism of action: Keratin makes up for keratin reserves in the hair, strengthening the hair structure and making them more resistant to damage.

• Sources: Keratin can be obtained from sheep wool (hydrolyzed keratin).

• Cautions: Keratin can cause allergic reactions in some people.

VI. Factors affecting the effectiveness of hair dietary supplements

The effectiveness of hair dietary supplements can depend on several factors, including:

• Individual needs: Not all ingredients are suitable for everyone. It is important to determine the cause of hair loss or other hair problems in order to choose a dietary supplement containing the necessary ingredients.
• Dosage: Effective dosage of each ingredient can vary. It is important to follow the manufacturer’s recommendations and consult a doctor or a trichologist.
• Bioavailability: Some ingredients are better absorbed than others. It is important to choose dietary supplements containing bio -access forms of ingredients.
• Duration of admission: It takes time to achieve visible results. It is usually recommended to take hair dietary supplements for at least 3-6 months.
• A combination with other treatment methods: Hair dietary supplements can be more effective in combination with other treatment methods, such as proper nutrition, hair care and treatment of the underlying disease.

VII. Safety for receiving hair dietary supplements

Hair dietary supplements, like any other additives, can have side effects and interact with drugs. It is important to observe the following precautions:

• Consult a doctor or a trichologist: Before taking hair dietary supplements, it is recommended to consult a doctor or a trichologist to determine the cause of hair or other hair problems and choose the right composition.
• Choose quality products: It is important to choose dietary supplements from reliable manufacturers who test their products for safety and efficiency.
• Follow the recommended dosage: Do not exceed the recommended dosage indicated on the packaging.
• Pay attention to side effects: If you notice any side effects, stop taking the dietary supplement and consult your doctor.
• Take into account interaction with drugs: Some ingredients in dietary supplements can interact with drugs. It is important to inform the doctor about all the medicines that you take.
• Pregnant and lactating women: Pregnant and nursing women should consult a doctor before taking hair dietary supplements.

VIII. Conclusion: an individual approach and a comprehensive solution

The choice of dietary supplement for hair health is an individual process that depends on the cause of the problem, health and individual characteristics of the body. There is no universal solution suitable for everyone.

It is important to remember that hair dietary supplements are not a panacea. They can be effective in combination with other treatment methods, such as proper nutrition, hair care and treatment of the underlying disease.

Before taking hair dietary supplements, it is recommended to consult a doctor or a trichologist to determine the cause of hair or other hair problems and choose the right composition. A thorough analysis of the composition of the dietary supplement, the study of its action and taking into account possible risks will make it possible to make a conscious choice and get the maximum benefit for the health of your hair.