What dietary supplement will help grow long hair

What dietary supplements will help to grow long hair: a complete guide for nutritional support for hair growth

Section 1: Fundamentals of Hair growth and the role of dietary supplements

1. Hair growth cycle: fundamental understanding.

   • Anagen (growth phase): The longest phase that determines the length of the hair. It lasts from 2 to 7 years. The duration of anagen is critical for the potential length of the hair. Factors affecting anagena: genetics, nutrition, hormones, scalp health.
   • Katagen (transition phase): The short phase (2-3 weeks), when the hair follicle is compressed and separates from the dermis. Hair growth ceases.
   • Telogen (Phase Salm): It lasts about 3 months. The old hair remains in the follicle, but the growth of the new hair is already beginning under it.
   • Exogen (falling phase): Old hair loss. About 50-100 hair is lost daily.
   • The value of the cycle for growth: Understanding the cycle allows you to determine which factors can prevent hair growth and how they can be adjusted. The acceleration of anagen, the extension of its duration and the reduction of the heterogene are key goals to stimulate growth.

2. Factors affecting hair growth: external and internal.

   • Genetics: Determines a tendency to hair loss, growth rate, texture and hair color.
   • Nutrition: The deficiency of nutrients is one of the main reasons for the slowdown in hair growth and hair loss.
   • Hormones: Hormonal imbalance (especially in women after childbirth or during menopause) can lead to hair loss.
   • Age: With age, the hair growth rate slows down, and the hair density decreases.
   • Stress: Chronic stress can lead to heterogeneous effluvia – sudden and abundant hair loss.
   • Scalp condition: Healthy scalp is the basis for healthy hair. Scalp diseases (seborrheic dermatitis, psoriasis) can interfere with hair growth.
   • External factors: Frequent use of thermal appliances, staining, chemical curls, tight hairstyles – all this damages the hair and slows down their growth.
   • Diseases and medicines: Some diseases (autoimmune diseases, thyroid diseases) and drugs (chemotherapy, antidepressants) can cause hair loss.

3. The role of dietary supplements: support for hair growth from the inside.

   • Bad as an addition to a balanced diet: Bades do not replace full nutrition, but complement it, providing the body with the necessary nutrients, which can be inaccessible in enough food.
   • Advantages of dietary supplements: Convenience, concentration of the necessary substances, the possibility of targeted impact on certain aspects of hair growth.
   • Disadvantages of dietary supplements: The risk of interaction with medicines, the possibility of side effects, the need to consult a doctor. It is important to choose dietary supplements from trusted manufacturers and take into account the individual needs of the body.
   • How dietary supplements affect hair growth: Provide building materials for hair (amino acids, proteins), stimulate blood circulation in the scalp, protect hair follicles from damage, and normalize hormonal balance.
   • The importance of an integrated approach: The use of dietary supplements should be combined with proper hair care, a healthy lifestyle and the treatment of any diseases that can affect hair growth.

Section 2: Key vitamins and minerals for hair growth

1. BIOTIN (vitamin B7): King of Vitamins for Hair.

   • Functions Biotina: Participates in the metabolism of fats, carbohydrates and proteins necessary for hair growth. Promotes the synthesis of keratin – the main structural protein of the hair.
   • Biotin deficiency: A rare phenomenon, but can lead to hair loss, fragility of nails and skin problems.
   • Dosage Biotina: Recommended daily dose – 30 μg. In dietary supplements, the dosage can vary from 1000 to 10,000 mcg. It is important to start with a small dose and gradually increase it, observing the reaction of the body.
   • Sources of biotin: Eggs, liver, nuts, seeds, avocados, salmon.
   • Cautions: High doses of biotin can distort the results of some laboratory tests (for example, analysis for thyroid hormones). It is necessary to inform the doctor about taking biotin before taking tests.

2. Vitamin D: Solar vitamin for hair health.

   • Vitamin D: Participates in the regulation of cell growth, including cells of hair follicles. Supports the health of the scalp.
   • Vitamin D deficiency: Widely distributed, especially in regions with insufficient sunlight. It can lead to hair loss, especially in women.
   • Vitamin D dosage: Recommended daily dose-600-800 IU. In dietary supplements, the dosage can be higher, especially with vitamin D deficiency. It is important to take a blood test for vitamin D and consult a doctor to determine the optimal dosage.
   • Sources of vitamin D: Bold fish (salmon, tuna, mackerel), egg yolks, enriched products (milk, cereals).
   • Cautions: An overdose of vitamin D can lead to hypercalcemia (an increased level of calcium in the blood), which can cause nausea, vomiting, weakness and other symptoms.

3. Vitamin C: antioxidant hair protection.

   • Vitamin C functions: A powerful antioxidant protects hair follicles from damage to free radicals. Participates in the synthesis of collagen – an important component of hair structure. Improves the absorption of iron.
   • Vitamin C deficiency: It can lead to dryness, brittleness and hair loss.
   • Vitamin C dosage: Recommended daily dose-75-90 mg. In dietary supplements, the dosage can be higher (up to 1000 mg).
   • Sources of vitamin C: Citrus fruits, berries, pepper, broccoli, spinach.
   • Cautions: High doses of vitamin C can cause stomach disorder.

4. Vitamin E: growth stimulation and damage protection.

   • Vitamin E functions: Antioxidant, protects hair follicles from damage to free radicals. Improves blood circulation in the scalp. Promotes hair growth.
   • Vitamin Deficit E: A rare occurrence, but can lead to dryness, brittleness and hair loss.
   • Dosage of vitamin E: Recommended daily dose – 15 mg. In dietary supplements, the dosage can be higher (up to 400 IU).
   • Sources of vitamin E: Vegetable oils (sunflower, olive, almond), nuts, seeds, avocados.
   • Cautions: High doses of vitamin E can increase the risk of bleeding.

5. Iron: oxygen for hair follicles.

   • Iron functions: Participates in the transfer of oxygen to hair follicles. Iron deficiency is one of the most common causes of hair loss, especially in women.
   • Iron types: Hemic iron (contained in animal products) is absorbed better than non -meter iron (contained in vegetable products).
   • Iron deficiency: Anemia (iron deficiency) leads to weakness, fatigue, pallor of the skin and hair loss.
   • Iron dosage: The recommended daily dose is 8 mg for men and 18 mg for women (during menstruation). With iron deficiency, the dosage can be higher, but only as prescribed by the doctor.
   • Iron sources: Red meat, poultry, fish, legumes, spinach, enriched cereals.
   • Cautions: An overdose of iron can cause constipation, nausea, vomiting and other symptoms. Iron can interact with some drugs (for example, with antacids).

6. Zinc: the regulator of the sebaceous glands and hair growth.

   • Zinc functions: Participates in the synthesis of proteins necessary for hair growth. Regulates the sebaceous glands of the scalp. Supports the health of the immune system.
   • Zinc Deficit: It can lead to hair loss, dandruff, dry skin and a decrease in immunity.
   • Zinc dosage: The recommended daily dose is 11 mg for men and 8 mg for women. In dietary supplements, the dosage can be higher (up to 30 mg).
   • Sources of zinc: Oysters, red meat, poultry, nuts, seeds, legumes.
   • Cautions: High doses of zinc can cause stomach disorder and reduce copper absorption.

7. Selenium: Protection against free radicals and thyroid health.

   • Selena functions: Antioxidant, protects hair follicles from damage to free radicals. It is necessary for the normal functioning of the thyroid gland, which plays an important role in the regulation of hair growth.
   • Selena deficiency: It can lead to hair loss, dry skin and a decrease in immunity.
   • Selena dosage: Recommended daily dose – 55 μg. In dietary supplements, the dosage can be higher (up to 200 mcg).
   • Sources of Selena: Brazilian nuts, tuna, turkey, eggs, sunflower seeds.
   • Cautions: An overdose of selenium can cause nausea, vomiting, hair loss and other symptoms.

Section 3: Amino acids and other nutrients for hair growth

1. L-cysteine: the main component of keratin.

   • L-cysteine ​​functions: Amino acid, which is the main component of keratin – structural protein of hair. Participates in the formation of disulfide bonds that give hair strength and elasticity.
   • L-cysteine ​​sources: Meat, poultry, fish, eggs, dairy products, legumes.
   • L-cysteine ​​dosage in dietary supplements: Usually varies from 500 mg to 1000 mg per day.
   • Advantages: Strengthens hair, improves its texture, stimulates growth.
   • Cautions: It can cause a stomach disorder in some people.

2. L-Lisin: Improving iron absorption and hair strengthening.

   • L-lyzine functions: The amino acid necessary for the synthesis of collagen and elastin. Improves the absorption of iron. Participates in the formation of hair structure.
   • Sources of L-lysine: Meat, poultry, fish, eggs, dairy products, legumes.
   • Dosage of L-lysine in dietary supplements: Usually varies from 500 mg to 1000 mg per day.
   • Advantages: Strengthens the hair, prevents its loss, improves the absorption of iron.
   • Cautions: Rarely causes side effects.

3. Collagen: structural protein for the health of hair and skin.

   • Collagen functions: The main structural protein of the skin, hair and nails. Provides strength and elasticity.
   • Types of collagen: Various types of collagen have different functions. For hair health, the most important is collagen I and III.
   • Collagen sources: The skin and bones of animals (fish, bird, cattle).
   • Collagen dosage in dietary supplements: Usually varies from 5 g to 10 g per day.
   • Advantages: Strengthens the hair, improves its texture, stimulates growth, improves the condition of the scalp.
   • Cautions: It can cause a stomach disorder in some people.

4. Omega-3 fatty acids: moisturizing and nutrition of hair.

   • Omega-3 functions: Ezmable fatty acids necessary for the health of the skin and hair. Moisturize the scalp, reduce inflammation, improve blood circulation.
   • Types Omega-3: EPK (eicopascentaenoic acid) and DGK (daily acidic acid) are the most important for health.
   • Omega-3 sources: Bold fish (salmon, tuna, mackerel), linseed oil, chia seeds, walnuts.
   • Omega-3 dosage in dietary supplements: Usually varies from 1000 mg to 3000 mg per day.
   • Advantages: Improve the condition of the scalp, reduce dryness and itching, stimulate hair growth, give them shine.
   • Cautions: High doses of omega-3 can dilute blood.

5. Keratin: additional support for hair structure.

   • Keratin functions: The main structural protein of hair. Additional intake of keratin in the form of dietary supplements can help strengthen hair and improve their appearance.
   • Keratin sources: Hydrolyzed keratin (ke