Complex dietary supplements for the health of hair and scalp

Complex dietary supplements for the health of hair and scalp: complete guidance

Section 1: Understanding the relationship between nutrition and the health of the hair and scalp

The health of the hair and scalp is a reflection of the internal state of the body. The appearance of the hair, their strength, shine and density, as well as the condition of the scalp (dryness, oily, the presence of dandruff) directly depend on how we eat and what nutrients our body receives. Hair, like any other organ, needs a certain set of vitamins, minerals and amino acids for normal growth, functioning and regeneration. The disadvantage of these key elements can lead to various problems, such as hair loss, brittleness, dullness, dry scalp, dandruff and even slowing down hair growth.

The scalp is the basis for healthy hair. It provides nutrition of hair follicles, regulates the production of sebum (sebuma), which moisturizes the hair and protects it from external factors, and serves as a barrier against infections. Healthy scalp is a balanced skin that gets enough nutrients and has a normal pH level. Problems with scalp, such as dryness, itching, peeling, dandruff and inflammation, can directly affect the health and growth of hair.

Food plays a key role in maintaining the health and balance of the scalp. Certain vitamins, minerals and fatty acids are necessary for the health of skin cells, collagen production (which gives the skin elasticity), and the regulation of the production of sebum. For example, the lack of vitamin A can lead to dryness and peeling of the scalp, while the lack of zinc can aggravate the problem of dandruff.

A diet rich in antioxidants is also important for protecting the scalp from damage caused by free radicals. Free radicals are unstable molecules that can damage cells and promote premature aging. Antioxidants contained in fruits, vegetables and some vitamins help neutralize free radicals and protect the scalp from damage.

The influence of various factors on the health of the hair and scalp:

• Diet: Unstable nutrition, deficiency of vitamins and minerals, insufficient intake of protein and fatty acids.
• Stress: Chronic stress can cause hormonal changes that affect hair growth and scalp condition.
• Age: With age, the scalp becomes more dry, and the hair loses density and elasticity.
• Hormonal changes: Pregnancy, menopause and other hormonal changes can affect hair growth and scalp condition.
• External factors: The impact of the sun, wind, contaminated air, as well as the use of aggressive means for styling and dyeing of hair.
• Medical conditions: Some diseases, such as autoimmune diseases, thyroid diseases and skin diseases, can affect the health of the hair and scalp.
• Medicines: Some drugs can cause hair loss or other problems with hair and scalp.
• Genetics: Genetic predisposition also plays a role in the health of hair and scalp.

Section 2: Key nutrients for the health of hair and scalp

To maintain the optimal health of hair and scalp, it is necessary to provide the body with a sufficient amount of certain nutrients. Here are the main vitamins, minerals and other compounds that play an important role:

• Vitamin A (Retinol): It is important for cell growth and restoration, including scalp cells. Promotes the production of sebum (sebuma), which moisturizes the hair and scalp. The lack of vitamin A can lead to dryness and peeling of the scalp, as well as to brittle hair. Sources: liver, eggs, dairy products, carrots, sweet potatoes, spinach, pumpkin.
• B vitamins B (Biotin, B12, Niacin, Pantothenic Accid):
  • Biotin (B7): One of the most famous vitamins for hair health. Participates in the production of keratin, the main protein, of which the hair consists of. The disadvantage of biotin can lead to hair loss, brittleness and thinning of the hair. Sources: eggs, liver, nuts, seeds, avocados, fish, dairy products.
  • Vitamin B12 (cobalamin): It is necessary for the formation of red blood cells, which deliver oxygen and nutrients to hair follicles. The lack of vitamin B12 can lead to hair loss and anemia. Sources: meat, fish, eggs, dairy products. Vegetarians and vegans are recommended to take additives with vitamin B12.
  • Niacin (B3): Improves blood circulation in the scalp, which helps the delivery of nutrients to hair follicles. The lack of niacin can lead to hair loss and dermatitis. Sources: meat, fish, poultry, nuts, seeds, mushrooms.
  • Pantotenic acid (B5): Helps moisturize the hair and scalp, improves hair elasticity and prevents fragility. Sources: meat, poultry, fish, eggs, dairy products, mushrooms, avocados, broccoli.
• Vitamin C (ascorbic acid): A powerful antioxidant that protects the hair and scalp from damage caused by free radicals. It is necessary for the production of collagen, which gives the skin elasticity and elasticity. It also helps to absorb iron, which is necessary for hair growth. Sources: citrus fruits, berries, kiwi, pepper, broccoli, spinach.
• Vitamin D (calciferol): He plays an important role in hair growth and maintaining the health of the scalp. The lack of vitamin D is associated with hair loss. Sources: sunlight, fatty fish (salmon, tuna, sardines), egg yolks, enriched products (milk, juice). It is recommended to regularly check the level of vitamin D and take additives if necessary, especially in the winter months.
• Vitamin E (Tokoferol): An antioxidant that protects the hair and scalp from the damage caused by free radicals. Improves blood circulation in the scalp, which helps the delivery of nutrients to hair follicles. Sources: vegetable oils (sunflower, olive, almond), nuts, seeds, avocados, spinach.
• Iron: It is necessary to transport oxygen to cells, including cells of hair follicles. The lack of iron can lead to anemia, which is one of the main causes of hair loss, especially in women. Sources: red meat, poultry, fish, legumes, spinach, enriched cereals. It is recommended to use iron -containing products combined with vitamin C for better absorption.
• Zinc: He plays an important role in the growth and restoration of tissues, including the hair and scalp. Helps to regulate the production of sebum (sebuma). The lack of zinc can lead to hair loss, dandruff and inflammation of the scalp. Sources: meat, poultry, seafood, nuts, seeds, legumes, whole cereals.
• Selenium: An antioxidant that protects the hair and scalp from the damage caused by free radicals. It is necessary for the production of thyroid hormones that play an important role in hair growth. Sources: Brazilian nuts, seafood, meat, poultry, eggs, mushrooms. It is important not to exceed the recommended dose of selenium, since the excess can be toxic.
• Omega-3 fatty acids: It is necessary for the health of the scalp and hair. Reduce inflammation, moisturize the scalp and improve hair elasticity. Sources: fatty fish (salmon, tuna, sardines), linen seed, chia seeds, walnuts.
• Protein (amino acids): 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 hair loss and brittleness. Sources: meat, poultry, fish, eggs, dairy products, legumes, nuts, seeds. Amino acids, such as cysteine, methionine and lysine, which are construction blocks of keratin, are especially important.
• Silicon: Strengthens hair and improves its elasticity. Promotes the production of collagen, which gives the skin elasticity. Sources: whole cereals, vegetables (cucumbers, pepper, onions), fruits (apples, strawberries).
• Copper: It is necessary for the production of melanin, pigment, which gives the hair color. Participates in the formation of collagen and elastin, which support the health of the scalp. Sources: seafood, nuts, seeds, legumes, liver.

Section 3: complex dietary supplements: composition and principle of action

Complex dietary supplements for hair and scalp are a combination of various vitamins, minerals and other nutrients, specially designed to maintain the health of hair and scalp. They contain ingredients that work synergically, enhancing the action of each other and providing an integrated approach to solving problems with hair and scalp.

A typical composition of a complex dietary supplement may include:

• Vitamins: Vitamins of group B (BIOTIN, B12, NiaCin, Pantotenic acid), vitamin A, vitamin C, vitamin D, vitamin E.
• Minerals: Iron, zinc, selenium, copper, silicon.
• Amino acids: Cysteine, methionine, lysine.
• Plant extracts: Field horsetail extract, nettle extract, green tea extract, palm extract.
• Other ingredients: Omega-3 fatty acids, coenzyme Q10, collagen, keratin.

The principle of operation of complex dietary supplements:

• Providing the necessary nutrients: Complex dietary supplements replenish the deficiency of vitamins and minerals necessary for the health of hair and scalp.
• Improving blood circulation in the scalp: Some ingredients, such as niacin and vitamin E, improve blood circulation in the scalp, which helps the delivery of nutrients to hair follicles.
• Strengthening the structure of the hair: Biotin, zinc, amino acids and other ingredients strengthen the hair structure, making them stronger and more resistant to fragility.
• Hair growth stimulation: Some ingredients, such as biotin, zinc and plant extracts, stimulate hair growth, increasing the anagen phase (phase of active hair growth).
• Damage protection: Antioxidants, such as vitamin C, vitamin E and selenium, protect the hair and scalp from damage caused by free radicals.
• Regulation of the production of skin fat: Zinc helps to regulate the production of skin fat (sebuma), preventing dryness or excess fatness of the scalp.
• Reducing inflammation: Omega-3 fatty acids and other ingredients have anti-inflammatory properties that can help reduce scalp inflammation.
• Support for the health of hair follicles: Complex dietary supplements provide hair follicles with the necessary nutrients for normal functioning and regeneration.

Section 4: Plant extracts in the composition of hair dietary supplements and scalp

Plant extracts play an important role in complex dietary supplements for hair and scalp due to their unique properties and positive effects on hair health. Here are some of the most common and effective plant extracts:

• Field horsetail extract (Equisetum arvest): It is rich in silicon, which strengthens the hair and improves its elasticity. Silicon also contributes to the production of collagen, which gives the skin elasticity. Field horsetail extract helps strengthen hair follicles, reduce hair loss and stimulate their growth. It also has anti -inflammatory and antioxidant properties.
• Urtica dioica Extract): Contains vitamins (A, C, K, Group B), minerals (iron, silicon, magnesium, calcium) and other beneficial substances. Improves blood circulation in the scalp, stimulates hair growth and reduces loss. It has anti -inflammatory and antioxidant properties. It also helps to regulate the production of skin fat (sebuma) and fights dandruff.
• Green tea extract (Camellia Sinensis): Contains polyphenols, in particular epallocatechin Gallat (EGCG), which is a powerful antioxidant. Protects hair follicles from damage caused by free radicals. Improves blood circulation in the scalp, stimulates hair growth and reduces loss. It also has anti -inflammatory properties.
• Serenoa palm extract (Serenoa Repens): Blocks the action of digidrotestosterone (DGT), a hormone, which is one of the main causes of androgenic alopecia (male baldness). Reduces hair loss and promotes their growth. Effective for both men and women.
• Ginseng extract (PANAX GINSENG): Improves blood circulation in the scalp, stimulates hair growth and strengthens hair follicles. It has adaptogenic properties that help the body adapt to stress. Reduces hair loss caused by stress.
• Rosemary extract (Rosmarinus Officinalis): It stimulates hair growth, improves blood circulation in the scalp and strengthens the hair follicles. It has antioxidant and anti -inflammatory properties. It also helps to fight dandruff and itching of the scalp.
• Aloe Barbadensis Extract: Moisturizes the scalp and hair, soothes irritated skin and relieves itching. It has anti -inflammatory and antibacterial properties. Promotes hair growth and strengthens it.
• Matricaria Chamomilla Extract): Soothes irritated scalp, relieves itching and reduces inflammation. Gives the hair shine and softness. It has antioxidant properties.
• Extract of burdock (Arctium Lappa): Improves blood circulation in the scalp, stimulates hair growth and strengthens hair follicles. Regulates the production of sebum (sebuma) and fights with dandruff.
• Salvia Officinalis Extract): Strengthens hair follicles, reduces hair loss and stimulates their growth. It has antibacterial and antifungal properties. It also helps to regulate the production of sebum (sebuma).

Section 5: Collagen and Keratin as part of dietary supplements: Building blocks for hair

Collagen and keratin are the main structural proteins that make up hair and skin. Adding collagen and keratin to the composition of dietary supplements for hair and scalp can have a significant positive effect on their health and appearance.

Collagen:

Collagen is the most common protein in the human body. It forms the basis of connective tissue, which supports the skin, bones, joints and other organs. Collagen gives the skin to elasticity and elasticity, and also contributes to its moisture.

The effect of collagen on the hair and scalp:

• Improving skin elasticity: Collagen helps to improve the elasticity of the scalp, which can contribute to better nutrition of hair follicles.
• Moisturization of the skin: Collagen has moisturizing properties that help maintain the scalp of a moisturized head and prevent dryness and peeling.
• Strengthening hair follicles: Collagen can help strengthen hair follicles, which can reduce hair loss and stimulate their growth.
• Increase in hair thickness: Some studies show that collagen can help increase the thickness of the hair, making them more thick and voluminous.
• Antioxidant Protection: Collagen has antioxidant properties that help protect the scalp and hair from damage caused by free radicals.

Keratin:

Keratin is a fibrillar protein that is the main component of hair, nails and skin. It gives hair strength, elasticity and shine. Keratin damage can lead to brittleness, dryness and dullness of hair.

Keratin’s influence on the hair:

• Restoring the damaged hair structure: Keratin helps restore the damaged hair structure, filling the damaged areas and smoothing the cuticle.
• Hair strengthening: Keratin strengthens the hair, making it more resistant to brittleness and damage.
• Giving shine and smoothness: Keratin gives hair shine and smoothness, improving their appearance.
• Hair moisturizing: Keratin helps moisturize hair, preventing dryness and brittleness.
• Protection against external factors: Keratin forms a protective layer on the surface of the hair, which protects them from damage caused by external factors, such as the sun, wind and heat treatment.

Hydrolyzed collagen and keratin:

In dietary supplements, hydrolyzed forms of collagen and keratin are most often used. Hydroization is a process in which proteins are split into smaller peptides and amino acids. This facilitates their absorption by the body and increases their effectiveness.

Section 6: Omega-3 fatty acids: support for health of the scalp and hair from the inside

Omega-3 fatty acids are polyunsaturated fatty acids that play an important role in maintaining the health of the whole organism, including the scalp and hair. They relate to indispensable fatty acids, since the body cannot synthesize them on its own and should receive them from food or additives.

The main types of omega-3 fatty acids:

• Alpha-linolenic acid (Alk): Contained in vegetable oils (linseed, soy, rapeseed), nuts and seeds.
• Eicosapentaenic acid (EPA): Contained in fatty fish (salmon, tuna, sardines, macrel) and seafood.
• Docosahexaenic acid (DHA): Contained in fatty fish and seafood.

The benefits of omega-3 fatty acids for hair and scalp:

• Reducing inflammation: Omega-3 fatty acids have anti-inflammatory properties that help reduce scalp inflammation. Inflammation of the scalp can lead to various problems, such as dandruff, itching and hair loss.
• Moisturization of the scalp: Omega-3 fatty acids help moisturize the scalp, preventing dryness and peeling. Dry scalp can cause itching, dandruff and brittle hair.
• Improving blood circulation: Omega-3 fatty acids improve blood circulation in the scalp, which helps the delivery of nutrients to hair follicles. This can stimulate hair growth and reduce loss.
• Strengthening hair follicles: Omega-3 fatty acids help strengthen hair follicles, making hair more powerful and fragility.
• Hair growth stimulation: Some studies show that omega-3 fatty acids can stimulate hair growth, increasing the anagen phase (phase of active hair growth).
• Improving the shine and elasticity of hair: Omega-3 fatty acids give the hair shine and improve their elasticity, making them more healthy and attractive.

Sources of omega-3 fatty acids:

• Fat fish: Salmon, tuna, sardines, mackerel, herring.
• Flax-seed: Flaxseed oil, ground linseed seed.
• Chia Seeds:
• Walnuts:
• Soye oil:
• Enriched products: Eggs, milk, yogurt.
• Supplements: Fish oil, crill oil, algae oil.

Omega-3 dosage of fatty acids:

The recommended daily dose of omega-3 fatty acids varies depending on individual needs and health status. In general, it is recommended to use at least 250-500 mg of EPK and DGK per day. To achieve optimal results in maintaining the health of hair and scalp, a higher dose may be required. It is important to consult a doctor or nutritionist to determine the optimal dosage.

Section 7: Coenzyme Q10 (CoQ10): Energy for hair growth

Coenzym Q10 (COQ10) is a substance that is naturally produced in the body and plays an important role in the production of energy at the cellular level. It is also a powerful antioxidant that protects the cells from damage caused by free radicals.

The effect of COQ10 on the hair and scalp:

• Improving energy production in cells: COQ10 plays an important role in mitochondria, cellular power plants that produce energy. Improving the production of energy in the cells of hair follicles can stimulate hair growth and improve their quality.
• Free radical protection: COQ10 is a powerful antioxidant that protects the hair follicles and scalp cells from damage caused by free radicals. Free radicals can damage cells and contribute to premature aging, which can lead to hair loss and other problems.
• Improving blood circulation: COQ10 can improve blood circulation in the scalp, which helps the delivery of nutrients and oxygen to hair follicles. This can stimulate hair growth and reduce loss.
• Reduced inflammation: COQ10 has anti -inflammatory properties that can help reduce scalp inflammation. Inflammation of the scalp can lead to various problems, such as dandruff, itching and hair loss.
• Hair growth stimulation: Some studies show that COQ10 can stimulate hair growth, increasing the anagen phase (phase of active hair growth).

COQ10 sources:

• Meat: Beef, pork, bird.
• Fish: Salmon, tuna, sardines.
• Nuts and seeds:
• Vegetable oils: Soyevo, rapeseed.
• Vegetables: Broccoli, spinach.
• Fruits: Orange, strawberries.
• Supplements:

With age, the COQ10 level in the body decreases, which can lead to a deterioration in the condition of the hair and scalp. Reception of additives with COQ10 can help update the deficit and maintain the health of the hair and scalp.

Section 8: Choosing and using complex dietary supplements: buyer management

When choosing and using complex dietary supplements for hair and scalp, it is important to consider several factors to ensure maximum efficiency and safety.

1. Definition of needs:

   • Determine your specific problems with hair and scalp. Do hair falls out, it is brittle and dull, or do you have dry and itchy scalp?
   • Consult a doctor or a trichologist to exclude the medical causes of problems with hair and scalp.
   • Consider your age, gender, state of health and lifestyle when choosing dietary supplements.

2. Study of the composition:

   • Carefully study the composition of the dietary supplement. Make sure that it contains key vitamins, minerals and other nutrients necessary for the health of hair and scalp.
   • Pay attention to the presence of plant extracts, collagen, keratin, omega-3 fatty acids and COQ10.
   • Check the dosage of the ingredients. Make sure they comply with recommended daily standards.
   • Avoid dietary supplements containing artificial dyes, flavors, preservatives and other harmful additives.

3. The selection of the manufacturer:

   • Choose dietary supplements from well -known and trusted manufacturers who have a good reputation on the market.
   • Check the availability of quality certificates and compliance with safety standards (for example, GMP).
   • Study the reviews of other consumers about the product.

4. Output form:

   • Choose a dietary supplement form convenient for you: capsules, tablets, powder or liquid.
   • Consider your preferences and characteristics of the body when choosing a form of release.

5. Dosage and reception mode:

   • Strictly observe the recommended dosage and reception mode indicated on the pack of dietary supplements.
   • Do not exceed the recommended dose, as this can lead to undesirable side effects.
   • Take dietary supplements during meals to improve the absorption of nutrients.
   • The regularity of the reception plays an important role. Do not miss the diets to get maximum benefit.

6. Duration of the course:

   • To achieve noticeable results, it is necessary to take dietary supplements for several months.
   • The recommended duration of the course is usually 3-6 months.
   • After the course of the course, you can take a break or continue to receive dietary supplements in a maintenance dose.

7. Possible side effects and contraindications:

   • Before starting a dietary supplement, consult a doctor to exclude possible contraindications and side effects.
   • Some ingredients in dietary supplements can cause allergic reactions or interact with drugs.
   • In case of side effects, stop taking the dietary supplement and consult a doctor.

8. Combination with other means:

   • Complex dietary supplements for hair and scalp can be combined with other hair care products, such as shampoos, air conditioners, masks and serums.
   • However, avoid the simultaneous use of several dietary supplements with the same composition, so as not to exceed the recommended dosages of nutrients.

9. Waiting results:

   • Do not expect instant results. To achieve noticeable improvements in the condition of the hair and scalp, it takes time and regular intake of dietary supplements.
   • Be patient and continue to take dietary supplement in accordance with the instructions.

10. Additional recommendations:

    • Maintain a healthy lifestyle: eat correctly, get enough sleep, avoid stress and bad habits.
    • Take care of your hair and scalp: use soft shampoos and air conditioners, avoid aggressive procedures and heat treatment.
    • Protect your hair from the effects of the sun, wind and other adverse environmental factors.
    • Regularly visit a doctor or trichologist for preventive examinations and consultations.

Section 9: Possible risks and side effects of dietary supplement

Reception of complex dietary supplements for hair and scalp, like any other additives, can be associated with certain risks and side effects. It is important to know about them in order to make conscious decisions and minimize possible negative consequences.

1. Allergic reactions:

   • Some ingredients in dietary supplements can cause allergic reactions in sensitive people.
   • Symptoms of allergies can vary from the lungs (itching, skin rash, urticaria) to severe (Quincke’s edema, anaphylactic shock).
   • If you have known allergies, carefully study the composition of the dietary supplement before its reception.
   • If the symptoms of allergies occur, stop taking the dietary supplement and immediately consult a doctor.

2. Interaction with drugs:

   • Some ingredients in dietary supplements can interact with drugs by changing their effectiveness or enhancing side effects.
   • Tell your doctor about all dietary supplements and drugs that you take.
   • It is especially important to consider the interaction with anticoagulants (drugs that thin blood), antidepressants, antibiotics and drugs for the treatment of thyroid gland.

3. An overdose of vitamins and minerals:

   • Taking too large doses of vitamins and minerals can be toxic and lead to undesirable side effects.
   • Follow the recommended dosage indicated on the pack of dietary supplements.
   • The use of fat -soluble vitamins (A, D, E, K), which can accumulate in the body and cause hypervitaminosis, should be especially careful.
   • Symptoms of an overdose of vitamins and minerals may include nausea, vomiting, diarrhea, headache, dizziness, skin rashes and others.

4. Side effects from the gastrointestinal tract:

   • Some ingredients in dietary supplements can cause side effects from the gastrointestinal tract, such as nausea, vomiting, diarrhea, constipation, abdominal pain and heartburn.
   • Take dietary supplements during meals to reduce the risk of side effects.
   • If side effects are preserved or intensified, stop taking the dietary supplement and consult a doctor.

5. Influence on the hormonal background:

   • Some plant extracts in dietary supplements (for example, cutting palm extract) can affect hormonal background.
   • People with hormonal disorders should consult a doctor before taking dietary supplements containing such extracts.
   • Pregnant and lactating women should avoid taking dietary supplements affecting hormonal background.

6. Poor ingredients and fakes:

   • In the dietary supplement market there is a risk of poor -quality products containing harmful impurities or not corresponding to the declared composition.
   • Buy dietary supplements only from well -known and trusted manufacturers.
   • Check the availability of quality certificates and compliance with security standards.
   • Be careful with too cheap products, as they can be fakes.

7. Individual intolerance:

   • Some people may have individual intolerance to certain ingredients in dietary supplements.
   • This can manifest itself in the form of various symptoms, such as skin rash, itching, nausea, headache and others.
   • If you notice any unusual symptoms after taking a dietary supplement, stop taking it and consult a doctor.

8. Influence on the results of the tests:

   • Reception of some dietary supplements can affect the results of laboratory tests, such as blood and urine tests.
   • Tell your doctor about all the dietary supplements that you accept before passing the tests.