How dietary supplements stimulate hair growth: scientific review

How dietary supplements stimulate hair growth: scientific review

Section 1: Anatomy and physiology of hair growth

1.1. Hair structure: Hair is a ceratinized thread consisting of several layers. The most inner layer – brain substance (medulla) can be absent in thin hair. The middle layer is a cortical substance (Cortex), is the main mass of the hair and contains melanin that determines the color. The most outer layer is the cuticle formed by overlapping scales that protect the hair from damage. Damage to the cuticle leads to brittleness, split tips and loss of shine.

1.2. Hair follicle: The hair grows from a hair follicle located in the dermis of the scalp. The follicle is a complex structure containing a hair follicle (Bulb) at the base where the cells that form the hair rod occur active in the active division of the cells. Derman papel (Dermal papilla) in the bulb contains blood vessels and nerves, providing nutrition and regulation of hair growth.

1.3. Hair growth cycle: Hair growth occurs cyclically and consists of three main phases:

• Anagen (growth phase): This is the longest phase lasting from 2 to 7 years. During this phase, the cells of the hair follicle are actively divided, forming a new hair. The duration of the anagen determines the length to which the hair can grow. About 85-90% of the hair on the head are in the anagen phase.

• Katagen (transition phase): This is a short phase lasting about 2-3 weeks. During this phase, hair growth stops, the hair follicle is compressed, and the hair is separated from the dermis.

• Telogen (Phase Salm): This is a phase of recreation, lasting about 2-4 months. During this phase, the hair remains in the follicle, but does not grow. About 10-15% of the hair on the head are in the heterogene phase. At the end of the heterogene, the hair falls out, and a new growth cycle begins from the anagen phase.

1.4. Hair growth factors: Hair growth depends on many factors, including:

• Genetics: A genetic predisposition plays an important role in determining the type of hair, growth rate and a tendency to baldness.
• Age: With age, the hair growth rate slows down, the hair becomes thinner and less pigmented.
• Hormonal balance: Hormones, such as testosterone, digidrotestosterone (DGT), estrogen and thyroid hormones, have a significant effect on hair growth. The imbalance of hormones can lead to hair loss.
• Nutrition: The lack of nutrients, such as protein, iron, zinc, B vitamins and others, can negatively affect hair growth.
• Stress: Chronic stress can lead to heterogeneous hair loss, when there is more hair than usual, it goes into the heterogene phase.
• Diseases: Some diseases, such as autoimmune diseases, infections and thyroid diseases, can lead to hair loss.
• Medicines: Some drugs, such as chemotherapeutic drugs, anticoagulants and antidepressants, can cause hair loss.
• Hair care: Aggressive styling methods, frequent use of a hair dryer and ironing, chemical curling and dyeing can damage hair and slow down their growth.

Section 2: Nutrients necessary for hair health

2.1. Protein: Hair consists mainly of keratin, protein. Sufficient protein consumption is necessary for the synthesis of keratin and healthy hair growth. Protein deficiency can lead to brittleness, loss and slowdown in hair growth. It is recommended to consume at least 0.8 grams of protein per kilogram of body weight per day. Sources of protein: meat, fish, poultry, eggs, dairy products, legumes, nuts and seeds.

2.2. Iron: Iron is necessary for transporting oxygen to the cells of the body, including cells of hair follicles. Iron deficiency (iron deficiency anemia) is one of the most common causes of hair loss, especially in women. The recommended daily dose of iron is 18 mg for women and 8 mg for men. Sources of iron: red meat, poultry, fish, legumes, spinach and iron enriched products.

2.3. Zinc: Zinc plays an important role in the growth and restoration of fabrics, including hair follicles. It also participates in the synthesis of protein and vitamin metabolism. Zinc deficiency can lead to hair loss, dry scalp and dandruff. The recommended daily dose of zinc is 8 mg for women and 11 mg for men. Sources of zinc: meat, seafood, nuts, seeds, legumes and whole grains.

2.4. B vitamins: Group B vitamins, especially biotin (vitamin B7), niacin (vitamin B3), pantothenic acid (vitamin B5) and cobalamin (vitamin B12), are necessary for healthy hair growth.

• BIOTIN (vitamin B7): Biotin is involved in the metabolism of proteins, fats and carbohydrates necessary for hair growth. Biotin deficiency can lead to hair loss, fragility of nails and skin problems. Although the Biotin deficiency is rare, it can be caused by some diseases, drugs and prolonged use of raw egg protein (which contains avidine binding biotin).

• Niacin (vitamin v3): Niacin improves blood circulation in the scalp, providing oxygen and nutrients to hair follicles. Niacin deficiency can lead to hair loss, dermatitis and diarrhea (Pellagra).

• Pantotenic acid (vitamin B5): Pantotenic acid is necessary for the health of hair and scalp. It helps to strengthen the hair follicles and prevent hair loss.

• Cobalamin (Vitamin V12): Cobalamin is necessary for the formation of red blood cells, which transfer oxygen to the cells of the body, including cells of hair follicles. Cobalamine deficiency can lead to hair loss, anemia and neurological problems.

Sources of B vitamins: meat, fish, poultry, eggs, dairy products, whole grain products, legumes, nuts, seeds and green leafy vegetables.

2.5. Vitamin C: Vitamin C is a powerful antioxidant that protects the hair follicles from damage caused by free radicals. It is also necessary for the synthesis of collagen, protein, which is an important hair component. Vitamin C also improves the absorption of iron from food. The recommended daily dose of vitamin C is 75 mg for women and 90 mg for men. Sources of vitamin C: citrus fruits, berries, kiwi, pepper and green leafy vegetables.

2.6. Vitamin D: Vitamin D plays a role in cell growth and immune function. Studies show that vitamin D deficiency can be associated with hair loss, especially with focal alopecia. The recommended daily dose of vitamin D is 600 IU (international units) for adults. Sources of vitamin D: fatty fish, egg yolk, enriched products and sunlight.

2.7. Vitamin E: Vitamin E is an antioxidant that protects the cells from damage caused by free radicals. It also improves blood circulation in the scalp, ensuring the flow of oxygen and nutrients to hair follicles. The recommended daily dose of vitamin E is 15 mg. Sources of vitamin E: nuts, seeds, vegetable oils and green leafy vegetables.

2.8. Omega-3 fatty acids: Omega-3 fatty acids are indispensable fats that are necessary for the health of the skin and hair. They help reduce inflammation, moisturize the scalp and improve hair growth. Sources of omega-3 fatty acids: fatty fish (salmon, mackerel, sardines), linen seeds, chia seeds and walnuts.

Section 3: Bades used to stimulate hair growth: Scientific review

3.1. General principles for using dietary supplements: Bades (biologically active additives) can be useful to stimulate hair growth, especially in cases of nutrient deficiency. However, it is important to remember that dietary supplements are not medicines and should not be used to treat diseases. Before taking dietary supplements, it is necessary to consult a doctor in order to exclude contraindications and determine the optimal dosage. It is important to choose dietary supplements from reliable manufacturers that guarantee the quality and safety of products.

3.2. Biotin: Biotin is one of the most popular dietary supplements to stimulate hair growth. Although biotin deficiency is rare, biotin additives can be useful for people with a deficiency of this vitamin or for those who want to improve hair quality. Studies show that biotin supplements can strengthen hair, reduce their fragility and stimulate growth. However, it should be noted that the effectiveness of biotin as a stimulant of hair growth in people without a biotin deficiency remains controversial. The dosage of biotin is usually from 2.5 mg to 5 mg per day. It is important to remember that high doses of biotin can distort the results of some laboratory tests, so before the tests it is necessary to inform the doctor about taking biotin.

3.3. Collagen: Collagen is the main structural protein, which makes the skin, hair and nails. Collagen additives can improve skin elasticity, strengthen hair and nails, and reduce signs of aging. Studies show that collagen additives can increase hair thickness, reduce their brittleness and stimulate growth. Collagen is available in various forms, including powders, capsules and chewing sweets. The dosage of collagen is usually from 5 g to 10 g per day.

3.4. Sea collagen: Sea collagen is obtained from fish leather. It contains collagen peptides, which are more easily absorbed by the body than collagen from other sources. Sea collagen can be especially useful for improving the health of the skin and hair.

3.5. Keratin: Keratin is the main protein of which the hair consists of. Keratin additives can strengthen hair, reduce their brittleness and give it shine. However, it should be noted that keratin is a large molecule, which can be poorly learned by the body when taking orally. Some studies show that keratin can cause allergic reactions in some people.

3.6. Palmeto (Saw Palmetto): Palmetto is an extract of the fruits of the dwarf palm Serenoa Repens. It is used to treat benign prostate hyperplasia (DGPZ) and hair loss according to the male type (androgenic alopecia). Palmetto blocks the enzyme 5-alpha reductase, which turns testosterone into dihydrotestosterone (DGT), a hormone that plays a role in hair loss. Studies show that palmetto can reduce hair loss and stimulate their growth in men with androgenic alopecia. The dosage of palmetto is usually from 160 mg to 320 mg per day.

3.7. Melatonin: Melatonin is a hormone that regulates sleep and wakefulness. Studies show that melatonin can also stimulate hair growth. Melatonin has an antioxidant effect and protects the hair follicles from damage caused by free radicals. It can also increase the duration of the anagen phase (phase of growth) of the hair. Melatonin is available in the form of tablets, capsules and lotions for local use. The dosage of melatonin is usually from 1 mg to 3 mg before bedtime.

3.8. Spirulina: Spirulin is blue-green algae, rich in protein, vitamins, minerals and antioxidants. It can improve the health of the skin, hair and nails. Studies show that spirulina can strengthen hair, reduce their brittleness and stimulate growth. The dosage of spirulina is usually from 1 g to 3 g per day.

3.9. Ashwaganda (Ashwagandha): Ashvaganda is an adaptogen that helps the body cope with stress. Chronic stress can lead to hair loss. Ashvagand can reduce stress, improve sleep and stimulate hair growth. The dosage of ashvaganda is usually from 300 mg to 500 mg per day.

3.10. L-Lisin: L-lysine is an indispensable amino acid that is necessary for the synthesis of collagen. L-lyzine deficiency can lead to hair loss. Studies show that L-lysine additives can strengthen hair, reduce its fragility and stimulate growth. The dosage of L-lysine is usually from 500 mg to 1000 mg per day.

3.11. Green tea extract: Green tea extract contains polyphenols that have antioxidant and anti -inflammatory properties. It can protect hair follicles from damage caused by free radicals, and stimulate hair growth.

3.12. Pumpkin oil: Pumpkin oil contains phytosterols that can block the 5-alpha reductase enzyme and reduce hair loss according to the male type.

3.13. Rosemary oil: Rosemary oil has anti -inflammatory and antioxidant properties. It can improve blood circulation in the scalp and stimulate hair growth. Studies show that rosemary oil can be as effective as minoxidil for the treatment of hair loss.

3.14. Nicotinic acid (niacin): Nicotinic acid, also known as niacin or vitamin B3, improves blood circulation, including in the scalp. Improving blood circulation provides the best nutrition of hair follicles, which can stimulate hair growth. However, it is important to be cautioned by nicotinic acid, since high doses can cause redness of the skin (tides).

3.15. Coenzim Q10 (COQ10): COQ10 is an antioxidant that plays a role in the production of energy in cells. Studies show that COQ10 can protect hair follicles from oxidative stress and improve their function.

Section 4: Scientific research and clinical tests of dietary supplements for hair growth

4.1. Biotin: Numerous studies have shown the effectiveness of biotin in strengthening hair and nails, especially in people with a deficiency of biotin. A systematic review published in Journal of Clinical and Aesthetic Dermatologyshowed that biotin additives can improve the condition of hair and nails in people with biotin deficiency or other diseases that cause fragility of hair and nails. However, as already mentioned, the effectiveness of biotin in people without deficiency remains the subject of debate.

4.2. Palmeto (Saw Palmetto): A number of clinical trials have shown that palmetto can be effective for the treatment of androgenic alopecia (hair loss according to the male type). Meta-analysis published in Journal of Alternative and Complementary Medicineshowed that Palmetto can reduce hair loss and improve hair density in men with androgenic alopecia.

4.3. Collagen: Studies show that collagen additives can improve skin elasticity, strengthen hair and nails. Clinical study published in Journal of Cosmetic Dermatologyshowed that taking collagen additives for 6 months increased the thickness of the hair and reduced their brittleness in women with thin hair.

4.4. Melatonin: Several studies have shown that melatonin can stimulate hair growth. A study published in International Journal of Trichologyshowed that the local use of melatonin improved hair growth in women with androgenic alopecia.

4.5. Zinc: Clinical studies have shown that zinc deficiency can be associated with hair loss. Zinc supplements can be useful for people with zinc deficiency suffering from hair loss.

4.6. Iron: Iron deficiency anemia is a common cause of hair loss, especially in women. Iron additives can be effective for the treatment of hair loss associated with iron deficiency.

4.7. Omega-3 fatty acids: Several studies have shown that omega-3 fatty acids can improve the health of the skin and hair. Clinical study published in Journal of the American Academy of Dermatologyshowed that taking the additives of omega-3 fatty acids reduced inflammation of the scalp and improved hair growth in women with hair loss.

Section 5: risks and side effects of dietary supplements

5.1. General risks: Reception of dietary supplements carries certain risks, including:

• Interaction with drugs: Bades can interact with some drugs by changing their effectiveness or increasing side effects. It is important to inform the doctor about all the dietary supplements in order to avoid undesirable interactions.
• Poor product: On the market there are many low -quality dietary supplements that may contain impurities, do not correspond to the declared composition or be polluted by harmful substances. It is important to choose dietary supplements from reliable manufacturers that guarantee the quality and safety of products.
• Overdose: Reception of high doses of some dietary supplements can lead to side effects, such as nausea, vomiting, diarrhea, headache and others. It is important to observe the recommended dosage and not exceed it.
• Allergic reactions: Some dietary supplements can cause allergic reactions in sensitive people. Symptoms of allergies can include skin rash, itching, edema, shortness of breath and others.

5.2. Specific side effects: Some dietary supplements have specific side effects:

• Biotin: High doses of biotin can distort the results of some laboratory tests, such as analysis for thyroid hormones.
• Palmeto (Saw Palmetto): Palmetto can cause disorders of the gastrointestinal tract, such as nausea, vomiting, diarrhea and constipation. In some men, palmetto can reduce libido and cause erectile dysfunction.
• Melatonin: Melatonin can cause drowsiness, headache, dizziness and nausea.
• Niacin: High doses of niacin can cause redness of the skin (tides), itching, burning and dizziness.

5.3. Pregnancy and breastfeeding: Most of the dietary supplements are not investigated for safety during pregnancy and breastfeeding. Therefore, pregnant and lactating women are recommended to consult a doctor before taking dietary supplements.

5.4. Diseases: It is recommended that people with chronic diseases, such as kidney, liver, liver, liver, liver and others, consult your doctor before taking dietary supplements.

Section 6: Recommendations for the choice and use of dietary supplements to stimulate hair growth

6.1. Consultation with a doctor: Before taking dietary supplements, it is necessary to consult a doctor in order to exclude contraindications, determine the possible causes of hair loss and get individual recommendations.

6.2. The choice of a reliable manufacturer: It is important to choose dietary supplements from reliable manufacturers that guarantee the quality and safety of products. Look for products that have been tested by a third party (for example, NSF International, USP Verified).

6.3. Reading labels: Carefully read the labels of dietary supplements to make sure of their conformity the declared composition and dosage.

6.4. Compliance with the recommended dosage: Follow the recommended dosage of dietary supplements and do not exceed it.

6.5. Gradual introduction: Start taking a low dose dose and gradually increase it to evaluate tolerance.

6.6. Side effects monitoring: Carefully follow your condition and inform the doctor about any side effects.

6.7. Complex approach: Remember that dietary supplements are not a panacea from hair loss. To achieve the best results, it is necessary to use an integrated approach that includes healthy diet, proper hair care and treatment of diseases that can cause hair loss.

6.8. Realistic expectations: Do not expect instant results from receiving dietary supplements. It may take several months to achieve a noticeable effect.

6.9. Continuation of the reception: If you have not noticed an improvement in the condition of the hair after several months of receiving dietary supplements or if you have side effects, stop taking dietary supplements and consult your doctor.

6.10. Individual approach: The effectiveness of dietary supplements can vary depending on the individual characteristics of the body. What works for one person may not work for another.

Section 7: Alternative methods of stimulation of hair growth

7.1. Minoxidil: Minoxidil is a drug for local use, which stimulates hair growth. It is available without a recipe in a concentration of 2% and 5%. Minoxidil increases blood flow to the hair follicles and prolongs the anagen phase (growth phase) of the hair.

7.2. Finasters: Finasteride is a drug for oral administration, which is used to treat androgenic alopecia in men. It blocks the enzyme 5-alpha reductase and reduces the level of DGT (dihydrotestosterone), a hormone that plays a role in hair loss.

7.3. Low -level laser therapy (LLLT): LLLT uses low -intensity laser light to stimulate hair growth. Laser light increases blood flow to the hair follicles and stimulates cellular activity.

7.4. Plasma injections enriched with platelets (PRP): PRP therapy includes plasma injections enriched with platelets into the scalp. Platelets contain growth factors that can stimulate hair growth.

7.5. Hair transplantation: Hair transplantation is a surgical procedure in which hair follicles are transplanted from the donor region (usually the back of the head) to the hair loss.

7.6. Healthy lifestyle: A healthy lifestyle, including a balanced diet, regular physical exercises and sufficient sleep, can contribute to a healthy hair growth.

7.7. Correct hair care: Proper hair care, including the use of soft shampoos and air conditioners, the restriction of the hairdryer and ironing, as well as the avoidance of aggressive styling methods, can help keep the hair healthy and prevent their loss.

7.8. Scalp massage: Scalp massage can improve blood circulation and stimulate hair growth.

7.9. Avoiding stress: Chronic stress can lead to hair loss. It is important to learn how to cope with stress with the help of relaxation techniques, such as meditation, yoga and breathing exercises.

Section 8: future areas of research in the field of hair growth stimulation

8.1. Identification of new hair growth factors: Research is aimed at identifying new hair growth factors that can be used to develop new methods of treating hair loss.

8.2. Gene therapy: Gene therapy is a promising area of ​​research in the treatment of hair loss. It includes the introduction of genes that stimulate hair growth in the cells of hair follicles.

8.3. Cell therapy: Cell therapy includes the use of stem cells or other cells for the regeneration of hair follicles.

8.4. Personalized medicine: The methods of personalized medicine are developed, which allow you to take into account the individual characteristics of the body when choosing methods for treating hair loss.

8.5. New drug delivery methods: New methods of drug delivery to hair follicles are developed, such as nanoparticles and microders, which can increase the effectiveness of treatment for hair loss.

Section 9: Legislative regulation of dietary supplements

9.1. Russian legislation: In Russia, dietary supplements are regulated by the Federal Law “On the sanitary and epidemiological well-being of the population” and other regulatory acts. Bades must comply with safety and quality requirements established by law.

9.2. Certification of dietary supplements: Bades are subject to state registration. Before issuing dietary supplements, the dietary supplement must undergo an examination in authorized bodies and receive a certificate of state registration.

9.3. Badows control: Control over the turnover of dietary supplements is carried out by the bodies of Rospotrebnadzor.

9.4. Responsibility for violation of legislation: For violation of the legislation on dietary supplements, administrative and criminal liability is provided.

9.5. International standards: In the manufacture of dietary supplements, it is recommended to comply with international standards, such as GMP (Good Manoufacturing Practice).

Section 10: Conclusion.

This section is intentionally left blank as per the instructions to exclude an introduction, conclusion, summary, or closing remarks.