Advantages of using dietary supplements for hair growth

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Advantages of using dietary supplements for hair growth

I. Understanding the biology of hair and factors affecting their growth

A. Hair growth cycle:

  1. Anagen (growth phase): This phase lasts from 2 to 7 years and determines the length of the hair. About 85-90% of the hair on the scalp are in the anagen phase. The growth rate varies, but usually about 1 cm per month.
  2. Katagen (transition phase): This phase is short, lasts about 2-3 weeks. At this time, the hair follicle is reduced and separated from the dump papilla.
  3. Telogen (Phase Salm): This phase lasts about 3 months. About 10-15% of the hair are in this phase. The old hair remains in the follicle, while new hair begins to grow under it.
  4. Exogen (falling phase): This is part of the heterogene phase when the old hair falls out, and the new hair pushes it. It is normal to lose from 50 to 100 hair per day.

B. Factors affecting hair growth:

  1. Genetics: A genetic predisposition plays an important role in the density of hair, texture and predisposition to hair loss (for example, androgenic alopecia).
  2. Age: With age, the hair growth cycle is reduced, the anagen phase becomes shorter, and the heterogene phase becomes longer. This leads to thinning of hair and deceleration of growth.
  3. Hormones: Hormonal balance has a significant effect on hair growth.
    • Androgens (testosterone, dihydrotestosterone – dgt): DGT is the main hormone responsible for androgenic alopecia. It reduces the hair follicles and lengthens the heterogene phase.
    • Estrogens: Estrogens contribute to the growth of hair and maintaining the anagen phase. A decrease in estrogen levels, for example, after childbirth or during menopause, can lead to hair loss.
    • Thyroid hormones: Hypo- and hyperthyroidism can cause hair loss.
  4. Nutrition: A deficiency of important nutrients, such as protein, iron, zinc, biotin and vitamins, can adversely affect hair growth.
  5. Stress: Chronic stress can lead to heboginal hair loss (Telogen Effluvium), temporary hair loss caused by a violation of the growth cycle.
  6. Diseases: Some diseases, such as autoimmune diseases (for example, an area of ​​an area), scalp and thyroid scalp infection, can cause hair loss.
  7. Medicines: Some drugs, such as antidepressants, anticonvulsants and chemotherapeutic drugs, can cause hair loss as a side effect.
  8. External factors: Excessive hair treatment (for example, dyeing, chemical curls, the use of hot instruments), wearing tight hairstyles and the effects of aggressive chemicals can damage hair and lead to their loss.

II. The role of nutrients in hair health

A. Endless nutrients for hair growth:

  1. Protein: Hair consists mainly of keratin, protein. Sufficient protein consumption is necessary for the production of keratin and maintaining hair structure.
    • Sources: Meat, poultry, fish, eggs, dairy products, legumes, nuts, seeds.
  2. Iron: Iron is necessary for transporting oxygen to hair follicles. Iron deficiency can lead to hair loss, especially in women.
    • Sources: Red meat, poultry, fish, legumes, dark green leafy vegetables, iron enriched products.
  3. Zinc: Zinc is involved in the growth and restoration of fabrics, including hair. It also helps to maintain the functioning of the sebaceous glands around the hair follicles.
    • Sources: Oysters, red meat, poultry, nuts, seeds, whole grain products.
  4. Biotin (Vitamin B7): Biotin is necessary for the metabolism of fats, carbohydrates and proteins. He also plays a role in maintaining the health of hair, skin and nails.
    • Sources: Eggs, nuts, seeds, sweet potatoes, salmon, liver.
  5. Vitamin D: Vitamin D plays a role in the growth and development of cells, including hair follicles. The low level of vitamin D can be associated with hair loss.
    • Sources: Bold fish, egg yolks, enriched products, sunlight.
  6. Vitamin E: Vitamin E is an antioxidant that helps protect the hair follicles from damage caused by free radicals.
    • Sources: Nuts, seeds, vegetable oils, green leafy vegetables.
  7. Vitamin C: Vitamin C is necessary for the production of collagen, which is an important structural component of hair. It also helps the body absorb iron.
    • Sources: Citrus fruits, berries, pepper, broccoli.
  8. Omega-3 fatty acids: Omega-3 fatty acids help reduce inflammation and improve the health of the scalp, which can contribute to hair growth.
    • Sources: Fat fish (salmon, mackerel, sardines), linen seed, chia seeds, walnuts.

B. The influence of a shortage of nutrients on the hair:

  1. Hair loss: Deficiency of protein, iron, zinc, biotin, vitamin D and other nutrients can lead to hair loss.
  2. Slow hair growth: Insufficient intake of nutrients can slow down hair growth rate.
  3. Grightness and dry hair: The deficiency of nutrients can make the hair brittle, dry and prone to damage.
  4. Thinning of the hair: The deficiency of nutrients can lead to thinning of the hair and a decrease in their volume.
  5. Loss of shine: Insufficient consumption of nutrients can deprive the hair of shine and make it dull.

III. What are dietary supplements (biologically active additives) for hair?

A. Determination and composition of hair dietary supplements:

  1. Definition: Hair dietary supplements are products designed to supplement the diet and containing concentrated sources of nutrients, such as vitamins, minerals, amino acids, plant extracts and other substances that are believed to be healthy hair.
  2. Composition: Hair dietary supplements may contain various ingredients, depending on their intended purpose. The most common ingredients include:
    • Vitamins: Biotin, vitamin D, vitamin E, vitamin C, B vitamins (especially B12, folic acid).
    • Minerals: Iron, zinc, selenium, copper.
    • Amino acids: L-cysteine, l lis, l-metionine.
    • Plant extracts: Saw Palmetto palm extract, horsetail extract (Horsetail Extract), green tea extract, grape seed extract.
    • Other ingredients: Collagen, keratin, hyaluronic acid, coenzyme Q10.

B. Forms of the production of dietary supplements for hair:

  1. Capsules: One of the most common forms of release. Capsules are easy to swallow and provide an accurate dosage of ingredients.
  2. Tablets: Tablets are also a common form of release. They can be chewing or soluble.
  3. Chewing pastries: Chewing pastries are a convenient form of release, especially for people who are difficult to swallow capsules or tablets.
  4. Powders: Powers can be mixed with water, juice or smoothie. They provide a flexible dosage and can be convenient for people who take several additives.
  5. Liquid additives: Liquid additives are easily absorbed and can be convenient for people who are difficult to swallow solid forms.
  6. Topic agents (shampoos, air conditioners, serums): Although formally not dietary supplements, topical products containing vitamins and minerals can also have a positive effect on hair health.

IV. Advantages of using dietary supplements for hair growth

A. Providing the necessary nutrients:

  1. Filling up the deficit: Hair dietary supplements can help replenish the deficiency of important nutrients that are necessary for healthy hair growth. This is especially important for people who do not get enough of these nutrients from their diet.
  2. Food optimization: Even if you do not have a clear shortage of nutrients, hair dietary supplements can help optimize your diet and provide a sufficient amount of nutrients to maintain healthy hair growth.
  3. Improving the absorption of nutrients: Some hair dietary supplements contain ingredients that can improve the absorption of nutrients from food.

B. Hair growth stimulation:

  1. Anaagen’s phase support: Some ingredients of hair dietary supplements, such as biotin, vitamin D and amino acids, can help support the anagen phase (growth phase) of the hair, which leads to a faster and healthy hair growth.
  2. Improving blood circulation in the scalp: Some hair dietary supplements, such as ginkgo biloba extract, can help improve blood circulation in the scalp, which ensures more nutrients to hair follicles and stimulates hair growth.
  3. Reducing the level of DGT (digidrotestosterone): Some hair dietary supplements contain ingredients, such as Saw Palmetto palm extract, which can help reduce the level of DGT, hormone responsible for androgenic alopecia (male baldness).

C. Improving the quality of the hair:

  1. Hair strengthening: Some hair dietary supplements, such as keratin, collagen and amino acids, can help strengthen the hair and make it less brittle and prone to damage.
  2. Hair volume increase: Some hair dietary supplements contain ingredients that can help increase hair volume and make it thicker.
  3. Giving shine to the hair: Some hair dietary supplements, such as vitamin E and omega-3 fatty acids, can help give the hair shine and make them healthier in appearance.
  4. Reducing split ends: Strengthening hair with dietary supplements can lead to a decrease in split ends.

D. Hair protection from damage:

  1. Antioxidant Protection: Some ingredients of hair dietary supplements, such as vitamin E, vitamin C and selenium, are antioxidants that help protect hair follicles from damage caused by free radicals.
  2. Ultraviolet radiation protection: Some hair dietary supplements can help protect the hair from damage caused by ultraviolet radiation.
  3. Thermal impact protection: Some ingredients of hair dietary supplements can help protect the hair from damage caused by the use of hot styling tools.

E. Improving the health of the scalp:

  1. Reducing inflammation: Some hair dietary supplements, such as omega-3 fatty acids, can help reduce the scalp inflammation, which can contribute to hair loss and other scalp problems.
  2. Moisturization of the scalp: Some hair dietary supplements, such as hyaluronic acid, can help moisturize the scalp and prevent dryness and itching.
  3. Maintaining a healthy PH balance: Some ingredients of hair dietary supplements can help maintain a healthy pH balance of the scalp, which is necessary for healthy hair growth.

V. The ingredients of hair dietary supplements and their action mechanisms

A. Vitamins:

  1. Biotin (Vitamin B7):
    • The mechanism of action: Biotin is a cofactor of enzymes involved in the metabolism of fats, carbohydrates and proteins. It plays a role in the production of keratin, the main protein that makes up hair, skin and nails.
    • Advantages: Strengthens hair, improves its texture, promotes hair growth. Biotin deficiency can lead to hair loss.
  2. Vitamin D:
    • The mechanism of action: Vitamin D plays a role in the growth and development of cells, including hair follicles. It also participates in the regulation of the immune system.
    • Advantages: Stimulates hair growth, reduces the scalp inflammation. The low level of vitamin D can be associated with hair loss.
  3. Vitamin E:
    • The mechanism of action: Vitamin E is a powerful antioxidant that helps protect the hair follicles from damage caused by free radicals. It also improves blood circulation in the scalp.
    • Advantages: Strengthens the hair, gives it shine, protects against damage.
  4. Vitamin C:
    • The mechanism of action: Vitamin C is necessary for the production of collagen, an important structural component of hair. It also helps the body absorb iron.
    • Advantages: Strengthens hair, gives it elasticity, protects against damage.
  5. B vitamins B (B12, folic acid):
    • The mechanism of action: B vitamins are necessary for cellular metabolism and growth. They play a role in the production of red blood cells, which transfer oxygen to hair follicles.
    • Advantages: Stimulate hair growth, improve their quality. B vitamins deficiency can lead to hair loss.

B. Minerals:

  1. Iron:
    • The mechanism of action: Iron is necessary for transporting oxygen to hair follicles. Iron deficiency can lead to hair loss, especially in women.
    • Advantages: Stimulates hair growth, prevents hair loss, especially with iron deficiency anemia.
  2. Zinc:
    • The mechanism of action: Zinc is involved in the growth and restoration of fabrics, including hair. It also helps to maintain the functioning of the sebaceous glands around the hair follicles.
    • Advantages: Stimulates hair growth, prevents hair loss, improves the health of the scalp.
  3. Selenium:
    • The mechanism of action: Selenium is an antioxidant that helps protect hair follicles from damage caused by free radicals. It is also necessary for the normal function of the thyroid gland, which plays a role in hair growth.
    • Advantages: Strengthens the hair, protects against damage, improves the health of the scalp.
  4. Copper:
    • The mechanism of action: Copper is necessary for the formation of collagen and elastin, important structural components of the hair. She also participates in hair pigmentation.
    • Advantages: Strengthens hair, improves its elasticity, supports hair color.

C. Amino acids:

  1. L-Cistein:
    • The mechanism of action: L-cysteine ​​is a building block of keratin, the main protein that makes up the hair.
    • Advantages: Strengthens hair, improves its structure, promotes hair growth.
  2. L-Lisin:
    • The mechanism of action: L-Lisin is necessary for the formation of collagen, an important structural component of hair. It also helps the body absorb iron.
    • Advantages: Strengthens the hair, improves its elasticity, prevents hair loss.
  3. L-metionine:
    • The mechanism of action: L-metionine is an antioxidant that helps protect hair follicles from damage caused by free radicals. He also participates in the production of keratin.
    • Advantages: Strengthens the hair, protects against damage, promotes hair growth.

D. Plant extracts:

  1. SAW Palmetto palm extract:
    • The mechanism of action: Serene palm extract inhibits the 5-alpha reductase enzyme, which turns testosterone into dihydrotestosterone (DGT). DGT is the main hormone responsible for androgenic alopecia (male baldness).
    • Advantages: Prevents hair loss caused by DGT, stimulates hair growth in men and women.
  2. Horsetail extract of field (Horsetail Extract):
    • The mechanism of action: Field horsetail extract is rich in silicon, which is an important mineral for the health of hair, skin and nails.
    • Advantages: Strengthens hair, improves its texture, promotes hair growth.
  3. Green tea extract:
    • The mechanism of action: Green tea extract contains antioxidants that help protect hair follicles from damage caused by free radicals. It can also help improve blood circulation in the scalp.
    • Advantages: Strengthens hair, protects against damage, stimulates hair growth.
  4. Extract of grape seeds:
    • The mechanism of action: The extract of grape seeds contains antioxidants that help protect hair follicles from damage caused by free radicals. It can also help improve blood circulation in the scalp.
    • Advantages: Strengthens hair, protects against damage, stimulates hair growth.

E. Other ingredients:

  1. Collagen:
    • The mechanism of action: Collagen is the main structural protein that make up the skin, hair and nails. It provides strength and elasticity.
    • Advantages: Strengthens the hair, improves its elasticity, promotes hair growth.
  2. Keratin:
    • The mechanism of action: Keratin is the main protein that makes up the hair. The intake of keratin in dietary supplements can help restore damaged hair.
    • Advantages: Strengthens the hair, improves its structure, makes it more smooth and brilliant.
  3. Hyaluronic acid:
    • The mechanism of action: Hyaluronic acid is a moisturizing component that helps retain moisture in the scalp and hair.
    • Advantages: Moisturizes the hair, makes it softer and shiny, reduces the dryness and itching of the scalp.
  4. Coenzim q10:
    • The mechanism of action: Coenzyme Q10 is an antioxidant that helps protect hair follicles from damage caused by free radicals. He also plays a role in the production of energy in cells.
    • Advantages: Strengthens hair, protects against damage, stimulates hair growth.

VI. How to choose the right hair diet

A. Determining the cause of hair loss:

  1. Consultation with a doctor: Before starting to take hair dietary supplements, it is important to consult a doctor or a trichologist in order to determine the cause of hair loss. Hair loss can be caused by various factors such as genetics, hormonal imbalance, nutrient deficiency, stress or disease.
  2. Analyzes: The doctor may prescribe blood tests to check the level of hormones, vitamins and minerals. This will help to identify a nutrient deficiency or other health problems that can contribute to hair loss.

B. The choice of dietary supplement corresponding to your needs:

  1. Study of the composition: Carefully study the composition of the dietary supplement and make sure that it contains the ingredients that are necessary to solve your hair problem. For example, if you have iron deficiency anemia, you need a dietary supplement containing iron. If you have an androgenic alopecia, you need a dietary supplement containing a gray palm extract.
  2. Dosage: Pay attention to the dosage of the ingredients and make sure that it corresponds to the recommended doses. Too high dosage of some ingredients can be harmful to health.
  3. Output form: Choose a dietary supplement release form, which is most convenient for you. Capsules, tablets, chewing pastries, powders and liquid additives – all of them have their advantages and disadvantages.
  4. Brand: Choose dietary supplements from famous and reliable brands. Such brands usually have good reviews and reputation.
  5. Reviews: Read the reviews of other people who accepted this dietary supplement. This will help you learn about its effectiveness and side effects.
  6. Certification: Make sure the dietary supplement is certified by an independent organization. This guarantees that the product has been tested for safety and efficiency.

C. Additional factors that should be taken into account:

  1. Allergies: If you have an allergy to any ingredients, make sure that they are not in the dietary supplement.
  2. Interaction with drugs: If you take any medicine, consult a doctor to make sure that dietary supplements will not interact with them.
  3. Pregnancy and breastfeeding: If you are pregnant or breastfeeding, consult a doctor before starting to take hair dietary supplements. Some ingredients may be harmful to the child.

VII. How to take hair dietary supplements correctly

A. Compliance with dosage recommendations:

  1. Reading instructions: Carefully read the instructions for the use of dietary supplements and follow the dosage recommendations.
  2. Do not exceed the dose: Do not exceed the recommended dose, as this can be harmful to health.
  3. Regular reception: Take the dietary supplement regularly in accordance with the instructions. Passing the reception can reduce its effectiveness.

B. Reception time:

  1. Depending on the dietary supplement: The diet time may depend on its composition. Some dietary supplements are recommended to be taken while eating to improve the absorption of nutrients. Other dietary supplements can be taken at any time of the day.
  2. Follow the instructions: Always follow the recommendations for the reception time specified in the instructions.

C. Duration of admission:

  1. Individual results: The duration of the reception of hair dietary supplements can vary depending on individual results.
  2. Several months: Usually, to achieve noticeable results, it is necessary to take hair dietary supplements for several months.
  3. Consultation with a doctor: Consult a doctor to determine the optimal duration of dietary supplement.

VIII. Possible side effects and precautions

A. Possible side effects:

  1. Disorder of the gastrointestinal tract: Some hair dietary supplements can cause an disorder of the gastrointestinal tract, such as nausea, vomiting, diarrhea or constipation.
  2. Allergic reactions: Some people may have an allergic reaction to dietary supplements, such as skin rash, itching, urticaria or Quincke’s edema.
  3. Interaction with drugs: Hair dietary supplements can interact with some drugs by changing their effectiveness or causing side effects.
  4. Change of urine color: Some ingredients of hair dietary supplements can change the color of urine. For example, vitamin B2 can color urine in bright yellow.
  5. Acne: In some people, the intake of dietary supplements containing biotin can cause acne.

B. Precautions:

  1. Consultation with a doctor: Before starting to take hair dietary supplements, it is important to consult a doctor, especially if you have any diseases or take any medicine.
  2. Start with a low dose: Start with a low dose of bad and gradually increase it to evaluate your tolerance.
  3. Follow side effects: Follow the appearance of side effects and stop taking dietary supplements if they arise.
  4. Choose quality products: Choose dietary supplements from well -known and reliable brands that have been tested for safety and efficiency.
  5. Don’t take too much: Do not take too many dietary supplements, as it can be harmful to health.
  6. Keep dietary supplements in no way for children: Bades can be dangerous for children, so keep them in an inaccessible place for them.

IX. Hair dietary

A. common myths:

  1. Bad can completely stop hair loss: Bades can help reduce hair loss, but they cannot completely stop it, especially if the cause of hair loss is associated with genetics or hormonal imbalance.
  2. The larger the dose, the better the effect: Too high dosage of some dietary supplements can be harmful to health. It is important to observe the recommended dose.
  3. Bades act instantly: To achieve noticeable results, it is necessary to take hair dietary supplements for several months.
  4. Bades are suitable for everyone: Bades may not be suitable for everyone. Some people may experience side effects or have contraindications for receiving dietary supplements.

B. Reality:

  1. Bades can be useful to improve hair health: Bades can help replenish the deficiency of nutrients, stimulate hair growth, improve their quality and protect against damage.
  2. It is important to choose the right dietary supplement: It is important to choose a dietary supplement corresponding to your needs and problems with hair.
  3. Consultation with a doctor is needed: Before starting to take hair dietary supplements, it is important to consult a doctor.
  4. Bades should be part of the integrated approach: Bades should be part of an integrated approach to hair care, which includes healthy nutrition, proper hair care and avoiding stress.

X. Alternative methods of treating hair loss

A. Drug treatment:

  1. Minoxidil (Rogaine): Minoxidil is a drug that is applied to the scalp and stimulates hair growth. It is available in the form of a lotion or foam.
  2. Finasteride (Propecia): Finasteride is a drug that is taken inside and blocks the 5-alpha reductase enzyme, which turns testosterone into dihydrotestosterone (DGT). It is effective for the treatment of androgenic alopecia in men.
  3. Corticosteroids: Corticosteroids can be prescribed for the treatment of alopecia of the area, an autoimmune disease that causes hair loss.

B. Alternative methods:

  1. Mesotherapy: Mesotherapy is a procedure in which injections of vitamins, minerals and other nutrients are introduced into the scalp.
  2. Plasmolifting (PRP therapy): Plasmolifting is a procedure in which the patient’s plasma is introduced into the scalp, the plasma of plasma is introduced.
  3. Laser therapy: Laser therapy can be used to stimulate hair growth.
  4. Hair transplantation: Hair transplantation is a surgical procedure in which hair follicles are transplanted from one part of the head to another.

C. Other methods:

  1. Healthy nutrition: Healthy diet, rich in nutrients, is necessary for the health of the hair.
  2. Correct hair care: Proper hair care, which includes the use of soft shampoos and air conditioners, avoiding excessive hair treatment and careful combing of hair, can help improve their condition.
  3. Avoiding stress: Stress can contribute to hair loss. It is important to learn how to manage stress using meditation, yoga or other methods.

XI. Practical hair care tips to maintain the effect of dietary supplements

A. Correct hair washing:

  1. Not often: Do not wash your hair too often, as it can deprive it of natural oils.
  2. Soft shampoo: Use soft shampoo that does not contain sulfates.
  3. Rinse thoroughly: Rinse your hair thoroughly after washing with shampoo.
  4. Air conditioner: Use air conditioning to moisten your hair and make it softer.
  5. Cold water: Rinse your hair with cold water to close the cuticle and give it shine.

B. Conducting combing:

  1. Wide crest: Use a wide comb to comb your hair.
  2. Dry or wet: Comb the hair when it is dry or wet, not wet.
  3. Start with the ends: Start combing your hair from the tips and gradually go up to the roots.
  4. Do not pull: Do not pull your hair when combing.

C. Avoid thermal exposure:

  1. Use hot tools less often: Try to use hot styling tools less often, such as hair dryers, ironing and curling forceps.
  2. Thermal protection: Use heat protection products before using hot tools.
  3. Low temperature: Use hot tools at low temperature.

D. Avoid chemical processing:

  1. Do your hair less likely: Try to dye your hair less often, make a chemical curling or straightening.
  2. Quality tools: Use high -quality products for chemical hair treatment.
  3. Professional: Contact professional hairdressers for chemical hair treatment.

E. Protect the hair from the sun:

  1. Head remote: Wear a headdress when you are in the sun.
  2. Sunscreen: Use sun -wielding products for hair.

F. Proper nutrition:

  1. Balanced diet: Eat a balanced diet rich in nutrients necessary for the health of the hair.
  2. Protein, iron, zinc, biotin, vitamins: Make sure you get enough protein, iron, zinc, biotin and vitamins.

XII. Research and scientific data confirming the effectiveness of hair dietary supplements

A. Review of research on individual ingredients:

  1. Biotin: Studies have shown that taking biotin can improve hair growth in people with biotin deficiency.
  2. Iron: Studies have shown that iron intake can improve hair growth in people with iron deficiency anemia.
  3. Zinc: Studies have shown that zinc intake can improve hair growth in people with zinc deficiency.
  4. Serene palm extract: Research

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