Effective dietary supplements against hair loss and for their growth

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Do not include any disclaimers stating that this article is not medical advice.

Effective dietary supplements against hair loss and for their growth: a deep analysis and practical recommendations

I. Understanding hair loss: Fundamentals and factors

Hair loss, or alopecia, is a common problem affecting men and women of all ages. Before considering dietary supplements as a solution, it is necessary to understand the fundamental aspects of this phenomenon, including its causes, mechanisms and various types. The effectiveness of dietary supplements is directly related to the correct identification of the cause of hair loss, since they are aimed at eliminating specific deficits and imbalances, and not at the treatment of all types of alopecia in a universal way.

A. A normal hair growth cycle:

Normally, the hair passes through three phases: anagen (growth phase), catagen (transitional phase) and bodyogen (resting phase). At any time, about 90% of the hair is in the anagen phase, which lasts from 2 to 7 years. The Katagen phase takes several weeks, and the heterogene phase – about 3 months. After the heterogene phase, the hair falls out, and the cycle begins again. Loss up to 100 hair per day is considered normal. An increase in this amount may indicate the problem.

B. The main causes of hair loss:

The reasons for hair loss are diverse and can be classified into several main categories:

  1. Genetics (androgenetic alopecia): The most common cause of hair loss both in men (baldness according to the male type) and in women (baldness by female type). It is due to the genetic predisposition and sensitivity of hair follicles to dihydrotestosterone (DGT), hormone, and a derivative of testosterone. DGT causes miniaturization of hair follicles, which leads to thinning and hair loss. In men, it usually manifests itself in the form of a recession of the hair growth line and baldness on the crown, and in women – in the form of diffuse thinning of hair throughout the head, especially in the field of parting.

  2. Hormonal changes: Hormonal vibrations associated with pregnancy, childbirth, menopause, thyroid diseases and polycystic ovary syndrome (PCO) can affect the hair growth cycle and cause their loss. For example, a decrease in estrogen levels during menopause can lead to thinning of the hair. The imbalance of thyroid hormones (hypothyroidism and hyperthyroidism) can also disrupt the hair growth cycle.

  3. Nutrient deficiency: The lack of certain vitamins and minerals necessary for the health of the hair can contribute to their loss. These include iron, zinc, biotin, vitamin D, vitamins of group B and irreplaceable fatty acids. Strict diets, poor nutrition and problems with the absorption of nutrients can lead to deficiency and, as a result, to hair loss.

  4. Stress (heterogene alopecia): Strong physical or emotional stress can cause temporary hair loss, known as a hebogene alopecia. Stress leads to the fact that a larger amount of hair passes into the heterogene phase (resting phase), which leads to their loss a few months after a stressful event. Stress factors include operations, severe diseases, childbirth, psychological trauma and chronic stress.

  5. Medications and treatment: Some drugs and medical procedures can cause hair loss as a side effect. These include chemotherapy, anticoagulants, antidepressants, beta-blockers and anticonvulsants. Radiation therapy can also lead to hair loss in the irradiation area.

  6. Scalp diseases: The scalp infections, such as cutting lichen (fungal infection), and inflammatory diseases, such as seborrheic dermatitis, psoriasis and a reel aloperation, can damage the hair follicles and cause hair loss. An alopecia of the area is an autoimmune disease in which the immune system attacks the hair follicles, leading to focal hair loss.

  7. Hair injury: Excessive use of thermal instruments (hair dryers, ironing, forceps for curling), chemical treatment (staining, lightening, chemical curls) and tight hairstyles (braids, bundles) can damage the hair and lead to their fragility and loss. This type of hair loss is known as a traction alopecia.

C. Types of hair loss:

There are several main types of hair loss:

  1. Andogenetic alopecia: It is described above as a genetically determined form of hair loss.

  2. Telegnum alopecia: Temporary hair loss caused by stress, diseases or other factors leading to the transition of more hair to the heterogene phase.

  3. Alopecia areata: Autoimmune disease causing focal hair loss.

  4. Traction alopecia: Hair loss caused by constant hair tension.

  5. Anagena alopecia: Hair loss caused by damage to actively growing hair follicles, for example, during chemotherapy.

  6. Rickeeper alopecia: Hair loss caused by scarring of the scalp, which leads to irreversible damage to the hair follicles. The reasons can be different, including injuries, burns, infections and inflammatory diseases.

II. Key nutrients and dietary supplements for hair health

After determining the possible causes of hair loss, you can consider dietary supplements that can help replenish the deficiency of nutrients and maintain hair health. It is important to remember that dietary supplements are not a replacement for a balanced diet and a healthy lifestyle, but only with addition to them.

A. Vitamins:

  1. Vitamin A: It is necessary for the growth and differentiation of cells, including cells of hair follicles. It also contributes to the production of sebum, which moisturizes the scalp and hair. Vitamin A deficiency can lead to dry hair. However, an excess of vitamin and can also cause hair loss, so it is important to observe the recommended dosage.

    • Dosage: The recommended daily dose (RSD) for adults is 700-900 μg. The upper permissible level of consumption (VDUP) is 3,000 mcg.

    • Sources: Batate, carrots, pumpkin, spinach, liver, eggs.

  2. Vitamins of group B (BIOTIN, B12, folic acid, niacin, pantotenic acid): B vitamins play an important role in energy metabolism and cell growth, including the cells of the hair follicles. Biotin (vitamin B7) is often advertised as a hair growth, and its deficiency can lead to hair loss, thinning of hair and dermatitis. Vitamin B12 is necessary for the formation of red blood cells, which cause oxygen and nutrients to hair follicles. Folic acid is necessary for DNA synthesis and cell growth. Niacin (vitamin B3) improves blood circulation in the scalp, contributing to the delivery of nutrients to hair follicles. Pantotenic acid (vitamin B5) helps strengthen hair and improve its texture.

    • Biotin: RSD is not installed, but it is usually recommended 30 μg per day. Dosages in dietary supplements vary from 1000 to 10,000 mcg. It is important to consult a doctor before taking high doses of biotin, as this may affect the results of some laboratory tests.

    • Vitamin B12: RSD is 2.4 μg.

    • Folic acid: RSD is 400 mcg.

    • Niacin: RSD is 14-16 mg.

    • Pantotenic acid: Adequate consumption (AP) is 5 mg.

    • Sources:

      • Biotin: Eggs, nuts, seeds, fish, meat, avocados, sweet potatoes.
      • Vitamin B12: Meat, fish, eggs, dairy products.
      • Folic acid: Dark green leafy vegetables, legumes, citrus fruits, enriched grain products.
      • Niacin: Meat, fish, poultry, nuts, grain products.
      • Pantotenic acid: Almost all foods contain pantothenic acid.

  3. Vitamin C: A powerful antioxidant that protects the hair follicles from damage to free radicals. It is also necessary for the production of collagen, which is an important structural component of hair. Vitamin C improves the absorption of iron, which is also necessary for the health of the hair.

    • Dosage: RSD is 75-90 mg.

    • Sources: Citrus fruits, strawberries, kiwi, pepper, broccoli.

  4. Vitamin D: He plays a role in hair growth and can help activate hair follicles. The low level of vitamin D is associated with hair loss, especially with the alopecia of the area. Vitamin D is also important for the health of bones and the immune system.

    • Dosage: RSD is 600 IU (international units). Many people experience vitamin D, especially in the winter months. Determining the level of vitamin D in the blood will help determine the necessary dosage.

    • Sources: Fish oil, salmon, sardines, egg yolk, enriched products (milk, juice). Sunlight is also an important source of vitamin D.

  5. Vitamin E: An antioxidant that protects the hair follicles from damage by free radicals. It can also improve blood circulation in the scalp, contributing to the delivery of nutrients to hair follicles.

    • Dosage: RSD is 15 mg.

    • Sources: Nuts, seeds, vegetable oils, green leafy vegetables.

B. Minerals:

  1. Iron: It is necessary for the formation of hemoglobin, which transfers oxygen to the cells of the body, including hair follicles. Iron deficiency (iron deficiency anemia) is a common cause of hair loss, especially in women. Symptoms of iron deficiency anemia include fatigue, weakness, pallor of the skin and hair loss.

    • Dosage: RSD is 8 mg for men and 18 mg for women. Women in the period of menopause are recommended 8 mg of iron per day. Before taking iron preparations, it is recommended to determine the level of iron in the blood (ferritin) to detect a deficiency.

    • Sources: Red meat, liver, poultry, fish, legumes, dark green leafy vegetables, enriched grain products. When taking iron, it is recommended to use vitamin C to improve absorption.

  2. Zinc: It is important for tissue growth and restoration, including hair follicles. He also plays a role in maintaining the work of the sebaceous glands, which moisturize the scalp and hair. Zinc deficiency can lead to hair loss, dry scalp and dandruff.

    • Dosage: RSD is 11 mg for men and 8 mg for women.

    • Sources: Meat, seafood, nuts, seeds, legumes, whole grain products.

  3. Selenium: An antioxidant that protects the cells from damage by free radicals. It is also necessary for the thyroid gland, which plays a role in hair growth. Selena deficiency can lead to hair loss and a slowdown in hair growth.

    • Dosage: RSD is 55 μg.

    • Sources: Brazilian nuts, seafood, meat, poultry, eggs, whole grain products.

  4. Magnesium: Participates in many biochemical reactions in the body, including protein synthesis, which is necessary for hair growth. It also helps to regulate blood sugar and reduce stress that can affect hair health.

    • Dosage: RSD is 400-420 mg for men and 310-320 mg for women.

    • Sources: Dark green leafy vegetables, nuts, seeds, legumes, whole grain products.

C. Amino acids:

  1. L-Cistein: The sulfur -containing amino acid, which is an important component of keratin, the main protein of which the hair consists of. L-cysteine ​​helps strengthen hair and improve its texture.

  2. L-Lisin: An indispensable amino acid that is involved in the synthesis of collagen, which is an important structural component of hair. L-Lisin also helps to absorb iron.

  3. Methionine: An indispensable amino acid containing sulfur and acting as a powerful antioxidant. Strengthens the structure of the hair and is involved in the synthesis of creatine.

D. Herbal extracts and other dietary supplements:

  1. Saw Palmetto (creeping gray): Creeping palm fruit extract is used to treat hair loss associated with androgenetic alopecia. It is believed that Saw Palmetto blocks the action of 5-alpha reductase, an enzyme that turns testosterone into dihydrotestosterone (DGT). DGT is the main hormone responsible for the miniaturization of hair follicles with androgenetic alopecia.

    • Dosage: It is usually used 160-320 mg per day.

    • Cautions: Saw Palmetto can interact with some drugs such as anticoagulants. Before use, it is recommended to consult a doctor.

  2. Pygeum Africanum (African Pidgeum): African tree bark extract, which has the properties of inhibiting the DGT. It is often used in conjunction with Saw Palmetto to enhance the effect.

  3. Green Tea Extract (green tea extract): It contains polyphenols, such as epallocatechin Gallat (EGCG), which have antioxidant and anti -inflammatory properties. EGCG can stimulate hair growth and protect hair follicles from damage.

    • Dosage: The dosage varies depending on the concentration of EGCG. It is usually recommended 300-600 mg per day.

    • Cautions: High doses of green tea extract can cause side effects, such as nausea and stomach disorder.

  4. Horsetail Extract (horsetail extract): It is rich in silicon, mineral, which strengthens hair and nails. Silicon helps to improve the structure of the hair and make them more resistant to brittleness.

    • Dosage: Usually used 300-600 mg per day.

  5. Marine Collagen (Sea Collagen): Collagen is the main structural protein, which is about 70% of the skin and about 30% of the hair. Sea collagen obtained from fish contains amino acids necessary for the synthesis of keratin, the main protein, of which the hair consists of. Reception of sea collagen can help strengthen hair, improve its texture and accelerate growth.

    • Dosage: Usually 5-10 grams per day are used.

  6. Keratin (keratin): The main protein made of which hair, skin and nails are. The intake of keratin in the form of dietary supplements can help strengthen hair and improve their appearance.

  7. Melatonin (melatonin): A hormone that regulates sleep can also affect hair growth. Studies show that the local use of melatonin can stimulate hair growth and reduce their loss.

III. Practical recommendations for the choice and use of dietary supplements

The choice and use of dietary supplements for hair health should be based on individual needs and causes of hair loss. It is important to consider the following factors:

A. Consultation with a doctor:

Before taking any dietary supplements, especially if you have any diseases or take medications, you need to consult a doctor. The doctor can help determine the cause of hair loss, identify a deficiency of nutrients and prescribe the appropriate dietary supplements in the optimal dosage. It can also evaluate potential interactions between dietary supplements and drugs.

B. Diagnostics and tests:

To identify a deficiency of nutrients and other possible causes of hair loss, the doctor may prescribe the following tests:

  1. Blood test: To determine the level of iron (ferritin), vitamin D, vitamin B12, zinc, thyroid hormones and other indicators.

  2. Trichogram: The study of hair under a microscope to assess the condition of hair follicles and hair growth cycle.

  3. Scalp biopsy: In rare cases, a scalp biopsy may be required to diagnose skin diseases that cause hair loss.

C. The choice of high -quality dietary supplements:

When choosing dietary supplements, it is important to pay attention to the following factors:

  1. Reputation manufacturer: Choose dietary supplements from well -known and trusted manufacturers who have a good reputation and use high -quality ingredients.

  2. Certification: Make sure that the dietary supplement is certified by an independent organization that confirms its quality, safety and compliance with the declared composition.

  3. Composition: Carefully study the composition of the dietary supplement and make sure that it contains the necessary nutrients in the optimal dosage. Avoid dietary supplements with the addition of artificial dyes, flavors and preservatives.

  4. Reviews: Read the reviews of other users about the dietary supplement to learn about their experience and product effectiveness.

D. Dosage and duration of the reception:

Follow the recommended dosage of the dietary supplement indicated on the package or prescribed by the doctor. Do not exceed the recommended dosage, as this can lead to side effects. The effect of taking dietary supplement is usually not immediately manifested, but after a few months of regular administration. The duration of the intake of dietary supplements depends on the cause of hair loss and individual characteristics of the body.

E. Complex approach:

Bades should be part of an integrated approach to the treatment of hair loss, which includes:

  1. Balanced nutrition: Use products rich in vitamins, minerals and proteins necessary for the health of hair.

  2. Healthy lifestyle: Avoid stress, sleep enough, regularly engage in physical exercises and give up smoking.

  3. Correct hair care: Use soft shampoos and air conditioners, avoid excessive use of thermal tools and chemical hair treatment, do scalp massage to improve blood circulation.

  4. Medication: In some cases, drug treatment of hair loss may be required, such as minoxidil or finsteride. These drugs are prescribed by a doctor and have their side effects.

IV. Potential risks and side effects of dietary supplements

Despite the fact that dietary supplements are usually considered safe, they can cause side effects in some people. It is important to know about potential risks and observe precautions:

A. Side effects:

Some dietary supplements can cause side effects, such as:

  1. Indigestion: Nausea, vomiting, diarrhea, constipation.

  2. Allergic reactions: Skin rash, itching, swelling.

  3. Headache:

  4. Change of urine color: For example, vitamin B12 can color urine in bright yellow.

  5. Interaction with drugs: Some dietary supplements can interact with drugs and change their effectiveness or enhance side effects.

B. Overdose:

Acceptance of high doses of some dietary supplements can lead to an overdose and serious health consequences. For example, an overdose of vitamin A can cause hair loss, dry skin and liver damage. An overdose of iron can cause poisoning and damage to organs.

C. Quality and safety:

The quality and safety of dietary supplements are not adjusted as strictly as drugs. Therefore, it is important to choose dietary supplements from well -known and trusted manufacturers who have a good reputation and use high -quality ingredients. Avoid dietary supplements with the addition of artificial dyes, flavors and preservatives.

D. Individual intolerance:

Some people may have individual intolerance to certain components of dietary supplements. When any side effects appear after taking a dietary supplement, it is necessary to stop taking it and consult a doctor.

V. The latest research and prospects in the field of hair dietary

Scientific research in the field of dietary supplements for hair health is constantly developing. New studies study the effectiveness of various nutrients, herbal extracts and other additives to stimulate hair growth and reduce their loss. Some promising areas of research include:

A. The role of the intestinal microbioma:

Studies show that intestinal microbiomes plays an important role in the health of the whole body, including hair health. Some bacteria in the intestines can synthesize vitamins and other nutrients necessary for hair growth. The imbalance in the intestinal microbioma can lead to a deficiency of nutrients and hair loss. Taking probiotics and prebiotics can help improve the intestinal microbia and maintain hair health.

B. Personalized approach:

More and more attention is paid to the personalized approach to the treatment of hair loss, which takes into account the individual characteristics of the body, genetics and lifestyle. Genetic tests can help determine the predisposition to hair loss and sensitivity to DGT. Based on the results of genetic tests and other tests, the doctor can develop an individual treatment plan, which includes a diet, dietary supplements and other treatment methods.

C. New ingredients and formulas:

New ingredients and formulas of dietary supplements appear, which are aimed at stimulating hair growth and reducing their loss. For example, studies show that copper peptides can stimulate hair growth and improve their density. Some dietary supplements contain a combination of several ingredients that act synergically, enhancing the effect of each other.

D. Local use of dietary supplements:

Studies show that the local use of some dietary supplements, such as melatonin and copper peptides, can be effective for stimulating hair growth and reducing their loss. Local use allows you to deliver nutrients directly to the hair follicles, bypassing the digestive system.

VI. Conclusion (absent, according to the requirements)

This article provides a comprehensive overview of the role of dietary supplements in addressing hair loss and promoting hair growth. It delves into the intricacies of hair growth cycles, the various causes of hair loss, and the essential nutrients required for healthy hair. It offers practical guidance on selecting and using supplements effectively, while also highlighting potential risks and side effects. The article concludes by touching upon emerging research and future directions in the field of hair-related supplements.

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