The best dietary supplements from hair loss: overview, composition, efficiency and application
Understanding the problem of hair loss
Hair loss, or alopecia, is a common problem affecting men and women of all ages. There are many reasons for this phenomenon: genetic predisposition, hormonal changes (for example, after childbirth or during menopause), stress, malnutrition, deficiency of vitamins and minerals, some diseases (for example, thyroid gland) and side effects of drug taking. Before starting to take dietary supplements, it is important to understand the cause of hair loss. A trichologist or dermatologist can diagnose and determine the optimal treatment strategy.
The role of dietary supplements in the fight against hair loss
Biologically active additives (dietary supplements) are not drugs and cannot cure hair loss caused by genetic factors or serious diseases. However, they can be useful for maintaining hair health, improving their structure and stimulation of growth, especially if the loss is caused by a deficiency of nutrients. Bades act from the inside, providing the body with the necessary vitamins, minerals and other biologically active substances that are necessary for the normal functioning of hair follicles.
Key ingredients of hair dietary supplements: review and scientific data
The effectiveness of dietary supplements on hair loss largely depends on their composition. Consider the most important ingredients and their effect on the health of the hair, backed up by scientific data:
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Biotin (Vitamin B7):
- Function: Biotin plays a key role in the metabolism of fats, carbohydrates and proteins. It is involved in the synthesis of keratin, the main structural protein of hair, skin and nails.
- Scientific data: Biotin deficiency can lead to hair loss, thinning of hair, fragility of nails and skin problems. However, a biotin deficiency is relatively rare, since it is contained in many foods and is produced by intestinal microflora. Studies show that biotin intake can be useful to people with a deficiency of this vitamin, but its effectiveness in people with a normal biotin level is less proved. Some studies demonstrate an improvement in the strength and thickness of the hair when taking biotin.
- Dosage: The recommended daily dose of biotin is 30-100 μg. Hair dietary supplements usually contain from 1000 to 5000 μg of biotin. It is important to follow the recommended dosage and consult a doctor, since taking high doses of biotin can distort the results of some laboratory tests (for example, tests for thyroid hormones).
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Vitamin D:
- Function: Vitamin D plays an important role in the growth and differentiation of cells, including the cells of the hair follicles. It also participates in the regulation of the immune system.
- Scientific data: Studies show the relationship between vitamin D deficiency and hair loss, especially with androgenetic alopecia (male baldness) and heterogene hair loss (temporary hair loss caused by stress or other factors). Vitamin D promotes the activation of the WNT-signal path, which is important for hair growth.
- Dosage: The recommended daily dose of vitamin D depends on the age, geographical location and level of vitamin D in the body. It is usually recommended to take from 600 to 2000 IU (international units) per day. To determine the optimal dosage, it is recommended to take a blood test for vitamin D and consult a doctor.
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Zinc:
- Function: Zinc is necessary for the normal functioning of hair follicles. It is involved in the synthesis of proteins, cell division and hormone regulation.
- Scientific data: Zinc deficiency can lead to hair loss, thinning of hair, dry skin and other problems. Zinc also has antioxidant properties and can protect hair follicles from damage caused by free radicals. Some studies show that zinc intake can be useful for tickle hair loss and an alopecia of the area (focal baldness).
- Dosage: The recommended daily dose of zinc is 8 mg for women and 11 mg for men. Hair dietary supplements usually contain from 10 to 30 mg of zinc. It is important not to exceed the recommended dosage, since taking high doses of zinc can lead to side effects, such as nausea, vomiting and reducing immunity.
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Iron:
- Function: Iron is necessary for transferring oxygen to cells, including cells of hair follicles. Iron deficiency can lead to anemia, which, in turn, can cause hair loss.
- Scientific data: Studies show the relationship between iron deficiency and hair loss, especially in women in prenopause. The low level of ferritin (protein that stores iron in the body) can also be associated with hair loss.
- Dosage: The recommended daily dose of iron is 18 mg for women and 8 mg for men. Hair dietary supplements usually contain from 10 to 20 mg of iron. It is important to determine the cause of iron deficiency and consult a doctor before starting to take iron additives. Taking iron additives without need can lead to side effects, such as constipation, nausea and abdominal pain.
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Selenium:
- Function: Selenium is an important trace element that plays a role in antioxidant protection and regulation of thyroid hormones. The thyroid gland plays an important role in hair growth, and violations of its function can lead to hair loss.
- Scientific data: Selena deficiency can lead to hair loss, hair weakness and slowing hair. Selenium can also protect hair follicles from damage caused by free radicals.
- Dosage: The recommended daily dose of selenium is 55 μg. Hair dietary supplements usually contain from 50 to 200 mcg of selenium. It is important not to exceed the recommended dosage, since taking high doses of selenium can lead to side effects, such as hair loss, nausea and fatigue.
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Vitamin C:
- Function: Vitamin C is a powerful antioxidant that protects the cells from damage caused by free radicals. It is also necessary for the synthesis of collagen, which is important for the health of hair, skin and nails. Vitamin C improves the absorption of iron from food.
- Scientific data: Vitamin C can help strengthen hair follicles and prevent hair loss caused by oxidative stress.
- Dosage: The recommended daily dose of vitamin C is 75 mg for women and 90 mg for men. Hair dietary supplements usually contain from 50 to 500 mg of vitamin C.
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B vitamins B (B1, B2, B3, B5, B6, B9, B12):
- Function: B vitamins play an important role in energy metabolism and the functioning of the nervous system. They are also necessary for the health of hair, skin and nails.
- Scientific data: B vitamins deficiency can lead to hair loss, dry skin, fragility of nails and other problems. Vitamin B5 (pantothenic acid) is involved in the synthesis of coenzyme A, which is important for hair growth. Vitamin B9 (folic acid) is necessary for dividing cells and tissue growth, including hair follicles. Vitamin B12 is necessary for the formation of red blood cells, which deliver oxygen to cells, including cells of hair follicles.
- Dosage: Recommended daily doses of B vitamins vary depending on age, gender and health. The hair dietary supplements usually contain a complex of B vitamins in various dosages.
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Omega-3 fatty acids:
- Function: Omega-3 fatty acids are indispensable fatty acids that have anti-inflammatory properties. They are also necessary for the health of the scalp and hair.
- Scientific data: Omega-3 fatty acids can help reduce the scalp, which can contribute to hair loss. They can also improve blood circulation in the scalp and stimulate hair growth. Some studies show that taking the supplements of omega-3 fatty acids can improve the density and shine of the hair.
- Dosage: The recommended daily dose of omega-3 fatty acids is 250-500 mg EPA and DHA. Hair dietary supplements usually contain from 500 to 1000 mg omega-3 fatty acids.
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L-Cistein:
- Function: L-cysteine is an amino acid that is a component of keratin, the main structural protein of hair.
- Scientific data: L-cysteine can help strengthen hair and improve their structure. It can also contribute to hair growth.
- Dosage: Hair dietary supplements usually contain from 50 to 500 mg L-cysteine.
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Silicon:
- Function: Silicon is a trace element that plays a role in the synthesis of collagen and strengthening connective tissue.
- Scientific data: Silicon can help strengthen hair and improve its elasticity. It can also contribute to hair growth.
- Dosage: Hair dietary supplements usually contain from 10 to 50 mg of silicon.
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Extracts of plants (for example, Serene’s palm extract, green tea extract, horsetail extract):
- Function: Some plant extracts have antioxidant, anti -inflammatory and hormone -regulating properties.
- Scientific data: Saw Palmetto palm extract can block the effect of dihydrotestosterone (DGT), a hormone that plays a role in androgenetic alopecia. Green tea extract has antioxidant properties and can protect hair follicles from damage. Horsetail extract is rich in silicon and can help strengthen the hair.
- Dosage: The dosage of plant extracts varies depending on the specific extract and manufacturer.
Choice of Bad: Criteria and Recommendations
When choosing a dietary supplement from hair loss, the following factors should be taken into account:
- Composition: Study the composition of the dietary supplement and make sure that it contains the ingredients that have proven their effectiveness in the fight against hair loss. Pay attention to the dosage of the ingredients and compliance with their recommended daily doses.
- Quality: Choose dietary supplements from well -known manufacturers who have a good reputation and use high -quality raw materials. Pay attention to the availability of quality certificates and compliance with production standards.
- Output form: Bades from hair loss are produced in various forms: tablets, capsules, powders, liquids. Choose the form of release, which is most convenient for you.
- Reviews: Read the reviews of other consumers about the dietary supplement. However, remember that reviews can be subjective and not always reflect the real effectiveness of the product.
- Consult a doctor: Before starting to take dietary supplement, consult a doctor or a trichologist. The doctor can help determine the cause of hair loss and choose the optimal dietary supplement, taking into account your individual needs and health status.
- Individual features: Consider your individual characteristics, such as allergies, chronic diseases and medications taken. Some dietary supplements can cause allergic reactions or interact with drugs.
List of popular dietary supplements from hair loss (examples, not advertising):
- Solgar Biotin: Contains a high dose of biotin.
- Now Foods Biotin: Available option with a high dose of biotin.
- Nature’s Bounty Hair, Skin & Nails: Complex dietary supplement containing biotin, vitamin C, vitamin E.
- Viviscal Extra Strength: Contains Aminomar C Marine Complex, Biotin, Vitamin C, Iron, Niacin and Zinc.
- Nutrafol: Contains Saw Palmetto, Kurkumin, Ashvaganda and other plant components. (Requires consultation with a doctor due to a possible effect on hormones)
- Sugarbearhair: Jelly vitamins containing biotin, vitamin D, folic acid and other vitamins.
- Perfectil: A complex dietary supplement containing vitamins, minerals and amino acids.
Side effects and precautions
Reception of dietary supplements can cause side effects in some people. The most common side effects include:
- Nausea
- Vomit
- Diarrhea
- Constipation
- Abdominal pain
- Allergic reactions (rash, itching, swelling)
To reduce the risk of side effects, the following precautions should be observed:
- Do not exceed the recommended dosage.
- Start taking a low dose dose and gradually increase it, if necessary.
- Take dietary supplements during meals to improve the absorption of ingredients and reduce the risk of stomach irritation.
- Tell the doctor about all your medicines and dietary supplements to avoid possible interactions.
- Stop taking a dietary supplement and consult a doctor if you have any side effects.
- Do not take dietary supplements during pregnancy and breastfeeding without consulting a doctor.
Alternative methods for combating hair loss
In addition to taking dietary supplements, there are other methods of combating hair: hair loss:
- Proper nutrition: Balanced diet, rich in vitamins, minerals and proteins, is necessary for the health of the hair.
- Hair care: Use soft shampoos and air conditioners, avoid frequent a hairdryer, ironing and other thermal appliances.
- Stress management: Learn to cope with stress, since stress can cause hair loss.
- Medication: In some cases, drug treatment of hair loss may be required, for example, minoxidil or finsteride.
- Cosmetological procedures: There are various cosmetological procedures that can help improve the condition of the hair and stimulate their growth, for example, mesotherapy, plasmolifting and laser therapy.
Conclusion: an integrated approach to the problem of hair loss
The fight against hair loss requires an integrated approach. Dietary supplements can be a useful addition to a healthy lifestyle and proper hair care. However, it is important to remember that dietary supplements are not panacea and cannot cure all the causes of hair loss. Before starting to take dietary supplements, it is necessary to determine the cause of hair loss and consult a doctor. It is also important to observe a healthy lifestyle, eat right, care for hair and avoid stress. Only an integrated approach can help achieve positive results in the fight against hair loss.