How to choose effective dietary supplements for hair growth

How to choose effective dietary supplements for hair growth: Detailed guidance

I. Understanding the causes of hair loss and factors affecting growth

Before proceeding with the choice of dietary supplements, it is necessary to realize the reasons underlying the problem of hair loss and slowing down their growth. Hair is an indicator of the general condition of the body, and their health depends on many factors. The wrong choice of dietary supplements without taking into account these factors may be ineffective or even harm.

A. Genetic predisposition (androgenetic alopecia):

Androgenetic alopecia, also known as baldness by male or female type, is the most common cause of hair loss. It is due to the genetic sensitivity of hair follicles to dihydrotestosterone (DGT), a hormone formed from testosterone. DGT causes miniaturization of hair follicles, which leads to thinning and shortening of the hair, and then to their loss.

• The mechanism of action: DGT associates with receptors in hair follicles, breaking the hair growth cycle. The anagen phase (growth) is shortened, and the heterogene phase (rest) lengthens.
• Symptoms: In men, hair loss usually begins with a bald spot on the forehead and crown. In women – with the expansion of the parting and the general thinning of the hair.
• Influence of dietary supplement: Some dietary supplements can help slow down the progression of androgenetic alopecia, blocking DGT or stimulating hair growth. However, dietary supplements cannot completely turn the baldness, especially in the later stages.

B. Nutrient deficiency:

The lack of certain vitamins, minerals and other nutrients can negatively affect the health of the hair and lead to its loss, brittleness and deceleration of growth.

• Iron: Iron is necessary for transferring oxygen to hair follicles. Iron deficiency (iron deficiency anemia) is a common cause of hair loss, especially in women.
  • Symptoms: Fatigue, weakness, pallor of the skin, dizziness, headaches, hair loss.
  • Role in dietary supplements: Iron preparations can help restore iron level and stop hair loss caused by iron deficiency. It is important to take a blood test for ferritin (an indicator of iron reserves in the body) before taking iron drugs.
• Zinc: Zinc plays an important role in the growth and restoration of fabrics, including hair follicles. It also participates in the synthesis of the protein necessary for the formation of hair.
  • Symptoms: Hair loss, dry skin, fragility of nails, impairment of immunity.
  • Role in dietary supplements: Zinc drugs can help improve the condition of the hair and stop their loss caused by zinc deficiency.
• Biotin (Vitamin B7): Biotin is necessary for the metabolism of amino acids that consists of keratin – the main protein of the hair.
  • Symptoms: Hair loss, fragility of nails, skin rashes. Biotin deficiency is rare, but can occur with prolonged antibiotics or in some diseases.
  • Role in dietary supplements: Biotin is often added to a dietary supplement for hair, although its effectiveness in the absence of a deficiency remains controversial.
• Vitamin D: Vitamin D plays a role in the regulation of hair growth and the formation of new hair follicles.
  • Symptoms: Hair loss, fatigue, muscle weakness, bone pain.
  • Role in dietary supplements: Vitamin D preparations can help stop hair loss caused by vitamin D deficiency. It is recommended to take a blood test to vitamin D before taking drugs.
• B vitamins (especially B12 and folic acid): B vitamins are necessary for the formation of red blood cells, which transfer oxygen to hair follicles.
  • Symptoms: Hair loss, weakness, fatigue, anemia.
  • Role in dietary supplements: B vitamins are often added to the hair dietary supplement, as they play an important role in hair growth and hair.
• Omega-3 fatty acids: Omega-3 fatty acids have anti-inflammatory properties and can contribute to the health of the scalp and hair growth.
  • Symptoms: Dryness of the scalp, brittle hair, inflammation of the scalp.
  • Role in dietary supplements: Omega-3 fatty acids can help improve the condition of the scalp and promote hair growth.
• Protein: Hair consists mainly of keratin protein. The lack of protein in the diet can lead to a slowdown in hair growth and their loss.
  • Symptoms: Hair loss, fragility of nails, swelling, loss of muscle mass.
  • Role in dietary supplements: Although dietary supplements rarely contain a large amount of protein, it is important to provide sufficient intake of protein with food.

C. Hormonal changes:

Hormonal changes, such as pregnancy, childbirth, menopause, thyroid diseases and polycystic ovary syndrome (SPKU), can affect hair growth and lead to their loss.

• Pregnancy and childbirth: During pregnancy, the level of estrogen in the body increases, which leads to an improvement in hair growth. After childbirth, the level of estrogen drops sharply, which can cause temporary hair loss (postpartum alopecia).
  • Influence of dietary supplement: Some dietary supplements containing vitamins and minerals can help restore hair condition after childbirth. It is important to consult a doctor before taking any dietary supplements during pregnancy and breastfeeding.
• Menopause: A decrease in estrogen levels during menopause can lead to thinning of the hair and its loss.
  • Influence of dietary supplement: Some dietary supplements containing phytoestrogens (plant analogues of estrogen) can help alleviate the symptoms of menopause, including hair loss. However, their effectiveness and safety require further research.
• Thyroid diseases (hypothyroidism and hyperthyroidism): Thyroid diseases can affect the hormonal balance and lead to hair loss.
  • Influence of dietary supplement: Bad cannot replace the treatment of thyroid diseases. It is important to consult a doctor for diagnosis and treatment.
• Polycystic ovary syndrome (PCU): Pska is a hormonal violation that can cause an excess of androgens (male hormones) in women. This can lead to a male hair loss, acne and hirsutism (excessive hair growth on the face and body).
  • Influence of dietary supplement: Some dietary supplements containing inositol, chrome and other substances can help improve the hormonal balance with PCO and reduce hair loss. However, their effectiveness requires further research.

D. Stress:

Chronic stress can negatively affect the health of the hair and lead to its loss (heterogene alopecia).

• The mechanism of action: Stress can cause the release of cortisol, stress hormone, which can disrupt the hair growth cycle and lead to their loss.
• Symptoms: Sudden hair loss a few months after a stressful event.
• Influence of dietary supplement: Bad containing adaptogens (plant substances that help the body adapt to stress), such as Ashvaganda, Rhodiola pink and ginseng, can help reduce the effect of stress on the hair.

E. Medicines and medical procedures:

Some drugs (for example, antidepressants, anticoagulants, beta-blockers, chemotherapy) and medical procedures (for example, radiation therapy) can cause hair loss.

• The mechanism of action: Some drugs can violate the hair growth cycle or damage the hair follicles.
• Influence of dietary supplement: In some cases, dietary supplements can help reduce hair loss caused by medicines or medical procedures. It is important to consult a doctor before taking any dietary supplement.

F. The scalp diseases (for example, seborrheic dermatitis, psoriasis, fungal infections):

Scalp diseases can lead to inflammation, itching and peeling, which can disrupt hair growth and lead to their loss.

• Influence of dietary supplement: Bad can help improve the condition of the scalp and reduce inflammation. However, they cannot replace the treatment of diseases of the scalp. It is important to contact a dermatologist for diagnosis and treatment.

G. Incorrect hair care:

Aggressive styling methods (for example, frequent use of a hairdryer, ironing, chemical curling), tight hairstyles, frequent dyeing and discoloration can damage the hair and lead to its fragility and loss.

• Influence of dietary supplement: Bad can help strengthen hair and make it more resistant to damage. However, it is also important to avoid aggressive styling methods and use gentle hair care products.

II. Key ingredients in dietary supplements for hair growth and their effect

After determining the possible causes of hair loss, it is necessary to study the composition of dietary supplements and understand which ingredients can be useful for a specific situation.

A. Vitamins:

• Biotin (Vitamin B7): Improves the structure of keratin, the main protein of the hair.
  • Efficiency: Effective with a deficiency of biotin, which is rare. In most cases, additional intake of biotin does not lead to a significant improvement in hair growth.
  • Dosage: 2.5-5 mg per day.
  • Cautions: High doses of biotin can distort the results of some laboratory tests.
• Vitamin D: Stimulates the growth of hair follicles.
  • Efficiency: Effective with vitamin D. deficiency.
  • Dosage: 1000-5000 IU per day.
  • Cautions: An overdose of vitamin D can lead to hypercalcemia (an increased level of calcium in the blood).
• B vitamins B (B12, folic acid, niacin, pantothenic acid): They participate in cell metabolism and contribute to the formation of red blood cells, which transfer oxygen to hair follicles.
  • Efficiency: Effective with a deficiency of B vitamins B.
  • Dosage: Varies depending on vitamin.
  • Cautions: Some vitamins of group B can cause redness of the skin (niacin).
• Vitamin A: Supports the health of the scalp and promotes the production of sebum, which moisturizes the hair.
  • Efficiency: Effective with vitamin A.
  • Dosage: 5000 IU per day.
  • Cautions: An overdose of vitamin A can be toxic.
• Vitamin C: An antioxidant that protects the hair follicles from damage caused by free radicals. It also participates in the synthesis of collagen, which is necessary for the health of the hair.
  • Efficiency: Improves the general condition of the hair and scalp.
  • Dosage: 500-1000 mg per day.
  • Cautions: In high doses can cause stomach disorder.
• Vitamin E: An antioxidant that improves blood circulation in the scalp and promotes hair growth.
  • Efficiency: Improves the general condition of the hair and scalp.
  • Dosage: 400 me per day.
  • Cautions: In high doses, the risk of bleeding can increase.

B. Minerals:

• Iron: It is necessary to transfer oxygen to hair follicles.
  • Efficiency: Effective for iron deficiency anemia.
  • Dosage: 18-45 mg per day.
  • Cautions: It can cause constipation and other digestive problems. It is important to take with vitamin C to improve assimilation.
• Zinc: Participates in the growth and restoration of fabrics, including hair follicles.
  • Efficiency: Effective with zinc deficiency.
  • Dosage: 15-30 mg per day.
  • Cautions: It can cause nausea and vomiting.
• Selenium: An antioxidant that protects the hair follicles from damage.
  • Efficiency: Improves the general condition of the hair and scalp.
  • Dosage: 55-200 mcg per day.
  • Cautions: An overdose of selenium can be toxic.
• Magnesium: Participates in protein metabolism and promotes hair growth.
  • Efficiency: Improves the general condition of the hair and scalp.
  • Dosage: 200-400 mg per day.
  • Cautions: It can cause diarrhea.

C. Amino acids:

• L-Cistein: The main component of keratin, the protein made of which the hair consists of.
  • Efficiency: Improves the structure and strength of the hair.
  • Dosage: 500-1000 mg per day.
  • Cautions: It can cause a stomach disorder.
• L-Lisin: It is necessary for the synthesis of collagen, which is important for the health of the hair.
  • Efficiency: Improves growth and hair structure.
  • Dosage: 500-1000 mg per day.
  • Cautions: It can cause nausea and vomiting.

D. Plant extracts:

• Saw Palmetto (dwarf palm fruit extract): Blocks DGT, a hormone that causes an androgenetic alopecia.
  • Efficiency: It can help slow down the progression of androgenetic alopecia.
  • Dosage: 160-320 mg per day.
  • Cautions: It can cause a stomach disorder and a decrease in libido.
• Horsetail Extract (horsetail extract): Contains silicon, which strengthens the hair and improves their structure.
  • Efficiency: Improves the strength and shine of the hair.
  • Dosage: 300-600 mg per day.
  • Cautions: It can interact with some drugs.
• Green Tea Extract (green tea extract): Contains antioxidants that protect hair follicles from damage.
  • Efficiency: Improves the general condition of the hair and scalp.
  • Dosage: 300-400 mg per day.
  • Cautions: It can cause insomnia and anxiety.
• GINSENG (ginseng): It stimulates the growth of hair follicles and improves blood circulation in the scalp.
  • Efficiency: Improves hair growth and strength.
  • Dosage: Varies depending on the type of ginseng.
  • Cautions: It can cause insomnia, anxiety and an increase in blood pressure.
• Pygeum Africanum (African plum extract): Blocks DGT.
  • Efficiency: It can help slow down the progression of androgenetic alopecia.
  • Dosage: 50-100 mg per day.
  • Cautions: It can cause a stomach disorder.
• Rosemary Oil (rosemary oil): It stimulates the growth of hair follicles and improves blood circulation in the scalp.
  • Efficiency: Improves hair growth and strength.
  • Dosage: It is added to shampoos and other hair care products. Not recommended for oral administration.
  • Cautions: It can cause skin irritation.

E. Other ingredients:

• Collagen: Protein, which forms the basis of connective tissue, including the scalp.
  • Efficiency: Improves the elasticity of the scalp and can contribute to hair growth.
  • Dosage: 10-20 g per day.
  • Cautions: It can cause a stomach disorder.
• Omega-3 fatty acids: They have anti -inflammatory properties and can contribute to the health of the scalp.
  • Efficiency: Improve the condition of the scalp and hair.
  • Dosage: 1-3 g per day.
  • Cautions: They can cause a fish taste in the mouth.
• Melatonin: The hormone that regulates the sleeping cycle. Some studies show that melatonin can contribute to hair growth.
  • Efficiency: Additional studies are required.
  • Dosage: 1-3 mg before bedtime.
  • Cautions: It can cause drowsiness.

III. Criteria for choosing dietary supplements for hair growth

The choice of dietary supplements for hair growth requires a careful approach and accounting for many factors.

A. Determining the cause of hair loss:

The first and most important step is to determine the cause of hair loss. Without this, it will be extremely difficult to choose an effective dietary supplement.

• Consultation with a doctor (trichologist, dermatologist, endocrinologist): The most reliable way to determine the cause of hair loss is to consult a doctor. The doctor will conduct an examination, collect the anamnesis and prescribe the necessary tests (for example, a blood test for hormones, iron, vitamins, trace elements).
• Independent analysis: If there is no way to consult a doctor, you can try to independently analyze factors that can affect hair health (genetic predisposition, nutrition, stress, drugs, diseases).

B. Study of the composition of dietary supplements:

After determining the possible cause of hair loss, it is necessary to carefully study the composition of the dietary supplement and make sure that it contains the ingredients that can be useful in this case.

• The presence of key ingredients: Make sure that the dietary supplement contains the necessary vitamins, minerals, amino acids and plant extracts that meet your needs.
• Dosage of ingredients: Pay attention to the dosage of each ingredient. The dosage should be high enough to ensure the effect, but not so high as to cause side effects.
• The quality of the ingredients: Choose dietary supplements containing high -quality ingredients from reliable manufacturers.

C. The choice of a reliable manufacturer:

It is important to choose dietary supplements from reliable manufacturers that guarantee the quality and safety of their products.

• Reputation manufacturer: Study the reputation of the manufacturer. Read customer reviews, check for quality certificates.
• Certification: Make sure the dietary supplement has a quality certificate (for example, GMP).
• Place of production: Give preference to dietary supplements produced in countries with a high level of quality control (for example, USA, Canada, Europe).

D. Form Issue Bad:

A dietary supplement for hair growth is produced in various shapes (tablets, capsules, powders, liquids, shampoos, masks). The choice of release form depends on personal preferences and convenience of application.

• Tablets and capsules: Convenient in use, easy to dose.
• Powders: You can add to drinks and food.
• Liquids: They are quickly absorbed.
• Shampoos and masks: Apply directly to the scalp, which can be useful for diseases of the scalp.

E. Reviews and recommendations:

Before buying dietary supplements, it is useful to read the reviews of other customers and find out the recommendations of doctors and specialists.

• Customer reviews: Read reviews on the websites of online stores, forums and on social networks. Pay attention to the reviews that contain detailed information about the results of the use of dietary supplements.
• Recommendations of doctors and specialists: Consult a doctor or a trichologist to get recommendations for the choice of dietary supplements.

F. Price Bad:

The price of dietary supplements can vary depending on the manufacturer, composition and form of release. You should not choose the cheapest dietary supplement, as it can be of poor quality. However, the high price does not always guarantee effectiveness.

• The ratio of price and quality: Choose a dietary supplement that offers the optimal price ratio.
• Reference: Compare dietary supplements from different manufacturers.

G. Contraindications and side effects:

Before taking dietary supplements, it is necessary to carefully familiarize yourself with contraindications and possible side effects.

• Individual intolerance: Make sure that you do not have an allergy to the ingredients that are part of the dietary supplement.
• Interaction with drugs: If you take any drugs, consult a doctor to make sure that dietary supplement does not interact with them.
• Side effects: Carefully follow your condition during the admission of dietary supplements. If you notice any side effects, stop taking and consult a doctor.

IV. Expected results and terms

It is important to understand that dietary supplements are not a miraculous tool and cannot guarantee an instant result. To achieve the visible effect, it is necessary to take dietary supplements regularly for a long time (at least 3-6 months).

• Gradual improvement: Expect a gradual improvement in hair condition (decrease in loss, increase in shine and volume).
• Individual results: The results can vary depending on the cause of hair loss, individual characteristics of the body and other factors.
• Complex approach: To achieve the best results, it is recommended to use dietary supplements in combination with proper nutrition, hair care and lifestyle.

V. Rules for taking dietary supplements for hair growth

To get the maximum benefit from the reception of dietary supplements, certain rules must be followed.

• Dosage compliance: Take dietary supplements in strict accordance with the instructions. Do not exceed the recommended dosage.
• Regularity of reception: Take dietary supplements regularly, do not miss the receptions.
• Food combination: Some dietary supplements are recommended to be taken while eating to improve their absorption.
• Drink enough water: Drink dietary supplements with a sufficient amount of water.
• Observation of the condition: Carefully follow your condition during the admission of dietary supplements. If you notice any side effects, stop taking and consult a doctor.

VI. Alternatives for dietary supplements for hair growth

In addition to dietary supplements, there are other ways to improve hair growth.

A. Proper nutrition:

Balanced diet, rich in proteins, vitamins and minerals, is necessary for the health of the hair.

• Products rich in protein: Meat, fish, eggs, dairy products, legumes.
• Ground products: Red meat, liver, spinach, buckwheat.
• Products rich in zinc: Seafood, nuts, seeds.
• Products rich in biotin: Eggs, nuts, seeds, avocados.
• Products rich in vitamin D: Fish, egg yolk, mushrooms.
• Products rich in omega-3 fatty acids: Fat fish, linen seed, walnuts.

B. Proper hair care:

Careful hair care will help prevent damage and loss.

• Using gentle shampoos and air conditioners: Choose shampoos and air conditioners without sulfates, parabens and silicones.
• Avoiding aggressive styling methods: Limit the use of a hairdryer, ironing and curling iron.
• Rare staining and bleaching: Color and bleach your hair as little as possible.
• Sun protection: Protect the hair from the sun using a hat or special products.
• Scalp massage: Regular scalp massage improves blood circulation and stimulates hair growth.

C. Reducing stress:

Stress can negatively affect hair health.

• Regular physical exercises: Physical exercises help reduce stress.
• Sufficient sleep: Try to sleep at least 7-8 hours a day.
• Meditation and yoga: Meditation and yoga help to relax and reduce stress.
• Hobbies and communication with friends: Do your favorite business and communicate with friends and loved ones.

D. Drug treatment:

In some cases, drug treatment is required to treat hair loss.

• Minoxidil: It stimulates hair growth and increases the blood supply to the hair follicles.
• Finasters: Blocks DGT, a hormone that causes an androgenetic alopecia.
• Corticosteroids: Used to treat diseases of the scalp that cause hair loss.

VII. CONCLUSION

The choice of effective dietary supplements for hair growth is a complex process that requires an attentive approach and accounting for many factors. It is important to determine the cause of hair loss, study the composition of dietary supplements, choose a reliable manufacturer and observe the reception rules. Remember that dietary supplements are not a miraculous tool and to achieve the visible effect, it is necessary to stock up and use them in combination with proper nutrition, hair care and lifestyle. In case of doubt, it is recommended to consult a doctor or trichologist to receive a professional consultation.