What dietary supplements will help with thin hair

What dietary supplements will help with thin hair: deep immersion in the world of nutrients for thick and healthy hair

Thin hair is a problem that many face. They look lifeless, difficult to styling, quickly lose volume and, as a rule, more brittle and are subject to damage. The causes of thin hair can be diverse: genetic predisposition, age -related changes, hormonal imbalance, stress, improper nutrition and deficiency of the necessary vitamins and minerals. While external care products (shampoos, masks, air conditioners) can temporarily improve the appearance of the hair, solve the problem from the inside, filling up the deficiency of the necessary nutrients, biologically active additives (dietary supplements) are capable of.

This article is a comprehensive dietary supplement guide that can potentially help with thin hair. We will consider the most effective ingredients, the mechanism of their action, dosage, contraindications, as well as possible side effects. It is important to remember that before taking any dietary supplements, it is necessary to consult a doctor in order to exclude possible contraindications and make sure their safety for your health.

I. Key nutrients for hair health: the basis of thick and strong hair

Hair health is directly related to the sufficient intake of certain vitamins, minerals and amino acids into the body. The deficiency of these substances can lead to thinning, brittleness and hair loss. Therefore, before proceeding with the choice of a particular dietary supplement, it is important to understand the role of each nutrient in maintaining hair health.

1. BIOTIN (vitamin B7): King of Vitamins for Hair

Biotin, also known as vitamin H or vitamin B7, plays a key role in the metabolism of fats, carbohydrates and proteins. It is necessary for the synthesis of keratin – the main protein, of which the hair, skin and nails consist.

• The mechanism of action: Biotin is involved in carboxylation – the process of adding a carboxyl group (CooH) to the molecule. This process is necessary for the synthesis of fatty acids, gluconeogenesis (the formation of glucose from non -nuclear compounds) and amino acid metabolism. All these processes are important for cellular growth and functioning, including hair growth.
• Biotin deficiency: Biotin deficiency can manifest itself with various symptoms, including thinning of hair, dry skin, fragility of nails, fatigue and depression. However, the Biotin deficiency is relatively rare, since it is contained in many foods, such as eggs, nuts, seeds and liver.
• Dosage: The recommended daily dose of biotin is 30-100 μg. As a dietary supplement to improve the condition of the hair, dosages from 1000 to 5000 μg are often used. It is important to remember that high doses of biotin can affect the results of some laboratory tests, in particular, on the results of the analysis of thyroid hormones. Therefore, before passing the tests, it is necessary to inform the doctor about taking biotin.
• Safety: Biotin is considered safe vitamin, and side effects are rare when taking it. However, in some cases, skin rashes or disorder of the stomach may be observed.

2. Iron: oxygen transporter for hair growth

Iron is an important trace element necessary for the transfer of oxygen in the body. It is a key component of hemoglobin in red blood cells that deliver oxygen to cells, including cells of hair follicles.

• The mechanism of action: Iron is involved in the synthesis of DNA and RNA necessary for cellular growth and division. It also plays a role in the formation of collagen, which strengthens hair and skin.
• Iron deficiency (iron deficiency anemia): Iron deficiency is a common problem, especially among women of reproductive age. Symptoms of iron deficiency include fatigue, weakness, dizziness, pallor of the skin and, of course, loss and thinning of hair. Iron deficiency anemia can lead to heterogene alopecia – the temporal loss of hair caused by a violation of the hair growth cycle.
• Dosage: The recommended daily dose of iron depends on the gender, age and state of health. Women of reproductive age need more iron than men and women in postmenopausa. With iron deficiency, the doctor can prescribe higher doses of iron in the form of dietary supplements. It is important to take iron with food rich in vitamin C, as vitamin C improves iron absorption.
• Iron forms: There are various forms of iron used in dietary supplements:
  • Iron (II) (Ferro): It is easier to digest, but can cause side effects, such as constipation and nausea.
  • Ilers (III) (Ferri): It is absorbed worse, but less likely causes side effects.
  • Iron bisglycinate: It is well absorbed and less likely causes side effects.
• Safety: An excess of iron can be dangerous to health. It can lead to poisoning with iron, damage to organs and even death. Therefore, it is important not to exceed the recommended dose and take iron only as prescribed by the doctor.

3. Zinc: hormone regulator and cell builder

Zinc is an important trace element involved in many biochemical processes in the body, including synthesis of proteins, DNA and RNA. It plays a key role in the growth and division of cells, as well as in the regulation of hormones, including hormones affecting hair growth.

• The mechanism of action: Zinc is necessary for the synthesis of keratin, the main protein, of which the hair consists of. It also participates in the operation of the sebaceous glands, which secrete skin lard, lubricating the hair and scalp. Zinc deficiency can lead to dry hair and brittle hair. In addition, zinc has antioxidant properties and protects cells from damage to free radicals.
• Zinc Deficit: Zinc deficiency can be manifested by various symptoms, including hair loss, skin rashes, a decrease in immunity, visual impairment and loss of appetite.
• Dosage: The recommended daily dose of zinc is 8-11 mg. As a dietary supplement to improve the condition of the hair, dosages from 15 to 30 mg are often used.
• Safety: High doses of zinc can prevent the absorption of copper and iron. Therefore, it is important not to exceed the recommended dose and take zinc only as prescribed by the doctor.

4. Vitamin D: solar vitamin for hair health

Vitamin D is a fat -soluble vitamin that plays an important role in the regulation of the level of calcium and phosphorus in the body. It is also important for the immune system and cell growth, including cells of hair follicles.

• The mechanism of action: Vitamin D is involved in the regulation of the hair growth cycle. Studies have shown that vitamin D deficiency can be associated with hair loss, especially with focal alopecia – an autoimmune disease in which the hair falls out with snacks.
• Vitamin D deficiency: Vitamin D deficiency is a common problem, especially in countries with insufficient sunlight. Symptoms of vitamin D deficiency include fatigue, bones and muscles, reduction of immunity and hair loss.
• Dosage: The recommended daily dose of vitamin D is 600-800 IU (international units). As a dietary supplement to improve the condition of the hair, dosages from 1000 to 5000 IU are often used. It is important to take a blood test to the level of vitamin D to determine the optimal dosage.
• Safety: High doses of vitamin D can lead to toxicity. Symptoms of vitamin D toxicity include nausea, vomiting, constipation and weakness. Therefore, it is important not to exceed the recommended dose and take vitamin D only as prescribed by the doctor.

5. Vitamin C: antioxidant and builder of collagen

Vitamin C (ascorbic acid) is a powerful antioxidant that protects the cells from damage by free radicals. It is also necessary for the synthesis of collagen – a protein that strengthens hair, skin and nails.

• The mechanism of action: Vitamin C helps to absorb iron, which is necessary for hair growth. It also participates in the synthesis of collagen, which gives the hair strength and elasticity.
• Vitamin C deficiency: Vitamin C deficiency can lead to scurvy, disease, characterized by bleeding gums, tooth and hair loss, as well as general weakness.
• Dosage: The recommended daily dose of vitamin C is 75-90 mg. As a dietary supplement to improve the condition of the hair, dosages from 500 to 1000 mg are often used.
• Safety: Vitamin C is considered safe vitamin, and side effects are rare when taking it. However, in some cases, a disorder of the stomach or diarrhea may be observed.

6. B vitamins B (B1, B2, B3, B5, B6, B9, B12): Comprehensive Support for Hair Health

B vitamins are water -soluble vitamins that play an important role in the metabolism of energy and the functioning of the nervous system. They are also important for the health of the skin, hair and nails.

• Vitamin B1 (TIAMIN): It is necessary for the metabolism of carbohydrates and the functioning of the nervous system. Vitamin B1 deficiency can lead to hair loss.
• Vitamin B2 (Riboflavin): It is necessary for cellular growth and functioning. Vitamin B2 deficiency can lead to dry hair.
• Vitamin B3 (Niacin): Improves blood circulation in the scalp, stimulating hair growth. Vitamin B3 deficiency can lead to hair loss and dermatitis.
• Vitamin B5 (pantotenic acid): It is important for the synthesis of coenzyme A, which is involved in the metabolism of fats, carbohydrates and proteins. Vitamin B5 deficiency can lead to hair loss and gray hair.
• Vitamin B6 (Pyridoxin): Participates in the metabolism of amino acids necessary for hair growth. Vitamin B6 deficiency can lead to hair loss and dermatitis.
• Vitamin B9 (folic acid): It is necessary for cellular growth and division. Vitamin B9 deficiency can lead to hair loss and anemia.
• Vitamin B12 (cobalamin): It is necessary for the formation of red blood cells, which deliver oxygen to hair follicles. Vitamin B12 deficiency can lead to hair loss and anemia.
• Dosage: Recommended daily doses of B vitamins vary. It is best to take a complex of B vitamins in to provide the body with all the necessary vitamins in the correct proportions.
• Safety: B vitamins are considered safe vitamins, and side effects are rare when taking them. However, in some cases, stomach disorder or allergic reactions may be observed.

7. Amino acids: Construction blocks for keratin

Amino acids are building blocks of proteins, including keratin, the main protein, of which the hair consists of. Some amino acids are especially important for hair health:

• Cysteine: Amino acid, rich in sulfur, which forms disulfide bonds that strengthen the structure of keratin.
• Lysine: An indispensable amino acid that is involved in the synthesis of collagen and the absorption of iron.
• Methionine: An indispensable amino acid that is involved in the synthesis of cysteine ​​and protects the hair from damage to free radicals.
• Arginine: Improves blood circulation in the scalp, stimulating hair growth.

Reception of dietary supplements with amino acids can help strengthen hair, make it more elastic and reduce fragility.

8. Omega-3 fatty acids: moisturizing and shine

Omega-3 fatty acids are essential fatty acids that are necessary for the health of the skin, hair and heart. They have anti -inflammatory properties and help moisturize the hair and scalp.

• The mechanism of action: Omega-3 fatty acids help improve blood circulation in the scalp, stimulating hair growth. They also reduce inflammation of the scalp, which can lead to hair loss.
• Sources of omega-3 fatty acids: Fish oil, linseed oil, chia seeds and walnuts.
• Dosage: The recommended daily dose of omega-3 fatty acids is 1-2 grams.
• Safety: Omega-3 fatty acids are considered safe fats, and side effects are rare when taking them. However, in some cases, a stomach disorder or a fish taste in the mouth may be observed.

II. Plant extracts and other ingredients used in hair dietary

In addition to vitamins and minerals, plant extracts and other ingredients are often used in hair dietary supplements, which are believed to contribute to the growth and strengthening of hair.

1. Horsetail extract of the field:

Field horsetail is rich in silicon, mineral, which strengthens hair and nails. Silicon is also involved in collagen synthesis.

2. Bamboo extract:

Bamboo is also rich in silicon.

3. Nettle extract:

It is believed that nettle blocks the effect of dihydrotestosterone (DGT), a hormone that can contribute to hair loss.

4. Palmetto extract:

It is also believed that Palmetto blocks the action of DGT.

5. Melatonin:

A hormone regulating the cycle of sleep and wakefulness. Studies have shown that melatonin can stimulate hair growth.

6. Coenzim Q10 (COQ10):

An antioxidant that protects cells from damage by free radicals and improves energy metabolism.

7. Sea collagen:

Collagen from sea springs is easily absorbed by the body and can help strengthen hair, skin and nails.

III. How to choose the right dietary supplement for thin hair: individual approach and recommendations

The choice of a suitable dietary supplement for thin hair is an individual process that depends on the cause of the thinning of the hair, your health state and individual needs. It is important to consider the following factors:

• The reason for the thinning of the hair: If you know the cause of hair thinning (for example, iron deficiency or stress), select dietary supplements containing ingredients that are aimed at eliminating this reason.
• The composition of the dietary supplement: Carefully study the composition of the dietary supplement and make sure that it contains the ingredients that are proven effective for the growth and strengthening of hair.
• Dosage: Make sure that the dosage of each ingredient in the dietary supplement corresponds to the recommended daily dose.
• Bad quality: Choose dietary supplements from reliable manufacturers that guarantee the quality and safety of your products.
• Reviews: Read the reviews of other people who used dietary supplements to get an idea of ​​its effectiveness.
• Consultation with a doctor: Before taking any dietary supplement, it is necessary to consult a doctor in order to exclude possible contraindications and make sure his safety for your health. The doctor can prescribe tests to determine the deficit of which vitamins and minerals you have, and recommend a suitable dietary supplement.

IV. Contraindications and side effects of receiving hair dietary supplements

Like any other additives, hair dietary supplements can have contraindications and side effects. It is important to consider the following points:

• Allergies: Before taking Bad, make sure that you do not have an allergy to any of its ingredients.
• Interaction with drugs: Bades can interact with some drugs. If you take any medicine, be sure to consult a doctor before taking a dietary supplement.
• Pregnancy and breastfeeding: Some dietary supplements are not recommended for taking during pregnancy and breastfeeding.
• Side effects: Some dietary supplements can cause side effects, such as stomach disorder, nausea, constipation, diarrhea, skin rashes and headaches. If you have any side effects, stop taking the dietary supplement and consult a doctor.

V. Additional recommendations to strengthen thin hair

In addition to taking dietary supplements, to strengthen thin hair, it is important to follow the following recommendations:

• Proper nutrition: Eat in a balanced and include in your diet products rich in vitamins, minerals and amino acids necessary for hair health.
• Hair care: Use soft shampoos and air conditioners designed for thin hair. Avoid frequent use of a hairdryer, ironing and curling iron.
• Sun protection: Protect the hair from the sun using a hat or scarf.
• Avoid stress: Stress can negatively affect hair health. Try to avoid stressful situations and engage in relaxing practices, such as yoga or meditation.
• Regular head massage: The head massage improves blood circulation in the scalp, stimulating hair growth.

Remember that improving the condition of thin hair is a process that takes time and patience. Do not expect instant results from taking dietary supplements. It is important to adhere to a healthy lifestyle, properly care for your hair and take dietary supplements in accordance with the doctor’s recommendations. Compliance with these recommendations will help you strengthen your hair, make it more thick and healthy.