Natural dietary supplements for healthy hair growth

Natural dietary supplements for healthy hair growth: comprehensive leadership

Chapter 1: Hair as an indicator of health: Fundamentals of trichology and physiology of hair

1. Hair growth cycle: anagen, catagen, telogen.

   • A detailed description of each phase: duration, cell processes, factors of influence.
   • The influence of age, gender, genetics on the duration of phases.
   • Phase imbalance: causes and consequences (hair loss, slow growth).

2. Hair structure: cuticle, bark, core.

   • Circulus: a protective layer, the structure of scales, the role in the splendor and strength of the hair. Damage to the cuticle: causes and methods of recovery.
   • Bark: the main mass of the hair, contains a melanin pigment responsible for color. The influence of chemical effects (staining, curling) on ​​the bark.
   • Core: not in all hair, the role is not fully studied.

3. Hair follicle: Production center.

   • The structure of the follicle: onion, papilla, sebaceous glands.
   • Follicle’s blood supply: role in nutrition and hair growth.
   • Factors affecting the health of the follicle: hormones, nutrition, stress.

4. Factors affecting health and hair growth: internal and external.

   • Internal factors:
     • Genetics: hereditary predisposition to baldness (androgenic alopecia).
     • Hormonal background: the role of androgens, estrogens, thyroid hormones. Hormone imbalance: causes and consequences for hair.
     • Age: slowing hair growth with age, changing the structure of the hair.
     • Diseases: autoimmune diseases, infections, dermatological problems.
     • Medicines: side effects of some drugs (chemotherapy, antidepressants).
     • Nutrition: deficiency of vitamins, minerals, proteins, fats.
     • Stress: the effect of stress on hormonal background and blood supply to follicles.
   • External factors:
     • Climate: exposure to ultraviolet radiation, cold, dry air.
     • Environmental pollution: toxins, heavy metals.
     • Mechanical damage: improper combing, tight hairstyles, the thermal effects of a hairdryer and an iron.
     • Chemical effects: staining, curling, straightening.
     • Incorrect care: the use of aggressive shampoos and styling products.

5. Diagnosis of hair problems: to whom to contact and what tests to pass.

   • Trichologist: a specialist in the health of hair and scalp. When to contact a trichologist.
   • Dermatologist: a specialist in skin diseases, including scalp.
   • Endocrinologist: hormonal disorders.
   • Analyzes:
     • General blood test: identification of anemia, inflammatory processes.
     • Analysis for thyroid hormones: TTG, T3, T4.
     • Iron analysis: ferritin, serum iron, OZHSS.
     • Analysis for vitamin D.
     • Trichogram: microscopic hair examination for assessing growth phases.
     • Spectral hair analysis for trace elements: identification of a deficiency or excess of trace elements.

Chapter 2: The main vitamins and minerals for hair growth: scientific data and mechanisms of action.

1. Vitamin A (retinol): role in cell growth and head of the scalp.

   • The mechanism of action: the effect on the differentiation of cells, the synthesis of keratin.
   • Hair benefits: improving the structure of the hair, preventing dryness and brittleness, growth stimulation.
   • Sources of vitamin A: animal products (liver, eggs, dairy products), plant sources (carrots, spinach, pumpkin).
   • The deficiency and excess of vitamin A: symptoms and consequences. Recommended daily dose.

2. B vitamins B: Hair health team.

   • Vitamin B1 (Tiamin): participation in the energy metabolism necessary for hair growth.
   • Vitamin B2 (riboflavin): important for cellular respiration and cell renewal.
   • Vitamin B3 (Niacin): improves blood circulation in the scalp, stimulates hair growth.
   • Vitamin B5 (pantothenic acid): strengthens the hair, gives shine, prevents gray hair.
   • Vitamin B6 (pyridoxine): Participates in the metabolism of amino acids necessary for the synthesis of keratin.
   • Vitamin B7 (BIOTIN): strengthens hair and nails, prevents hair loss.
   • Vitamin B9 (folic acid): necessary for dividing cells and hair growth.
   • Vitamin B12 (cyanocobalamin): participates in the formation of red blood cells, which deliver oxygen to hair follicles.
   • Sources of B vitamins B: meat, fish, eggs, dairy products, whole grain products, legumes, nuts, green vegetables.
   • B vitamins deficiency: symptoms and consequences. Recommended daily doses.
   • The interaction of group B vitamins: synergistic effect with joint administration.

3. Vitamin C (ascorbic acid): antioxidant protection and stimulation of collagen.

   • The mechanism of action: cell protection from free radicals, stimulation of collagen synthesis necessary to strengthen hair.
   • Hair benefits: improving blood circulation in the scalp, strengthening of hair follicles, protection against damage.
   • Sources of vitamin C: citrus fruits, kiwi, strawberries, bell pepper, broccoli.
   • Vitamin C deficiency: symptoms and consequences. Recommended daily dose.

4. Vitamin D (calciferol): role in hair growth and immune system.

   • The mechanism of action: regulation of cell growth, effect on the immune system.
   • Hair benefits: stimulation of hair growth, preventing hair loss.
   • Sources of vitamin D: sunlight, oily fish (salmon, tuna), egg yolks, enriched products.
   • Vitamin D deficiency: symptoms and consequences. Recommended daily dose.
   • Interaction with calcium: it is necessary for the assimilation of calcium, important for the health of bones and hair.

5. Vitamin E (Tocopherol): protection against oxidative stress and improving blood circulation.

   • The mechanism of action: antioxidant cell protection, improvement of blood circulation.
   • Hair benefits: protection against damage to free radicals, improving the nutrition of hair follicles, stimulation of hair growth.
   • Sources of vitamin E: vegetable oils (sunflower, olive, almond), nuts, seeds, green vegetables.
   • Vitamin E deficiency: symptoms and consequences. Recommended daily dose.

6. Iron: oxygen for healthy hair.

   • The mechanism of action: participation in the transportation of oxygen to cells necessary for hair growth.
   • Hair benefits: preventing hair loss, stimulation of hair growth.
   • Iron sources: red meat, liver, seafood, legumes, green vegetables.
   • Iron deficiency (iron deficiency anemia): symptoms and consequences. Recommended daily dose.
   • Forms of iron: hemal (from animal sources) and non -hemic (from plant sources). Digestibility.

7. Zinc: is important for the synthesis of protein and the functioning of the sebaceous glands.

   • The mechanism of action: participation in the synthesis of protein (keratin), regulation of the sebaceous glands.
   • Hair benefits: hair strengthening, preventing hair loss, regulation of the oily scalp.
   • Sources of zinc: meat, seafood, nuts, seeds, legumes.
   • Circus deficiency: symptoms and consequences. Recommended daily dose.

8. Selenium: antioxidant protection and regulation of thyroid hormones.

   • The mechanism of action: antioxidant cell protection, participation in the regulation of thyroid hormones.
   • Hair benefits: protection against damage to free radicals, maintaining the health of the thyroid gland necessary for hair growth.
   • Sources of Selena: Brazilian nuts, seafood, meat, eggs.
   • Selena deficiency: symptoms and consequences. Recommended daily dose.

9. Magnesium: participation in energy exchange and decrease in stress.

   • The mechanism of action: participation in energy exchange, regulation of the nervous system, a decrease in stress.
   • Hair benefits: improving blood circulation in the scalp, a decrease in stress, which can cause hair loss.
   • Sources of magnesium: green vegetables, nuts, seeds, legumes, whole grain products.
   • Magnesium deficiency: symptoms and consequences. Recommended daily dose.

10. Silicon: strengthening the structure of the hair and stimulation of collagen.

    • The mechanism of action: participation in the synthesis of collagen, strengthening the structure of the hair.
    • Hair benefits: strengthening hair, giving shine, stimulation of growth.
    • Silicon sources: oats, rice, bananas, green beans.
    • Silicon deficit: symptoms and consequences. Recommended daily dose.

Chapter 3: Herbal Hair Grassing: Nature Strength in Beauty.

1. Saw Palmetto (with palmetto): Blocks DHT and prevents hair loss.

   • The mechanism of action: inhibiting 5-alpha reductase, enzyme that turns testosterone into dihydrotestosterone (DHT), a hormone responsible for androgenic alopecia.
   • Hair benefits: preventing hair loss in men and women with androgenic alopecia.
   • Dosage and side effects: recommended dose, possible side effects (digestive disorders, headache).

2. GINSENG (ginseng): stimulates hair growth and improves blood circulation.

   • The mechanism of action: improving blood circulation in the scalp, stimulation of hair growth, antioxidant protection.
   • Hair benefits: stimulation of hair growth, strengthening hair follicles, damage protection.
   • Dosage and side effects: recommended dose, possible side effects (insomnia, nervousness).

3. Horsetail (horsetail): Silicon source to strengthen hair.

   • The mechanism of action: a high silicon content necessary to strengthen the structure of the hair and stimulate collagen.
   • Hair benefits: strengthening hair, giving shine, stimulation of growth.
   • Dosage and side effects: recommended dose, possible side effects (stomach irritation). Important: make sure that there are no impurities of other plants (for example, swamp horsetail).

4. Brahmi (Brahi): improves blood circulation and relieves stress.

   • The mechanism of action: improvement of blood circulation in the scalp, adaptogenic effect (decrease in stress).
   • Hair benefits: stimulation of hair growth, strengthening hair follicles, reducing stress that can cause hair loss.
   • Dosage and side effects: recommended dose, possible side effects (stomach disorder, headache).

5. Amla (amla): a rich source of vitamin C and antioxidants.

   • The mechanism of action: high vitamin C content, antioxidant cell protection, improvement of blood circulation.
   • Hair benefits: strengthening hair, giving shine, protecting against damage to free radicals, growth stimulation.
   • Dosage and side effects: the recommended dose is usually well tolerated.

6. Green Tea Extract (green tea extract): DHT antioxidant protection and lock.

   • The mechanism of action: antioxidant cell protection, inhibiting 5-alpha reductase (DHT lock).
   • Hair benefits: protection against damage to free radicals, preventing hair loss with androgenic alopecia.
   • Dosage and side effects: recommended dose, possible side effects (insomnia, nervousness).

7. Rosemary (rosemary): stimulates hair growth and improves blood circulation.

   • The mechanism of action: improving blood circulation in the scalp, stimulation of hair growth, antioxidant protection.
   • Hair benefits: stimulation of hair growth, strengthening hair follicles, damage protection.
   • Dosage and side effects: the recommended dose is usually well tolerated. Can be used in the form of essential oil for massage of the scalp (diluted in basic oil).

8. Nettle (nettle): a rich source of vitamins and minerals.

   • The mechanism of action: high content of vitamins (A, C, K), minerals (iron, silicon), antioxidant protection.
   • Hair benefits: strengthening hair, giving shine, stimulation of growth, preventing loss.
   • Dosage and side effects: recommended dose, possible side effects (stomach irritation).

9. Fo-Ti (Gotha Kola): stimulates hair growth and prevents gray hair.

   • The mechanism of action: improving blood circulation in the scalp, stimulation of hair growth, antioxidant protection. It is traditionally used to prevent premature gray hair.
   • Hair benefits: stimulation of hair growth, strengthening hair follicles, slowing down the appearance of gray hair.
   • Dosage and side effects: recommended dose, possible side effects (stomach disorder, skin rash).

10. Fenugreek: improves hair growth and moisturizes the scalp.

    • The mechanism of action: contains protein and lecithin, which strengthen the hair and moisturize the scalp.
    • Hair benefits: stimulation of hair growth, strengthening hair follicles, moisturizing the scalp, preventing dandruff.
    • Dosage and side effects: recommended dose, possible side effects (stomach disorder, allergic reactions). A characteristic smell.

Chapter 4: Amino acids for hair growth: Construction blocks of keratin.

1. L-cysteine: the main component of keratin.

   • The mechanism of action: is a building block of keratin, the main protein of the hair.
   • Hair benefits: strengthening hair, giving strength, stimulation of growth.
   • Sources: meat, eggs, dairy products, legumes.
   • Dosage and side effects: recommended dose, possible side effects (stomach disorder).

2. L-Lisin: participates in the synthesis of collagen and the absorption of iron.

   • The mechanism of action: participates in the synthesis of the collagen necessary to strengthen hair, improves the absorption of iron.
   • Hair benefits: hair strengthening, growth stimulation, preventing hair loss associated with iron deficiency.
   • Sources: meat, fish, eggs, legumes.
   • Dosage and side effects: recommended dose, possible side effects (stomach disorder).

3. L-metionine: participates in the synthesis of keratin and antioxidant protection.

   • The mechanism of action: participates in the synthesis of keratin, antioxidant cell protection.
   • Hair benefits: strengthening hair, giving strength, protection against damage to free radicals.
   • Sources: meat, fish, eggs, dairy products, legumes.
   • Dosage and side effects: recommended dose, possible side effects (stomach disorder).

4. L-Arginine: Improves blood circulation in the scalp.

   • The mechanism of action: the predecessor of nitrogen oxide (No), which expands blood vessels and improves blood circulation.
   • Hair benefits: improving the nutrition of hair follicles, stimulation of hair growth.
   • Sources: meat, fish, nuts, seeds.
   • Dosage and side effects: recommended dose, possible side effects (stomach disorder).

5. Taurin: Participates in the formation of hair follicles.

   • The mechanism of action: participates in the formation of hair follicles and protects them from damage.
   • Hair benefits: stimulation of hair growth, strengthening hair follicles.
   • Sources: meat, fish, eggs.
   • Dosage and side effects: the recommended dose is usually well tolerated.

Chapter 5: Other natural dietary supplements for hair growth: omega-3 fatty acids, probiotics, collagen.

1. Omega-3 fatty acids: anti-inflammatory effect and health of the scalp.

   • The mechanism of action: anti -inflammatory effect, improvement of the health of the scalp, hydration of the skin.
   • Hair benefits: reducing inflammation, improving the nutrition of hair follicles, giving shine to the hair.
   • Sources: fatty fish (salmon, sardins, mackerel), linen seed, chia.
   • Dosage and side effects: recommended dose, possible side effects (fish taste, stomach disorder).

2. Probiotics: intestinal health and assimilation of nutrients.

   • The mechanism of action: improving intestinal health, improving the absorption of nutrients, strengthening the immune system.
   • Hair benefits: improving the absorption of vitamins and minerals necessary for hair growth, a decrease in inflammation, which can affect hair loss.
   • Sources: fermented products (yogurt, kefir, sauerkraut), probiotic additives.
   • Dosage and side effects: the recommended dose is usually well tolerated.

3. Collagen: strengthens the structure of the hair and supports the health of the scalp.

   • The mechanism of action: the main protein of connective tissue, strengthens the structure of the hair, supports the health of the scalp.
   • Hair benefits: strengthening hair, giving strength, improving elasticity, moisturizing the scalp.
   • Sources: bone broth, gelatin, collagen additives.
   • Dosage and side effects: the recommended dose is usually well tolerated.

4. Black shed oil: anti -inflammatory and antioxidant effects.

   • The mechanism of action: contains thymokhinon, which has anti -inflammatory, antioxidant and antibacterial effects.
   • Benefits for hair: reducing inflammation of the scalp, improvement of blood circulation, stimulation of hair growth, preventing loss.
   • Dosage and side effects: recommended dose, possible side effects (stomach disorder).

5. Rosemary oil (Rosemary Oil): stimulates blood circulation and strengthens the hair follicles.

   • The mechanism of action: improving blood circulation in the scalp, stimulation of hair growth, antioxidant protection.
   • Hair benefits: stimulation of hair growth, strengthening hair follicles, damage protection.
   • Dosage and side effects: only for external use (diluted in basic oil). Possible side effects (skin irritation).

Chapter 6: How to choose the right dietary supplement for hair growth: quality criteria, dosage and consultation with a doctor.

1. Quality criteria of dietary supplements: certification, composition, manufacturer.

   • Certification: GMP (good manufactoring practice), NSF International, USP Verified.
   • Composition: carefully study the composition, avoid additives with artificial dyes, flavors and preservatives.
   • Manufacturer: Choose products of well -known and trusted manufacturers with a good reputation.
   • Reviews: read reviews of other customers, but not rely only on them.

2. Optimal dosages: individual needs and recommendations of specialists.

   • Recommended daily doses: be guided by the recommendations of specialists and information on packaging.
   • Individual needs: take into account age, gender, state of health, presence of chronic diseases.
   • Consultation with a doctor: mandatory before taking any dietary supplements, especially if there are diseases or medication.

3. The interaction of dietary supplements with drugs: possible risks and precautions.

   • Consultation with a doctor: mandatory to exclude possible interactions.
   • Possible risks: reducing the effectiveness of drugs, enhancing side effects, unpredictable reactions of the body.

4. Side effects of dietary supplements: how to recognize and what to do.

   • The most common side effects: stomach disorder, headache, skin rash.
   • How to recognize: carefully monitor your well -being after the start of admission of dietary supplements.
   • What to do: stop taking a dietary supplement and see a doctor.

5. Realistic expectations: Bades are an addition to a healthy lifestyle, not a magic tablet.

   • Bades will not replace good nutrition, healthy sleep and lack of stress.
   • The results can be individual and depend on many factors.
   • Do not expect instant results.

Chapter 7: A comprehensive approach to a healthy hair growth: nutrition, care, lifestyle.

1. Balanced nutrition: the basis of hair health.

   • Protein: necessary for the synthesis of keratin. Sources: meat, fish, eggs, legumes.
   • Fat: important for moisturizing hair and scalp. Sources: fatty fish, vegetable oils, nuts, seeds.
   • Carbohydrates: a source of energy for hair growth. Sources: whole grain products, vegetables, fruits.
   • Vitamins and minerals: as described above.
   • Water: necessary for hydration of the body and hair of hair.

2. Proper hair care: selection of shampoo, air conditioning and styling products.

   • Shampoo: choose a shampoo suitable for your hair type. Avoid aggressive sulfates (SLS, Sles).
   • Air conditioning: use the air conditioner after each wash of the head to moisturize and protect the hair.
   • Laying tools: use the tools for laying thermal protection when using a hairdryer and ironing. Avoid alcohol funds.
   • Proper combing: use a comb with wide teeth to combing wet hair. Start combing from the ends, gradually moving to the roots.

3. Hair protection from external factors: sun, cold, thermal effect.

   • Sun: wear a headdress in sunny weather.
   • Cold: wear a headdress in cold weather.
   • Thermal effects: use thermal protection when using a hairdryer and ironing.
   • Chemical effects: minimize staining, curling and straightening of hair.

4. Reducing stress: meditation, yoga, walking in the fresh air.

   • Stress: can cause hair loss.
   • Ways to reduce stress: meditation, yoga, walking in the fresh air, hobbies.

5. Healthy sleep: at least 7-8 hours a day.

   • Sleep: It is necessary to restore the body and hair of the hair.
   • Regular sleep mode: go to bed and wake up at the same time every day.

Chapter 8: Natural recipes for hair growth: masks, rinsing, scalp massage.

1. Hair masks: recipes based on natural ingredients.

   • A mask with coconut oil and honey: moisturizes and nourishes hair.
   • A mask with avocado and olive oil: strengthens and gives shine to the hair.
   • A mask with egg yolk and cognac: stimulates hair growth.
   • Mask with henna: strengthens and gives color to the hair.

2. Hair rinsing: herbal decoctions and infusions.

   • Rinsing with chamomile: gives shine to blond hair.
   • Rinse with nettles: strengthens the hair and prevents loss.
   • Rosemary rinsing: stimulates hair growth.
   • Rinsing with apple cider vinegar: gives shine and balances pH of the scalp.

3. Scalp massage: improves blood circulation and stimulates hair growth.

   • Massage technique: in a circular motion with fingertips, massage the scalp for 5-10 minutes every day.
   • Using oils: you can use essential oils (rosemary, lavender, tea tree) in combination with base oil (coconut, olive, jojoba) to enhance the effect.

Chapter 9: Myths are true about hair growth: we debunk popular errors.

1. Myth: Frequent washing of the head causes hair loss.

   • True: frequent washing of the head does not cause hair loss. It is important to use shampoo suitable for your hair type.

2. Myth: The haircut of the ends accelerates hair growth.

   • True: the haircut of the ends does not accelerate hair growth, but helps to get rid of the split ends that may impede growth.

3. Myth: shaving of the head stimulates hair growth.

   • True: shaving the head does not stimulate hair growth, but creates the illusion of thicker hair.

4. Myth: Wearing hats causes hair loss.

   • True: wearing too tight hats can cause hair loss (traction alopecia).

5. Myth: Stress does not affect hair growth.

   • True: stress can cause hair loss.

Chapter 10: The latest hair growth studies: promising directions and development.

1. STEM Cell Therapy (stem cell therapy): Regeneration of hair follicles.

   • The mechanism of action: the use of stem cells for the regeneration of damaged hair follicles.
   • Prospects: a promising direction for the treatment of baldness.

2. Platelet-Rich Plasma (PRP) Therapy (PRP therapy): Stimulation of hair growth factors.

   • The mechanism of action: injection of the patient’s blood in the scalp enriched with plasma plasma to stimulate hair growth.
   • Efficiency: proven effectiveness in the treatment of androgenic alopecia.

3. Gene Therapy (Gene therapy): Correction of genetic disorders causing baldness.

   • The mechanism of action: Correction of genes responsible for baldness.
   • Prospects: A promising direction, but is under development.

4. Advanced Topical Solutions.

   • The mechanism of action: the use of nanoparticles and lipos to improve the penetration of active ingredients into the scalp.
   • Advantages: Improving the efficiency of local hair growth.

5. Personalized medicine (personalized medicine): an individual approach to the treatment of baldness.

   • The mechanism of action: Development of individual patterns of baldness on the basis of genetic and other factors.
   • Advantages: increasing the effectiveness of treatment by taking into account the individual characteristics of the patient.