Which dietary supplements to choose to strengthen hair

What dietary supplements to choose to strengthen hair: a detailed guide for choice and application

Hair loss, their thinning, brittleness and dullness are common problems that affect people of all ages and sexes. While there are many reasons underlying these problems from genetics to stress and improper care, a deficiency of certain vitamins and minerals often plays a key role. Biologically active additives (dietary supplements) can help replenish these deficits and maintain hair health from the inside. However, given the huge number of dietary supplements available on the market, choosing suitable ones may not be easy. In this article, we will consider in detail which dietary supplements are most effective for strengthening hair, how they work, what to look for when choosing and how to take them correctly.

I. Fundamental nutrients for healthy hair:

Before considering specific dietary supplements, it is important to understand which nutrients are critical of hair health. These nutrients serve as building blocks and catalysts of biochemical processes necessary for the growth and maintenance of strong, healthy hair.

1. Protein (protein): Hair consists mainly of keratin – fibrillar protein. The lack of protein in the diet can lead to a slowdown in hair growth, their thinning and increased fragility.

2. Iron: Iron plays a key role in the transfer of oxygen to hair follicles. Iron deficiency is one of the most common causes of hair loss, especially in women.

3. Zinc: Zinc is involved in the synthesis of protein, cell division and maintaining the activity of the sebaceous glands, which ensure moisturizing the scalp and hair.

4. Vitamin D: Vitamin D is involved in the regulation of the hair growth cycle and plays an important role in differentiation of hair follicle cells.

5. B vitamins B:

   • Biotin (Vitamin B7): Biotin is a cofactor of enzymes involved in the metabolism of fatty acids, glucose and amino acids. It is necessary for a healthy growth of hair and nails.
   • Niacin (Vitamin B3): Niacin improves blood circulation in the scalp, ensuring the delivery of nutrients to hair follicles.
   • Pantotenic acid (vitamin B5): Pantotenic acid is involved in the synthesis of Coenzyme A, which plays an important role in the energy exchange of hair follicle cells.
   • Folic acid (vitamin B9): Folic acid is necessary for dividing cells and tissue growth, including hair.
   • Vitamin B12 (cobalamin): Vitamin B12 is involved in the formation of red blood cells, which transfer oxygen to hair follicles.

6. Vitamin C: Vitamin C is a powerful antioxidant that protects the hair follicles from damage caused by free radicals. It is also necessary for the synthesis of collagen, which strengthens the hair.

7. Vitamin E: Vitamin E improves blood circulation in the scalp and has antioxidant properties.

8. Omega-3 fatty acids: Omega-3 fatty acids, such as EPA and DHA, have anti-inflammatory properties and can improve the health of the scalp and hair.

9. Selenium: Selenium is an antioxidant and is involved in the synthesis of thyroid hormones, which affect hair growth.

10. Silicon: Silicon strengthens the hair and increases its elasticity.

II. A detailed review of effective dietary supplements to strengthen hair:

Now that we have identified key nutrients, we will consider specific dietary supplements that can help replenish the deficiency of these substances and improve hair health.

1. Biotin (Vitamin B7):

   • The mechanism of action: Biotin is a cofactor of several enzymes involved in the metabolism of fatty acids, glucose and amino acids. It is necessary for the synthesis of keratin – the main structural component of the hair.
   • Signs of deficiency: Hair loss, fragility of nails, dermatitis.
   • Recommended dosage: 2.5-5 mg per day.
   • Precautions: Biotin can distort the results of laboratory tests (for example, tests for thyroid hormones). Tell your doctor if you take biotin so that he can correctly interpret the results.
   • Output forms: Capsules, tablets, chewing tablets, powder.
   • Examples of products: Solgar Biotin, Nature’s Bounty Biotin, NOW Biotin.

2. Collagen:

   • The mechanism of action: Collagen is a structural protein that is about 70% of the dermis (the middle layer of the skin). It provides the strength and elasticity of the skin, and also nourishes hair follicles. With age, the production of collagen in the body decreases, which can lead to thinning of the hair and their brittleness.
   • Signs of necessity: Dry skin, wrinkles, fragility of hair and nails.
   • Recommended dosage: 5-15 g per day.
   • Precautions: Allergic reactions are possible in people with sensitivity to collagen sources (for example, fish, beef).
   • Output forms: Powder, capsules, tablets, chewing sweets.
   • Types of collagen: Type I and III (for skin and hair), type II (for joints). For hair, a collagen type I and III is recommended.
   • Examples of products: Vital Proteins Collagen Peptides, NeoCell Super Collagen, Garden of Life Grass-Fed Collagen Peptides.

3. Iron:

   • The mechanism of action: Iron is necessary for the formation of hemoglobin, which transfers oxygen to the cells of the body, including hair follicles. Iron deficiency can lead to anemia and, as a result, to hair loss.
   • Signs of deficiency: Fatigue, weakness, pallor of the skin, headaches, hair loss.
   • Recommended dosage: Depends on the degree of deficiency. It is determined by the doctor on the basis of blood test. Typically, women of childbearing age requires more iron than for men and women in postmenopause.
   • Precautions: An overdose of iron can be dangerous. Take only as prescribed by a doctor and under the control of blood tests. Iron can cause constipation.
   • Output forms: Tablets, capsules, liquid forms.
   • Iron forms:
     • Hem iron: It is better absorbed (contained in animal products).
     • Neghemian iron: It requires vitamin C to improve absorption (contained in plant products).
   • Examples of products: FerraMax Iron Supplement, Garden of Life Vitamin Code Iron, NOW Iron.

4. Zinc:

   • The mechanism of action: Zinc is involved in the synthesis of protein, cell division and maintaining the activity of the sebaceous glands. It is also an antioxidant and protects the hair follicles from damage.
   • Signs of deficiency: Hair loss, slow healing of wounds, reduction of immunity, skin problems.
   • Recommended dosage: 8-11 mg per day.
   • Precautions: High zinc doses can violate copper assimilation. Long -term intake of high doses of zinc requires monitoring the level of copper in the body.
   • Output forms: Tablets, capsules, loafers.
   • Forms of zinc: Qing Picoline, zinc gluconate, zinc citrate. Zinc Picoline is considered one of the most bioavailable forms.
   • Examples of products: NOW Zinc Picolinate, Nature’s Bounty Zinc, Solgar Zinc Citrate.

5. Vitamin D:

   • The mechanism of action: Vitamin D is involved in the regulation of the hair growth cycle and plays an important role in differentiation of hair follicle cells. Vitamin D deficiency can lead to hair loss.
   • Signs of deficiency: Fatigue, weakness, bone pain, hair loss.
   • Recommended dosage: Depends on the level of vitamin D in the blood. It is determined by the doctor on the basis of blood test. It is usually recommended 600-2000 IU per day.
   • Precautions: An overdose of vitamin D can be toxic. Take only as prescribed by a doctor and under the control of blood tests.
   • Output forms: Capsules, tablets, liquid forms.
   • Vitamin D forms: Vitamin D3 (cholecalciferol) is a more effective form than vitamin D2 (ergocalciferol).
   • Examples of products: Nature Vitamin D3, NOW Vitamin D3, Garden of Life Vitamin D3.

6. Omega-3 fatty acids:

   • The mechanism of action: Omega-3 fatty acids, such as EPA and DHA, have anti-inflammatory properties and can improve the health of the scalp and hair. They also help moisturize their hair and give it shine.
   • Signs of necessity: Dryness of the scalp, dull hair, inflammation of the scalp.
   • Recommended dosage: 1-3 g per day (EPA + DHA).
   • Precautions: High doses of omega-3 can dilute blood. Consult a doctor if you take anticoagulants.
   • Sources: Fish oil, linseed oil, chia oil, algae.
   • Output forms: Capsules, liquid forms.
   • Examples of products: Nordic Naturals Ultimate Omega, NOW Omega-3, Garden of Life Oceans 3.

7. Vitamin C:

   • The mechanism of action: Vitamin C is a powerful antioxidant that protects the hair follicles from damage caused by free radicals. It is also necessary for the synthesis of collagen, which strengthens the hair.
   • Signs of deficiency: Weakness, fatigue, slow healing of wounds, bleeding gums.
   • Recommended dosage: 75-90 mg per day. To improve the absorption of iron, it is recommended to take vitamin C simultaneously with iron -containing additives.
   • Precautions: High doses of vitamin C can cause stomach disorder.
   • Output forms: Tablets, capsules, powder, chewing tablets.
   • Examples of products: Nature Made Vitamin C, NOW Vitamin C, Garden of Life Vitamin C.

8. Vitamin E:

   • The mechanism of action: Vitamin E improves blood circulation in the scalp and has antioxidant properties.
   • Signs of deficiency: It is rarely found, but can manifest itself in the form of nervous disorders and muscle weakness.
   • Recommended dosage: 15 mg per day.
   • Precautions: High doses of vitamin E can dilute blood. Consult a doctor if you take anticoagulants.
   • Output forms: Capsules, liquid forms.
   • Vitamin E forms: D-alpha-tocopherol (natural form) is better absorbed than DL-alpha-tocopherol (synthetic form).
   • Examples of products: Nature Made Vitamin E, Now Vitamin and, Solgar Vitamin E.

9. Selenium:

   • The mechanism of action: Selenium is an antioxidant and is involved in the synthesis of thyroid hormones, which affect hair growth.
   • Signs of deficiency: It is rarely found, but can manifest itself in the form of problems with the thyroid gland, worsening of the condition of the hair and nails.
   • Recommended dosage: 55 mcg per day.
   • Precautions: An overdose of selenium can be toxic. Take only as prescribed by a doctor.
   • Output forms: Tablets, capsules.
   • Examples of products: NOW Selenium, Nature’s Bounty Selenium, Solgar Selenium.

10. Silicon:

    • The mechanism of action: Silicon strengthens the hair and increases its elasticity. He also plays a role in the synthesis of collagen.
    • Signs of necessity: Brown hair, weak nails.
    • Recommended dosage: There are no exact recommendations, but it is usually recommended 10-40 mg per day.
    • Precautions: In general, it is safe, but can cause stomach disorder in some people.
    • Sources: Horsetail (Equisetum arvest), bamboo, Fig.
    • Output forms: Capsules, liquid forms.
    • Examples of products: Biosil Ch-OSA, Nature’s Way Horsetail Grass, Jarrow Formulas Silicon Complex.

11. L-Cistein:

    • The mechanism of action: L-cysteine ​​is an amino acid that is part of keratin. It plays an important role in the formation of disulfide connections that give hair strength and structure to hair.
    • Signs of necessity: Weak, brittle hair.
    • Recommended dosage: 500-1000 mg per day.
    • Precautions: It can cause a stomach disorder in some people.
    • Output forms: Capsules, tablets.
    • Examples of products: NOW L-Cysteine, Jarrow Formulas L-Cysteine, Solgar L-Cysteine.

12. MSM (methyl sulfonylmetatan):

    • The mechanism of action: MSM is a source of sulfur, which is necessary for the synthesis of collagen and keratin. It also has anti -inflammatory properties.
    • Signs of necessity: Slow hair growth, scalp inflammation.
    • Recommended dosage: 1-3 g per day.
    • Precautions: In general, it is safe, but can cause stomach disorder in some people.
    • Output forms: Powder, capsules, tablets.
    • Examples of products: Doctor’s Best MSM, NOW MSM, BulkSupplements.com MSM.

III. How to choose the right dietary supplement to strengthen hair:

The choice of suitable dietary supplements to strengthen hair requires an individual approach and accounting for several factors.

1. Determine the cause of the problem: Before starting to take dietary supplements, it is important to try to determine the cause of hair loss, brittle or other problems. Consultation with a trichologist or dermatologist can help identify possible diseases, hormonal disorders or other factors affecting hair health.

2. Take tests: Blood tests can help determine the deficiency of specific vitamins and minerals. This will allow you to choose dietary supplements that your body really needs. It is important to check the level of iron (ferritin), vitamin D, B vitamins, zinc and thyroid hormones.

3. Study the composition: Carefully study the composition of the dietary supplement. Make sure that it contains the necessary nutrients in a sufficient dosage. Pay attention to the presence of additional ingredients, such as antioxidants, amino acids and plant extracts that can enhance the effect.

4. Choose high -quality brands: Give preference to dietary supplements from well -known and reliable manufacturers who adhere to high quality standards and conduct quality control of their products. Look for dietary supplements certified by third-party organizations such as NSF International, USP or Informed-Choice.

5. Consider the individual characteristics: When choosing dietary supplements, take into account your individual characteristics, such as age, gender, health status, the presence of allergies and medications taken.

6. Consult a doctor: Before you start taking any dietary supplements, especially if you have any diseases or you take medicines, be sure to consult your doctor. He will help you choose the right dietary supplement, determine the optimal dosage and eliminate possible contraindications.

7. Do not wait for instant results: Bades are not a magic tablet, and it takes time to achieve visible results. Typically, the first improvements in the condition of the hair are noticeable after a few months of regular dietary supplements.

8. Combine dietary supplements with proper care: To achieve the maximum effect, combine the intake of dietary supplements with proper hair care, a balanced diet and a healthy lifestyle.

IV. Side effects and precautions:

Like any other additives, dietary supplements can cause side effects. It is important to observe the recommended dosage and take into account possible contraindications.

• Possible side effects: Disorder of the stomach, nausea, diarrhea, constipation, allergic reactions.
• Precautions:
  • Do not exceed the recommended dosage.
  • If side effects appear, stop taking the dietary supplement and consult a doctor.
  • Consult a doctor if you have any diseases or you take medications.
  • Do not take dietary supplements during pregnancy and breastfeeding without consulting a doctor.

V. The role of nutrition and lifestyle in the health of the hair:

Bades can be a useful addition to the diet, but they will not replace a full and balanced diet. For hair health, it is important:

• Eas enough protein: Include meat, fish, eggs, dairy products, legumes and nuts in your diet.
• There are products rich in iron: Turn red meat, liver, spinach, lentils and buckwheat in your diet.
• Consume foods rich in zinc: Include seafood, meat, nuts and seeds in your diet.
• Receive enough vitamins and minerals from fruits and vegetables: Eat a variety of fruits and vegetables to provide the body with all the necessary vitamins and minerals.
• Avoid hard diets and starvation: Calorie restriction can lead to a deficiency of nutrients and hair loss.
• Reduce stress: Stress can negatively affect hair health. Find the ways of relaxing and managing stress, such as yoga, meditation or walking in the fresh air.
• Provide enough sleep: The lack of sleep can negatively affect hormonal balance and hair health.
• Limit the use of thermal tools and chemical procedures: Excessive use of a hair dryer, ironing and chemical procedures can damage hair.
• Use soft shampoos and air conditioners: Choose shampoos and air conditioners that do not contain aggressive sulfates and parabens.

VI. Conclusion (does not turn on in accordance with the instructions):

VII. Recommendations (not included in accordance with the instructions):

VIII. Warnings (not turned on in accordance with the instructions):