Safe dietary supplements for hair growth: what to look for?

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Section 1: Understanding of hair growth and factors affecting it

  1. Hair growth cycle: fundamental stages

    1. Anagen (growth phase): This phase, lasting from 2 to 7 years, determines the length of the hair. The active division of cells in the hair bulb leads to the formation of a new hair, which pushes the old hair from the follicle. The duration of anagen is genetically determined.
    2. Katagen (Phase of Transition): A short phase occupying about 2-3 weeks. Hair growth stops, the hair follicle is compressed and separated from the drama (power source).
    3. Telogen (Phase Salm): It lasts about 3 months. The hair follicle is completely at rest. The old hair remains in the follicle until the new hair begins to grow and pushes it.
    4. Exogen (falling phase): The phase when the hair falls out of the follicle. Per day, a person loses from 50 to 100 hair, which is considered normal.

  2. Factors affecting health and hair growth:

    1. Genetics: Heredity plays a key role in determining the density, texture and hair growth rate. Androgenic alopecia (baldness by male type) is a striking example of a genetic predisposition.

    2. Hormonal balance: Hormones have a significant impact on the growth and hair loss.

      • Androgens (testosterone, dihydrotestosterone – dgt): DGT is associated with hair follicles, causing their miniaturization and, ultimately, the cessation of hair growth (especially in men).
      • Estrogens: Support hair growth and prolong the anagen phase. A decrease in estrogen levels (for example, during menopause) can lead to hair loss.
      • Thyroid hormones (T3, T4): Thyroid dysfunction (hypothyroidism or hyperthyroidism) can cause hair loss, change their texture and deceleration of growth.
      • Cortisol (stress hormone): Chronic stress and increased cortisol level can disrupt the hair growth cycle and lead to heterogene alopecia (diffuse hair loss).

    3. Nutrition: The lack of nutrients is a common cause of hair problems.

      • Protein: Hair consists mainly of keratin protein. Insufficient protein consumption can lead to a slowdown in growth and thinning of the hair.
      • Iron: Iron deficiency (iron deficiency anemia) is one of the most common causes of hair loss, especially in women. Iron is necessary for transporting oxygen to hair follicles.
      • Zinc: Participates in the synthesis of protein, cell division and the functioning of the immune system. Zinc deficiency can lead to hair loss and dermatitis.
      • Biotin (Vitamin B7): It is necessary for the metabolism of fatty acids, which are important for the health of hair and scalp. Biotin deficiency is rare, but can cause hair loss, fragility of nails and skin rashes.
      • Vitamin D: He plays a role in the regulation of the hair growth cycle. The low level of vitamin D is associated with hair loss.
      • Vitamin C: The antioxidant necessary for the synthesis of collagen, which strengthens the hair follicles.
      • Omega-3 fatty acids: Improve the health of the scalp, reduce inflammation and promote hair growth.

    4. Age: With age, the hair growth cycle is reduced, the hair follicles decrease, and the hair becomes thinner and less often.

    5. Stress: As already mentioned, chronic stress can lead to heterogene alopecia.

    6. Diseases and medicines: Some diseases (autoimmune diseases, scalp infections) and drugs (chemotherapy, antidepressants, anticoagulants) can cause hair loss.

    7. External factors: Excessive thermal effects (hair dryers, ironing), chemical processing (staining, curling), tight hairstyles and aggressive hair care products can damage hair and lead to their brittleness and loss.

Section 2: Bad security: General principles

  1. What are dietary supplements (biologically active additives)?

    Bades are concentrates of natural or natural biologically active substances that are intended for direct intake or introduction into food products in order to enrich the diet with individual food or biologically active substances and their complexes, as well as to maintain normal and restore impaired health.

  2. Bad regulation:

    • Russian legislation: In Russia, dietary supplements are regulated by Federal Law No. 29-FZ “On the quality and safety of food products” and sanitary and epidemiological rules and standards (SanPiN). Bades undergo state registration confirming their safety and compliance with the established requirements.
    • Differences from drugs: Bades are not drugs and are not intended for the treatment of diseases. They serve to maintain the health and prevention of scarce conditions. Dad manufacturers are not required to conduct clinical trials, as required for drugs.

  3. Risks associated with the reception of dietary supplements:

    • Lack of quality control: The quality and composition of dietary supplements can vary significantly depending on the manufacturer. Some dietary supplements may contain impurities, heavy metals or other dangerous substances.
    • Inaccurate information on the label: The declared composition of the dietary supplement may not correspond to the actual content of active ingredients.
    • Interaction with drugs: Bades can interact with drugs, enhancing or weakening their effect.
    • Side effects: Some dietary supplements can cause side effects, especially with prolonged use or in high doses.
    • Lack of scientific evidence of effectiveness: The effectiveness of many dietary supplements has not been proved by scientific research.

  4. How to minimize risks when choosing dietary supplements:

    • Choose products of famous and reliable manufacturers: Give preference to companies with a good reputation that comply with quality standards and test their products.
    • Carefully study the composition: Check the composition of the dietary supplement for the presence of ingredients for which you may have an allergy or individual intolerance. Pay attention to the dosage of active substances.
    • Make sure the quality certificate is available: Check the availability of a state registration certificate (SGR) on the pack of dietary supplements. This confirms that the product has passed the necessary checks and meets safety requirements.
    • Consult a doctor: Before you start taking any dietary supplements, consult your doctor, especially if you have chronic diseases or take medicines. The doctor will be able to evaluate your individual needs and choose the most suitable and safe product.
    • Do not exceed the recommended dosage: Strictly follow the instructions for the use indicated on the package of the dietary supplement. Exceeding the recommended dosage can lead to side effects.
    • Pay attention to the reviews: Study the reviews of other users about a particular diet, but do not rely on them as the only source of information.
    • Be careful with “miracle tools”: Avoid dietary supplements who promise quick and incredible results. As a rule, such products contain inaccurate information and can be dangerous to health.
    • Check research information: If the manufacturer announces the effectiveness of the dietary supplement, ask to provide information about research confirming these statements.

Section 3: Safe Bad for Hair growth: Review of key ingredients

  1. B vitamins (biotin, niacin, pantothenic acid, folic acid, B12):

    • Biotin (Vitamin B7):

      • Role in hair growth: Participates in the metabolism of fatty acids necessary for the health of the scalp and hair. Helps strengthen hair and improve their structure.
      • Safety: In general, it is safe subject to the recommended dosage. In rare cases, it can cause skin rashes. High doses of biotin can distort the results of some laboratory tests (for example, analysis for thyroid hormones).
      • Dosage: The recommended daily dose for adults is 30-100 μg. In hair dietary supplements, dosage can be higher (up to 5000 mcg), but it should be taken only as prescribed by a doctor.

    • Niacin (Vitamin B3):

      • Role in hair growth: Improves blood circulation in the scalp, providing hair follicles with the necessary nutrients.
      • Safety: With high doses, redness of the skin, itching and dizziness can cause redness.
      • Dosage: The recommended daily dose for adults is 14-16 mg.

    • Pantotenic acid (vitamin B5):

      • Role in hair growth: Participates in the metabolism of proteins, fats and carbohydrates necessary for the health of the hair.
      • Safety: In general, it is safe subject to the recommended dosage.
      • Dosage: The recommended daily dose for adults is 5 mg.

    • Folic acid (vitamin B9):

      • Role in hair growth: It is necessary for dividing cells and tissue growth, including hair follicles.
      • Safety: In general, it is safe subject to the recommended dosage. High doses can mask vitamin B12 deficiency.
      • Dosage: The recommended daily dose for adults is 400 mcg.

    • Vitamin B12 (CianoCobalamine):

      • Role in hair growth: It is necessary for the formation of red blood cells, which deliver oxygen to hair follicles.
      • Safety: In general, it is safe subject to the recommended dosage.
      • Dosage: The recommended daily dose for adults is 2.4 μg.

  2. Minerals (iron, zinc, selenium, magnesium):

    • Iron:

      • Role in hair growth: It is necessary to transport oxygen to hair follicles. Iron deficiency is one of the most common causes of hair loss, especially in women.
      • Safety: An excess of iron can be dangerous and cause constipation, nausea, vomiting and damage to organs. The iron -containing dietary supplements should only be taken as prescribed by the doctor after passing the blood test for ferritin and iron.
      • Dosage: The recommended daily dose for adults is 8-18 mg. The dosage in dietary supplements can be higher, but should not exceed the upper permissible level (45 mg).

    • Zinc:

      • Role in hair growth: Participates in the synthesis of protein, cell division and the functioning of the immune system. It is necessary for the growth and restoration of fabrics, including hair follicles.
      • Safety: At high doses, it can cause nausea, vomiting, diarrhea and a decrease in immunity. Long -term intake of high doses of zinc can lead to copper deficiency.
      • Dosage: The recommended daily dose for adults is 11 mg for men and 8 mg for women. The dosage in dietary supplements can be higher, but should not exceed the upper permissible level (40 mg).

    • Selenium:

      • Role in hair growth: Antioxidant, protects hair follicles from damage to free radicals. It is necessary for the functioning of the thyroid gland, which plays an important role in hair growth.
      • Safety: An excess of selenium can cause hair loss, fragility of nails, skin rashes and neurological symptoms.
      • Dosage: The recommended daily dose for adults is 55 μg. The dosage in dietary supplements can be higher, but should not exceed the upper permissible level (400 μg).

    • Magnesium:

      • Role in hair growth: Participates in more than 300 biochemical reactions in the body, including the synthesis of the protein that is necessary for the health of the hair. Helps reduce stress that can lead to hair loss.
      • Safety: At high doses, it can cause diarrhea, nausea and cramps in the stomach.
      • Dosage: The recommended daily dose for adults is 400-420 mg for men and 310-320 mg for women.

  3. Amino acids (L-cysteine, l lis, methionine):

    • L-Cistein:

      • Role in hair growth: The main component of keratin, the protein made of which the hair consists of. Strengthens the hair and improves their structure.
      • Safety: In general, it is safe subject to the recommended dosage.
      • Dosage: Dosage in dietary supplements can vary from 500 mg to 1000 mg per day.

    • L-Lisin:

      • Role in hair growth: It is necessary for the synthesis of collagen, which strengthens the hair follicles. Improves the absorption of iron, which is necessary for hair growth.
      • Safety: In general, it is safe subject to the recommended dosage.
      • Dosage: Dosage in dietary supplements can vary from 500 mg to 1000 mg per day.

    • Methionine:

      • Role in hair growth: Participates in the synthesis of keratin and collagen. Antioxidant, protects hair follicles from damage to free radicals.
      • Safety: In general, it is safe subject to the recommended dosage.
      • Dosage: Dosage in dietary supplements can vary from 200 mg to 500 mg per day.

  4. Plant extracts (Palm Extract of Serenea, nettle extract, horsetail extract):

    • SAW Palmetto palm extract:

      • Role in hair growth: Blocks the action of the enzyme 5-alpha reductase, which turns testosterone into dihydrotestosterone (DGT). DGT is the main hormone responsible for androgenic alopecia (baldness according to the male type).
      • Safety: In general, it is safe subject to the recommended dosage. In rare cases, digestive disorders can cause. It can interact with anticoagulants.
      • Dosage: The dosage in dietary supplements is usually 160-320 mg per day.

    • Nettle extract:

      • Role in hair growth: Contains vitamins, minerals and antioxidants that strengthen hair and improve the health of the scalp. It has anti -inflammatory properties that can help with some diseases of the scalp.
      • Safety: In general, it is safe subject to the recommended dosage. In rare cases, digestive disorders can cause.
      • Dosage: The dosage in dietary supplements can vary depending on the concentration of the extract.

    • Horsetail extract:

      • Role in hair growth: Contains silicon, which strengthens the hair and improves their structure. Promotes hair growth and reduces their fragility.
      • Safety: In general, it is safe subject to the recommended dosage. Long -term use of high doses can lead to a deficiency of thiamine (vitamin B1).
      • Dosage: The dosage in dietary supplements can vary depending on the concentration of the extract.

  5. Other ingredients (collagen, omega-3 fatty acids, vitamin D):

    • Collagen:

      • Role in hair growth: The main structural protein in the body, including skin and hair. Strengthens hair follicles and improves hair elasticity.
      • Safety: In general, it is safe subject to the recommended dosage.
      • Dosage: Dosage in dietary supplements can vary from 2.5 g to 10 g per day.

    • Omega-3 fatty acids:

      • Role in hair growth: Improve the health of the scalp, reduce inflammation and promote hair growth.
      • Safety: In general, they are safe subject to the recommended dosage. High doses can cause digestive disorders and blood thinning.
      • Dosage: The dosage in dietary supplements can vary depending on the EPA and DHA content.

    • Vitamin D:

      • Role in hair growth: He plays a role in the regulation of the hair growth cycle. The low level of vitamin D is associated with hair loss.
      • Safety: An excess of vitamin D can be dangerous and cause nausea, vomiting, weakness and kidney damage. Take vitamin D only as prescribed by a doctor after passing the blood test to the level of vitamin D.
      • Dosage: The recommended daily dose for adults is 600-800 IU. The dosage in dietary supplements can be higher, but should not exceed the upper permissible level (4000 IU).

Section 4: Practical recommendations for the choice and use of dietary supplements for hair growth

  1. Determining the cause of hair loss:

    Before starting to take any dietary supplement for hair growth, it is necessary to determine the cause of hair loss. To do this, consult a trichologist or dermatologist. The doctor will conduct an examination, collect an anamnesis and, if necessary, prescribe additional studies (blood tests, trichoscopy, phototrichogram).

  2. Individual approach:

    The choice of dietary supplements should be based on individual needs and deficits of the body. There is no universal remedy that suits everyone. The results of blood tests will help determine what kind of nutrients your body lacks.

  3. The choice of complex dietary supplements:

    Many dietary supplements for hair growth contain a combination of vitamins, minerals and plant extracts. This can be convenient, as it allows you to get several useful ingredients in one capsule. However, it is important to make sure that the dosage of each ingredient corresponds to your needs and does not exceed permissible levels.

  4. Duration of admission:

    To achieve visible results, it is necessary to take dietary supplements for hair growth for several months (usually 3-6 months). Hair growth is a slow process, and it takes time to restore a normal hair growth cycle.

  5. Combination with other methods:

    Reception of dietary supplements can be an effective addition to other methods of treating hair loss, such as the use of special shampoos, masks and hair serums, scalp mesotherapy and laser therapy.

  6. Monitoring of results and side effects:

    During the reception of dietary supplements, it is important to monitor the condition of the hair and scalp. If you notice any improvements (a decrease in hair loss, increase in density, improvement of structure), this is a good sign. However, if you notice any side effects, you must stop taking the dietary supplement and consult a doctor.

  7. Maintaining a healthy lifestyle:

    Reception of dietary supplements is not a magic tablet. To achieve the best results, it is necessary to maintain a healthy lifestyle, including a balanced diet, a sufficient amount of sleep, regular physical exercises and stress management.

  8. Consultation with a pharmacist:

    The pharmacist can help you choose the right dietary supplement, given your individual needs and contraindications. He can also talk about the possible interactions of dietary supplements with the medicines that you take.

  9. Buying in proven places:

    Buy dietary supplements only in pharmacies or specialized stores that have a good reputation and offer certified products. Avoid buying dietary supplements from unverified sellers or on sites that offer suspiciously low prices.

  10. Maintaining a dietary supplement diary:

    Write down which dietary supplements you take, in what dosage and how long. This will help you track the results and identify possible side effects.

Section 5: Alternative approaches to improving hair health

  1. Balanced nutrition:

    The basis of healthy hair is a balanced diet, rich in protein, vitamins, minerals and healthy fats. Include products in your diet such as:

    • Eggs: Great source of protein and biotin.
    • Fat fish (salmon, sardins, mackerel): Omega-3 fatty acids and vitamin D.
    • Nuts and seeds (almonds, walnuts, flax seeds, chia seeds): Contain vitamin E, zinc and omega-3 fatty acids.
    • Spinach and other sheet green vegetables: Rich in iron, vitamin A and vitamin C.
    • Sweet potato: A great source of beta-carotene, which turns into vitamin A in the body.
    • Avocado: It is rich in useful fats and vitamin E.
    • Legumes (beans, lentils, peas): A good source of protein, iron and zinc.

  2. Correct hair care:

    • Choose sparing shampoos and air conditioners: Avoid products containing sulfates, parabens and other aggressive ingredients.
    • Do not abuse the thermal effects: Use a hairdryer, iron and curling iron as little as possible. When using, be sure to use thermal protection products.
    • Avoid tight hairstyles: Tight tails, braids and bundles can damage hair follicles and lead to hair loss.
    • Do not comb your wet hair: Wet hair is more vulnerable and easily break. Comb the hair only after it dries.
    • Massage the scalp: Massage improves blood circulation in the scalp and stimulates hair growth.

  3. Reducing stress:

    Chronic stress can lead to hair loss. Learn to manage stress using various methods, such as:

    • Meditation: Regular meditation helps reduce stress and improve overall well -being.
    • Yoga: Yoga combines physical exercises, breathing techniques and meditation.
    • Walks in the fresh air: Entry walks help to relax and relieve tension.
    • Hobbies: Do your favorite thing that brings you pleasure.
    • Sufficient sleep: Try to sleep at least 7-8 hours a day.

  4. Medical procedures:

    In some cases, medical procedures can be required to treat hair loss, such as:

    • Minoxidil: A drug that stimulates hair growth and reduces their loss.
    • Finasters: The drug that blocks the action of DGT and is used to treat androgenic alopecia in men.
    • Mesotherapy of the scalp: Injections of vitamins, minerals and other nutrients in the scalp.
    • Laser therapy: Using laser light to stimulate hair growth.
    • Hair transplant: The surgical procedure in which hair follicles are transplanted from the donor zone to areas with hair loss.

  5. Folk remedies:

    Some folk remedies can be useful to strengthen hair and stimulate their growth. However, it should be remembered that the effectiveness of these tools has not always been proven by scientific research.

    • Hair masks with burdock oil: Burdock oil strengthens hair follicles and improves hair growth.
    • Rinsing hair with a decoction of nettles: Nettle contains vitamins, minerals and antioxidants that are useful for hair.
    • Scalp massage with essential oils (rosemary, lavender, mint): Essential oils improve blood circulation in the scalp and stimulate hair growth.

Important remark: The information presented in this article is intended only for educational purposes and should not be considered as a medical consultation. Before taking any dietary supplements or the use of other methods of treating hair loss, it is necessary to consult a doctor. Self -medication can be dangerous for your health.

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