The best additives for hair growth: a scientific approach to healthy and thick hair
Hair is not just a decoration, it is a reflection of our health and well -being. Their loss, thinning and slow growth can be signs of internal problems, such as nutrient deficiency, hormonal imbalance or stress. Although genetics plays an important role in density and hair growth rate, proper nutrition and taking specialized additives can significantly improve their condition. In this article, we will consider in detail the best additives for hair growth, backed up by scientific research, and explain how they work.
1. BIOTIN (vitamin B7): the foundation of healthy hair
Biotin, also known as vitamin B7 or vitamin H, is a water -soluble vitamin necessary for the metabolism of fats, carbohydrates and proteins. It plays a key role in the synthesis of keratin – the main protein, which consists of hair, skin and nails.
- The mechanism of action: Biotin is involved in carboxylation – the process of connecting carbon dioxide to other molecules. In the context of hair growth, biotin is involved in the carboxylation of enzymes necessary for the synthesis of fatty acids. Fatty acids are important for the health of the scalp and, therefore, for healthy hair growth. It also contributes to the formation of glucose, which is a source of energy for the cells of the hair follicle.
- Scientific evidence: Studies have shown that biotin deficiency can lead to hair loss, dry skin and fragility of nails. Although the biotin deficiency is relatively rare, the intake of biotin additives can be useful for people with a genetic predisposition to its deficiency or for those who experience symptoms associated with deficiency. Several clinical studies have shown that taking additives with biotin can improve the thickness and density of hair, especially in people with a diagnosed deficiency of biotin. It is important to note that for most people with a normal level of biotin, additional intake will not lead to a significant improvement in hair growth, but can improve their general condition.
- Recommended dosage: The recommended daily dose of biotin is 30 μg for adults. However, to improve the condition of the hair, many experts recommend dosages in the range of 2.5-5 mg per day. It is important to consult a doctor before taking additives with biotin, since high doses can affect the results of some laboratory tests.
- Sources of biotin: Biotin is found in various foods, including eggs (especially egg yolks), liver, nuts (especially almonds, peanuts, walnuts and bakers), seeds (sunflower), salmon, avocados, sweet potatoes and broccoli.
2. Vitamin D: The role of solar vitamin in hair health
Vitamin D is a fat -soluble vitamin that plays an important role in the regulation of cell growth, immune function and bone health. Studies show that vitamin D can also play a role in hair growth.
- The mechanism of action: Vitamin D is involved in activating vitamin D (VDR) receptors in hair follicles. VDR, activated by vitamin D, plays a role in the hair growth cycle, stimulating the transition from the resting phase (bodyogen) to the growth phase (anagen). Vitamin D deficiency can disrupt this cycle, leading to hair loss and slowing down their growth. In addition, vitamin D has anti -inflammatory properties that can help reduce the scalp, contributing to a healthy environment for hair growth.
- Scientific evidence: Studies have shown the relationship between vitamin D deficiency and various types of hair loss, including heapogenic alopecia (temporary hair loss) and focal alopecia (autoimmune disease leading to hair loss). Although additional studies are needed to fully understand the role of vitamin D in hair growth, some studies have shown that additives with vitamin D can improve hair growth in people with vitamin D.
- Recommended dosage: The recommended daily dose of vitamin D varies depending on the age, state of health and the level of exposure to sunlight. For most adults, 600-800 IU (international units) of vitamin D per day is recommended. However, people with vitamin D deficiency may require a higher dose that the doctor must determine. Before taking the additives with vitamin D, it is recommended to take a blood test to determine the level of vitamin D in the body.
- Sources of vitamin D: Vitamin D is produced in the skin under the influence of sunlight. It is also contained in some foods, including fatty fish (salmon, tuna, mackerel), egg yolks, beef liver and enriched products (milk, orange juice, cereals).
3. Iron: oxygen for hair growth
Iron is a mineral necessary for the transportation of oxygen throughout the body, including hair follicles. Iron deficiency, also known as iron deficiency anemia, is a common cause of hair loss, especially in women.
- The mechanism of action: Iron is a component of hemoglobin, protein in red blood cells, which transfers oxygen from the lungs to tissues of the body. Hair follicles need oxygen for growth and functioning. Iron deficiency leads to a decrease in oxygen delivery to hair follicles, which can lead to hair loss, slowing down their growth and thinning.
- Scientific evidence: Studies have shown the relationship between iron deficiency and various types of hair loss, including heapon alopecia and chronic diffuse hair loss. Several studies have shown that taking iron additives can improve hair growth in people with iron deficiency. However, it is important to note that taking iron additives will not be useful for people with a normal level of iron in the body and may even be harmful.
- Recommended dosage: The recommended daily dose of iron varies depending on age, floor and health. Women of childbearing age usually need more iron than men and women in postmenopause. Before taking the additives with iron, it is recommended to take a blood test to determine the level of iron in the body. Excessive iron consumption can lead to side effects, such as constipation, nausea and abdominal pain. In severe cases, an overdose of iron can lead to organs.
- Iron sources: Iron is found in various foods, including red meat, poultry, fish, legumes (lentils, beans), spinach, tofu and enriched cereals. There are two types of iron: hemic iron (contained in animal products) and non -meter iron (contained in plant products). Hemic iron is better absorbed by the body than non -meter iron. The absorption of a non -meter iron can be improved by using it along with products rich in vitamin C (for example, citrus fruits, pepper).
4. Qing: key mineral for cellular division and hair growth
Zinc is an important trace element that plays a role in many processes in the body, including cell division, immune function and protein synthesis. It is also necessary for the health of the hair.
- The mechanism of action: Zinc is involved in the synthesis of keratin and collagen, two main proteins that make up the hair. It also helps to regulate the production of skin fat, oil, which moisturizes the scalp and hair. Zinc deficiency can lead to dry scalp, dandruff and hair loss. In addition, zinc has antioxidant properties that help protect hair follicles from damage to free radicals.
- Scientific evidence: Studies have shown the connection between zinc deficiency and various types of hair loss, including heapon alopecia and focal alopecia. Several studies have shown that taking supplements with zinc can improve hair growth in people with zinc deficiency. However, it is important to note that taking the supplements with zinc will not be useful for people with a normal level of zinc in the body and may even be harmful. Excessive zinc consumption can lead to copper deficiency.
- Recommended dosage: The recommended daily dose of zinc is 11 mg for men and 8 mg for women. However, to improve the condition of the hair, some experts recommend dosages in the range of 15-30 mg per day. It is important to consult a doctor before taking additives with zinc, since high doses can lead to side effects, such as nausea, vomiting and abdominal pain.
- Sources of zinc: Zinc is contained in various foods, including oysters, red meat, poultry, nuts, seeds (pumpkin and sunflower), legumes and whole grain products.
5. Vitamin C: antioxidant protection and collagen synthesis
Vitamin C, also known as ascorbic acid, is a water -soluble vitamin that plays an important role in immune function, collagen synthesis and antioxidant protection. It is also necessary for the health of the hair.
- The mechanism of action: Vitamin C is a powerful antioxidant that helps protect hair follicles from damage to free radicals. Free radicals are unstable molecules that can damage cells and tissues, including hair follicles. Vitamin C is also necessary for the synthesis of collagen, a protein that makes up the structure of the hair. Collagen provides the strength and elasticity of the hair. In addition, vitamin C helps to improve the absorption of iron, which is necessary for hair growth.
- Scientific evidence: Studies have shown that vitamin C can improve hair growth by protecting hair follicles from damage to free radicals and contributing to the synthesis of collagen. It can also help reduce hair loss, improving iron absorption.
- Recommended dosage: The recommended daily dose of vitamin C is 75 mg for women and 90 mg for men. However, to improve the condition of the hair, some experts recommend dosages in the range of 500-1000 mg per day. Vitamin C is a water -soluble vitamin, so the excess of vitamin C is excreted from the body in the urine.
- Sources of vitamin C: Vitamin C is contained in various fruits and vegetables, including citrus fruits (orange, grapefruit, lemons), berries (strawberries, blueberries, raspberries), kiwi, pepper (red and green), broccoli, spinach and tomatoes.
6. Omega-3 fatty acids: moisture and anti-inflammatory effects
Omega-3 fatty acids are polyunsaturated fatty acids that play an important role in the health of the heart, brain and skin. They can also be useful for hair health.
- The mechanism of action: Omega-3 fatty acids have anti-inflammatory properties that can help reduce scalp inflammation, contributing to a healthy environment for hair growth. They also help moisturize the scalp and hair, preventing dryness and brittleness. In addition, omega-3 fatty acids can improve blood circulation in the scalp, providing hair follicles with the necessary nutrients.
- Scientific evidence: Studies have shown that omega-3 fatty acids can improve hair growth, reducing the scalp, moisturizing hair and improving blood circulation. One study showed that taking additives with omega-3 and omega-6 fatty acids for six months led to a significant improvement in hair density.
- Recommended dosage: The recommended daily dose of omega-3 fatty acids varies depending on the source. For fish oil, 1-2 grams per day is recommended. For vegetarian sources, such as flax oil, 2-4 grams per day are recommended.
- Sources of omega-3 fatty acids: Omega-3 fatty acids are found in fatty fish (salmon, tuna, mackerel), linen seed, chia seeds, walnuts and flax oil.
7. Collagen: structural hair support
Collagen is the main structural protein in the body, which ensures the strength and elasticity of the skin, bones, cartilage and hair.
- The mechanism of action: Collagen consists of amino acids that are necessary for the construction and restoration of tissues, including hair. With age, the production of collagen in the body decreases, which can lead to thinning of the hair, their fragility and deceleration of growth. Addresses with collagen can help replenish this deficit, providing the hair with the necessary building blocks for growth and health.
- Scientific evidence: Several studies have shown that taking additives with collagen can improve the thickness and density of hair, as well as reduce their loss. One study showed that taking additives with collagen for six months led to a significant improvement in hair thickness and reduce their loss.
- Recommended dosage: The recommended daily dose of collagen varies depending on the type of collagen and manufacturer. However, most experts recommend dosages in a range of 5-10 grams per day.
- Collagen sources: Collagen is found in animal products, such as bone broth, chicken skin and fish. Addresses with collagen are usually obtained from these sources and produced in the form of powder or capsules.
8. L-cysteine: Amino acid for keratin
L-cysteine is an amino acid that is a component of keratin, the main protein, which makes hair, skin and nails.
- The mechanism of action: L-cysteine is a source of sulfur, which is necessary for the formation of disulfide bonds in keratin. Disulfide bonds give keratin strength and elasticity. L-cysteine deficiency can lead to weakness and brittle hair.
- Scientific evidence: Studies have shown that taking additives with L-cystein can improve the strength and elasticity of the hair. One study showed that taking additives with L-cystein for six months led to a significant improvement in hair strength.
- Recommended dosage: The recommended daily dose of L-cysteine varies depending on the state of health and individual needs. However, most experts recommend dosages in the range of 500-1000 mg per day.
- L-cysteine sources: L-cysteine is found in animal products, such as meat, poultry and fish. It is also contained in plant products, such as legumes and nuts.
9. Rosemary acid: stimulation of hair growth
Rosemary acid is an antioxidant compound contained in rosemary and other herbs.
- The mechanism of action: Rosemary acid improves blood circulation in the scalp, which helps the delivery of nutrients to hair follicles. It also has anti -inflammatory properties that can help reduce the scalp inflammation. Recent studies show that rosemary acid can be effective in the treatment of androgenetic alopecia (baldness according to the male type).
- Scientific evidence: Studies have shown that rosemary acid can stimulate hair growth and reduce their loss. One study showed that rosemary oil is just as effective as minoxidil (a cure for baldness) in stimulating hair growth with androgenetic alopecia.
- Recommended dosage: Rosemary acid can be taken in the form of additives or used externally in the form of oil. When taking additives, the recommended dosage is 500-1000 mg per day. When using rosemary oil, it should be diluted with base oil (for example, coconut or olive) and apply to the scalp for several hours before washing.
- Sources of rosemary acid: Rosemary acid is found in rosemary, mint, basil and other herbs.
10. Other potentially useful additives:
- Palmetto Salmetto (Saw Palmetto): Blocks DGT (digidrotestosterone), a hormone associated with hair loss with androgenetic alopecia.
- MSM (methyl sulfonylmetatan): The source of the sulfur necessary for the formation of collagen and keratin.
- Spirulina: A rich source of nutrients, including protein, vitamins and minerals that can contribute to hair growth.
- Green tea: Contains antioxidants that can protect hair follicles from damage.
Important considerations:
- Consult a doctor: Before taking any additives for hair growth, it is important to consult a doctor to exclude any main health problems that can cause hair loss. The doctor can also help determine which additives are most suitable for your individual needs.
- Be patient: The results of taking hair growth additives will not be instantaneous. It may take several months to see noticeable changes in the state of the hair.
- Adhere to a healthy lifestyle: Addresses for hair growth are most effective when they are combined with a healthy lifestyle that includes a balanced diet, a sufficient amount of sleep and stress control.
- Beware of fraud: Be careful with additives for hair growth that promise wonderful results. There are no magic hair growth.
- Quality matters: Choose additives from reliable manufacturers who test their products for cleanliness and efficiency.
The choice of the right additives for hair growth can be difficult, but, armed with knowledge about how these additives work and what scientific research says, you can make a conscious choice that will help you achieve your goals to improve hair health. Remember the importance of consulting a doctor, patience and observing a healthy lifestyle to achieve the best results.