Bad for shine and density of hair: comparison and reviews

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Bad for shine and density of hair: comparison and reviews

I. Understanding of hair loss, dullness and need for dietary supplements.

A. Overview of hair problems:

  1. Hair loss (alopecia): Hair loss is a normal physiological process, however, when the amount of hair dropping exceeds the norm, this becomes a problem. Alopecia can be caused by genetic factors, hormonal changes, stress, nutrient deficiency, autoimmune diseases and some drugs.
    • Androgenetic alopecia: The most common form associated with genetics and hormones (digidrotestosterone – DGT). It is characterized by thinning of the hair on the crown in men and the expansion of parting in women.
    • Telegnum alopecia: Temporary hair loss caused by stress, disease, pregnancy, childbirth, medication or a sharp loss of weight. Hair goes into the heterogene phase (dormant phase) and falls out after a few months.
    • Focal alopecia: Autoimmune disease in which the immune system attacks the hair follicles, leading to hair loss in the form of separate foci.
    • Alopecia: Hair loss caused by constant hair tension, for example, when wearing tight hairstyles (pigtails, bundles, dreadlocks).
  2. Dullness of hair: Healthy hair reflects light, creating the effect of shine. The dullness of the hair can be caused by damage to the cuticle (the outer layer of the hair), a lack of moisture, improper care, environmental exposure (sun, wind, pollution) and a deficiency of nutrients.
  3. Slow hair growth: The average hair growth rate is about 1-1.5 cm per month. Slow hair growth can be caused by genetics, a lack of nutrients, hormonal problems and poor blood circulation of the scalp.
  4. Brittleness and split ends: Brittle hair occurs due to damage to the structure of the hair caused by thermal effects (hair dryer, iron), chemical treatment (staining, curling), mechanical damage (combing with a rough brush) and a lack of moisture. Serving tips is the result of hair breakdown at the end, which is also associated with damage.
  5. Thin hair: Thin hair has a smaller diameter than normal hair, and look weak and lifeless. The thinness of the hair can be caused by genetics, age and lack of nutrients.

B. The role of nutrients in hair health:

  1. Proteins (amino acids): Hair consists mainly of keratin protein. Sufficient protein consumption is necessary for the growth and restoration of hair. Amino acids, especially cysteine, play an important role in the formation of keratin.
  2. Vitamins:
    • Vitamin a: Necessary for cell growth, including cells of hair follicles. Vitamin A deficiency can lead to dry hair.
    • B vitamins B (B7 – BIOTIN, B12, folic acid): Biotin plays an important role in the metabolism of fats and carbohydrates necessary for hair growth. Biotin deficiency can lead to hair loss. Vitamin B12 and folic acid are necessary for the formation of red blood cells, which cause oxygen and nutrients to hair follicles.
    • Vitamin C.: An antioxidant that protects the hair follicles from damage by free radicals. It is necessary for the synthesis of collagen that strengthens the hair.
    • Vitamin D.: Plays a role in hair growth and can be associated with hair loss. Vitamin D deficiency is associated with some forms of alopecia.
    • Vitamin E: An antioxidant that improves blood circulation of the scalp and protects the hair follicles from damage.
  3. Minerals:
    • Iron: It is necessary for the formation of hemoglobin, which transfers oxygen to cells of the body, including hair follicles. Iron deficiency (iron deficiency anemia) is a common cause of hair loss, especially in women.
    • Zinc: Participates in growth and restoration of fabrics, including hair. It is necessary for the functioning of the sebaceous glands that moisturize the scalp and hair. Zinc deficiency can lead to hair loss.
    • Selenium: An antioxidant that protects the hair follicles from damage. He plays a role in the metabolism of thyroid hormones, which affect hair growth.
    • Magnesium: Participates in many biochemical processes in the body, including the synthesis of protein and energy. Magnesium deficiency can lead to hair loss.
  4. Fatty acids (omega-3, omega-6): Necessary for the health of the scalp and hair. Omega-3 fatty acids have anti-inflammatory properties and can improve blood circulation of the scalp. The deficiency of fatty acids can lead to dry hair and brittle hair.

C. When is it worth considering dietary supplements?:

  1. Signs of nutrient deficiency: If you have signs of nutrient deficiency, such as fatigue, weakness, pallor of the skin, fragility of nails and hair, hair loss, then dietary supplements can be useful. Before taking dietary supplements, it is recommended to take tests to determine which nutrients are not enough.
  2. Special diets and restrictions: If you adhere to a strict diet, for example, vegetarian or vegan, or have food allergies or intolerance, then you may not have enough certain nutrients necessary for the health of the hair.
  3. Stress and periods of increased load: Stress can deplete nutrient reserves in the body and negatively affect the health of the hair. During periods of increased stress, intake of dietary supplements can help maintain hair health.
  4. After pregnancy and childbirth: Pregnancy and childbirth can lead to a deficiency of nutrients and hormonal changes, which can cause hair loss. After childbirth, the intake of dietary supplements can help restore hair health.
  5. Age -related changes: With age, the body’s ability to absorb nutrients decreases, which can lead to deficiency. Reception of dietary supplements can help compensate for this deficit and maintain hair health.

II. Review of the main ingredients of hair dietary supplements.

A. Vitamins:

  1. Biotin (Vitamin B7):
    • The mechanism of action: Participates in the metabolism of fats, carbohydrates and proteins necessary for cell growth, including cells of hair follicles. Plays an important role in the synthesis of keratin.
    • Advantages for hair: Strengthens hair, improves its structure, reduces hair loss. Can improve hair growth.
    • Recommended dosage: The recommended daily dose of biotin is from 30 to 100 μg. In some cases, higher doses (up to 5 mg) may be required, but this should only be done under the supervision of a doctor.
    • Potential side effects: In rare cases, skin rashes may occur. High doses of biotin can distort the results of some laboratory tests.
    • Contraindications: Individual intolerance.
    • Forms of release: Capsules, tablets, chewing tablets, liquids, powders.
  2. Vitamin D.:
    • The mechanism of action: Regulates cell growth, including cells of hair follicles. He plays a role in the immune function.
    • Advantages for hair: Stimulates hair growth, reduces hair loss. It can help in some forms of alopecia.
    • Recommended dosage: The recommended daily dose of vitamin D is from 600 to 800 IU (international units). People with vitamin D deficiency may require higher doses.
    • Potential side effects: When taking high doses of vitamin D, nausea, vomiting, constipation, weakness, loss of appetite, and an increase in blood calcium may occur.
    • Contraindications: Hypercalcemia (increased blood calcium), hypervitaminosis D, renal failure.
    • Forms of release: Capsules, tablets, liquids, chewing tablets.
  3. Vitamin a:
    • The mechanism of action: Necessary for the growth and differentiation of cells, including cells of hair follicles. Supports the health of the scalp.
    • Advantages for hair: Improves hair growth, prevents dryness and brittle hair. Supports the health of the scalp.
    • Recommended dosage: The recommended daily dose of vitamin A is 900 mcg for men and 700 mcg for women.
    • Potential side effects: When taking high doses of vitamin A, nausea, vomiting, headache, dizziness, hair loss (paradoxically), dry skin, visual impairment may occur. Vitamin A is teratogenic, so it should not be taken by pregnant women in high doses.
    • Contraindications: Pregnancy, hypervitaminosis A, liver diseases.
    • Forms of release: Capsules, tablets, liquids.
  4. Vitamin C.:
    • The mechanism of action: An antioxidant that protects the cells from damage by free radicals. It is necessary for the synthesis of collagen that strengthens the hair. Improves the absorption of iron.
    • Advantages for hair: Strengthens the hair, protects it from damage. Improves blood circulation of the scalp.
    • Recommended dosage: The recommended daily dose of vitamin C is 90 mg for men and 75 mg for women.
    • Potential side effects: When taking high doses of vitamin C, diarrhea, nausea, vomiting, heartburn can occur.
    • Contraindications: Individual intolerance, hemochromatosis (excess iron in the body).
    • Forms of release: Tablets, chewing tablets, sparkling tablets, powders, liquids.
  5. Vitamin E:
    • The mechanism of action: An antioxidant that protects the cells from damage by free radicals. Improves blood circulation of the scalp.
    • Advantages for hair: Protects hair from damage, improves their growth. It can reduce the scalp inflammation.
    • Recommended dosage: The recommended daily dose of vitamin E is 15 mg.
    • Potential side effects: When taking high doses of vitamin E, nausea, vomiting, diarrhea, headache, increased bleeding may occur.
    • Contraindications: Individual intolerance, blood coagulation disorders.
    • Forms of release: Capsules, liquids.
  6. B vitamins B (B1, B2, B3, B5, B6, B9, B12):
    • The mechanism of action: Participate in energy metabolism, synthesis of proteins and DNA necessary for cell growth, including cells of hair follicles. Support the health of the nervous system.
    • Advantages for hair: Improve hair growth, strengthen their structure, reduce hair loss. Support the health of the scalp.
    • Recommended dosage: Recommended daily doses of B vitamins depend on a specific vitamin. As a rule, in hair dietary supplements, group B vitamins containing all the necessary vitamins in optimal dosages are used.
    • Potential side effects: In rare cases, nausea, vomiting, diarrhea, and skin rashes may occur. Vitamin B3 (niacin) in high doses can cause redness of the skin.
    • Contraindications: Individual intolerance.
    • Forms of release: Tablets, capsules, liquids, powders.

B. Minerals:

  1. Iron:
    • The mechanism of action: It is necessary for the formation of hemoglobin, which transfers oxygen to cells of the body, including hair follicles.
    • Advantages for hair: Prevents hair loss caused by iron deficiency anemia. Improves hair growth.
    • Recommended dosage: The recommended daily dose of iron is 18 mg for women and 8 mg for men. People with iron deficiency anemia may require higher doses.
    • Potential side effects: Constipation, nausea, vomiting, abdominal pain, diarrhea, dark chair. When taking high doses of iron, poisoning may occur.
    • Contraindications: Hemochromatosis (an excess of iron in the body), hemosiderosis, peptic ulcer of the stomach and duodenum, inflammatory intestinal diseases.
    • Forms of release: Tablets, capsules, liquids.
  2. Zinc:
    • The mechanism of action: Participates in growth and restoration of fabrics, including hair. It is necessary for the functioning of the sebaceous glands.
    • Advantages for hair: Prevents hair loss caused by zinc deficiency. Improves hair growth. Supports the health of the scalp.
    • Recommended dosage: The recommended daily dose of zinc is 11 mg for men and 8 mg for women.
    • Potential side effects: Nausea, vomiting, diarrhea, abdominal pain, metal taste in the mouth. When taking high doses of zinc may be disrupted by the absorption of copper.
    • Contraindications: Individual intolerance, renal failure.
    • Forms of release: Tablets, capsules, loafers.
  3. Selenium:
    • The mechanism of action: An antioxidant that protects the cells from damage by free radicals. He plays a role in the metabolism of thyroid hormones.
    • Advantages for hair: Protects hair from damage, improves their growth. It can help in some forms of alopecia.
    • Recommended dosage: The recommended daily dose of selenium is 55 μg.
    • Potential side effects: When taking high doses of selenium, nausea, vomiting, diarrhea, hair loss (paradoxically), fragility of nails, garlic odor, fatigue, irritability can occur.
    • Contraindications: Individual intolerance, selenosis (poisoning by selenium).
    • Forms of release: Pills, capsules.
  4. Magnesium:
    • The mechanism of action: Participates in many biochemical processes in the body, including the synthesis of protein and energy.
    • Advantages for hair: Improves blood circulation of the scalp, strengthens the hair. It can reduce stress, which is one of the causes of hair loss.
    • Recommended dosage: The recommended daily dose of magnesium is 400 mg for men and 310 mg for women.
    • Potential side effects: Diarrhea, nausea, vomiting, abdominal pain.
    • Contraindications: Renal failure, bradycardia (slow pulse), miastenia.
    • Forms of release: Tablets, capsules, powders, liquids.

C. Amino acids:

  1. Cysteine:
    • The mechanism of action: The main amino acid that is part of the keratin, the protein made of which the hair consists of.
    • Advantages for hair: Strengthens hair, improves its structure, stimulates hair growth.
    • Recommended dosage: Usually part of complex hair dietary supplements in dosages from 50 to 500 mg.
    • Potential side effects: In rare cases, nausea, vomiting, diarrhea may occur.
    • Contraindications: Individual intolerance, cystinuria (hereditary disease, characterized by an increased content of cysteine ​​in the urine).
    • Forms of release: Pills, capsules.
  2. Methionine:
    • The mechanism of action: An indispensable amino acid necessary for the synthesis of proteins, including keratin. Participates in cysteine ​​metabolism.
    • Advantages for hair: Strengthens hair, improves its structure, stimulates hair growth.
    • Recommended dosage: Usually part of complex hair dietary supplements in dosages from 50 to 500 mg.
    • Potential side effects: In rare cases, nausea, vomiting, diarrhea may occur.
    • Contraindications: Individual intolerance, homocystinuria (hereditary disease characterized by an increased level of homocysteine ​​in the blood).
    • Forms of release: Pills, capsules.
  3. Lysine:
    • The mechanism of action: An indispensable amino acid necessary for the synthesis of collagen, which strengthens the hair. Improves the absorption of iron.
    • Advantages for hair: Strengthens hair, improves its structure, stimulates hair growth.
    • Recommended dosage: Usually part of complex hair dietary supplements in dosages from 50 to 500 mg.
    • Potential side effects: In rare cases, nausea, vomiting, diarrhea may occur.
    • Contraindications: Individual intolerance.
    • Forms of release: Pills, capsules.

D. Plant extracts:

  1. Horsetail extract:
    • The mechanism of action: Contains silicon, which strengthens the hair and improves its structure. It has anti -inflammatory and antioxidant properties.
    • Advantages for hair: Strengthens hair, reduces hair loss, improves its shine.
    • Recommended dosage: Usually part of complex hair dietary supplements in dosages from 50 to 500 mg.
    • Potential side effects: In rare cases, nausea, vomiting, diarrhea may occur.
    • Contraindications: Individual intolerance, kidney disease.
    • Forms of release: Tablets, capsules, liquids.
  2. Dioecious nettle extract:
    • The mechanism of action: Contains vitamins, minerals and other beneficial substances that improve hair health. It has anti -inflammatory and antioxidant properties.
    • Advantages for hair: Strengthens hair, reduces hair loss, stimulates hair growth, improves its shine.
    • Recommended dosage: Usually part of complex hair dietary supplements in dosages from 50 to 500 mg.
    • Potential side effects: In rare cases, nausea, vomiting, diarrhea may occur.
    • Contraindications: Individual intolerance, pregnancy.
    • Forms of release: Tablets, capsules, liquids.
  3. Burdock root extract:
    • The mechanism of action: Contains inulin, which improves blood circulation of the scalp and nourishes hair follicles. It has anti -inflammatory and antioxidant properties.
    • Advantages for hair: Strengthens hair, reduces hair loss, stimulates hair growth, improves its shine, reduces dandruff.
    • Recommended dosage: Usually part of complex hair dietary supplements in dosages from 50 to 500 mg.
    • Potential side effects: In rare cases, nausea, vomiting, diarrhea may occur.
    • Contraindications: Individual intolerance, pregnancy.
    • Forms of release: Tablets, capsules, liquids.
  4. SAW Palmetto palm extract:
    • The mechanism of action: Blocks the action of dihydrotestosterone (DGT), a hormone that plays a role in the development of androgenetic alopecia.
    • Advantages for hair: Reduces hair loss caused by androgenetic alopecia.
    • Recommended dosage: Usually part of complex hair dietary supplements in dosages from 160 to 320 mg.
    • Potential side effects: In rare cases, nausea, vomiting, diarrhea, dizziness may occur.
    • Contraindications: Individual intolerance, pregnancy, breastfeeding, taking anticoagulants.
    • Forms of release: Pills, capsules.

E. Other ingredients:

  1. Sea collagen:
    • The mechanism of action: Contains amino acids necessary for the synthesis of keratin. Improves the elasticity of the scalp.
    • Advantages for hair: Strengthens hair, improves its structure, stimulates hair growth, improves its shine.
    • Recommended dosage: Usually part of complex hair dietary supplements in dosages from 1 to 10 grams.
    • Potential side effects: In rare cases, nausea, vomiting, diarrhea, allergic reactions may occur.
    • Contraindications: Individual intolerance, allergies to fish.
    • Forms of release: Powders, capsules, liquids.
  2. Hyaluronic acid:
    • The mechanism of action: Moisturizes the scalp and hair, improves their elasticity.
    • Advantages for hair: Improves hair moisture, makes it more brilliant and obedient.
    • Recommended dosage: Usually part of complex hair dietary supplements in dosages from 50 to 200 mg.
    • Potential side effects: In rare cases, allergic reactions may occur.
    • Contraindications: Individual intolerance.
    • Forms of release: Tablets, capsules, liquids.
  3. Omega-3 fatty acids:
    • The mechanism of action: Have anti -inflammatory properties, improve blood circulation of the scalp.
    • Advantages for hair: Improve hair growth, reduce scalp inflammation, make hair more shiny.
    • Recommended dosage: The recommended daily dose of omega-3 fatty acids is from 1 to 3 grams.
    • Potential side effects: In rare cases, nausea, vomiting, diarrhea, fish taste in the mouth, increased bleeding may occur.
    • Contraindications: Individual intolerance, taking anticoagulants.
    • Forms of release: Capsules, liquids.

III. Comparison of popular dietary supplements for shine and density of hair (based on the declared composition and available reviews).

(Note: the information presented below is based on publicly available data on the composition and reviews, and not on clinical studies conducted by the author. The effectiveness of dietary supplements is individual and may depend on many factors.)

A. Compositions, declared advantages, reviews and potential disadvantages of several popular dietary supplements (at least 10):

  1. Solgar Skin, Nails & Hair:
    • Composition: Vitamin C, zinc, copper, MSM (methyl sulfonylmetatan), silicon (from red algae).
    • The declared advantages: Support for the health of the skin, nails and hair, improving their structure and shine.
    • Reviews: Many users note an improvement in the condition of the nails and skin. Some note an improvement in hair condition, but the results can be less pronounced than for nails and skin. Some users report side effects, such as stomach disorder.
    • Potential disadvantages: Does not contain biotin, iron and other vitamins and minerals important for hair. Contains an MSM that can cause side effects in some people. Not suitable for people with allergies for seafood (red algae).
  2. Perfectil:
    • Composition: Vitamins of group B, vitamin D, vitamin E, vitamin C, biotin, minerals (iron, zinc, magnesium, iodine, copper, selenium, manganese, chrome), amino acids (cysteine, methionine), grape seed extract, Q10 coenzyme.
    • The declared advantages: Support for the health of the skin, nails and hair, improving their structure, shine and growth.
    • Reviews: Many users note an improvement in the condition of the skin and hair. Some note a decrease in hair loss and accelerate their growth. Some users report side effects, such as stomach and nausea. Many complain about the large size of the capsules.
    • Potential disadvantages: Contains dyes that can cause allergic reactions. It can be contraindicated for people with thyroid diseases (contains iodine).
  3. Hairburst:
    • Composition: Vitamins of group B, vitamin D, biotin, selenium, zinc, copper, MSM, collagen.
    • The declared advantages: Acceleration of hair growth, strengthening their structure, reducing hair loss, improving their shine.
    • Reviews: Many users note the acceleration of hair growth. Some note an improvement in the condition of the skin and nails. Some users report side effects, such as stomach disorder and acne.
    • Potential disadvantages: Contains relatively high doses of biotin, which can distort the results of some laboratory tests. Not suitable for vegetarians (contains collagen).
  4. Vitabiotics Ultra Hair Plus:
    • Composition: Vitamins of group B, vitamin D, vitamin E, vitamin C, biotin, minerals (iron, zinc, copper, selenium, manganese, iodine, silicon), amino acids (cysteine, methionine), grape seed extract, L-carnitine.
    • The declared advantages: Support for hair health, improving their structure, brilliance and growth, reducing hair loss.
    • Reviews: Similar to reviews about Perfectil, but some users note the best tolerance.
    • Potential disadvantages: Similar to Perfectil, can be contraindicated in people with thyroid diseases (contains iodine).
  5. Nature’s Bounty Hair, Skin & Nails Gummies:
    • Composition: Vitamin C, Vitamin E, Biotin.
    • The declared advantages: Support for the health of the skin, nails and hair, improving their structure and shine.
    • Reviews: Pleasant taste, easy to accept. Some note an improvement in the condition of the nails and skin. Less effective for hair than other dietary supplements with a more complete composition. Contain sugar.
    • Potential disadvantages: Low content of active ingredients. Contain sugar and artificial flavors. Not suitable for people with diabetes or those who monitor blood sugar.
  6. Viviscal Extra Strength:
    • Composition: Aminomar C ™ (an exclusive complex containing an extract of marine organisms), vitamin C, biotin, zinc, iron.
    • The declared advantages: Reducing hair loss, stimulation of hair growth, improving their thickness and density.
    • Reviews: Many users note a decrease in hair loss and accelerate their growth. Some note an improvement in the thickness and density of hair. Some users report side effects, such as stomach and acne. Dear product.
    • Potential disadvantages: Contains the extract of marine organisms, which can cause allergic reactions. Not suitable for vegetarians. Expensive.
  7. Nutrafol Women:
    • Composition: Own mixture of ingredients, including Saw Palmetto, Ashwagandha, Kurkumin, Marine Collagen, Tokotrienols, Biotin, Keratin.
    • The declared advantages: Reducing hair loss, stimulation of hair growth, improving their thickness and density, fighting the effects of hair stress.
    • Reviews: Many users note a significant improvement in hair condition. However, this is a very expensive product.
    • Potential disadvantages: Very expensive. Contains Saw Palmetto, which can cause side effects in some people. Not suitable for vegetarians (contains collagen).
  8. SugarBearHair Vitamins:
    • Composition: Vitamins of group B, vitamin D, vitamin E, biotin, zinc.
    • The declared advantages: Acceleration of hair growth, improving their shine and elasticity.
    • Reviews: Pleasant taste, easy to accept. Some users note an improvement in hair condition, but the results can be less pronounced than when using other dietary supplements with a more complete composition. Contain sugar.
    • Potential disadvantages: High sugar content. Contain

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