Hair dietary

Part 1: Fundamentals of Hair Health and Causes

1.1. Anatomy and physiology of the hair: how healthy hair grows

To understand how dietary supplements (biologically active additives) can affect hair health, it is important to know how they grow and develop. The hair consists of two main parts: hair follicle (located under the skin) and hair rod (visible part).

• Hair follicle: This is a living structure responsible for hair growth. Inside the follicle there is a hair bulb, where cells forming new hair occurs. Blood vessels are suitable for the follicle, delivering nutrients necessary for growth, and sebaceous glands that secrete skin lard, which moisturizes and protects the hair.

• Hair rod: This is a dead structure, consisting mainly of keratin protein. The hair rod consists of three layers:

  • Cuticle: The outer layer consisting of overlapping scales protecting the inner layers of the hair. A healthy cuticle is smooth, reflects the light and gives the hair shine.

  • Cortical substance (bark): The main layer containing a melanin pigment that determines the color of the hair. The bark is also responsible for the strength and elasticity of the hair.

  • Core (Medulla): The inner layer, which is not in all hair. Its function is not fully studied.

Hair growth cycle: Hair growth occurs cyclically and consists of three phases:

• Anagen (growth phase): The longest phase lasts from 2 to 7 years. In this phase there is an active division of cells in the hair onion and hair growth.

• Katagen (transition phase): It lasts about 2-3 weeks. In this phase, hair growth stops, and the follicle decreases.

• Telogen (Phase Salm): It lasts about 3 months. In this phase of the hair falls, and in its place new hair begins to grow.

Normally, about 85-90% of the hair are in the anagen phase, 1-2% in the catagen phase and 10-15% in the heterogene phase. Little hair is considered normal.

What is needed for healthy hair growth:

• A sufficient amount of nutrients: Protein, vitamins, minerals and fatty acids are necessary for the synthesis of keratin and the normal functioning of the hair follicle.

• Good blood supply to the scalp: Blood causes nutrients to hair follicles.

• Hormonal balance: Hormones play an important role in the regulation of hair growth.

• Lack of stress: Stress can negatively affect hair growth.

1.2. The main causes of hair loss: from genetics to lifestyle

Hair loss (alopecia) is a common problem affecting men and women of all ages. The causes of hair loss can be different, and often this is a combination of several factors.

Genetic factors:

• Andogenetic alopecia: The most common form of hair loss due to a genetic predisposition and exposure to androgens (male sex hormones). In men, it manifests itself in the form of thinning of hair on temples and crown, in women – in the form of uniform thinning of hair throughout the head.

Hormonal factors:

• Hormonal imbalance: Changes in the level of hormones, such as pregnancy, childbirth, menopause, thyroid diseases and polycystic ovary syndrome (SPKU), can lead to hair loss.

Medical conditions and medicines:

• Scalp diseases: Dermatitis, psoriasis, fungal infections and other diseases of the scalp can cause hair loss.

• Autoimmune diseases: An alopecia of the area is an autoimmune disease in which the immune system attacks the hair follicles.

• Medicines: Some drugs, such as anticoagulants, antidepressants, anticonvulsants and chemotherapy, can cause hair loss.

Nutrient deficiency:

• Lack of iron: Iron is necessary for the synthesis of hemoglobin, which transfers oxygen to cells, including hair follicles. Iron deficiency can lead to hair loss.

• Lack of zinc: Zinc is involved in protein synthesis and plays an important role in hair growth.

• Lack of B vitamins B: B vitamins are necessary for the metabolism of energy and the normal functioning of the nervous system. The deficiency of group B vitamins, especially biotin (vitamin B7), can lead to hair loss.

• Protein disadvantage: Protein is the main building material for hair. Insufficient protein consumption can lead to weakening and hair loss.

Life lifestyle factors:

• Stress: Chronic stress can negatively affect hair growth.

• Inal meals: An unbalanced diet, rich in processed foods and poor nutrients, can lead to hair loss.

• Smoking: Smoking worsens blood supply to the scalp and can lead to hair loss.

• Excessive use of thermal styling tools: Frequent use of hair dryers, ironing and painting can damage the hair and lead to its loss.

• Tight hairstyles: Tight hairstyles, such as braids and tails, can exert pressure on the hair follicles and lead to hair loss (traction alopecia).

Other factors:

• Age: With age, hair growth slows down and hair becomes thinner.

• Chemical hair treatment: Staining, lightening and chemical curls can damage the hair and lead to its loss.

Diagnosis of the cause of hair loss:

It is important to consult a trichologist to determine the cause of hair loss. The doctor will examine the scalp, collect an anamnesis and may prescribe additional studies, such as blood test, trichoscopy (hair examination with a microscope) and phototrichogram (assessment of the density and hair growth rate).

1.3. The role of nutrition in hair health: key vitamins, minerals and trace elements

Food plays a key role in hair health. Hair needs enough nutrients for normal growth, strength and shine. The deficiency of certain vitamins, minerals and trace elements can lead to loss, thinning, brittleness and dullness of hair.

The main nutrients for hair health:

• Protein: Hair consists mainly of keratin protein. Sufficient protein consumption is necessary for the synthesis of keratin and normal hair growth. Sources of protein: meat, poultry, fish, eggs, dairy products, legumes, nuts and seeds.

• Iron: Iron is necessary for the synthesis of hemoglobin, which transfers oxygen to cells, including hair follicles. Iron deficiency can lead to hair loss. Sources of iron: red meat, poultry, fish, legumes, dark green leafy vegetables.

• Zinc: Zinc is involved in protein synthesis and plays an important role in hair growth. Zinc deficiency can lead to loss and thinning of the hair. Sources of zinc: meat, seafood, nuts, seeds, whole grain products.

• B vitamins B: B vitamins are necessary for the metabolism of energy and the normal functioning of the nervous system. The deficiency of group B vitamins, especially biotin (vitamin B7), can lead to hair loss.

  • Biotin (Vitamin B7): It is important for the synthesis of keratin and maintaining the health of the skin and hair. Sources of biotin: eggs, nuts, seeds, avocados, mushrooms.
  • Niacin (Vitamin B3): Improves blood circulation in the scalp and promotes hair growth. Sources of Niacin: meat, poultry, fish, nuts, seeds, whole grain products.
  • Pantotenic acid (vitamin B5): It is necessary for the normal functioning of hair follicles. Sources of pantothenic acid: meat, poultry, fish, eggs, dairy products, avocados, mushrooms.
  • Vitamin B12: Participates in cell division and is necessary for hair growth. Sources of vitamin B12: meat, poultry, fish, eggs, dairy products.

• Vitamin C: An antioxidant that protects the hair follicles from damage by free radicals. Vitamin C is also necessary for the synthesis of collagen, which gives hair strength and elasticity. Sources of vitamin C: citrus fruits, berries, kiwi, pepper, broccoli.

• Vitamin D: He plays an important role in hair growth and maintaining the health of the scalp. Vitamin D deficiency can lead to hair loss. Sources of vitamin D: fish, eggs, dairy products, as well as sunlight.

• Vitamin E: An antioxidant that protects the hair follicles from damage by free radicals. Vitamin E also improves blood circulation in the scalp. Sources of vitamin E: nuts, seeds, vegetable oils, avocados.

• Omega-3 fatty acids: It is necessary for the health of the scalp and hair. Omega-3 fatty acids help reduce inflammation and improve blood circulation in the scalp. Sources of omega-3 fatty acids: fish, linen seed, chia seeds, walnuts.

• Silicon: Participates in the synthesis of collagen and keratin, strengthens the hair and gives it shine. Silicon sources: oats, barley, rice, green vegetables.

Balanced nutrition:

The best way to provide the body with all the necessary nutrients for the health of hair is a balanced diet that includes a variety of foods from all food groups.

Additional additives:

In some cases, when there is a deficiency of certain nutrients, the doctor may recommend taking additional additives. However, it is important to remember that taking the additives should be justified and controlled by a doctor, since an excess of some vitamins and minerals can be harmful to health.

Water:

Do not forget about the importance of sufficient water consumption. Water is necessary for the normal functioning of all organs and systems of the body, including for hair health. It is recommended to drink at least 8 glasses of water per day.

Part 2: Hair dietary supplements: composition, action, efficiency

2.1. Review of popular hair dietary supplements: compositions and declared effects

The market for hair dietary supplements is huge and diverse. They are represented in various forms: capsules, tablets, powders, liquids, etc. The compositions of dietary supplements also vary, and often include combinations of vitamins, minerals, plant extracts and other biologically active substances. It is important to understand that the effectiveness of dietary supplements may differ, and not all declared effects are confirmed by scientific research.

Popular components of hair dietary supplements and their alleged effects:

• Biotin (Vitamin B7): One of the most popular hair dietary supplements. The declared effects: hair strengthening, growth stimulation, improvement of structure, reduction of brittleness.

• Collagen: Protein, which is the main building material for hair, skin and nails. The declared effects: hair strengthening, improvement of elasticity, growth stimulation.

• Keratin: The protein from which the hair consists of. The declared effects: strengthening the hair, restoration of the damaged structure, giving shine and smoothness.

• Sea collagen: Collagen obtained from sea springs (fish, algae). The declared effects: improving the condition of the skin and hair, growth stimulation.

• Hyaluronic acid: A moisturizing component that holds water in the skin and hair. The declared effects: moisturizing hair, giving them shine and elasticity.

• Vitamin D: He plays an important role in hair growth and maintaining the health of the scalp. The declared effects: stimulation of hair growth, decrease in loss.

• Vitamin C: An antioxidant that protects the hair follicles from damage by free radicals. The declared effects: strengthening of hair, improvement of structure, giving shine.

• Vitamin E: An antioxidant that improves blood circulation in the scalp. The declared effects: stimulation of hair growth, decrease in loss.

• B vitamins B: It is necessary for the metabolism of energy and the normal functioning of the nervous system. The declared effects: hair strengthening, growth stimulation, improvement of the structure.

• Zinc: Participates in protein synthesis and plays an important role in hair growth. The declared effects: stimulation of hair growth, decrease in loss.

• Iron: It is necessary for the synthesis of hemoglobin, which transfers oxygen to hair follicles. The declared effects: Reducing hair loss.

• Selenium: An antioxidant that protects the hair follicles from damage by free radicals. The declared effects: hair strengthening, improvement of the structure.

• Copper: Participates in the synthesis of melanin, pigment that determines the color of the hair. The declared effects: maintaining hair color, preventing gray hair.

• Silicon: Participates in the synthesis of collagen and keratin, strengthens the hair and gives it shine. The declared effects: hair strengthening, improvement of the structure.

• Omega-3 fatty acids: It is necessary for the health of the scalp and hair. The declared effects: reduction of inflammation in the scalp, stimulation of hair growth.

• Horsetail extract of the field: Contains silicon, which strengthens the hair and gives it shine. The declared effects: hair strengthening, growth stimulation.

• Nettle extract: Contains vitamins and minerals that strengthen hair and improve their growth. The declared effects: hair strengthening, growth stimulation, decrease in loss.

• SAW Palmetto palm extract: Blocks the effect of dihydrotestosterone (DGT), a hormone that can lead to hair loss with androgenetic alopecia. The declared effects: a decrease in hair loss with androgenetic alopecia.

• L-Cistein: Amino acid, which is an integral part of keratin. The declared effects: hair strengthening, improvement of the structure.

• MSM (methylsulfonylmetane): The source of sulfur, which is necessary for the synthesis of collagen and keratin. The declared effects: hair strengthening, improvement of the structure.

Examples of popular hair dietary supplements:

• Solgar Skin, Nails & Hair: Contains MSM, red algae, vitamin C, copper, zinc.
• Perfectil: Contains vitamins of group B, vitamin D, vitamin E, iron, zinc, copper, selenium, iodine, cysteine, beta-carotene, grape seed extract.
• Hairburst: Contains biotin, collagen, MSM, zinc, copper, selenium, B vitamins B.
• Viviscal Extra Strength: Contains Aminomar C ™ Marine Complex, Biotin, Zinc, Vitamin C, NiaCin, Iron.
• Nature’s Bounty Optimal Solutions Hair, Skin & Nails: Contains biotin, vitamin C, vitamin E, argon oil.

It is important to remember:

• The compositions of dietary supplements may differ depending on the manufacturer.
• The declared effects are not always confirmed by scientific research.
• Before taking dietary supplements, you need to consult a doctor.

2.2. Action mechanisms: how dietary supplements affect the growth and health of hair at the cellular level

The mechanisms of action of hair dietary supplements at the cellular level are complex and depend on the composition of a particular drug. In general, dietary supplements can influence the growth and health of the hair in several ways:

• Providing building materials: Many dietary supplements contain components that are building materials for hair, such as protein (collagen, keratin, amino acids), minerals (zinc, iron, silicon) and vitamins (biotin, vitamins of group B). These components are necessary for the synthesis of keratin, the main protein from which the hair consists of.

  • Protein: Proteins are broken down into amino acids, which are used to synthesize keratin in hair follicles. A sufficient amount of protein in the diet is necessary to ensure normal hair growth.
  • Zinc: Zinc is a cofactor of many enzymes involved in the synthesis of protein and DNA. It also plays an important role in differentiation of cells and regulation of hormones. Zinc deficiency can lead to a violation of keratin synthesis and hair loss.
  • Iron: Iron is necessary for the synthesis of hemoglobin, which transfers oxygen to cells, including hair follicles. A sufficient amount of oxygen is necessary for the normal functioning of hair follicles and hair growth.
  • Biotin: Biotin is a cofactor of enzymes involved in the metabolism of fats, carbohydrates and proteins. It is also necessary for the synthesis of keratin. Biotin deficiency can lead to thinning and hair loss.

• Improving blood supply to the scalp: Some dietary supplements contain components that improve blood circulation in the scalp, such as vitamin E, niacin and omega-3 fatty acids. Improving blood supply ensures the delivery of more nutrients and oxygen to hair follicles, which contributes to their normal functioning and hair growth.

  • Vitamin E: Vitamin E is an antioxidant that protects the cells from damage by free radicals. It also improves blood circulation and promotes the expansion of blood vessels, which ensures the delivery of more nutrients to hair follicles.
  • Niacin: Niacin (vitamin B3) expands blood vessels and improves blood circulation in the scalp. This contributes to the delivery of more nutrients and oxygen to hair follicles, which stimulates their growth.
  • Omega-3 fatty acids: Omega-3 fatty acids have anti-inflammatory properties and improve blood circulation. They are also necessary for the health of the scalp and hair.

• Antioxidant protection: Some dietary supplements contain antioxidants such as vitamin C, vitamin E and selenium, which protect the hair follicles from damage to free radicals. Free radicals are unstable molecules that can damage cells and cause inflammation. Antioxidants neutralize free radicals and prevent their damaging effect.

  • Vitamin C: Vitamin C is a powerful antioxidant that protects the cells from damage by free radicals. It is also necessary for the synthesis of collagen, which gives the hair strength and elasticity.
  • Vitamin E: Vitamin E is an antioxidant that protects the cells from damage by free radicals. It also improves blood circulation in the scalp.
  • Selenium: Selenium is a cofactor of enzymes with antioxidant properties. It protects the cells from damage to free radicals and supports the health of the hair and scalp.

• Hormonal balance regulation: Some dietary supplements contain components that can regulate the hormonal balance, for example, the Saw Palmetto palm extract. Serene palm extract blocks the effect of digidrotestosterone (DGT), a hormone that can lead to hair loss with androgenetic alopecia.

  • SAW Palmetto palm extract: Serene palm extract contains substances that block the 5-alpha reductase enzyme converting testosterone into dihydrotestosterone (DGT). DGT is the main hormone responsible for androgenetic alopecia. By blocking the action of DHT, the extract of the palm of the serenia can reduce hair loss and stimulate their growth.

• Anti -inflammatory action: Some dietary supplements contain components with anti-inflammatory properties, such as omega-3 fatty acids. Inflammation can play a role in the development of some forms of hair loss, so a decrease in inflammation can help improve hair condition.

  • Omega-3 fatty acids: Omega-3 fatty acids have anti-inflammatory properties and can reduce inflammation in the scalp. This can help improve the condition of the hair with some forms of loss associated with inflammation.

It is important to note:

• The mechanisms of the action of dietary supplements can be complex and not fully studied.
• The effectiveness of dietary supplements may depend on the individual characteristics of the body.
• It is necessary to consult a doctor before taking dietary supplements.

2.3. Scientific research: What do clinical tests of hair dietary supplement efficiency say

The effectiveness of hair dietary supplements is the subject of numerous scientific research. However, it is important to note that the research results can be contradictory, and the quality of research is often varied. Many studies have a small number of participants, a short observation period or do not have a control group, which complicates the assessment of the true effectiveness of dietary supplements.

Biotin (Vitamin B7):

• Several studies have shown that taking biotin can improve the condition of hair in people with biotin deficiency. However, a biotin deficiency is a rare condition.
• Some studies have shown that taking biotin can improve the strength and thickness of the hair even in people without biotin deficiency, but these results require further confirmation.
• In general, evidence of the effectiveness of biotin to improve the condition of the hair in people without biotin deficiency is limited.

Collagen:

• Some studies have shown that the intake of collagen can improve the elasticity and strength of the hair, as well as stimulate their growth.
• However, most studies of hair collagen have a small number of participants and a short observation period, which complicates the assessment of the true effectiveness of collagen.
• Larger and long -term studies are needed to confirm the effectiveness of collagen to improve the condition of the hair.

Vitamin D:

• Several studies have shown that vitamin D deficiency can be associated with hair loss.
• Some studies have shown that vitamin D intake can improve the condition of hair in people with vitamin D.
• However, not all studies confirm this connection, and further research is necessary to determine the role of vitamin D in the health of the hair.

Zinc:

• Zinc deficiency can lead to hair loss.
• Some studies have shown that zinc intake can improve hair condition in people with zinc deficiency.
• However, the use of zinc in large doses can be harmful to health, so you need to consult a doctor before starting zinc.

Iron:

• Iron deficiency is a common cause of hair loss, especially in women.
• Several studies have shown that iron intake can improve the condition of hair in people with iron deficiency.
• However, the use of iron without deficiency can be harmful to health, so it is necessary to consult a doctor before starting iron.

Omega-3 fatty acids:

• Some studies have shown that the intake of omega-3 fatty acids can improve the condition of the hair, reduce inflammation in the scalp and stimulate hair growth.
• However, further studies are needed to confirm the effectiveness of omega-3 fatty acids to improve the condition of the hair.

SAW Palmetto palm extract:

• Some studies have shown that the extract of the palm palm can reduce hair loss with androgenetic alopecia.
• However, the results of the studies are contradictory, and further studies are necessary to confirm the effectiveness of the Extract of the Sereena palm.

General conclusions:

• Evidence of the effectiveness of hair dietary supplements is limited.
• Some dietary supplements can be effective for improving hair condition in people with a deficiency of certain nutrients.
• Larger and long -term studies are needed to confirm the effectiveness of hair dietary supplements.
• Before taking dietary supplements, you need to consult a doctor.

Meta-analyzes and systematic reviews:

Met-analyzes and systematic reviews are studies that combine the results of several separate studies to obtain a more accurate assessment of the effectiveness of a certain intervention.

• Some meta-analyzes have shown that taking biotin can improve the condition of hair in people with biotin deficiency.
• Other meta-analyzes have shown that the intake of collagen can improve the elasticity and strength of the hair.
• However, in general, evidence of the effectiveness of hair dietary supplements based on meta analysis and systematic reviews remains limited.

It is important to remember:

• The results of scientific research can be contradictory.
• The quality of research can vary.
• Bades are not medicines and are not intended for the treatment of diseases.
• Before taking dietary supplements, you need to consult a doctor.

Part 3: Myths and reality about hair dietary supplements

3.1. The debunking of popular myths about hair dietary supplement: “Dietary dietary supplements are treating hair loss”, “All dietary supplements are equally effective” and others

The market for hair dietary supplements is surrounded by many myths and errors. It is important to separate scientific facts from marketing promises and understand that dietary supplements are not a miraculous tool from all hair problems.

Myth 1: Bades treat hair loss.

Reality: Bades are not medicines and are not intended for the treatment of diseases, including hair loss. Hair loss can be caused by various reasons, and for its treatment it is necessary to establish the cause and choose the appropriate therapy. Bades can be useful as an addition to treatment, especially if hair loss is associated with a deficiency of certain nutrients.

Myth 2: All dietary supplements are equally effective.

Reality: The effectiveness of dietary supplements can vary greatly depending on the composition, dosage, the quality of the ingredients and the individual characteristics of the body. Bades of different manufacturers may contain different concentrations of active substances and have a different degree of bioavailability. In addition, the effectiveness of dietary supplements may depend on the cause of hair loss and the presence of a deficiency of certain nutrients.

Myth 3: The more ingredients in the Bad, the more effective it is.

Reality: A large number of ingredients in the Bad do not guarantee its effectiveness. It is more important that the ingredients be selected in optimal dosages and interact with each other synergically. In addition, an excess of some vitamins and minerals can be harmful to health.

Myth 4: Dietary supplements act instantly.

Reality: It takes time to achieve visible results from taking dietary supplements. Hair growth is a slow process, and in order to evaluate the effectiveness of dietary supplements, it is necessary to take it regularly for several months.

Myth 5: Bades are absolutely safe, as these are “natural” products.

Reality: Bades can cause side effects and interact with drugs. Some dietary supplements may contain ingredients that are contraindicated in certain diseases. Before taking dietary supplements, you need to consult a doctor, especially if you have any diseases or take medications.

Myth 6: Bades are the only thing that is needed for the health of the hair.

Reality: Hair health depends on many factors, including genetics, hormonal balance, nutrition, lifestyle and hair care. Bades can be useful as an addition to a comprehensive approach to hair health, but they are not a replacement for a balanced diet, proper hair care and treatment of diseases, if any.

Myth 7: Bades help to grow hair faster.

Reality: Bades cannot accelerate the natural growth of hair growth. The genetically laid hair growth rate cannot be significantly changed using dietary supplements. However, dietary supplements can help improve the quality of the hair, strengthen it and reduce the loss, which can create an impression of a faster growth.

Myth 8: Dietary supplements solve all hair problems.

Reality: Bades are not a panacea from all hair problems. They can be useful for certain problems associated with a deficiency of nutrients, but they will not help with problems caused by genetic factors, hormonal disorders or diseases of the scalp.

Myth 9: Bad can be taken without consulting a doctor.

Reality: Before taking dietary supplements, you need to consult a doctor, especially if you have any diseases or take medications. The doctor will be able to evaluate your health status, determine the cause of hair problems and recommend suitable dietary supplements in optimal dosages.

Myth 10: Dear dietary supplements are always better than cheap.

Reality: The price of dietary supplements is not always an indicator of its effectiveness. Expensive dietary supplements can contain more expensive ingredients or have a more complex production technology, but this does not guarantee their greater effectiveness. It is more important to pay attention to the composition of the dietary supplement, the dosage of active substances and the reputation of the manufacturer.

3.2. Who really needs hair dietary supplements: readings and contraindications

Hair dietary supplements are not a universal solution for everyone. They can be useful in certain cases, but also have their own contraindications. It is important to understand who really needs hair dietary supplements, and to whom they can be useless or even harmful.

Indications for the use of hair dietary supplements:

• Nutrient deficiency: If you have a confirmed deficit of certain vitamins, minerals or trace elements, such as iron, zinc, biotin, vitamin D or group B vitamins, the intake of dietary supplements can help replenish this deficit and improve the condition of the hair.
• Unstable nutrition: If your diet does not provide a sufficient amount of nutrients necessary for the health of the hair, the intake of dietary supplements can help compensate for the lack of these substances.
• Vegetarianism and veganism: Vegetarians and vegans can experience a deficiency of some nutrients, such as iron, zinc, vitamin B12 and omega-3 fatty acids that are important for hair health. Reception of dietary supplements can help replenish this deficit.
• Diseases affecting the absorption of nutrients: Some diseases, such as malabsorption syndrome, can disrupt the absorption of nutrients from food. In this case, the intake of dietary supplements can help provide the body with the necessary nutrients.
• Pregnancy and lactation period: During pregnancy and lactation, the need for nutrients increases. Reception of dietary supplements can help provide the body of the future mother with all the necessary nutrients for the health of her and her child.
• Recovery after illness or operation: After an illness or surgery, the body may experience a deficiency of nutrients. Reception of dietary supplements can help accelerate restoration and improve the condition of the hair.
• Stress: Chronic stress can negatively affect the growth and health of hair. Reception of dietary supplements containing antioxidants and adaptogens can help protect the hair from damage and improve their condition.
• Andogenetic alopecia: Some dietary supplements containing the Saw Palmetto palm extract can