Hair dietary supplements: divorce or real help? Deep analysis and objective assessment
I. The problem of hair loss and the search for solutions:
Hair loss is a common problem affecting men and women of all ages. The reasons can vary from genetic predisposition and hormonal changes to stress, malnutrition and diseases. Hair plays an important role in the formation of self -esteem and social perception, so loss of hair often leads to psychological discomfort and desire to find an effective solution. There are various methods of combating hair loss, including drug treatment (for example, minoxidil and finsteride), surgical methods (hair transplantation), cosmetic procedures (mesotherapy, plasmolifting) and the use of dietary supplements (biologically active additives). The popularity of hair dietary supplements is due to their accessibility, relative safety and promises to improve the condition of the hair due to the enrichment of the body with the necessary vitamins, minerals and other nutrients. However, the issue of the effectiveness of hair dietary supplements remains the subject of discussions and requires critical analysis.
II. The composition of the hair dietary supplements: key ingredients and their role:
Most hair dietary supplements contain a combination of vitamins, minerals, amino acids and plant extracts, which are supposed to contribute to hair growth, strengthen hair follicles and improve hair structure. We will analyze the main ingredients and their potential effect on hair health:
- B vitamins B (B1, B2, B3, B5, B6, B7, B9, B12): B vitamins play an important role in the metabolism of cells and energy. They are necessary for the normal functioning of hair follicles and hair growth.
- Biotin (B7): The most famous hair vitamin is involved in the synthesis of keratin, the main building material of the hair. Biotin deficiency can lead to hair loss, brittleness and seborrheic dermatitis. However, it is important to note that the biotin deficiency is relatively rare, and the intake of biotin in high doses does not always lead to an improvement in hair, if there is no obvious deficiency.
- Niacin (B3): Improves blood circulation in the scalp, ensuring the flow of nutrients to hair follicles. Niacin deficiency can lead to hair loss and dermatitis.
- Pantotenic acid (B5): Participates in the formation of coherent A, which is necessary for the metabolism of fats and carbohydrates, as well as for hair growth.
- Folic acid (B9): It is necessary for the growth and division of cells, including cells of hair follicles. Folic acid deficiency can lead to hair loss and anemia.
- Vitamin B12 (CianoCobalamine): It is necessary for the formation of red blood cells that transfer oxygen to hair follicles. Vitamin B12 deficiency can lead to hair loss and anemia.
- Vitamin A: It is necessary for the growth and differentiation of cells, including cells of hair follicles. However, an excess of vitamin A can be toxic and lead to hair loss.
- Vitamin C: Antioxidant protects hair follicles from damage caused by free radicals. Participates in the synthesis of collagen, which is necessary to strengthen hair.
- Vitamin D: He plays a role in the regulation of hair growth and differentiation of cells. The deficiency of vitamin D is associated with various forms of hair loss, including focal alopecia.
- Vitamin E: Antioxidant protects hair follicles from damage caused by free radicals. Improves blood circulation in the scalp.
- Minerals:
- Iron: It is necessary for the formation of hemoglobin, which transfers oxygen to hair follicles. Iron deficiency is a common cause of hair loss, especially in women.
- Zinc: It is necessary for the growth and differentiation of cells, as well as for the synthesis of keratin. Zinc deficiency can lead to hair loss, brittleness and dry scalp.
- Selenium: Antioxidant protects hair follicles from damage caused by free radicals. It is necessary for the normal functioning of the thyroid gland, which affects hair growth.
- Magnesium: Participates in many metabolic processes necessary for hair growth.
- Calcium: It is necessary for the growth and strengthening of hair.
- Amino acids:
- L-Cistein: The main amino acid, which is part of keratin. It is necessary to strengthen the structure of the hair.
- L-Lisin: Participates in the synthesis of collagen, which is necessary to strengthen hair.
- Methionine: Antioxidant protects hair follicles from damage caused by free radicals.
- Plant extracts:
- Saw Palmetto Extract (Serenoa Repens): Inhibits 5-alpha reductase, an enzyme that turns testosterone into dihydrotestosterone (DGT), the main hormone that causes an androgenetic alopecia.
- Field horsetail extract (Equisetum arvest): Contains silicon, which is necessary to strengthen hair and nails.
- Urtica dioica Extract): Contains vitamins, minerals and antioxidants that contribute to hair growth and strengthen hair follicles.
- Green tea extract (Camellia Sinensis): Contains antioxidants that protect hair follicles from damage caused by free radicals.
- Bambusa vulgaris extract: Contains silicon, which is necessary to strengthen hair and give it a shine.
- Pumpo seed oil (Cucurbita Pepo): Contains phytosterols that can inhibit 5-alpha reductase.
- Coenzim Q10 (COQ10): An antioxidant that protects cells from damage caused by free radicals and improves energy metabolism in cells.
III. Scientific research on the effectiveness of hair dietary supplements:
Scientific evidence of the effectiveness of hair dietary supplements remain contradictory. Some studies show that certain ingredients, such as biotin, zinc and iron, can be effective in deficiency of these substances in the body. However, most studies have a limited sample size, uncontrolled parameters and subjective assessment methods.
- Biotin: Several studies have shown that taking biotin can improve the condition of hair in people with biotin deficiency. However, in people with a normal biotin level, biotin in high doses does not lead to a significant improvement in hair condition.
- Iron: Iron deficiency is a common cause of hair loss, especially in women. Iron dialing can improve the condition of hair in people with iron deficiency.
- Zinc: Zinc deficiency can lead to hair loss. Taking zinc can improve the condition of the hair in people with zinc deficiency.
- Saw Palmetto: Some studies have shown that the Saw Palmetto extract can be effective in the treatment of androgenetic alopecia in men. However, additional studies are needed to confirm these results.
- Other ingredients: Scientific data on the effectiveness of other ingredients contained in hair dietary supplements, such as horsetail extract, nettle extract and L-cysteine, are limited.
IV. Types of hair loss and approach to choosing dietary supplements:
It is important to understand that hair loss can be caused by various reasons, and the approach to treatment should be individual. Before taking hair dietary supplements, it is necessary to determine the cause of hair loss. The most common types of hair loss include:
- Androgenetic alopecia (male and female baldness): Genetically determined hair loss caused by exposure to dihydrotestosterone (DGT) on hair follicles. In men, it usually manifests itself in the form of an thinning of hair in the forehead and crown, and in women – in the form of diffuse thinning of hair throughout the head.
- Telegnum alopecia: Temporary hair loss caused by stress, illness, pregnancy, medication or other factors. Hair falls in the phase of a heterogene (dormancy phase).
- Focal alopecia: Autoimmune disease in which the immune system attacks the hair follicles, leading to hair loss in the form of rounded foci.
- Traction alopecia: Hair loss caused by constant hair tension, for example, with tight weaving cobblestones, using hair extension or frequent use of a hairdryer and an ironing iron.
- Diffuse hair loss: Uniform thinning of the hair throughout the head, which can be caused by various factors, including a deficiency of nutrients, hormonal disorders or thyroid disease.
The choice of hair dietary supplements should be based on the cause of hair loss and individual needs of the body. For example, with androgenetic alopecia, dietary supplements containing Saw Palmetto can be effective, which inhibits 5-alpha reductase. With iron deficiency, dietary supplements containing iron can be effective. In the case of diffuse hair loss caused by a deficiency of nutrients, complex dietary supplements containing vitamins, minerals and amino acids can be effective.
V. How to choose the right dietary supplement for hair: criteria and recommendations:
When choosing hair dietary supplements, the following criteria must be taken into account:
- Composition: Carefully study the composition of the dietary supplement and make sure that it contains the necessary vitamins, minerals and other nutrients that can be useful for your hair. Pay attention to the dosage of the ingredients and make sure that it corresponds to the recommended daily norm.
- Manufacturer: Choose dietary supplements from well -known and trusted manufacturers who have a good reputation and comply with quality standards. Check the availability of quality certificates and licenses.
- Reviews: Read the reviews of other users about the dietary supplement to learn about their experience and product efficiency. However, remember that reviews can be subjective and do not always reflect the real picture.
- Price: The price of dietary supplements is not always an indicator of its quality. Compare prices for different dietary supplements with a similar composition and choose the optimal price ratio.
- Consultation with a doctor: Before taking hair dietary supplements, it is recommended to consult a doctor or a trichologist to determine the cause of hair loss and choose the most suitable dietary supplement. The doctor may prescribe the necessary tests to identify a deficiency of nutrients and exclude other diseases.
VI. Possible side effects and contraindications:
Hair dietary supplements, like any other additives, can cause side effects and have contraindications. The most common side effects include:
- Disorders of the gastrointestinal tract: Nausea, vomiting, diarrhea or constipation.
- Allergic reactions: Skin rash, itching, urticaria.
- Headache:
- Change of urine color: For example, taking biotin can lead to a change in urine color to bright yellow.
Contraindications to receive hair dietary supplements may include:
- Pregnancy and breastfeeding: Some ingredients contained in hair dietary supplements can be unsafe for pregnant and lactating women.
- Liver and kidney diseases: For diseases of the liver and kidneys, care must be observed when taking dietary supplements, since some ingredients can have a negative effect on these organs.
- Individual intolerance to dietary supplements: Before taking a dietary supplement, you need to make sure that you do not have an allergy to its components.
- Taking drugs: Some dietary supplements can interact with drugs, so before taking the dietary supplement, you need to consult a doctor.
VII. Dietary supplements and comprehensive treatment of hair loss:
Hair dietary supplements can be an effective addition to a comprehensive treatment for hair loss, which includes:
- Diagnostics: Determining the cause of hair loss using analyzes and examination by a trichologist.
- Medication: The use of drugs, such as minoxidil and finsteride, to stimulate hair growth and prevent loss.
- Cosmetic procedures: Mesotherapy, plasmolifting and other procedures that improve blood circulation in the scalp and stimulate hair growth.
- Proper nutrition: Providing the body with all the necessary vitamins, minerals and nutrients.
- Hair care: The use of soft shampoos and air conditioners, avoiding aggressive procedures, such as staining, chemical curls and frequent use of a hair dryer and hair iron.
- Stress management: Reducing the level of stress using meditation, yoga and other methods.
VIII. Myths and reality about hair dietary supplements:
There are many myths about hair dietary supplements that need to be dispelled:
- Myth: Hair dietary supplements are a miraculous tool that can stop hair loss and return the hair density in a short time.
- Reality: Hair dietary supplements can be effective with a deficiency of nutrients, but they are not a miraculous tool. The results usually become noticeable after a few months of regular reception.
- Myth: The more expensive it is, the more effective it is.
- Reality: The price of dietary supplements is not always an indicator of its quality. It is important to pay attention to the composition of the dietary supplement and the reputation of the manufacturer.
- Myth: Hair dietary supplements are safe and have no side effects.
- Reality: Hair dietary supplements, like any other additives, can cause side effects and have contraindications. Before starting a dietary supplement, you need to consult a doctor.
- Myth: Hair dietary supplements can cure all types of hair loss.
- Reality: Hair dietary supplements cannot cure all types of hair loss. They can be effective in a deficiency of nutrients and some other conditions, but not with androgenetic alopecia or focal alopecia.
IX. Alternative methods of hair strengthening and growth stimulation:
In addition to dietary supplements, there are other methods that can help strengthen hair and stimulate their growth:
- Balanced nutrition: The use of products rich in vitamins, minerals and proteins. In the diet, it is necessary to include fruits, vegetables, whole grain products, low -fat meat, fish and nuts.
- Scalp massage: Regular scalp massage improves blood circulation and stimulates hair growth.
- Natural oils: The use of natural oils, such as coconut oil, olive oil and burdock oil, can strengthen the hair and give it shine.
- Correct hair care: The use of soft shampoos and air conditioners, avoiding aggressive procedures, such as staining, chemical curls and frequent use of a hair dryer and hair iron.
- Reducing stress levels: Stress can negatively affect the condition of the hair. A decrease in stress levels with meditation, yoga and other methods can help improve the condition of the hair.
X. Recommendations for the use of hair dietary supplements:
- Before starting a dietary supplement, it is necessary to consult a doctor or a trichologist.
- Carefully study the composition of the dietary supplement and make sure that it contains the necessary vitamins, minerals and other nutrients that can be useful for your hair.
- Follow the instructions for the use of dietary supplements.
- Do not exceed the recommended dosage.
- If side effects occur, stop taking the dietary supplement and consult a doctor.
- Do not expect instant results. The results usually become noticeable after a few months of regular reception.
- Combine the intake of dietary supplements with proper nutrition, hair care and stress.
XI. Future studies in the field of hair dietary supplements:
Further scientific studies are needed to assess the effectiveness and safety of hair dietary supplements. Future research should be larger, controlled and use objective assessment methods. It is also necessary to conduct research to determine the optimal dosage of ingredients and combinations of ingredients, which may be the most effective for various types of hair loss. Prospective areas of research are the study of the role of the microbioma of the scalp in hair growth and the development of new dietary supplements containing prebiotics and probiotics. Studies are also necessary to assess the influence of genetic factors on the effectiveness of hair dietary supplements.