Hair growth from the inside: the best dietary supplement for hair nutrition

Hair growth from the inside: the best dietary supplement for hair nutrition

Chapter 1: Fundamentals of healthy hair growth: why are dietary supplements important

1. Hair as an indicator of health: Hair is fast -growing skin appendages that require constant and sufficient nutrition. Their condition directly reflects the overall health of the body. Dull, brittle, slowly growing hair often signaling the deficiency of vitamins, minerals and other important nutrients.

2. Hair structure: from follicle to tip: Understanding the structure of the hair is necessary to select the right dietary supplements. The hair consists of a hair follicle (onion), located in the skin, and a hair rod protruding above the surface. The health of the follicle is critical of the growth and quality of the hair. The hair rod consists of three layers: cuticles (outer protective layer), cortex (the bulk of the hair that determines its strength and elasticity), and the medulla (core, not in all hair).

3. Hair growth cycle: anagen, catagen, telogen: The life cycle of the hair consists of three phases:

   • Anagen (growth phase): The duration of this phase determines the length of the hair. On average, it lasts from 2 to 7 years. In this phase, the cells of the hair follicle are actively divided, providing hair growth.
   • Katagen (transition phase): The short phase, lasts about 2-3 weeks. At this time, hair growth stops, and the follicle is reduced.
   • Telogen (Phase Salm): It lasts about 3 months. At this time, the hair remains in the follicle, but does not grow. Then it falls out, and a new growth cycle begins.

4. Hair growth factors: Many factors affect the health and growth of hair:

   • Genetics: A genetic predisposition plays a key role in determining the density, texture and hair growth rate.
   • Age: With age, hair growth slows down, hair becomes thinner and gray.
   • Hormonal background: Hormonal changes, especially in women (pregnancy, childbirth, menopause), can significantly affect hair growth.
   • Stress: Chronic stress negatively affects the health of the hair, can cause loss.
   • Nutrition: The lack of nutrients is one of the main causes of hair problems.
   • Hair care: Aggressive styling methods, heat treatment, chemical curling and dyeing can damage hair.
   • Health status: Some diseases, such as anemia, hypothyroidism and autoimmune diseases, can lead to hair loss.

5. The role of dietary supplements in maintaining hair health: Bades (biologically active additives) can replenish the deficiency of nutrients necessary for healthy hair growth. They are not medicines, but can have a positive effect on the condition of the hair, especially in combination with a healthy lifestyle and proper care. Bades do not replace full nutrition, but can serve as an addition to the diet, especially during periods of increased need for nutrients.

Chapter 2: Key vitamins and minerals for hair growth and their sources

1. Vitamin A (Retinol):

   • Role: It is necessary for the growth of all cells, including cells of hair follicles. Participates in the production of sebum, which moisturizes the scalp and hair.
   • Deficiency: Dryness of the scalp, fragility of hair, deceleration of growth.
   • Sources: The liver, fish oil, dairy products, egg yolks, carrots, sweet potatoes, spinach, pumpkin.
   • Cautions: An overdose of vitamin A can be toxic. It is necessary to observe the recommended dosage.

2. B vitamins B (Biotin, B12, B5, B6, FOLIC Acid):

   • Role:
     • Biotin (B7): Often called “vitamin for hair.” Participates in the metabolism of fats, carbohydrates and proteins necessary for hair growth. Strengthens the structure of the hair, prevents brittleness and loss.
     • Vitamin B12 (cobalamin): It is necessary for the formation of red blood cells that transfer oxygen to hair follicles. B12 deficiency can lead to anemia and hair loss.
     • Vitamin B5 (pantotenic acid): Participates in cell metabolism, supports the health of the scalp and hair.
     • Vitamin B6 (Pyridoxin): It is necessary for the normal functioning of the nervous system, and is involved in the metabolism of proteins.
     • Folic acid (B9): Important for cellular division and growth, is involved in the formation of DNA and RNA.
   • Deficiency: Hair loss, brittleness, gray hair (in case of deficiency B12).
   • Sources:
     • Biotin: Eggs, nuts, seeds, salmon, avocados, sweet potatoes.
     • Vitamin B12: Meat, fish, eggs, dairy products. Vegetarians and vegans are recommended to take B12 additives.
     • Vitamin B5: Meat, eggs, mushrooms, avocados, broccoli.
     • Vitamin B6: Meat, fish, poultry, bananas, potatoes.
     • Folic acid: Dark green leafy vegetables, legumes, citrus fruits, avocados.

3. Vitamin C (ascorbic acid):

   • Role: Antioxidant, protects hair follicles from damage to free radicals. Participates in the synthesis of collagen necessary for hair strength. Improves the absorption of iron.
   • Deficiency: Breeding hair, dry skin.
   • Sources: Citrus fruits, kiwi, strawberries, pepper, broccoli, tomatoes.

4. Vitamin D (calciferol):

   • Role: Participates in the regulation of hair growth. Vitamin D deficiency is associated with hair loss.
   • Deficiency: Hair loss (especially heterogeneous loss).
   • Sources: Fish oil, egg yolks, enriched products (milk, flakes). The main source of vitamin D is sunlight.
   • Cautions: It is important to control the level of vitamin D in the blood and take additives under the supervision of a doctor.

5. Vitamin E (tocopherol):

   • Role: Antioxidant, improves blood circulation in the scalp, stimulates hair growth.
   • Deficiency: Dry scalp, brittle hair.
   • Sources: Vegetable oils (sunflower, olive, almond), nuts, seeds, avocados.

6. Iron:

   • Role: It is necessary for the formation of hemoglobin, which transfers oxygen to cells, including hair follicles.
   • Deficiency: Iron deficiency anemia is one of the most common causes of hair loss, especially in women.
   • Sources: Red meat, poultry, fish, legumes, dark green leafy vegetables.
   • Cautions: Iron should only be taken with a confirmed deficit, since an excess of iron can be harmful.

7. Zinc:

   • Role: Participates in the growth and restoration of fabrics, including hair follicles. Regulates the work of the sebaceous glands.
   • Deficiency: Hair loss, dry scalp, dandruff.
   • Sources: Meat, poultry, seafood, nuts, seeds, legumes.

8. Selenium:

   • Role: Antioxidant, protects hair follicles from damage. It is necessary for the normal functioning of the thyroid gland, which plays an important role in hair growth.
   • Deficiency: Hair loss.
   • Sources: Brazilian nuts, seafood, meat, poultry.
   • Cautions: An overdose of selenium can be toxic. It is necessary to observe the recommended dosage.

9. Magnesium:

   • Role: Participates in many enzymatic reactions necessary for hair growth. It helps to reduce stress, which can negatively affect the hair.
   • Deficiency: Hair loss.
   • Sources: Dark green leafy vegetables, nuts, seeds, legumes, avocados.

Chapter 3: Amino acids and proteins to strengthen hair: how they work

1. Hair consists of keratin: Keratin is a fibrillar protein that forms the basis of hair, nails and skin. It provides strength, elasticity and water resistance of hair.

2. Amino acids – Keratin construction blocks: Amino acids are organic compounds that consist of proteins, including keratin. For the synthesis of keratin, an sufficient supply of amino acids is needed.

3. Key hair amino acids:

   • L-Cistein: The main amino acid, which is part of keratin. Strengthens the structure of the hair, improves its elasticity and shine.
   • L-Lisin: Participates in the synthesis of collagen, which supports the structure of the hair follicle. Lizine deficiency can lead to hair loss.
   • L-metionine: Antioxidant, protects hair follicles from damage.
   • L-arginine: Improves blood circulation in the scalp, stimulates hair growth.

4. Collagen:

   • Role: Supports the structure of the hair follicle, improves its nutrition. Collagen also helps to moisturize the scalp and hair.
   • Types of collagen: Different types of collagen have a different effect on the body. For hair, the most useful collagen I and III types are most useful.
   • Sources: Bone broth, fish skin, gelatin. There are also collagen additives in the form of powder or capsules.

5. Protein powders:

   • Role: An additional source of protein required for keratin synthesis.
   • Types of protein powders: Wastein protein, casein, soy protein, rice protein, pea protein.
   • Choosing protein powder: When choosing protein powder, individual needs and preferences should be taken into account. Vegetable proteins are suitable for vegans and vegetarians.

6. How amino acids and proteins affect hair growth: Providing the body with the necessary building blocks for the synthesis of keratin, amino acids and proteins help strengthen the structure of the hair, improve its elasticity, brilliance and growth.

Chapter 4: Plant extracts and oils to stimulate hair growth

1. SAW Palmetto (Palma Extract of Serenoa):

   • Role: Blocks digidrotestosterone (DGT), a hormone that can cause hair loss in men and women with androgenic alopecia.
   • Action: Reduces hair loss, stimulates the growth of new hair.

2. Green tea extract:

   • Role: Contains antioxidants that protect hair follicles from damage. Improves blood circulation in the scalp, stimulates hair growth.

3. Nettle extract:

   • Role: Contains vitamins and minerals necessary for the health of the hair. Strengthens hair, prevents loss.

4. Horsetail extract:

   • Role: Contains silicon that strengthens hair and nails.
   • Action: Improves hair structure, gives it shine.

5. Ginseng extract:

   • Role: It stimulates blood circulation in the scalp, improves the nutrition of hair follicles.
   • Action: Stimulates hair growth, prevents loss.

6. Rosemary oil:

   • Role: Improves blood circulation in the scalp, stimulates hair growth. It has antibacterial properties.
   • Application: Rosemary scalp massage can stimulate hair growth.

7. Lavender oil:

   • Role: Soothes the scalp, reduces stress. It has antibacterial properties.
   • Application: Lavender scalp massage can improve hair growth.

8. Peppermint oil:

   • Role: It stimulates blood circulation in the scalp, improves the nutrition of hair follicles.
   • Application: Hlates of the scalp with peppermint oil can stimulate hair growth.

9. Jojoba oil:

   • Role: Moisturizes the scalp and hair, regulates the work of the sebaceous glands.
   • Application: Jojoba oil can be used as an air conditioner.

10. Coconut oil:

    • Role: Strengthens the hair, prevents the loss of protein.
    • Application: Coconut oil can be used as a hair mask.

Chapter 5: Review of the best hair dietary supplements in the market (taking into account compositions and reviews)

Note: This review is not an advertisement and provides information on the basis of publicly available data and consumer reviews. Before using any dietary supplements, it is recommended to consult a doctor.

1. Solgar Skin, Nails & Hair:

   • Composition: MSM (methyl sulfonylmetatan), vitamin C, zinc, copper, l-professional, l Lizin.
   • Action: Strengthens hair and nails, improves skin condition. MSM is a source of sulfur necessary for the synthesis of collagen.
   • Reviews: Many users note an improvement in hair and nails after taking Solgar Skin, Nails & Hair.

2. Nature’s Bounty Hair, Skin & Nails Gummies:

   • Composition: Biotin, Vitamin C, Vitamin E.
   • Action: Supports the health of hair, skin and nails. Convenient form in the form of chewing sweets.
   • Reviews: Popular dietary supplement due to the pleasant taste and convenience of admission. Many users note an improvement in hair and skin.

3. Viviscal Extra Strength:

   • Composition: Aminomar C ™ (complex of sea proteins), biotin, vitamin C, iron, niacin, zinc.
   • Action: Stimulates hair growth, strengthens their structure. Aminomar C ™ is a patented complex that, according to manufacturers, promotes hair growth.
   • Reviews: Viviscal Extra Strength is one of the most popular hair dietary supplements. Many users note a positive effect after prolonged use.

4. Nutrafol:

   • Composition: Saw Palmetto, Kurkumin, Ashvaganda, Tokotrienols, Marine Collagen. Different formulas for men and women.
   • Action: A comprehensive approach to hair growth, taking into account hormonal and stress factors.
   • Reviews: Nutrafol is a relatively expensive dietary supplement, but many users note its effectiveness.

5. Biosil:

   • Composition: Choline-stabilized orthocomic acid (CH-SOSA).
   • Action: Increases the production of collagen, keratin and elastin. Improves the condition of the skin, hair and nails.
   • Reviews: Biosil is a popular dietary supplement to improve collagen production. Many users note an improvement in the condition of the skin and hair.

6. Sports Research Biotin:

   • Composition: Biotin.
   • Action: Supports the health of hair, skin and nails. High dosage of biotin.
   • Reviews: Simple and affordable dietary supplement with a high dosage of biotin.

7. Doctor’s Best MSM:

   • Composition: MSM (methyl sulfonylmetatan).
   • Action: Supports the health of joints, skin, hair and nails.
   • Reviews: Doctor’s Best MSM is a popular dietary supplement with MSM.

8. Garden of Life Vitamin Code Raw B-Complex:

   • Composition: Complex of group B vitamins from whole products.
   • Action: Supports energy metabolism, health of the nervous system and skin.
   • Reviews: Complex of group B vitamins from whole products.

9. Nordic Naturals Omega-3:

   • Composition: Omega-3 fatty acids (EPK and DGK).
   • Action: Supports the health of the heart, brain and skin. Improves hair condition.
   • Reviews: Nordic Naturals Omega-3 is a high-quality source of omega-3 fatty acids.

10. Ancient Nutrition Multi Collagen Protein:

    • Composition: Collagen from different sources (bone broth, fish skin, chicken, eggshell).
    • Action: Supports the health of the skin, hair, nails, joints and intestines.
    • Reviews: Multi Collagen Protein is a popular dietary supplement with a collagen from different sources.

Chapter 6: How to choose the right dietary supplement for hair: factors that should be considered

1. Determine the reason for the problem with the hair: Before choosing dietary supplements, it is important to understand what causes problems with the hair. This can be a deficiency of certain nutrients, hormonal changes, stress, diseases or other factors.

2. Consult a doctor or a trichologist: A doctor or a trichologist can help determine the cause of hair problem and recommend suitable dietary supplements and other treatment methods.

3. Study the composition of the dietary supplement: Pay attention to the composition of the Bad and make sure that it contains the necessary vitamins, minerals, amino acids and plant extracts in sufficient dosage.

4. Pay attention to the form of a dietary supplement: Bades are produced in various forms: capsules, tablets, chewing sweets, powders, liquids. Choose a form that is most convenient for you.

5. Check the manufacturer’s reputation: Make sure that the manufacturer of Bada has a good reputation and uses high -quality ingredients.

6. Read consumer reviews: Reviews of other users can help you make an idea of ​​the effectiveness of Bad.

7. Consider the individual characteristics: When choosing a dietary supplement, the individual characteristics of the body should be taken into account, such as allergies, diseases and medications taken.

8. Start with small doses: Start with small doses of Bad to check how your body reacts to it.

9. Be patient: The results from receiving dietary supplements are not always visible immediately. It is usually required several months of regular reception to notice an improvement in hair condition.

10. Combine the reception of dietary supplements with a healthy lifestyle: Bades are not a miracle tool. To achieve the best results, they should be combined with a healthy lifestyle, which includes proper nutrition, sufficient sleep, regular physical exercises and reducing stress levels.

Chapter 7: Possible side effects and contraindications of hair dietary supplements

1. Allergic reactions: Some dietary supplements can cause allergic reactions. If you have an allergy to any products or medicines, carefully study the composition of the dietary supplement before use.

2. Digestive problems: Some dietary supplements can cause side effects from the gastrointestinal tract, such as nausea, diarrhea, constipation or bloating.

3. Interaction with drugs: Some dietary supplements can interact with the medicines that you take. If you take any medicine, consult your doctor before using dietary supplements.

4. An overdose of vitamins and minerals: An overdose of vitamins and minerals can be harmful to health. Follow the recommended dosage indicated on the pack of dietary supplements.

5. Individual intolerance: Some people may experience individual intolerance to certain dietary supplements.

6. Contraindications: Some dietary supplements are contraindicated in certain diseases or conditions, such as pregnancy, breastfeeding, liver or kidney disease.

7. The importance of consulting a doctor: Before using any dietary supplements, it is recommended to consult a doctor, especially if you have any diseases or you take any medicine.

Chapter 8: Hair health diet: products that need to be included in your diet

1. Protein: Hair consists of keratin, which is a protein. Include a sufficient amount of protein from meat, poultry, fish, eggs, legumes, nuts and seeds in your diet.

2. Fatty acids: Omega-3 and omega-6 fatty acids are necessary for the health of the scalp and hair. Include fatty fish (salmon, tuna, herring), avocados, nuts and seeds in your diet.

3. Iron: Iron deficiency can lead to hair loss. Turn red meat, poultry, fish, legumes and dark green leafy vegetables in your diet.

4. Zinc: Zinc is necessary for tissue growth and restoration, including hair follicles. Include meat, poultry, seafood, nuts and seeds in your diet.

5. Vitamin A: Vitamin A is necessary for the growth of all cells, including cells of hair follicles. Include liver, fish oil, dairy products, egg yolks, carrots, sweet potatoes and spinach in your diet.

6. Vitamin C: Vitamin C is an antioxidant and is involved in the synthesis of collagen. Include citrus fruits, kiwi, strawberries, pepper, broccoli and tomatoes in your diet.

7. Vitamin D: Vitamin D deficiency is associated with hair loss. Include fish oil, egg yolks and enriched products (milk, flakes) in your diet.

8. Vitamin E: Vitamin E is an antioxidant and improves blood circulation in the scalp. Include vegetable oils (sunflower, olive, almond), nuts, seeds and avocados in your diet.

9. Biotin: Biotin is necessary for the metabolism of fats, carbohydrates and proteins necessary for hair growth. Turn eggs, nuts, seeds, salmon, avocados and sweet potatoes in your diet.

10. Water: Sufficient water consumption is necessary for the health of the scalp and hair.

Chapter 9: Hair Care: tips and recommendations for healthy hair

1. Correct hair washing:

   • Use soft shampoo that does not contain sulfates and parabens.
   • Do not wash your hair too often.
   • Rinse your hair thoroughly after washing.

2. Hair conditioning:

   • Use air conditioning after each hair washing.
   • Apply the air conditioner only to the ends of the hair.
   • Rinse your hair thoroughly after applying the air conditioner.

3. Hair drying:

   • Avoid the use of a hairdryer and other hot hair styling tools.
   • If you use a hairdryer, use it at low temperature and keep it at a distance from the hair.
   • Let your hair dry naturally when possible.

4. Combing hair:

   • Use a comb with wide teeth.
   • Comb the hair carefully, starting from the tips.
   • Do not comb wet hair.

5. Hair styling:

   • Avoid using aggressive hair styling products.
   • Avoid tight hairstyles that can damage the hair.

6. Sun protection:

   • Protect the hair from the sun using a hat or scarf.
   • Use hair products with SPF.

7. Regular haircut:

   • Cut the ends of the hair regularly to prevent split ends.

8. Scalp massage:

   • Regular scalp massage improves blood circulation and stimulates hair growth.

9. Avoid stress:

   • Stress can negatively affect hair health.
   • Find ways to reduce stress, such as yoga, meditation or walking in nature.

10. Full dream:

    • A sufficient sleep is necessary for the health of the hair.
    • Try to sleep at least 7-8 hours a day.

Chapter 10: Myths and errors about hair growth: We dispel popular statements

1. Frequent haircut accelerates hair growth: This is a myth. A haircut does not affect the speed of hair growth at the roots. However, regular haircut helps to get rid of split ends, which makes the hair more healthy and visually more thick.

2. Hair loss is always a sign of a serious disease: Not always. Hair loss can be caused by many factors, including stress, hormonal changes, nutrient deficiency and improper hair care. However, if the hair loss is abundant and lasts a long time, you should consult a doctor.

3. Hair growth shampoos really work: Most hair growth shampoos contain ingredients that can improve blood circulation in the scalp and stimulate hair growth. However, the effect of such shampoos is usually insignificant.

4. Shaving the head makes the hair thicker: This is a myth. Shaving of the head does not affect the number of hair follicles and does not make hair thicker. After shaving, the hair can seem thicker, as it begins to grow simultaneously and have the same length.

5. The use of folk remedies for hair growth is always safe: Not always. Some folk remedies can cause allergic reactions or scalp irritation. Before using folk remedies, you need to make sure their safety and consult a doctor.

6. All hair dietary supplements are equally effective: No. The effectiveness of dietary supplements depends on their composition, the quality of the ingredients and the individual characteristics of the body.

7. Hair loss in men and women occurs for the same reasons: No. Hair loss in men is most often associated with androgenic alopecia (hereditary factor), while in women hair loss can be caused by many factors, including hormonal changes, stress, a deficiency of nutrients and diseases.

8. The use of hair gel causes loss: Not directly. Excessive use of gel and other hair styling products, especially if they contain alcohol, can dry the hair and scalp, which can lead to brittleness and hair loss.

9. Hair extension harms its own hair: Yes, hair extension can damage its own hair, especially if the procedure is performed incorrectly or if too heavy material is used.

10. The more expensive the hair product, the more effective it is: Not always. The price is not always an indicator of quality. It is important to pay attention to the composition of the product and consumer reviews.