How to choose effective dietary supplements for hair growth

How to choose effective dietary supplements for hair growth: Detailed guidance

Hair loss, slow growth, thinning are problems that many people face. In search of a solution, they often turn to biologically active additives (dietary supplements), hoping to improve the condition of the hair from the inside. However, the dietary supplement market is huge, and the choice of an effective product may be a difficult task. This leadership will provide you with all the necessary knowledge to make a conscious and correct choice based on the scientific data and needs of your body.

I. Understanding the causes of hair loss: the key to effective solution

Before proceeding with the choice of dietary supplements, it is necessary to understand the causes of hair loss. This will allow you to choose an additive aimed at eliminating a specific problem, and not act at random. The main reasons can be divided into several categories:

• Genetic factors: Androgenetic alopecia (yeah) is the most common cause of hair loss, both in men and women. It is due to the genetic predisposition and exposure to dihydrotestosterone (DGT) on hair follicles. Bades cannot completely stop the aha, but can help slow down its progression and improve hair quality.

• Nutrient deficiency: The lack of vitamins and minerals, such as iron, zinc, biotin, vitamin D, can negatively affect the health of the hair and lead to their loss. A blood test will help to identify deficiency and determine which dietary supplements must be taken.

• Hormonal disorders: Changes in the hormonal background associated with pregnancy, birth, menopause, thyroid diseases can cause temporary or constant hair loss. In these cases, it is important to consult a doctor for the diagnosis and treatment of the underlying disease. Bades can be used as an aid after consulting with a specialist.

• Stress: Chronic stress can lead to heterogene alopecia – the temporal loss of hair associated with a violation of the cycle of their growth. In this case, it is important to reduce the level of stress and provide the body with the necessary nutrients for recovery.

• Scalp diseases: Seborrheic dermatitis, psoriasis, fungal infections can damage hair follicles and lead to hair loss. Treatment of these diseases should be carried out under the control of a dermatologist.

• Taking drugs: Some drugs, such as anticoagulants, antidepressants, beta-blockers, can cause hair loss as a side effect. Discuss this problem with the doctor so that he selects alternative treatment, if possible.

• Incorrect hair care: Excessive use of thermal instruments, staining, chemical curls, tight hairstyles can damage the hair and lead to their brittleness and loss.

II. Key ingredients of dietary supplements for hair growth: Scientific review

The effectiveness of dietary supplement for hair growth depends directly on its composition. Here is an overview of the most important ingredients that have proven their effectiveness in scientific research:

• Biotin (Vitamin B7): One of the most popular hair dietary supplements. Biotin is involved in the metabolism of amino acids necessary for building keratin – the main protein of the hair. Biotin deficiency can lead to hair loss, fragility of nails and dermatitis. However, a biotin deficiency is rare, and its effectiveness in cases not related to deficiency remains in question. Recommended daily dose: 30-100 mcg.

• Zinc: A microelement necessary for the normal functioning of hair follicles. Zinc is involved in the synthesis of protein, cell division and the regulation of hormonal background. Zinc deficiency can lead to hair loss, dry scalp and slow hair growth. Recommended daily dose: 8-11 mg.

• Iron: An important component of hemoglobin, which transfers oxygen to cell cells, including hair follicles. Iron deficiency (iron deficiency anemia) is one of the common causes of hair loss, especially in women. A blood test for ferritin (iron depot) will help determine the presence of a deficiency. Recommended daily dose: depends on the level of ferritin and is determined by the doctor.

• Vitamin D: Plays an important role in the regulation of the hair growth cycle. The low level of vitamin D is associated with hair loss, especially with focal alopecia. Recommended daily dose: depends on the level of vitamin D in the blood and is determined by the doctor. Usually it is 600-2000 IU.

• Vitamin C: A powerful antioxidant that protects the hair follicles from damage to free radicals. Vitamin C is also necessary for the synthesis of collagen, which is an important component of hair structure. Recommended daily dose: 75-90 mg.

• Vitamin E: Another antioxidant that improves blood circulation in the scalp and promotes hair growth. Recommended daily dose: 15 mg.

• Niacin (Vitamin B3): Improves blood circulation in the scalp and helps the delivery of nutrients to hair follicles. Recommended daily dose: 14-16 mg.

• Pantotenic acid (vitamin B5): Participates in the metabolism of proteins, fats and carbohydrates necessary for the health of the hair. Recommended daily dose: 5 mg.

• Selenium: An antioxidant that protects the hair follicles from damage by free radicals. Selenium is also necessary for the normal functioning of the thyroid gland, which plays an important role in hair health. Recommended daily dose: 55 μg.

• Silicon: An important mineral for maintaining the structure and elasticity of the hair. Silicon also promotes collagen synthesis.

• L-cysteine ​​and L-metionine: Amino acids necessary for the synthesis of keratin.

• MSM (methyl sulfonylmetatan): The organic connection of sulfur, which improves the structure of the hair and promotes their growth.

• SAW Palmetto palm extract: Blocks the action of the enzyme 5-alpha reductase, which turns testosterone into dihydrotestosterone (DGT) is the main culprit of androgenetic alopecia.

• Collagen: Protein, which is the main component of the structure of hair, skin and nails. Reception of collagen can improve the structure of the hair, make them stronger and more shiny.

• Green tea extract: Contains antioxidants that protect hair follicles from damage and stimulate hair growth.

III. How to choose dietary supplement: step -by -step guide

1. Consultation with a doctor: Before you start taking any dietary supplements, be sure to consult a doctor. It will help determine the cause of hair loss, identify nutrient deficiency and exclude possible contraindications.

2. Blood test: Take a blood test for the main vitamins and minerals (iron, ferritin, zinc, vitamin D, B vitamins), as well as on thyroid hormones. This will help determine which nutrients you need to make up for.

3. Study the composition: Carefully study the composition of the dietary supplement. Make sure that it contains ingredients that have proven their effectiveness in scientific research. Pay attention to the dosage of each ingredient and compare it with the recommended daily dose.

4. Choose proven brands: Give preference to dietary supplements from well -known and trusted manufacturers who have a good reputation on the market. Study reviews of other customers.

5. Pay attention to the release form: Bades are available in various forms: tablets, capsules, powders, liquids. Choose the form that is most convenient for you to use.

6. Avoid dietary supplements with dubious ingredients: Do not buy dietary supplements containing ingredients whose effectiveness is not proven or which can be harmful to health.

7. Start with small doses: If you first take dietary supplements, start with small doses to check the reaction of the body.

8. Be patient: The results from receiving dietary supplements will not be instantaneous. It is usually required several months of regular reception to see noticeable improvements.

9. Follow your diet: Bades are an addition to a healthy diet, and not its replacement. Provide your body with the necessary nutrients using a balanced diet rich in fruits, vegetables, proteins and healthy fats.

10. Diary maintenance: Write down which dietary supplements you accept, in what dosage and what changes you notice in a state of your hair. This will help you evaluate the effectiveness of dietary supplements and adjust their reception if necessary.

IV. Bad for different types of hair loss:

• Androgenetic alopecia (yeah): Dietary dietary supplements with palm extract, zinc, biotin, group B vitamins can help slow down the progression of aha and improve hair quality.

• Telegnum alopecia (hair loss against a background of stress): Bades with adaptogens (for example, Rhodiola pink, Ashvaganda), group B vitamins, magnesium can help reduce stress levels and restore a normal hair growth cycle.

• Hair loss due to nutrient deficiency: Bades containing iron, zinc, vitamin D, biotin, vitamin C, vitamin E, in accordance with the results of blood tests, will help to make up for deficiency and improve the condition of the hair.

• Focal alopecia: Bades with vitamin D, zinc, biotin can be used as auxiliary therapy under the control of a dermatologist.

• Postpartum hair loss: Bades with iron, biotin, group B vitamins, collagen can help restore hair health after pregnancy and childbirth.

V. Potential side effects and precautions

Despite the fact that dietary supplements are considered relatively safe, they can cause side effects in some people. The most common side effects include:

• Digestive disorders: Nausea, vomiting, diarrhea, constipation.
• Allergic reactions: Skin rash, itching, swelling.
• Interaction with drugs: Some dietary supplements can interact with drugs, reducing or increasing their effect.
• Overdose: Taking high doses of some vitamins and minerals can be harmful to health.

Precautions:

• Always consult a doctor before taking dietary supplements.
• Do not exceed the recommended dosage.
• Tell your doctor about all drugs and dietary supplements that you take.
• Stop taking a dietary supplement and consult a doctor if you have any side effects.
• Keep dietary supplements inaccessible to children.
• Do not take dietary supplements with an expired shelf life.

VI. The role of diet and lifestyle in hair health

Remember that dietary supplements are only part of the solution to the problem of hair loss. A healthy lifestyle and a balanced diet play an equally important role.

• Balanced nutrition: Turn on in your diet products rich in protein (meat, fish, eggs, legumes), iron (red meat, liver, spinach), zinc (seafood, nuts, seeds), vitamin D (oily fish, eggs), vitamin C (citrus fruits, berries), vitamin E (nuts, seeds, vegetable oils).

• Sufficient water consumption: Support the water balance by drinking at least 1.5-2 liters of water per day.

• Regular physical exercises: Improve blood circulation in the scalp and contribute to hair growth.

• Reducing stress levels: Practice relaxation methods such as yoga, meditation, breathing exercises.

• Correct hair care: Use soft shampoos and air conditioners, avoid excessive use of thermal tools, do not make tight hairstyles.

VII. Alternative methods of treating hair loss:

In addition to dietary supplements and a change in lifestyle, there are other methods of treating hair loss, which can be effective in some cases:

• Minoxidil (Rogaine): A local remedy that stimulates hair growth.

• Finasteride (Propecia): The drug for men that blocks the effect of the 5-alpha reductase enzyme and reduces the level of DGT.

• Low -level laser therapy (LLLT): Stimulates hair growth with laser radiation.

• Mesotherapy: The introduction of vitamins, minerals and other beneficial substances directly into the scalp.

• Hair transplant: The surgical procedure in which hair follicles are transplanted from the donor zone to the hair loss zone.

VIII. Research and evidence base:

It is important to emphasize that the efficiency of dietary supplements for hair growth is the subject of onGoing research. Some ingredients, such as biotin and iron, have a good evidence base for their deficiency. However, the effectiveness of other ingredients, especially in cases not related to deficiency, requires further research.

Critically evaluate the information you get about dietary supplements. Do not trust advertising statements that promise instant results. Contact the scientific research and opinions of experts.

IX. Final recommendations:

The choice of effective dietary supplement for hair growth is an individual process that requires consultation with a doctor, blood test and a thorough study of the composition of the product. There is no universal solution that is suitable for everyone. Remember that dietary supplements are an addition to a healthy lifestyle and a balanced diet. Be patient and do not expect instant results. If you do not see improvements after several months of regular dietary supplement, consult your doctor for further diagnosis and treatment. It is important to remember that only an integrated approach, including proper nutrition, a healthy lifestyle, hair care and, if necessary, drug treatment, can help achieve the desired results in the fight against hair loss.