How to choose the best dietary supplements to stimulate hair growth

Part 1: Understanding the basics of hair growth and hair loss

1. Hair growth cycle: fundamental phases. The hair growth cycle is a dynamic process consisting of several different phases. Understanding these phases is crucial for understanding the causes of hair loss and how dietary supplements can help.

   • Anagen (growth phase): This phase is the longest, it lasts from 2 to 7 years, during which the hair is actively growing. The duration of the anagen is determined by genetics. At this time, the hair follicle actively produces new hair cells that pour old fibers.

   • Katagen (transition phase): This phase is much shorter, usually lasts about 2-3 weeks. During the catagen, hair growth stops, and the hair follicle begins to contract. Blood vessels that feed follicle begin to decrease.

   • Telogen (Phase Salm): This phase lasts about 3 months. During the heterogene, the hair is at rest and does not grow. At this time, the new hair begins to form under a resting hair.

   • Exogen (falling phase): This phase is part of the heterogene when old hair falls out to free up a place for new ones. It is normal to lose from 50 to 100 hair per day.

2. Hair growth factors. The hair growth is affected by a complex complex of factors, including genetics, hormones, nutrition and general health.

   • Genetics: A genetic predisposition plays a significant role in determining the thickness, texture and hair growth rate. Androgenic alopecia, or baldness according to the male type, is a classic example of genetically determined hair loss.

   • Hormones: Hormonal imbalance, especially the imbalance of androgens, such as digidrotestosterone (DGT), can lead to hair loss. DGT is associated with hair follicles, causing their miniaturization and over time stopping hair growth. Hormonal changes during pregnancy, childbirth and menopause can also affect hair growth.

   • Nutrition: Adequate nutrition is necessary for healthy hair growth. The lack of key nutrients, such as protein, iron, zinc, biotin and vitamins, can lead to thinning of hair, brittleness and hair loss.

   • Stress: Chronic stress can disrupt the hair growth cycle and lead to a state called heterogeneous loss, in which more hair than usual, goes into the heterogene phase and falls out.

   • Health status: Some diseases, such as thyroid diseases, autoimmune disorders and scalp infections, can contribute to hair loss.

   • Medicines: Some drugs, such as chemotherapeutic drugs, antidepressants and anticoagulants, can cause hair loss as a side effect.

   • Age: Hair growth rate slows down with age, and hair follicles can decrease over time, which leads to thinning of the hair.

3. Types of hair loss. Hair loss can manifest itself in various forms, each of which has its own unique causes and characteristics.

   • Androgenic alopecia (baldness by male/female type): This is the most common type of hair loss, characterized by the gradual thinning of the hair on the head of the head in men and the expansion of hair testing in women. This is caused by a genetic predisposition and hormonal imbalance.

   • Telogene loss: This type of hair loss is characterized by diffuse thinning of hair throughout the scalp. This is often caused by stress, pregnancy, surgical intervention, diseases or drugs.

   • Focal alopecia: This is an autoimmune disease that causes hair loss in the form of small round spots on the scalp. In severe cases, this can lead to complete loss of hair on the scalp (total alopecia) or throughout the body (universal alopecia).

   • Traction alopecia: This type of hair loss is caused by repeated stretching or tensioning of hair follicles, for example, when using tight hairstyles, pigtails or hair extension.

   • Capital alopecia (cycatric alopecia): This is a group of rare diseases that cause irreversible destruction of hair follicles and the formation of cicatricial fabric, which leads to persistent hair loss.

4. The role of dietary supplements in hair growth. Bades can play a supporting role in stimulating hair growth, providing the body with the necessary nutrients necessary for the healthy work of hair follicles. However, it is important to understand that dietary supplements are not a magical tool, and they are most effective in eliminating specific nutritional disabilities.

   • Elimination of nutrient shortcomings: Many people experience hair loss due to a lack of necessary vitamins and minerals. Bades can help replenish these gaps and provide the body with building blocks necessary for hair growth.

   • Support for the health of hair follicles: Some dietary supplements contain ingredients, which, as shown, support the health of hair follicles such as biotin, keratin and collagen. These ingredients can help strengthen hair and reduce fragility.

   • Improving blood circulation of the scalp: Some dietary supplements contain ingredients that can help improve blood circulation of the scalp, such as ginkgo bilobe. Improving blood circulation can help deliver more nutrients to hair follicles, which stimulates hair growth.

   • Reducing inflammation of the scalp: Inflammation of the scalp can contribute to hair loss. Some dietary supplements contain ingredients with anti -inflammatory properties, such as curcumin.

Part 2: Key vitamins and minerals for hair growth

5. Biotin (Vitamin B7): Biotin is often called “vitamin for hair” due to its decisive role in hair health. This is a water -soluble vitamin of group B, which helps the body transform food into energy.

   • How biotin works: Biotin is necessary for the production of keratin, protein, which makes up the structure of hair, skin and nails. It helps strengthen hair, improve its thickness and reduce fragility.

   • Sources of biotin: Biotin can be found in various foods, including eggs, nuts, seeds, sweet potatoes and liver. It is also available as an additive.

   • Signs of biotin deficiency: Biotin’s deficiency is rare, but can lead to thinning of hair, fragility of nails and skin rash.

   • Dosage Biotin: The recommended daily dose of biotin is 30 μg for adults. Some people can take higher doses under the supervision of a doctor.

6. Vitamin D: Vitamin D plays a vital role in hair health, contributing to the growth of hair follicles and differentiation.

   • How vitamin D works: Vitamin D helps adjust the hair growth cycle and helps to create new hair follicles. It also has anti -inflammatory properties that can help reduce the scalp inflammation.

   • Sources of vitamin D: Vitamin D is produced in the skin when exposed to sunlight. It is also contained in some foods, such as oily fish, egg yolks and enriched foods. It is also available as an additive.

   • Signs of vitamin D deficiency: Vitamin D deficiency is very common, and it can lead to hair loss, fatigue, bone pain and weakening the immune system.

   • Vitamin D dosage: The recommended daily dose of vitamin D is 600 IU (international units) for adults. Some people may need a higher dose, especially if they have a deficiency of vitamin D.

7. Iron: Iron is necessary for the transportation of oxygen into cells of the body, including hair follicles.

   • How iron works: Iron helps red blood cells to transfer oxygen to hair follicles that are necessary for the growth and health of hair. Iron deficiency can lead to anemia, which can cause hair loss.

   • Iron sources: Iron can be found in various foods, including red meat, poultry, fish, beans, leafy green vegetables. It is also available as an additive.

   • Signs of iron deficiency: Iron deficiency is very common, especially in women of childbearing age. This can lead to fatigue, weakness, headaches, pale skin and hair loss.

   • Iron dosage: The recommended daily dose of iron is 8 mg for men and 18 mg for women. Pregnant women need a higher dose.

8. Zinc: Zinc plays a vital role in the growth and restoration of tissues, including hair follicles. It also helps to regulate the production of skin fat, oil, which supports the health of the scalp.

   • How zinc works: Zinc is necessary for the synthesis of protein, which is necessary for hair growth. It also helps to maintain the health of the sebaceous glands around the hair follicles.

   • Sources of zinc: Zinc can be found in various foods, including oysters, red meat, poultry, nuts, seeds and whole grains. It is also available as an additive.

   • Signs of zinc deficiency: Zinc deficiency is rare, but can lead to hair loss, skin rash, slow healing of wounds and weakening the immune system.

   • Zinc dosage: The recommended daily dose of zinc is 11 mg for men and 8 mg for women.

9. Vitamin C: Vitamin C is a powerful antioxidant that helps protect the hair follicles from damage caused by free radicals. It is also necessary for the production of collagen, protein, which makes up the structure of the hair.

   • How vitamin C works: Vitamin C helps neutralize free radicals that can damage the hair follicles and slow down hair growth. It also helps the body absorb iron, which is necessary for hair growth.

   • Sources of vitamin C: Vitamin C can be found in various fruits and vegetables, including citrus fruits, berries, kiwi, bell pepper and broccoli. It is also available as an additive.

   • Signs of vitamin C deficiency: Vitamin C deficiency is rare, but can lead to a scurvy that can cause hair loss, bleeding gums and slow wound healing.

   • Vitamin C dosage: The recommended daily dose of vitamin C is 90 mg for men and 75 mg for women.

10. Vitamin E: Vitamin E is another powerful antioxidant that helps protect hair follicles from damage. It also helps to improve blood circulation of the scalp, which can stimulate hair growth.

    • How vitamin E works: Vitamin E helps neutralize free radicals that can damage the hair follicles and slow down hair growth. It also helps to improve blood circulation of the scalp, which can cause more nutrients to hair follicles.

    • Sources of vitamin E: Vitamin E can be found in various foods, including nuts, seeds, vegetable oils and sheet green vegetables. It is also available as an additive.

    • Signs of vitamin E deficiency: Vitamin E deficiency is rare, but can lead to muscle weakness, fatigue and vision problems.

    • The vitamin is dosage: The recommended daily dose of vitamin E is 15 mg.

Part 3: Other healthy additives for hair growth

11. Collagen: Collagen is a protein that makes up the structure of the skin, hair and nails. Adding collagen can help strengthen hair, improve its thickness and reduce fragility.

    • How collagen works: Collagen provides the body with amino acids necessary for the production of keratin, protein, which makes up the structure of the hair. It also helps to improve the elasticity of the scalp, which can contribute to hair growth.

    • Collagen sources: Collagen can be found in various foods, such as bone broth, chicken skin and fish. It is also available as an additive in the form of powder or capsules.

    • Types of collagen: There are several different types of collagen, but the most useful for the health of hair is collagen type I and type III.

    • Collagen dosage: The recommended dose of collagen varies depending on the product, but usually is 10-20 grams per day.

12. Keratin: Keratin is a protein that makes up the structure of hair, skin and nails. Adding keratin can help strengthen hair, improve its thickness and reduce fragility.

    • How Keratin works: Keratin provides the body with building blocks necessary to create strong and healthy hair. It also helps to protect the hair from damage caused by heat, chemicals and environmental factors.

    • Keratin sources: Keratin can be found in various foods, such as eggs, chicken and fish. It is also available as an additive in the form of capsules or powder.

    • Hydrolyzed keratin: Hydrolyzed keratin is a form of keratin, which was split into smaller peptides, which facilitates its absorption by the body.

    • Keratin dosage: The recommended dose of keratin varies depending on the product.

13. MSM (methylsulfonylmetane): MSM is a compound of sulfur that is found in nature, which has anti -inflammatory properties. It also helps the body produce collagen, which is necessary for hair health.

    • How MSM works: MSM helps reduce the scalp, which can contribute to hair growth. It also provides a gray body, which is necessary for the production of collagen and keratin.

    • Sources MSM: MSM can be found in various foods, such as fruits, vegetables and grain. It is also available as an additive in the form of capsules or powder.

    • MSM dosage: The recommended MSM dose varies depending on the product.

14. Serene palm extract: Serenia palm extract is a plant tool that, as shown, blocks dihydrotestosterone (DGT), a hormone that can contribute to hair loss.

    • How the serenia palm extract works: Serene palm extract helps to block the 5-alpha reductase enzyme that transforms testosterone into DGT. Reducing the level of DGT, the Extract of the Palm Cerenia can help slow down hair loss and stimulate hair growth.

    • Sources of Serenia palm extract: Sereen palm extract is obtained from the fruits of the palm of serenia. It is available as an additive in the form of capsules, tablets and liquids.

    • Dosage of the Extract of the Palm Serenia: The recommended dose of the serenia palm extract varies depending on the product.

15. Amino acids: Amino acids are building protein blocks. Some amino acids, such as lysine, cysteine ​​and methionine, are especially important for the health of hair.

    • How amino acids work: Amino acids provide the body with building blocks necessary for the production of keratin, protein, which makes up the structure of the hair. They also help protect the hair from damage and contribute to hair growth.

    • Amino acid sources: Amino acids can be found in various foods, such as meat, poultry, fish, eggs and dairy products. They are also available as additives in the form of capsules or powder.

    • Irreplaceable amino acids: Extremely amino acids are amino acids that the body cannot produce independently, and they must be obtained from food or additives.

    • Amino acid dosage: The recommended dose of amino acids varies depending on the product.

16. Omega-3 fatty acids: Omega-3 fatty acids are indispensable fatty acids that provide important health benefits, including a decrease in inflammation and improving the health of the heart. They can also help stimulate hair growth.

    • How omega-3 fatty acids work: Omega-3 fatty acids help reduce scalp inflammation, which can contribute to hair growth. They also help moisturize the hair and scalp, which can prevent brittleness and dryness.

    • Sources of omega-3 fatty acids: Omega-3 fatty acids can be found in fatty fish, such as salmon, tuna and mackerel. They are also contained in flaxseed, chia and walnuts. They are also available as additives in the form of capsules.

    • EY DHA: EPA and DHA are two most important types of omega-3 fatty acids.

    • Omega-3 dosage of fatty acids: The recommended dose of omega-3 fatty acids varies depending on the product.

Part 4: How to choose the best dietary supplements for hair growth

17. Determine the main causes of hair loss. Before you start taking any additives, it is important to determine the main causes of hair loss. This will help you choose additives that will most likely be effective.

    • Consult a doctor: It is important to consult a doctor to exclude any basic diseases that can cause hair loss.

    • Conduct a blood test: A blood test can help determine any nutritional disadvantages that can contribute to hair loss.

    • Evaluate your lifestyle: Factors such as stress, diet and hairstyle can contribute to hair loss.

18. Look at the ingredients and their advantages. After you determine the main causes of hair loss, you can start looking at the ingredients and their advantages.

    • Read the labels: Read the labels carefully to make sure that the additive contains the ingredients that, as shown, support hair growth.

    • Look for scientifically confirmed ingredients: Look for additives that contain ingredients confirmed by scientific research that support hair growth.

    • Consider your specific needs: Choose additives that meet your specific needs. For example, if you have a shortage of iron, you should choose an additive containing iron.

19. Pay attention to the dosage and bioavailability. The dosage and bioavailability of additives are important for its effectiveness.

    • Follow the label instructions: Always follow the instructions on the label regarding the dosage.

    • Choose bio -access forms: Choose additives containing bio -access forms of ingredients that the body is easier to absorb.

    • Divide the doses: Divide the doses during the day to improve assimilation.

20. Explore brands and read reviews. It is important to conduct brands research and read reviews before buying any additives.

    • Look for dear brands: Look for respected brands that have a history of production of high -quality additives.

    • Read reviews on the Internet: Read reviews on the Internet from other users to find out about their experience with the addition.

    • Check third -party tests: Choose additives that were tested by the third party to make sure that they are clean, safe and contain what is indicated on the label.

21. Consult a doctor. It is always important to consult a doctor before starting to take any new additives, especially if you have any basic diseases or you take any medicine.

    • Learn about possible interactions: Your doctor can help you determine the possible interactions between additives and medicines that you take.

    • Get individual recommendations: Your doctor can give individual recommendations regarding which additives are suitable for you.

    • Follow the progress: Your doctor can help you monitor your progress and make the necessary adjustments to your treatment plan.

Part 5: lifestyle and other hair growth strategies

22. Healthy diet for healthy hair. A healthy diet is necessary for healthy hair growth.

    • Eat a balanced diet: Eat a balanced diet rich in fruits, vegetables, whole grain products and low -fat proteins.

    • Stay hydrated: Drink a lot of water so that the hair and scalp are moisturized.

    • Avoid processed foods: Avoid processed foods, sweet drinks and unhealthy fats that can contribute to inflammation and prevent hair growth.

    • Focus on products that stimulate hair growth: Include products that stimulate hair growth in your diet, such as eggs, salmon, avocados, nuts, seeds and sweet potatoes.

23. Stress control to prevent hair loss. Stress can contribute to hair loss, so it is important to learn how to control the level of stress.

    • Engage in relaxation techniques: Take care of relaxation techniques, such as yoga, meditation and deep breathing.

    • Farm up: Suffer enough to reduce stress.

    • Manage your time: Manage your time effectively to avoid overload and stress.

    • Support for support: Support for your friends, family or therapist.

24. Proper hair care to stimulate growth. Proper hair care is important to stimulate hair growth and prevent damage.

    • Be gentle with your hair: Be gentle with your hair when combing, styling and washing.

    • Avoid tight hairstyles: Avoid tight hairstyles that can pull the hair follicles.

    • Use sparing hair products: Use sparing hair products that do not contain sulfates, parabens and aggressive chemicals.

    • Limit the heat -laying: Limit the heat -laying that can damage the hair.

    • Protect the hair from the sun: Protect the hair from the sun by putting on a hat or using a sun -protection hair spray.

    • Cut your hair regularly: Cut your hair regularly to remove split ends and prevent their brittleness.

25. Local methods of hair growth treatment. There are various local treatment methods that can help stimulate hair growth.

    • Minoxidil (Rogine): Minoxidil is an over -the -counter local tool that helps stimulate hair growth, increasing the blood flow of the scalp.

    • Ketoconazole (Nizoral): Ketokonazole is an antifungal shampoo that can help reduce the scalp and stimulate hair growth.

    • Essential oils: Some essential oils, such as rosemary, lavender and cedar, as shown, stimulate hair growth.

    • Scalp massage: Scalp massage can help improve blood circulation of the scalp and stimulate hair growth.

26. Medical procedures from hair loss. In severe cases of hair loss, medical procedures can be recommended.

    • Hair transplant: Hair transplant is a surgical procedure that includes a transplant of hair follicles from one part of the scalp to another.

    • Laser therapy: Laser therapy is a non -surgical procedure that uses lasers to stimulate hair growth.

    • Plasma injections enriched with platelets (PRP): PRP injections include plasma injections enriched with platelets into the scalp to stimulate hair growth.

Part 6: Frequently asked questions about dietary supplements for hair growth

27. Do your hair growth work? Hair growth dietary supplements can be effective if hair loss is caused by nutritional disadvantages. However, they are not a magical tool, and they can be ineffective for everyone.

28. Are the dietary supplements for hair growth? Bad for hair growth is usually safe, but it is important to talk with your doctor before taking them, especially if you have any basic diseases or you take any medicine.

29. What are the side effects of taking dietary supplements for hair growth? Side effects from taking dietary supplements for hair growth are usually insignificant, but they can include stomach disorder, nausea and diarrhea.

30. How long do you need to take dietary supplements for hair growth to see the results? It may take several months to achieve results from taking dietary supplements for hair growth. It is important to be patient and consistent in the reception of additives.

31. Can I take several dietary supplements for hair growth at the same time? It is possible to safely take several dietary supplements for hair growth at the same time, but it is important to talk with your doctor before doing this in order to make sure that there are no interactions between them.

32. Is it better for hair growth by recipe than over -the -counter? Bad for hair growth according to the recipe, as a rule, is stronger than over -the -counter, but they can also have more side effects.

33. What to do if I do not see results from taking dietary supplements for hair growth? If you do not see the results from taking dietary supplements for hair growth, it is important to talk with your doctor in order to exclude any basic diseases that can cause hair loss.

34. How much do you cost dietary supplements for hair growth? The cost of dietary supplements for hair growth can vary depending on the brand and ingredients.

35. Where can I buy dietary supplements for hair growth? Hair growth can be purchased in pharmacies, healthy food stores and on the Internet.

Part 7: Last thoughts

36. In conclusion: Dans can be a useful tool for stimulating hair growth, but it is important to choose the right additives for your individual needs and use them in combination with a healthy lifestyle and proper hair care. Always consult your doctor before starting to take any new additives. Remember that sequence and patience are the key to achieving results.