How to improve hair growth with dietary supplements: step -by -step instructions

Step 1: Understanding the main factors affecting hair growth

Before plunging into the world of dietary supplements, it is necessary to realize the integrated nature of hair growth. This is a complex process, depending on genetics, hormonal balance, age, nutrition and general state of health. Bades are not a magic wand, but with the right approach and in combination with other methods, they can significantly improve the growth and condition of the hair.

• Genetics: The type of hair, density and predisposition to baldness are largely determined genetically. Bades cannot change your genetics, but can help optimize hair growth within your genetic capabilities.

• Hormonal balance: Hormones play a key role in hair growth. The imbalance of hormones, especially androgens (for example, dihydrotestosterone – DGT), can lead to hair loss. Women can also experience changes in hair growth during pregnancy, after childbirth and during menopause due to hormones fluctuations.

• Age: With age, hair growth slows down, hair becomes thinner and more prone to fragility. Bades can help slow down this process, providing the necessary nutrients to maintain hair health.

• Nutrition: The deficiency of nutrients, such as protein, iron, zinc, B vitamins and vitamin D, can negatively affect hair growth. A balanced diet is the basis of healthy hair, and dietary supplements can help make up for the deficiency of these substances.

• Health status: Some diseases, such as thyroid diseases, autoimmune diseases and anemia, can cause hair loss. It is important to exclude these diseases and treat them before relying on dietary supplements.

• Stress: Chronic stress can negatively affect hair growth, causing heterogene hair loss (Telogen Effluvium). It is important to control the level of stress using exercises, meditation and other relaxation techniques.

Step 2: Determining the cause of hair growth problems

Before starting to take any dietary supplements, it is necessary to determine the cause of problems with hair growth. This will help to choose the most effective additives and avoid unnecessary expenses.

• Diet Analysis: Do you conduct a balanced diet, rich in protein, vitamins and minerals? Write down what you eat within a week to determine potential disadvantages.

• Analysis of lifestyle: Are you subject to stress? Are you sleeping enough? Are you playing sports regularly? All these factors can affect hair growth.

• Medical examination: Contact the doctor to exclude diseases that can cause hair loss. Blood tests can detect a deficiency of vitamins and minerals, as well as hormonal disorders.

• Consultation with a trichologist: A trichologist is a doctor specializing in hair and scalp diseases. It can inspect the scalp and hair to determine the cause of hair loss and recommend the right treatment.

Step 3: Choosing the right dietary supplement for hair growth

After determining the cause of problems with hair growth, you can start choosing dietary supplements. It is important to choose dietary supplements containing ingredients that are scientifically proven for hair growth.

• Biotin (Vitamin B7): Biotin plays an important role in the metabolism of fats, carbohydrates and proteins. It is also necessary for the health of hair, skin and nails. Biotin deficiency can lead to hair loss, fragility of nails and dermatitis. The dosage of biotin for hair growth is usually 2.5-5 mg per day.

• Collagen: Collagen is the main structural protein in the body. It is about 70% of the hair. Collagen strengthens the hair, makes it more elastic and prevents brittleness. The recommended dosage of collagen for hair growth is 5-10 g per day. It is important to choose a hydrolyzed collagen, as it is better absorbed by the body.

• Vitamin D: Vitamin D plays an important role in the regulation of hair growth. Vitamin D deficiency can lead to hair loss, especially in women. The recommended dosage of vitamin D depends on the level of vitamin D in the blood. The optimal level of vitamin D in the blood is 50-80 ng/ml.

• Iron: Iron is necessary for transferring oxygen to hair follicles. Iron deficiency can lead to hair loss, especially in women of childbearing age. Before taking iron additives, it is necessary to take a blood test for ferritin (iron reserves in the body). The recommended iron dosage depends on the level of ferritin. It is important to take iron with vitamin C to improve its absorption.

• Zinc: Zinc is involved in many processes in the body, including hair growth. Zinc deficiency can lead to hair loss, as well as to other problems, such as acne and eczema. The recommended zinc dosage is 15-30 mg per day. It is important not to take too much zinc, as this can violate the absorption of other minerals such as copper.

• B vitamins B: B vitamins, especially vitamin B12 and folic acid, are important for hair growth. They participate in the formation of red blood cells that transfer oxygen to hair follicles. B vitamins deficiency can lead to hair loss.

• Omega-3 fatty acids: Omega-3 fatty acids are important fats that have anti-inflammatory properties. They can also help improve the health of the scalp and strengthen hair. The recommended dosage of omega-3 fatty acids is 1-2 g per day.

• L-Cistein: L -cysteine ​​is an amino acid, which is a building block of keratin, the main protein of the hair. L-cysteine ​​strengthens the hair and makes it more resistant to damage.

• SAW Palmetto (Palma Extract of Serenoa): Saw Palmetto is a plant extract that blocks the action of dihydrotestosterone (DGT), a hormone, which is the main cause of hair loss in men. Saw Palmetto can be useful for men with androgenic alopecia.

Step 4: Correct dietary supplement reception

The correct intake of dietary supplements is crucial for achieving the desired results.

• Observe the dosage: Never exceed the recommended dosage indicated on the Bad packaging. Excessive use of vitamins and minerals can be harmful to health.

• Take dietary supplements with food: Many dietary supplements are better absorbed if you take them with food.

• Be consistent: Bades need to be taken regularly to see the results. Do not miss the techniques and do not expect instant results. Hair growth is a slow process, and you may take several months to see noticeable changes.

• Observe the reaction of the body: Watch how your body reacts to the intake of dietary supplements. If you experience any side effects, stop taking a dietary supplement and consult a doctor.

• Do not take too many dietary supplements at the same time: The use of too many dietary supplements can simultaneously overload your body and worsen the absorption of nutrients. Start with several dietary supplements and gradually add new ones, if necessary.

Step 5: Additional measures to improve hair growth

Bades are only one component of an integrated approach to improving hair growth. To achieve maximum results, it is also necessary to take other measures.

• Balanced nutrition: Eat a variety of products rich in protein, vitamins and minerals. Include meat, fish, eggs, dairy products, vegetables, fruits, nuts and seeds in your diet.

• Hair care: Use soft shampoo and air conditioning, which are suitable for your hair type. Avoid frequent use of a hairdryer, ironing and other thermal devices. Do not comb your hair too much and do not tie it too tight.

• Scalp massage: Scalp massage improves blood circulation in hair follicles, which contributes to hair growth. Massage the scalp with your fingertips with circular motions for several minutes every day.

• Avoid stress: Chronic stress can negatively affect hair growth. Find the ways of managing stress levels such as exercises, meditation, yoga or communication with friends and family.

• Sufficient sleep: Sleep at least 7-8 hours a day. The lack of sleep can lead to hormonal disorders that can negatively affect hair growth.

• Refusal of bad habits: Smoking and drinking alcohol negatively affect the health of the hair. Refuse these bad habits to improve hair growth.

Step 6: Evaluation of the results and adjustment of the plan

After several months of receiving dietary supplements and the use of other measures, it is necessary to evaluate the results.

• Compare photos: Take photos of your hair before you start receiving dietary supplements and then take photos every few months to track progress.

• Evaluate the density of the hair: Look if your hair has become thicker and stronger.

• Evaluate hair growth rate: Measure the length of the hair to see whether they began to grow faster.

• Pay attention to hair loss: Was it less hair to fall out?

If you do not see any results after several months, you may need to adjust your plan.

• Change dosage of dietary supplements: Talk to your doctor about the possibility of changing dosage of dietary supplements.

• Try other dietary supplements: Perhaps you need other dietary supplements that are better suited for your needs.

• Change your lifestyle: Think about how your lifestyle can affect hair growth. Improve your food, control stress and sleep enough.

• Consult a doctor: If you still do not see the results, consult a doctor to exclude other causes of hair loss.

Step 7: Cautions and possible side effects

Before taking any dietary supplements, it is necessary to take into account possible risks and side effects.

• Consult a doctor: It is especially important to consult a doctor if you have any diseases or take any medication.

• Possible side effects: Some dietary supplements can cause side effects, such as nausea, diarrhea, constipation, allergic reactions and drug interactions.

• Quality of dietary supplements: Not all dietary supplements are the same in quality. Choose dietary supplements from well -known manufacturers who undergo quality control.

• Do not expect a miracle: Bades are not a magic wand. They can help improve hair growth, but they will not solve all your problems.

• Remember the balanced diet: Bades are an addition to a balanced diet, and not replacing it.

Step 8: Alternative methods of stimulation of hair growth

In addition to dietary supplements, there are a number of alternative methods for stimulating hair growth.

• Minoxidil: Minoxidil is a local drug that stimulates hair growth. It is available in the form of a lotion or foam.

• Laser therapy: Laser therapy of low intensity can stimulate hair growth.

• Mesotherapy: Mesotherapy is injections of vitamins, minerals and other substances in the scalp.

• PRP therapy (Platelet-Rich Plasma): PRP therapy is injections of its own plasma rich in platelets, into the scalp.

• Hair transplant: Hair transplant is a surgical procedure in which hair follicles are transplanted from one part of the head to the other.

Step 9: maintaining results

After you have achieved the desired results, it is important to support them.

• Continue to take dietary supplements: Do not stop taking dietary supplements sharply. Gradually reduce the dosage to avoid hair loss.

• Continue to care for your hair: Follow your diet, control stress and sleep enough.

• Visit a trichologist regularly: Visit a trichologist for preventive examinations.

Step 10: Final recommendations

• Be patient: Hair growth is a slow process. Do not wait for instant results.

• Do not give up: If you do not see the results at once, do not give up. Continue to try different methods until you find what works for you.

• Remember that each person is individual: What works for one person may not work for another.

• Listen to your body: Follow how your body reacts to the intake of dietary supplements and other methods.

• Do not be afraid to seek help: If you experience any problems, do not hesitate to seek help from a doctor or trichologist.