How to take hair dietary supplements: Instruction

Chapter 1: Understanding Hair Diet

1. 1 What is hair dietary supplements?

   Dietary supplements, or biologically active additives, are concentrated sources of nutrients designed to maintain health and improve the appearance of the hair. They are not drugs and are not intended for the treatment of diseases. The main goal of hair dietary supplements is to fill the deficiency of the necessary vitamins, minerals, amino acids and other beneficial substances that may occur as a result of an unbalanced nutrition, stress, hormonal changes or other factors.

   Unlike drugs that undergo strict clinical trials and require a doctor’s prescription, dietary supplements are adjusted less rigidly. Manufacturers are not required to prove their effectiveness and safety to the same extent as required for drugs. Therefore, it is important to carefully choose dietary supplements based on the reputation of the manufacturer, the product composition and user reviews.

   Hair dietary supplements can be represented in various forms, including tablets, capsules, powders, chewing sweets and liquids. The composition of the dietary supplement varies depending on the manufacturer and the target audience. Some dietary supplements are aimed at strengthening the hair and preventing their loss, others at stimulating hair growth, giving it shine and elasticity, and others – to improve the general condition of the scalp.

2. 2 Why do hair dietary supplements become popular?

   The popularity of hair dietary supplements is growing for several reasons:

   • Growing awareness of the importance of nutrition for hair health: More and more people are aware that hair health depends directly on nutrition. A modern way of life, often including irregular nutrition, fast food and diet, can lead to a deficiency of the necessary nutrients, which negatively affects the condition of the hair. Bades are considered as a simple and convenient way to replenish these gaps.
   • The influence of advertising and marketing: Manufacturers of dietary supplements are actively promoting their products using attractive advertising campaigns that promise quick and noticeable results. Photos “before and after”, reviews of celebrities and bloggers contribute to the formation of a positive image of dietary supplements and stimulate their purchase.
   • Accessibility and convenience: Hair dietary supplements are easily available in pharmacies, online stores and other retail points. It is convenient to take them, since a doctor’s prescription or special preparation is not required.
   • Dissatisfaction with the results of traditional hair care products: Many people, disappointed in the effectiveness of shampoos, air conditioners and masks, are looking for alternative ways to improve the condition of the hair. Bades seem to them as a more effective solution acting from the inside.
   • The desire for beauty and youth: Healthy and beautiful hair is an important attribute of attractiveness and youth. Hair dietary supplements are considered as a way to preserve youth and beauty of hair for many years.

3. 3 The main nutrients necessary for the health of the hair

   For the health and beauty of the hair, a wide range of nutrients is needed. The disadvantage of any of them can lead to problems such as hair loss, brittleness, dullness and slow growth. Here are the main nutrients necessary for the health of the hair:

   • Protein (protein): Hair consists mainly of keratin, protein, so sufficient protein consumption is extremely important for their health. Sources of protein: meat, fish, eggs, dairy products, legumes, nuts and seeds.
   • Iron: Iron deficiency is one of the most common causes of hair loss, especially in women. Iron is necessary for transporting oxygen to hair follicles. Sources of iron: red meat, liver, spinach, legumes, enriched cereals.
   • Zinc: Zinc plays an important role in the growth and restoration of fabrics, including hair follicles. It also helps to maintain the functioning of the sebaceous glands that moisturize the scalp and hair. Sources of zinc: oysters, red meat, poultry, nuts, seeds, whole grain products.
   • Biotin (Vitamin B7): Biotin is often called “beauty vitamin”, as it plays an important role in maintaining the health of hair, skin and nails. Biotin deficiency can lead to hair loss and dermatitis. Sources of biotin: eggs, liver, nuts, seeds, avocados, mushrooms.
   • Vitamin D: Vitamin D plays a role in the growth of hair follicles. Vitamin D deficiency is associated with hair loss. Sources of vitamin D: sunlight, fatty fish, eggs, enriched dairy products.
   • Vitamin C: Vitamin C is a powerful antioxidant that protects the hair follicles from damage to free radicals. It is also necessary for the production of collagen, which strengthens the hair. Sources of vitamin C: citrus fruits, berries, kiwi, pepper, broccoli.
   • Vitamin E: Vitamin E improves blood circulation in the scalp, which promotes hair growth. He is also an antioxidant. Sources of vitamin E: nuts, seeds, vegetable oils, green leafy vegetables.
   • Omega-3 fatty acids: Omega-3 fatty acids help moisturize the scalp and hair, making them more shiny and healthy. Sources of omega-3 fatty acids: fatty fish (salmon, sardins, mackerel), linen seeds, walnuts, chia seeds.
   • B vitamins B: Group B vitamins, such as B12, folic acid and niacin, play an important role in cell metabolism and hair growth. Sources of B vitamins B: meat, poultry, fish, eggs, dairy products, whole grain products, legumes, green leafy vegetables.

4. 4 Factors affecting the condition of the hair and the need to receive dietary supplements

   The condition of the hair depends on many factors, both internal and external. Understanding these factors will help to determine whether the intake of dietary supplements is necessary to improve the condition of the hair.

   Internal factors:

   • Genetics: A genetic predisposition plays an important role in the structure, color and tendency to loss of hair.
   • Age: With age, the hair becomes thinner, dry and less elastic. Hair follicles become less active over time.
   • Hormonal background: Hormonal changes, such as pregnancy, menopause or thyroid disease, can significantly affect the condition of the hair. The imbalance of hormones can lead to hair loss, a change in their structure and growth rate.
   • Diseases: Some diseases, such as autoimmune diseases (for example, an area of ​​an area), skin diseases (for example, seborrheic dermatitis) and infectious diseases, can negatively affect the condition of the hair.
   • Stress: Chronic stress can lead to hair loss, slowing down their growth and other problems. Stress affects hormonal background and blood circulation, which can negatively affect hair follicles.
   • Nutrition: Unstable nutrition, a deficiency of vitamins, minerals and protein can lead to a deterioration in hair condition. Especially important is a sufficient level of iron, zinc, biotin and vitamins of group B.

   External factors:

   • Hair care: Incorrect hair care, the use of aggressive shampoos and styling products, frequent staining and chemical curls can damage the hair structure. Excessive use of a hairdryer, ironing and curling iron also negatively affects the condition of the hair.
   • Environment: Air pollution, exposure to sunlight, cold and wind can damage the hair and make it more brittle and dry. Ultraviolet radiation can destroy the keratin protein, which consists of hair.
   • Medicines: Some drugs, such as antidepressants, anticoagulants and drugs for chemotherapy, can cause hair loss.
   • Smoking and alcohol: Smoking and alcohol abuse negatively affect blood circulation and general health, which can affect the condition of the hair.

   If you experience hair problems, such as loss, brittleness, dullness or slow growth, and excluded other possible causes, such as diseases or improper care, then dietary supplement may be useful. However, it is important to remember that dietary supplements are not a panacea, and they will not replace a healthy lifestyle and a balanced diet.

Chapter 2: How to choose the right hair dietary supplement

2. 1 Determining the needs of the hair and scalp

   Before buying hair dietary supplements, it is necessary to clearly determine what problems you want to solve. Different dietary supplements have a different composition and are aimed at solving specific problems. An independent definition of needs will help make a conscious choice and avoid spending money on ineffective means.

   Determine the type of your hair:

   • Normal hair: Healthy, shiny hair that is easily combed and not prone to dryness or fat content. Such hair may require a preventive intake of dietary supplements to maintain their health.
   • Dry hair: Hair that looks dull, brittle and poorly combed. They often split on the tips and need additional moisture. Dietary supplements for dry hair should contain vitamins A, E, omega-3 fatty acids and other nutrients that contribute to moisturizing and elasticity.
   • Bold hair: Hair that quickly becomes oily and looks untidy. They can be prone to dandruff and itching of the scalp. Bades for oily hair should contain B vitamins, zinc and other substances that regulate the sebaceous glands.
   • Mixed hair: Hair, oily at the roots and dry at the ends. For such hair, it is necessary to choose dietary supplements that will simultaneously moisturize the ends and regulate the production of sebum at the roots.

   Determine the main hair problems:

   • Hair loss: Excessive hair loss can be caused by various factors, including stress, hormonal changes, a deficiency of nutrients and diseases. Bades to prevent hair loss should contain iron, zinc, biotin, vitamin D and other substances necessary for the health of hair follicles.
   • Brighten hair: The fragility of the hair can be caused by dryness, damage from chemical treatment or a lack of nutrients. Bades for strengthening hair should contain protein, biotin, B vitamins and other substances that help strengthen the structure of the hair.
   • Ture of hair: Dull hair can be a sign of a lack of moisturizing and nutrients. Bades to give shine to the hair should contain vitamins A, C, E, Omega-3 fatty acids and other substances that improve blood circulation in the scalp and help moisturize the hair.
   • Slow hair growth: Slow hair growth can be caused by a lack of nutrients, stress or hormonal changes. Bades to stimulate hair growth should contain biotin, vitamins of group B, zinc, iron and other substances necessary for the active hair growth.
   • Dandruff: Dandruff can be caused by dry scalp, fungal infection or seborrheic dermatitis. Bades to combat dandruff should contain zinc, selenium and other substances that have antifungal and anti -inflammatory properties.

   Assess the condition of the scalp:

   • Dry scalp: It can cause itching, peeling and dandruff.
   • Fat scalp: It can lead to rapid hair pollution and dandruff.
   • Sensitive scalp: It can respond to aggressive shampoos and styling products, causing irritation and itching.

   Given the type of hair, the main problems and condition of the scalp, you can determine what nutrients are needed by your hair and which dietary supplements will be most effective. If you find it difficult to determine your needs, consult a doctor or a trichologist.

3. 2 Studying the composition of dietary supplements: key ingredients and their action

   Carefully study the composition of dietary supplements before buying. The composition must comply with the needs of your hair and scalp. Pay attention to the concentration of active ingredients and make sure that they are in safe and effective dosages.

   The main ingredients that should be sought in hair dietary supplements:

   • Biotin: Strengthens the hair, stimulates their growth and prevents loss. Recommended daily dose: 2.5-5 mg.
   • Collagen: Improves hair elasticity, strengthens its structure and prevents fragility. Recommended daily dose: 2.5-10 g.
   • Keratin: The main building material of the hair strengthens them and gives them shine. Recommended daily dose: 500-1000 mg.
   • Hyaluronic acid: Moisturizes the hair and scalp, prevents dryness and brittleness. Recommended daily dose: 100-200 mg.
   • Vitamin D: Stimulates hair growth and prevents their loss. Recommended daily dose: 1000-2000 IU.
   • Vitamin C: The antioxidant protects the hair from damage to free radicals and promotes the production of collagen. Recommended daily dose: 500-1000 mg.
   • Vitamin E: Improves blood circulation in the scalp and protects the hair from damage. Recommended daily dose: 400-800 IU.
   • B vitamins B: Participate in cell metabolism and hair growth. Recommended daily doses vary depending on the specific vitamin of group B.
   • Iron: It is necessary to transport oxygen to hair follicles and prevent hair loss. Recommended daily dose: 18 mg.
   • Zinc: He plays an important role in the growth and restoration of fabrics, including hair follicles. Recommended daily dose: 15 mg.
   • Selenium: Antioxidant, protects the hair from damage and promotes their growth. Recommended daily dose: 55 μg.
   • Omega-3 fatty acids: Moisturize the scalp and hair, making them more shiny and healthy. Recommended daily dose: 1-2 g.
   • Plant extracts: Some plant extracts, such as horsetail extract, nettles, green tea and palm, can have a beneficial effect on hair health.

   Ingredients that should be avoided:

   • Artificial dyes and flavors: Allergic reactions and scalp irritation can cause.
   • Sugar and artificial sweeteners: They can negatively affect the general state of health and scalp.
   • GMO: Genetically modified organisms. Some people prefer to avoid the use of products containing GMOs.
   • Allergens: If you have an allergy to any food or plant products, carefully study the composition of the dietary supplement to avoid an allergic reaction.

4. 3 The selection of the manufacturer and certification check

   Choose dietary supplements from reputable manufacturers who have a good reputation and positive customer reviews. Feel free to look for information about the manufacturer on the Internet, read reviews and check the availability of quality certificates.

   Manufacturer selection criteria:

   • Reputation: Study reviews about the manufacturer on the Internet, on forums and on social networks. Pay attention to reviews about the quality of products, customer service and solutions to problems.
   • Certification: Make sure that the manufacturer has the necessary quality certificates, such as GMP (Good Manauacturing Practice), ISO (International Organization for Standardization) and others. These certificates confirm that the production of dietary supplements complies with high quality and safety standards.
   • Transparency: The manufacturer must provide complete and reliable information about the composition of the product, dosage and the method of use. Avoid manufacturers who hide information or use unclear formulations.
   • Scientific research: Preference should be given to manufacturers who conduct scientific studies of their products and confirm its effectiveness and safety.
   • Return Guarantee: Some manufacturers offer a guarantee of a refund if you are not satisfied with the result. This can be a good indicator of the manufacturer’s confidence as its products.

   Certification check:

   • GMP (Good Manufacturing Practice): This certificate confirms that the production of dietary supplements complies with high quality and safety standards. The manufacturer must comply with strict rules and procedures at each stage of production, from the purchase of raw materials to packing finished products.
   • ISO (International Organization for Standardization): This international organization develops quality and safety standards for various industries, including dietary supplements. ISO certification confirms that the manufacturer is outside

It has a quality management system that meets international standards.

• Certificates from independent laboratories: Some manufacturers send their products for testing to independent laboratories to confirm its composition and quality. The results of these tests are usually published on the manufacturer’s website or on the package of dietary supplements.

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5. 4 Consultation with a doctor or trichologist

   Before starting to take hair dietary supplements, especially if you have any diseases or take medicines, you need to consult a doctor or a trichologist. The doctor will help determine the cause of hair problems and choose the most suitable dietary supplements.

   Advantages of consulting a doctor:

   • Diagnosis: The doctor can conduct the necessary tests and examinations to identify the cause of hair problems. It can determine whether the problems of the hair with a deficiency of nutrients, hormonal imbalance, diseases or other factors are associated.
   • Individual approach: The doctor will take into account your individual characteristics, such as age, gender, health status and medications taken to choose the most suitable dietary supplements.
   • Safety: The doctor will help to avoid undesirable side effects and interactions with drugs. He can also determine whether you have contraindications for taking certain dietary supplements.
   • Efficiency: The doctor may recommend dietary supplements who have proven their effectiveness in clinical research.
   • Monitoring: The doctor can control your condition while receiving dietary supplements and adjust the dosage if necessary.

   Questions that the doctor should be asked:

   • What are the reasons for my hair problems?
   • What tests do I need to pass?
   • What dietary supplements will be most effective in my case?
   • What dosages should I take?
   • How long do I need to take dietary supplements?
   • What side effects can occur?
   • Can dietary supplements interact with the medicines that I take?
   • Do I need to observe any restrictions on nutrition while taking dietary supplements?

   Consultation with a doctor will help make the right choice of dietary supplements and avoid undesirable consequences.

Chapter 3: Rules for taking hair dietary supplements

3. 1 Dosage and reception mode

   Strictly follow the recommendations for the dosage and the reception mode indicated on the package of dietary supplements or recommended by the doctor. Exceeding the recommended dose can lead to undesirable side effects. Non -compliance with the reception mode can reduce dietary supplements.

   General recommendations for dosage and reception mode:

   • Read the instructions: Carefully read the instructions for use before starting to take dietary supplement. The instructions indicate the recommended dosage, reception mode, contraindications and possible side effects.
   • Observe the dosage: Do not exceed the recommended dosage indicated on the packaging or recommended by the doctor. Exceeding the dose can lead to undesirable side effects, such as nausea, vomiting, diarrhea, headache and others.
   • Follow the reception mode: Take a dietary supplement in accordance with the recommended reception mode. Do not miss the techniques and try to take dietary supplements at the same time every day. Regular intake provides a stable level of nutrients in the body and increases the effectiveness of dietary supplements.
   • Take dietary supplement while eating: Most dietary supplements are recommended to be taken while eating. This improves the absorption of nutrients and reduces the risk of stomach irritation.
   • Drink dietary supplements with enough water: Take a dietary supplement with a sufficient amount of water (at least 200 ml). Water helps to dissolve dietary supplements and facilitates its absorption.
   • Do not combine different dietary supplements without consulting a doctor: The combination of several dietary supplements can lead to undesirable interactions and side effects. Consult a doctor before starting to take several dietary supplements at the same time.
   • Do not take dietary supplement on an empty stomach: Reception of dietary supplements on an empty stomach can cause irritation of the stomach and nausea. If the instructions are not indicated otherwise, take dietary supplements during meals.

   Features of taking various forms of dietary supplements:

   • Tablets and capsules: Tablets and capsules should be swallowed entirely, without chewing or grinding. Drink them with a sufficient amount of water.
   • Powders: Powers should be dissolved in water, juice or other liquid and drink immediately after cooking.
   • Jelly Bean: Chewing sweets should be carefully chewed before swallowing.
   • Liquids: The liquids should be measured with a measured cup or spoon included in the kit and drink in accordance with the instructions.

4. 2 Combination of dietary supplements with power and lifestyle

   To achieve the maximum effect of taking dietary supplements, it is necessary to combine them with proper nutrition and a healthy lifestyle. Bades will not replace a balanced diet and healthy habits, but can complement them and enhance the positive effect.

   Nutrition recommendations:

   • Balanced nutrition: Eat a variety of foods rich in vitamins, minerals, proteins and other nutrients. Include fruits, vegetables, whole grain products, low -fat meat, fish, eggs, dairy products, nuts and seeds in your diet.
   • Sufficient amount of protein: Protein is the main building material of the hair, so make sure that you get enough protein with food. Sources of protein: meat, fish, eggs, dairy products, legumes, nuts and seeds.
   • Ground products: Iron deficiency is one of the most common causes of hair loss. Include in your diet products rich in iron, such as red meat, liver, spinach, legumes and enriched cereals.
   • Products rich in zinc: Zinc plays an important role in the growth and restoration of fabrics, including hair follicles. Sources of zinc: oysters, red meat, poultry, nuts, seeds and whole grains.
   • Products rich in biotin: Biotin is an important vitamin for the health of hair, skin and nails. Sources of biotin: eggs, liver, nuts, seeds, avocados and mushrooms.
   • Limit the consumption of sugar, processed products and fast food: These products can negatively affect the general state of health and scalp.
   • Drink enough water: Water is necessary to moisturize the scalp and hair. It is recommended to drink at least 8 glasses of water per day.

   Recommendations on lifestyle:

   • Healthy sleep: The lack of sleep can negatively affect the condition of the hair. Try to sleep at least 7-8 hours a day.
   • Stress management: Chronic stress can lead to hair loss. Find the ways of managing stress, such as yoga, meditation, walking in the fresh air and communication with friends and family.
   • Regular physical exercises: Physical exercises improve blood circulation and general health, which can positively affect the condition of the hair.
   • Refusal of smoking: Smoking negatively affects blood circulation and general health, which can affect the condition of the hair.
   • Alcohol consumption restriction: Alcohol abuse can negatively affect the condition of the hair.
   • Correct hair care: Use soft shampoos and air conditioners, avoid frequent staining and chemical curling, use thermal protection when using a hairdryer, ironing and curling iron.
   • Sunny Protection: The effects of sunlight can damage hair. Wear a hat or use sun protection products.

5. 3 Possible side effects and contraindications

   Like any other additives, hair dietary supplements can cause side effects and have contraindications. Carefully study the instructions for use and consult a doctor before starting to take dietary supplement.

   Possible side effects:

   • Digestive disorders: Some dietary supplements can cause nausea, vomiting, diarrhea, constipation or bloating. Typically, these side effects take place independently after several days of dietary supplement. If side effects are preserved or intensify, stop taking the dietary supplement and consult your doctor.
   • Allergic reactions: Some people can be allergic to certain ingredients that are part of dietary supplements. Allergic reactions can appear in the form of a skin rash, itching, urticaria, Quincke’s edema or anaphylactic shock. If you have an allergic reaction, immediately stop taking a dietary supplement and consult a doctor.
   • Headache: Some dietary supplements can cause headache. If you have a headache after taking a dietary supplement, stop taking and consult your doctor.
   • Change of urine color: Some vitamins of group B can paint urine in bright yellow. This is a normal phenomenon and is not an concern.
   • Interaction with drugs: Some dietary supplements can interact with the medicines that you take. Consult a doctor before starting to take a dietary supplement, especially if you take any medicine.
   • Increased sensitivity to sunlight: Some dietary supplements can increase the sensitivity of the skin to the sunlight. During the reception of these dietary supplements, it is recommended to use sunscreen and avoid prolonged stay in the sun.

   Contraindications:

   • Pregnancy and breastfeeding: Some dietary supplements are contraindicated in pregnant and nursing women. Consult a doctor before starting to take dietary supplement if you are pregnant or breastfeeding.
   • Allergies to the ingredients: If you have an allergy to any ingredients that are part of the dietary supplement, do not take it.
   • Diseases: Some dietary supplements are contraindicated in certain diseases, such as liver, kidneys, thyroid gland and autoimmune diseases. Consult a doctor before starting to take a dietary supplement if you have any diseases.
   • Childhood: Some dietary supplements are not intended for children. Consult a doctor before giving a dietary supplement to your child.

   Important: If you have any side effects after taking Bad, stop taking and consult your doctor.

6. 4 Assessment of results and adjustment of reception

   It takes time to evaluate the effectiveness of dietary supplements. Typically, the first results become noticeable after a few weeks or months of regular reception. Do not expect an instant effect.

   Criteria for evaluating the results:

   • Reducing hair loss: Pay attention to the amount of hair remaining on the comb, in the shower and on the pillow.
   • Hair strengthening: Evaluate whether the hair has become stronger, elastic and less brittle.
   • Hair growth acceleration: Measure the hair length and compare it with previous indicators.
   • Improving the appearance of hair: Evaluate whether the hair has become more brilliant, smooth and healthy in appearance.
   • Improving the condition of the scalp: Evaluate whether the peeling, itching and irritation of the scalp has decreased.

   Admission adjustment:

   • If you do not see the results in a few months: Consult a doctor or a trichologist. You may need to change the dosage, change dietary supplements or identify other causes of hair problems.
   • If you see positive results: Continue to take dietary supplement in accordance with the doctor’s recommendations or instructions for use. Do not stop taking the dietary supplement immediately after achieving the desired result. To maintain the achieved effect, it is recommended to continue taking dietary supplements for a certain time.
   • If you have side effects: Stop taking a dietary supplement and consult your doctor. You may need to reduce the dosage, change dietary supplements or refuse to receive it.

   Diary maintenance: It is recommended to keep a dietary supplement diary in which the date of receipt, dosage, reception mode, any side effects and results should be celebrated. This will help you evaluate the effectiveness of dietary supplements and, if necessary, adjust the reception.

Chapter 4: Overview of Popular Bades for Hair Market

4. 1 Description and composition of popular dietary supplements

   The market presents a wide selection of hair dietary supplements, which differ in composition, form of release and the manufacturer. Consider some of the most popular dietary supplements and their main characteristics.

   1. “Perfectil” (perfective):

   • Manufacturer: Vitabiotics (UK)
   • **Form