Overview of the best dietary supplements to strengthen and hair growth

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Overview of the best dietary supplements to strengthen and hair growth

Hair play an important role in our appearance and self -esteem. Hair problems, such as falling out, thinning, brittleness and slow growth, can be caused by many factors, including genetics, diet, hormonal changes, stress and external influences. Bades (biologically active additives) can become a valuable addition to a comprehensive approach to hair care, providing the body with the necessary nutrients to maintain their health and stimulate growth. It is important to remember that dietary supplements are not a replacement for a balanced diet and a healthy lifestyle, but only their addition. Before taking any dietary supplements, it is necessary to consult a doctor, especially in the presence of any chronic diseases or taking drugs.

I. The main nutrients for hair health

For the health and growth of hair, a wide range of vitamins, minerals and amino acids is needed. Consider the key of them:

A. Vitamins:

  1. Vitamin A (Retinol): It is necessary for the growth of all cells, including hair cells. Helps sebum to produce sebum, which moisturizes the scalp and maintains hair health. Vitamin A deficiency can lead to dry hair. It is important to remember that the excess of vitamin is also harmful and can cause hair loss.

    • The mechanism of action: Regulates the differentiation of epithelial cells, maintaining their normal function and structure. It stimulates the synthesis of keratin, the main structural protein of the hair.
    • Sources: Carrots, sweet potatoes, spinach, pumpkin, liver.

  2. B vitamins B (Biotin, B12, Folic Acid, Niacin, Pantothenic Acid): B vitamins play a key role in the metabolism of energy and cell growth.

    • Biotin (B7): Perhaps the most famous hair vitamin. Participates in the metabolism of amino acids necessary for the synthesis of keratin. Biotin deficiency can lead to hair loss and fragility of nails.
      • The mechanism of action: The coffeector of enzymes involved in carboxylation necessary for the synthesis of fatty acids, glucose metabolism and amino acids.
      • Sources: Eggs, nuts, seeds, avocados, salmon.
    • Vitamin B12 (cobalamin): It is necessary for the formation of red blood cells that transfer oxygen to cells, including hair follicles. B12 deficiency can lead to hair loss and anemia.
      • The mechanism of action: Participates in the synthesis of DNA and RNA, as well as in the formation of the myelin membrane of the nerve fibers.
      • Sources: Meat, fish, eggs, dairy products. Vegetarians and vegans are recommended to take B12 additives.
    • Folic acid (B9): Important for dividing cells and tissue growth, including hair. Folic acid deficiency can lead to a slowdown in hair growth and their loss.
      • The mechanism of action: Participates in the synthesis of DNA and RNA, as well as in amino acid metabolism.
      • Sources: Dark green leafy vegetables, legumes, citrus fruits.
    • Niacin (B3): Improves blood circulation in the scalp, providing hair follicles with the necessary nutrients. It can help improve hair growth and reduce their loss.
      • The mechanism of action: Participates in energy metabolism and functioning of the nervous system.
      • Sources: Meat, fish, poultry, nuts, seeds.
    • Pantotenic acid (B5): Helps moisturize the hair and give it shine. It can help reduce gray hair.
      • The mechanism of action: Participates in the synthesis of coenzyme A necessary for the metabolism of carbohydrates, fats and proteins.
      • Sources: Meat, eggs, mushrooms, avocados.

  3. Vitamin C (ascorbic acid): A powerful antioxidant protects hair follicles from damage to free radicals. It is necessary for the synthesis of collagen, which is an important component of hair structure.

    • The mechanism of action: The antioxidant, participates in the synthesis of collagen and contributes to the absorption of iron.
    • Sources: Citrus fruits, berries, pepper, broccoli.

  4. Vitamin D: He plays a role in hair growth and the functioning of hair follicles. Vitamin D deficiency is associated with hair loss.

    • The mechanism of action: Regulates the expression of genes involved in the growth and differentiation of cells.
    • Sources: Sunlight, oily fish, egg yolks, enriched products.

  5. Vitamin E (tocopherol): Antioxidant improves blood circulation in the scalp and protects the hair follicles from damage.

    • The mechanism of action: Antioxidant, protects the cells from damage by free radicals.
    • Sources: Nuts, seeds, vegetable oils, green leafy vegetables.

B. Minerals:

  1. Iron: It is necessary to transfer oxygen to cells, including hair follicles. Iron deficiency (anemia) is a common cause of hair loss, especially in women.

    • The mechanism of action: The component of hemoglobin, tolerates oxygen in the blood.
    • Sources: Red meat, liver, legumes, spinach, enriched grain products.

  2. Zinc: It is important for tissue growth and restoration, including hair. Participates in the synthesis of protein and collagen. Zinc deficiency can lead to hair loss, deceleration of growth and dry scalp.

    • The mechanism of action: Participates in protein metabolism, DNA and RNA synthesis, as well as in the functioning of the immune system.
    • Sources: Red meat, seafood, nuts, seeds, legumes.

  3. Selenium: Antioxidant, protects hair follicles from damage to free radicals. It is important for the health of the thyroid gland, which plays a role in hair growth.

    • The mechanism of action: Component of glutathioneperoxidase, antioxidant enzyme.
    • Sources: Brazilian nuts, seafood, meat, eggs.

  4. Magnesium: Participates in many biochemical reactions, including in the synthesis of protein. It can help reduce stress, which is a factor contributing to hair loss.

    • The mechanism of action: Participates in energy metabolism, protein synthesis and the functioning of the nervous system.
    • Sources: Dark green leafy vegetables, nuts, seeds, whole grains.

  5. Calcium: It is important for the health of bones and teeth, but also plays a role in hair growth.

    • The mechanism of action: Participates in the transmission of nerve impulses, muscle contraction and blood coagulation.
    • Sources: Dairy products, dark green leafy vegetables, enriched products.

C. Amino acids:

Amino acids are construction blocks of proteins, including keratin, the main structural protein of hair.

  1. L-Cistein: The main amino acid, which is part of keratin. Participates in the formation of disulfide bonds that give hair strength and elasticity.

    • The mechanism of action: Glutathione precursor, antioxidant.
    • Sources: Meat, eggs, dairy products, nuts, seeds.

  2. L-Lisin: An indispensable amino acid necessary for the synthesis of collagen and the absorption of iron. Lizine deficiency can lead to hair loss.

    • The mechanism of action: Participates in the synthesis of protein and the absorption of calcium.
    • Sources: Meat, fish, dairy products, legumes.

  3. Methionine: An indispensable amino acid contains sulfur and is important for the synthesis of keratin.

    • The mechanism of action: Precursor Cysteine ​​and Taurina.
    • Sources: Meat, fish, eggs, dairy products, nuts.

D. Other nutrients:

  1. Omega-3 fatty acids: Important to the health of the scalp and hydration of hair. They can help reduce inflammation and improve hair growth.

    • The mechanism of action: Anti -inflammatory effect, improve blood circulation.
    • Sources: Fat fish (salmon, sardins, mackerel), linen seed, chia seeds, walnuts.

  2. Collagen: The main structural protein of the skin, hair and nails. Collagen additives can help improve hair growth, strengthen them and give them shine.

    • The mechanism of action: Provides structural support of fabrics.
    • Sources: Bone broth, collagen additives.

  3. Keratin: A direct technique of keratin in the form of additives can help strengthen hair and reduce its fragility.

    • The mechanism of action: Strengthens the structure of the hair.
    • Sources: Keratin supplements.

II. Review of specific dietary supplements to strengthen and hair growth

The market presents many dietary supplements designed to improve hair health. It is important to choose products with a proven composition and reputation. Consider some popular and effective options:

A. Monopasses (contain one active ingredient):

  1. Biotin: One of the most popular hair dietary supplements. The recommended dosage varies from 2.5 to 5 mg per day. Effective with a deficiency of biotin, which can manifest itself in hair loss, brittle nails and skin problems.

  2. Iron: It is important for people with iron deficiency, especially women during menstruation and pregnant women. The dosage depends on the degree of deficiency and should be determined by the doctor. Iron intake must be combined with vitamin C to improve absorption.

  3. Vitamin D: It is recommended for people living in regions with insufficient sunlight or having a deficiency of vitamin D according to the results of the tests. The dosage depends on the level of vitamin D in the blood and should be determined by the doctor.

  4. Zinc: It is important for maintaining the health of hair, skin and nails. The recommended dosage is 15-30 mg per day.

  5. Collagen: Collagen additives are available in various forms (powder, capsules, liquids). The recommended dosage varies from 5 to 10 g per day.

B. Complex dietary supplements (contain several active ingredients):

  1. Hair Vitamins от Garden of Life: Contains a complex of B vitamins, vitamins C, D and E, as well as zinc and selenium. Organic product made of whole products.

  2. Viviscal Extra Strength: The popular dietary supplement containing Aminomar C ™ (patented complex of sea proteins), biotin, vitamin C and zinc. The effectiveness in stimulating hair growth and reduce their loss is clinically proven.

  3. Nutrafol: It contains a complex of plant extracts, vitamins and minerals aimed at combating the main causes of hair loss such as stress, hormonal imbalance and inflammation. The composition includes Ashwagandha, Saw Palmetto, Curcumin and Biotin.

  4. SugarBearHair Vitamins: Jelly vitamins containing biotin, folic acid, vitamin D and zinc. Convenient in use and have a pleasant taste.

  5. Sports Research Biotin with Coconut Oil: Contains biotin and coconut oil, which can improve the absorption of biotin.

III. How to choose the best hair diet

The choice of suitable hair dietary supplement is an individual process that depends on many factors, including the causes of hair loss, health status and personal preferences. Consider the key points that must be taken into account when choosing a dietary supplement:

A. Determine the cause of the problem:

The first step is to try to determine the cause of hair problems. It can be genetics, diet, stress, hormonal changes or disease. Consultation with a doctor or a trichologist will help identify the cause and choose the most effective treatment.

B. Study the composition:

Carefully study the composition of the dietary supplement. Make sure that it contains the necessary vitamins, minerals and amino acids in sufficient quantities. Avoid products with a large number of artificial additives, dyes and flavors.

C. Pay attention to the form of release:

Bades are produced in various forms: capsules, tablets, powders, liquids, jelly vitamins. Choose a form that is most convenient for you.

D. Learn the reviews:

Read the reviews of other users about the product. Pay attention to reviews about the effectiveness, side effects and quality of the product.

E. Check the reputation of the manufacturer:

Choose dietary supplements from famous and reliable manufacturers with a good reputation. Make sure that the manufacturer complies with quality standards and conducts clinical trials of its products.

F. Consult a doctor:

Before taking any dietary supplements, you need to consult a doctor. The doctor will help determine the cause of hair problems, identify nutrient deficiency and choose the most suitable dietary supplement.

IV. Side effects and contraindications

Bades, like any other additives, can cause side effects. The most common side effects include:

  • Digestive disorders: Nausea, vomiting, diarrhea or constipation.
  • Allergic reactions: Itching, rash, urticaria.
  • Interaction with drugs: Some dietary supplements can interact with drugs by changing their effectiveness or causing side effects.

Contraindications to the reception of dietary supplements may include:

  • Pregnancy and breastfeeding: Some dietary supplements can be dangerous for pregnant and lactating women.
  • Chronic diseases: In the presence of any chronic diseases, it is necessary to consult a doctor before taking dietary supplements.
  • Allergies to the ingredients: If you are allergic to any dietary supplement ingredient, it should not be taken.

V. Diet and lifestyle for hair health

Remember that dietary supplements are only an addition to a healthy lifestyle. To maintain hair health, it is necessary to adhere to a balanced diet rich in vitamins, minerals and proteins. It is also important:

  • Drink enough water: Water is necessary to moisturize the hair and scalp.
  • Avoid stress: Stress can contribute to hair loss. Find the ways to control stress, such as yoga, meditation or walking in the fresh air.
  • Correctly care for hair: Use soft shampoo and air conditioning, avoid frequent hairdryer and ironing, do not abuse staining and chemical curl.
  • Protect hair from the sun: Ultraviolet rays can damage the hair. Wear a hat or use sun protection products.
  • Regularly play sports: Physical activity improves blood circulation, which promotes hair growth.

VI. Hair dietary supplements prospects

Scientific research in the field of hair dietary supplements continues. Scientists study new ingredients and combinations that can be effective in stimulating hair growth and improving their health. Future research can lead to the development of more effective and safe dietary supplements to solve hair problems. A personalized approach to the choice of dietary supplements, based on genetic tests and analysis of a nutrient deficiency, is also developing.

VII. Alternative methods of strengthening and hair growth

In addition to dietary supplements, there are other methods that can help strengthen hair and stimulate their growth:

  • Mesotherapy: Injections of vitamins, minerals and amino acids directly into the scalp.
  • Plasmolifting (PRP therapy): Injections of the patient’s own plasma in the scalp. Plasma contains growth factors that stimulate hair growth.
  • Laser therapy: Using laser light to stimulate hair growth.
  • Scalp massage: Improves blood circulation in the scalp and stimulates hair growth.
  • Natural oils: Oils, such as coconut, argan, castor and burdock, can help moisturize the hair, strengthen it and give it brilliance.

VIII. Final recommendations

Bades can be a useful tool in a comprehensive approach to hair care. However, it is important to remember that they are not a magic pill. To achieve the best results, you must adhere to a healthy lifestyle, properly care for your hair and consult a doctor before taking any dietary supplements. The choice of the right dietary supplement, patience and sequence are key success factors in achieving healthy and beautiful hair. It is important to remember that the results can vary depending on the individual characteristics of the body and the cause of the problem.

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