Prevention of hair loss with dietary supplements: what do you need to know?

Prevention of hair loss with dietary supplements: what do you need to know?

Chapter 1: Understanding hair loss and the role of dietary supplements

Hair loss, or alopecia, is a common problem affecting men and women of all ages. Understanding the causes of hair loss is crucial for choosing effective prevention and treatment strategies, including the use of biologically active additives (dietary supplements). Alopecia can manifest itself in various forms, each of which has its own unique characteristics and triggers.

• Types of hair loss:

  • Androgenetic alopecia (yeah): The most common form, also known as baldness by male or female type. It is due to a genetic predisposition and hormonal factors, in particular, dihydrotestosterone (DGT). In men, it is characterized by thinning of hair on temples and crown, and in women – diffuse thinning throughout the head.
  • Telogene loss: Temporary hair loss, which occurs when a larger number of hair follicles, than usual, passes into the heterogene phase (resting phase). Triggers can be stress, pregnancy, illness, surgical intervention, sharp weight loss or change in the diet.
  • Focal alopecia: Autoimmune disease in which the immune system attacks the hair follicles, causing the formation of baldness spots on the scalp.
  • Traction alopecia: It is caused by constant hair tension, for example, with a tight weaving of pigtails, tails or use of hair extension.
  • Rickeeper alopecia: A rare form in which inflammation damages the hair follicles, leading to the formation of scars and irreversible hair loss.

• Hair loss factors:

  • Genetics: Family history of baldness is a significant risk factor for the development of aha.
  • Hormones: Hormonal changes associated with pregnancy, menopause or thyroid diseases can contribute to hair loss. DGT plays a key role in the development of aha.
  • Nutrition: The lack of certain nutrients, such as iron, zinc, vitamin D and biotin, can lead to hair loss.
  • Stress: Chronic stress can disrupt the hair growth cycle and provoke heterogeneous loss.
  • Medicines: Some drugs, including antidepressants, anticoagulants and drugs to reduce cholesterol, can cause hair loss as a side effect.
  • Diseases: Some diseases, such as lupus, polycystic ovary (PCO) and thyroid disease, can be associated with hair loss.
  • Age: With age, hair growth rate slows down, and hair follicles can decrease, which leads to thinning of the hair.

• The role of dietary supplements in preventing hair loss:

  Bad can play an auxiliary role in maintaining hair health and preventing loss, especially in cases where hair loss is associated with a deficiency of nutrients. However, it is important to understand that dietary supplements are not a miraculous tool and cannot cure all the causes of hair loss. They are most effective in combination with a healthy lifestyle, proper nutrition and, if necessary, drug treatment. Bades can provide the body with the necessary nutrients that support hair growth, strengthen hair follicles and reduce inflammation. It is important to consult a doctor or a trichologist before starting to take any dietary supplements in order to determine the cause of hair loss and choose suitable additives.

Chapter 2: Key nutrients and dietary supplements for hair health

Certain vitamins, minerals and other nutrients play an important role in maintaining hair health and preventing loss. Bades containing these substances can help update the deficit and maintain optimal hair growth.

• Biotin (Vitamin B7): One of the most famous vitamins for hair health. Biotin is involved in the metabolism of fats, carbohydrates and proteins that are necessary for hair growth. Biotin deficiency can lead to hair loss, thinning and brittleness. Bades with biotin can help strengthen hair and improve their structure. The recommended dosage is usually from 2.5 mg to 5 mg per day. However, it is important to note that high doses of biotin can distort the results of some laboratory tests, so it is necessary to inform the doctor about taking biotin before taking tests.
• Iron: The lack of iron is a common cause of hair loss, especially in women. Iron is necessary for transporting oxygen to hair follicles, which is necessary for their growth. Signs of iron deficiency may include fatigue, weakness and pallor of the skin. Before taking iron additives, it is necessary to take a blood test in order to determine the level of iron in the body and exclude an overdose. The recommended dosage depends on the degree of deficiency and should be determined by the doctor. For better absorption of iron, it is recommended to take it with vitamin C.
• Zinc: Zinc plays an important role in the growth and restoration of fabrics, including hair follicles. It also helps to maintain the operation of the sebaceous glands that moisturize the scalp. Zinc deficiency can lead to hair loss, dry scalp and dandruff. Bades with zinc can help strengthen hair and improve their health. The recommended dosage is usually from 15 mg to 30 mg per day. Long -term reception of high doses of zinc can disrupt the absorption of copper, so it is recommended to take zinc with copper.
• Vitamin D: Vitamin D plays a role in stimulating the growth of hair follicles. Studies have shown the relationship between vitamin D deficiency and hair loss, especially with focal alopecia. Vitamin D dietary supplements can help improve hair growth and reduce loss. It is recommended to check the level of vitamin D in the blood and take additives in accordance with the doctor’s recommendations. It is usually recommended to take from 1000 to 2000 IU vitamin D per day.
• Vitamin C: Vitamin C is a powerful antioxidant that protects the hair follicles from damage caused by free radicals. It is also necessary for the production of collagen, which is an important component of hair structure. In addition, vitamin C improves iron absorption. The recommended dosage is from 500 mg to 1000 mg per day.
• Vitamin E: Vitamin E is also an antioxidant that protects the hair follicles from damage. It improves blood circulation in the scalp, which promotes hair growth. The recommended dosage is from 15 mg to 30 mg per day.
• Omega-3 fatty acids: Omega-3 fatty acids are indispensable fats that are important to the health of the scalp and hair. They help reduce inflammation and support the moisture of the scalp. Sources of omega-3 fatty acids include fish oil, linseed oil and chia seeds. The recommended dosage depends on the source of omega-3 fatty acids and should be determined by the doctor.
• Amino acids: Amino acids are construction blocks of proteins that make up the hair structure. Some amino acids, such as L-cysteine ​​and L Lizin, are especially important for the health of hair. L-cysteine ​​is a component of keratin, the main protein, of which the hair consists of. L-Lisin helps to absorb iron. Amino acid dietary supplements can help strengthen hair and improve their structure.
• Keratin: Keratin is the main protein, which consists of hair, skin and nails. Keratin dietary supplements can help strengthen hair, reduce fragility and improve their appearance. However, it is important to note that keratin is a large molecule, and not all studies confirm its effective assimilation in the form of additives.
• Collagen: Collagen is the main structural protein in the body, including skin, hair and nails. Kollagen dietary supplements can help improve the elasticity of the scalp and strengthen the hair follicles. Collagen is produced by the body, but its production is reduced with age. There are various types of collagen, and type 1 and 3 collagen are considered the most useful for the health of hair and skin.

Chapter 3: Plant extracts and traditional hair health products

In addition to vitamins and minerals, there are various plant extracts and traditional products that can contribute to hair health and prevent loss.

• SAW Palmetto (Palma Extract of Serenoa): Saw Palmetto is a plant extract, which is used to treat benign prostate hyperplasia (DHCH) in men. It can also help reduce hair loss associated with the aha by blocking the action of DGT. Saw Palmetto inhibits an enzyme 5-alpha reductase, which turns testosterone into DGT. The recommended dosage is usually from 160 mg to 320 mg per day.

• Green Tea Extract (green tea extract): Green tea contains polyphenols, such as epallocatechin-3-lilate (EGCG), which have antioxidant and anti-inflammatory properties. EGCG can help stimulate hair growth and reduce loss, protecting the hair follicles from damage. In addition, green tea improves blood circulation in the scalp. Green tea extract can be taken in the form of dietary supplements or used to rinse hair.

• GINSENG (ginseng): Ginseng is an adaptogen that helps the body cope with stress. It also stimulates blood circulation and strengthens the immune system. Ginseng can help improve hair growth and reduce loss, especially in cases associated with stress. The recommended dosage depends on the type of ginseng and should be determined by the doctor.

• Horsetail Extract (horsetail extract): Field horsetail is a rich source of silicon, which is an important mineral for the health of hair, skin and nails. Silicon strengthens the hair and improves their structure. Field horsetail extract also has antioxidant properties.

• Rosemary Oil (rosemary oil): Rosemary oil has anti -inflammatory and antioxidant properties. It improves blood circulation in the scalp and stimulates hair growth. Rosemary oil can be added to shampoo or air conditioning, or used to massage the scalp. It is recommended to dilute rosemary oil with base oil, such as coconut or olive, before applying to the scalp.

• Peppermint Oil (peppermint oil): Peppermint oil has a refreshing and stimulating effect. It improves blood circulation in the scalp and can stimulate hair growth. Peppermint oil also has anti -inflammatory properties. It is recommended to dilute the peppermint oil with peppermint oil before applying to the scalp.

• Onion Juice (onion juice): Onion juice contains sulfur, which is an important mineral for hair health. Sure strengthens the hair and improves blood circulation in the scalp. Onion juice also has antibacterial properties. Onion juice can be applied to the scalp for 30 minutes before washing the hair. However, it should be borne in mind that onion juice can have a strong smell.

• Ayurvedic Herbs (Ayurvedic herbs): Ayurveda, a traditional Indian medicine system, uses various herbs to maintain hair health. Some of the most popular Ayurvedic herbs for hair health include:

  • Amla (Amla): A rich source of vitamin C and antioxidants. Strengthens hair, improves its shine and stimulates growth.
  • Bhringraj (Bringaraj): It is considered the “king of hair” in Ayurveda. Strengthens hair follicles, prevents hair loss and promotes growth.
  • Neem (it): It has antibacterial and antifungal properties. Helps to fight dandruff and skin diseases of the head.
  • Shikakai (Shikakai): A soft cleansing agent who does not dry the hair. Strengthens the hair and gives it shine.

Chapter 4: The choice of high -quality dietary supplements and the correct application

When choosing dietary supplements for hair health, it is important to consider several factors to ensure the safety and effectiveness of the product.

• The quality of the ingredients: Make sure that the dietary supplement contains high -quality ingredients from reliable suppliers. Look for products that have been tested for cleanliness and efficiency by third -party organizations. Check the list of ingredients for allergens and potentially harmful additives.

• Dosage: Follow the recommended dosage indicated on the product label. Do not exceed the recommended dosage, as this can lead to side effects. Consult a doctor or pharmacist to determine the optimal dosage for your individual needs.

• Output form: Bades are available in various forms of release, including tablets, capsules, powders and liquids. Select the output form that is most convenient for you to use. Capsules and tablets are easy to take, and powders and fluids can be added to drinks or food.

• Reputation manufacturer: Choose dietary supplements from manufacturers with a good reputation and positive customer reviews. Check the manufacturer’s website for information about their production processes and quality control.

• Certification: Look for dietary supplements that are certified by independent organizations such as NSF International, USP Verified or Consumerlab.com. Certification confirms that the product meets certain quality and safety standards.

• Composition: Carefully study the composition of the dietary supplement. Make sure that it contains the ingredients in effective doses and does not contain unnecessary additives, dyes or flavors.

• The correct use of dietary supplements:

  • Consult a doctor: Before you start taking any dietary supplements, especially if you have any diseases or take other medicines, consult your doctor. The doctor can help determine the cause of hair loss and choose suitable dietary supplements.
  • Start with small doses: Start with small doses and gradually increase them to the recommended dosage. This will help you evaluate the tolerance of dietary supplements and avoid side effects.
  • Take dietary supplements regularly: To achieve the best results, take dietary supplements regularly in accordance with the instructions. Do not miss the techniques and try to take them at the same time every day.
  • Be patient: The results from the reception of dietary supplements may not be noticeable immediately. It will take several months to see improvements in the growth and condition of the hair. Be patient and continue to take dietary supplements in accordance with the instructions.
  • Follow your hair: Keep a diary in which note changes in the growth and condition of your hair. This will help you evaluate the effectiveness of Bad and decide on the continuation of its reception.
  • Combine with other methods: Bades are most effective in combination with a healthy lifestyle, proper nutrition and, if necessary, drug treatment. Do not rely only on dietary supplements to solve the problem of hair loss.
  • Pay attention to side effects: If you notice any side effects from the dietary supplement, stop taking it and consult your doctor.

Chapter 5: Diet and lifestyle for healthy hair

In addition to taking dietary supplements, a balanced diet and a healthy lifestyle play an important role in maintaining hair health.

• Balanced nutrition:

  • Protein: Protein is a building block of hair. Include products rich in protein in your diet, such as meat, poultry, fish, eggs, legumes and nuts.
  • Iron: Iron is necessary for transporting oxygen to hair follicles. Include in your diet products rich in iron, such as red meat, spinach, lentils and beans.
  • Zinc: Zinc plays an important role in the growth and restoration of fabrics, including hair follicles. Include products rich in zinc in your diet, such as oysters, meat, poultry, nuts and seeds.
  • Vitamins: Vitamins A, C, D and E play an important role in maintaining hair health. Include fruits and vegetables of different colors in your diet.
  • Omega-3 fatty acids: Omega-3 fatty acids are necessary for the health of the scalp and hair. Include fish, linseed oil and chia seeds in your diet.

• Correct hair care:

  • Soft shampoo: Use soft shampoo without sulfates and parabens. Sulfates can dry the hair and scalp.
  • Air conditioner: Use air conditioning after each hair washing. The air conditioner helps moisturize the hair and prevent their fragility.
  • Limit the use of thermal tools: Limit the use of a hair dryer, curling iron and ironing. High temperatures can damage hair.
  • Avoid tight hairstyles: Avoid tight hairstyles that can pull on the hair and cause its loss.
  • Protect the hair from the sun: Protect the hair from the sun using a hat or sunscreen for hair.

• Healthy lifestyle:

  • Stress management: Chronic stress can contribute to hair loss. Find healthy ways to control stress, such as yoga, meditation or walking in nature.
  • Sufficient sleep: A lack of sleep can disrupt the hormonal balance and promote hair loss. Try to sleep at least 7-8 hours a day.
  • Regular physical exercises: Regular physical exercises improve blood circulation and reduce stress.
  • Refusal of smoking: Smoking worsens blood circulation and can contribute to hair loss.
  • Alcohol use restriction: Excessive alcohol consumption can disrupt the hormonal balance and contribute to hair loss.

Chapter 6: When you should see a doctor

In most cases, hair loss is the result of a genetic predisposition or temporary factors, such as stress or changes in a diet. However, in some cases, hair loss may be a sign of a serious disease. You should consult a doctor if:

• Hair loss occurs suddenly and intensively.
• You noticed redness, itching or soreness of the scalp.
• Hair loss is accompanied by other symptoms such as fatigue, weakness, change in weight or menstrual cycle.
• You suspect that hair loss is caused by drugs or disease.
• You are concerned about hair loss and want to get professional advice.

The doctor will conduct an examination to determine the cause of hair loss and prescribe the appropriate treatment. Treatment may include medications, such as minoxidil or finsteride, as well as laser therapy or hair transplant.

Chapter 7: Prospects for research and innovation in the treatment of hair loss

The area of ​​treatment for hair loss is constantly developing, and scientists continue to explore new methods and approaches. Some of the most promising areas of research include:

• Cell therapy: Cell therapy involves the use of the patient’s own cells to stimulate hair growth. One of the methods is the injection of plasma enriched by platelets (PRP) into the scalp. PRP contains growth factors that stimulate the growth of hair follicles.
• Gene therapy: Gene therapy involves a change in genes that affect hair growth. This method is at an early stage of development, but can have a potential for the treatment of genetic forms of hair loss.
• New drugs: Scientists continue to develop new drugs for the treatment of hair loss. Some of the most promising drugs include DGT antagonists, hair growth stimulants and immune system modulators.
• Microfli: Micro -grips create microscopic punctures in the scalp, which facilitates the penetration of drugs and stimulates hair growth.
• Robotized hair transplant: Robotized hair transplant allows you to automate the process of hair transplantation, which makes it more accurate and effective.

These innovations open up new opportunities for the treatment of hair loss and improve the quality of life of people suffering from this problem.

Chapter 8: common myths about hair loss

There are many myths about hair loss that can mislead and make it difficult to choose the right treatment. It is important to distinguish facts from fiction in order to make reasonable decisions about your hair health.

• Myth: hair loss is transmitted only along the maternal line.

  Fact: Genes affecting hair loss can be transmitted both by the maternal and paternal line. In fact, hair loss is a polygenic disease, which means that many genes affect it.

• Myth: Wearing a hat causes hair loss.

  Fact: Wearing a hat does not cause hair loss if it is not too tight and does not rub the scalp. Tight hats can cause traction alopecia, but this occurs only with constant and severe hair tension.

• Myth: Frequent hair washing causes hair loss.

  Fact: Washing hair does not cause hair loss. Outting hair are those that have already reached the end of their life cycle and are ready to fall out. Washing hair simply removes these hair from the scalp. On the contrary, irregular hair washing can lead to accumulation of skin fat and pollution on the scalp, which can contribute to inflammation and deterioration of hair condition.

• Myth: Hair haircut makes them more thick.

  Fact: Hair haircut does not affect the thickness of the hair. She removes the split ends and gives her hair a healthier and well -groomed look. However, the thickness of the hair depends on genetics and other factors.

• Myth: hair loss is only a male problem.

  Fact: Hair loss affects both men and women. Although baldness according to the male type (androgenetic alopecia) is more common in men, women can also suffer from this form of hair loss. In addition, women can experience hair loss due to hormonal changes, a deficiency of nutrients, stress and other factors.

• Myth: hair loss is inevitable with age.

  Fact: Although hair loss becomes more common with age, this is not inevitable. A healthy lifestyle, proper nutrition and timely treatment can help maintain hair health and prevent their loss.

• Myth: Only expensive means help from hair loss.

  Fact: The effectiveness of the product on hair loss does not depend on its price. It is important to choose the means that contain proven ingredients and correspond to the type of hair loss. Often simple and affordable products, such as rosemary oil or coconut oil, can be effective for maintaining hair health.

Chapter 9: Legal aspects and regulation of dietary supplements

Legal aspects and regulation of dietary supplements vary depending on the country. In most countries, dietary supplements are regulated as food products, and not as drugs. This means that they are not subject to the same strict control as drugs.

• Bad regulation in Russia:

  In Russia, dietary supplements are regulated by the Federal Service for Supervision of Consumer Rights Protection and Human Welfare (Rospotrebnadzor). Bades must undergo state registration before they can be sold in Russia. When registering dietary supplements, they are assessed by their safety and compliance with the requirements of sanitary rules.

• Bad regulation in the USA:

  In the United States, dietary supplements are regulated by the Office for Sanitary Supervision of the Quality of Food and Medicines (FDA). FDA does not pre -assess the safety and efficiency of dietary supplements, but may take measures against companies that sell dietary supplements containing dangerous or ineffective ingredients.

• Bad regulation in the European Union:

  In the European Union, the Bada is regulated by the Directive of 2002/46/EC. The directive establishes the requirements for the composition, labeling and safety of dietary supplements. The European Power Safety Agency (EFSA) assesses the safety of ingredients used in dietary supplements.

It is important to remember that dietary supplements are not drugs and are not intended for the treatment of diseases. If you have any diseases, consult a doctor before starting to take any dietary supplements.

Chapter 10: Final recommendations and practical advice

Prevention of hair loss is a comprehensive process that requires an individual approach. There is no universal solution that is suitable for everyone. However, following the recommendations given in this article, you can improve the health of your hair and reduce the risk of falling out.

• Determine the cause of hair loss: The first step to prevent hair loss is a definition of the cause. Consult a doctor or a trichologist to establish an accurate diagnosis.
• Balance your diet: Make sure your diet is rich in protein, iron, zinc, vitamins and omega-3 fatty acids.
• Take dietary supplements wisely: Bades can help replenish the deficiency of nutrients and maintain hair health. However, choose quality products and consult a doctor before their appointment.
• Take care of your hair correctly: Use soft shampoo and air conditioning, limit the use of thermal tools and avoid tight hairstyles.
• Manage stress: Chronic stress can contribute to hair loss. Find healthy ways to control stress, such as yoga, meditation or walking in nature.
• Be patient: The results from preventive measures may not be noticeable. It will take several months to see improvements in the growth and condition of the hair.
• Do not be afraid to seek help: If you are concerned about hair loss, do not be afraid to seek help from a doctor or a trichologist.

Remember that healthy hair is the result of an integrated approach, including a balanced diet, proper care, stress and, if necessary, intake of dietary supplements and drug treatment. Adhere to these recommendations, and you can maintain the health and beauty of your hair for many years.