Vitamins and minerals for hair: review of the best dietary supplements

Vitamins and minerals for hair: review of the best dietary supplements

Section 1: Fundamentals of Hair Health and the role of trace elements

The beauty and health of hair is not only the result of using expensive shampoos and masks, but also a reflection of the internal state of the body. Hair, like a litmus piece of paper, react to a deficiency of vitamins and minerals, signaling this loss, brittleness, dullness and deceleration of growth. Before proceeding with the choice of dietary supplements, it is necessary to understand which microelements play a key role in maintaining hair health.

1.1. Hair structure and growth processes

The hair consists of two main parts: a hair rod that we see, and a hair follicle located under the skin. The follicle is a kind of “factory” for the production of hair. The hair growth process is cyclic and consists of three phases:

• Anagen (growth phase): This is the longest phase lasting from 2 to 7 years. During this period, the cells are active in the hair follicle, which leads to hair growth in length.
• Katagen (recression phase): This phase lasts about 2-3 weeks. During this period, hair growth ceases, and the follicle begins to decrease in size.
• Telogen (Phase Salm): This phase lasts about 3 months. During this period, the hair remains in the follicle, but does not grow. Then the old hair falls out, and a new one begins to grow in its place.

Violation of the balance of these phases, especially the reduction in the anagen phase, leads to hair loss and slowing down their growth. The lack of necessary nutrients can significantly affect the duration and effectiveness of the anagen phase.

1.2. Key vitamins for hair health

Vitamins play the role of catalysts in many biochemical processes occurring in the body, including processes associated with the growth and health of the hair. The lack of certain vitamins can lead to serious hair problems.

• Vitamin A (Retinol): It is necessary for the growth of all cells, including cells of hair follicles. Helps the scalp to produce sebum, which moisturizes the hair and makes it shiny. Vitamin A deficiency can lead to dry hair. However, excess vitamin and also harmful and can cause hair loss.

• B vitamins B: These vitamins play an important role in energy metabolism and are necessary for the growth and division of cells.

  • Vitamin B1 (TIAMIN): Participates in carbohydrate metabolism, providing the energy of the cell of hair follicles.
  • Vitamin B2 (Riboflavin): It is necessary for the normal functioning of cells and hair growth.
  • Vitamin B3 (Niacin): Improves blood circulation in the scalp, contributing to the delivery of nutrients to hair follicles.
  • Vitamin B5 (pantotenic acid): Participates in the formation of keratin, the main building material of the hair. The disadvantage can lead to hair loss and premature gray hair.
  • Vitamin B6 (Pyridoxin): It is necessary for the metabolism of proteins, which are important components of the hair.
  • Vitamin B7 (Biotin): One of the most important vitamins for hair health. Participates in keratin synthesis and plays a key role in hair growth. Biotin deficiency can lead to hair loss, fragility of nails and skin problems.
  • Vitamin B9 (folic acid): It is necessary for dividing cells and hair growth. Especially important for pregnant women.
  • Vitamin B12 (cobalamin): Participates in the formation of red blood cells, which deliver oxygen to hair follicles.

• Vitamin C (ascorbic acid): A powerful antioxidant that protects the hair from damage by free radicals. It is necessary for the synthesis of collagen that strengthens the hair. It also helps to absorb iron, which is important for hair health.

• Vitamin D: He plays a role in the regulation of the growth of hair follicles. Vitamin D deficiency is associated with hair loss. Vitamin D helps to create new hair follicles, which contributes to hair growth.

• Vitamin E (Tokoferol): An antioxidant that improves blood circulation in the scalp and protects the hair from damage.

1.3. Important minerals to strengthen hair

Minerals, like vitamins, are necessary to maintain hair health. They participate in various biochemical processes that affect growth, strength and shine of hair.

• Iron: It is necessary for the formation of hemoglobin, which transfers oxygen to cells of the body, including cells of hair follicles. Iron deficiency is one of the most common causes of hair loss, especially in women. Symptoms of iron deficiency include fatigue, weakness, pallor of the skin and fragility of nails.

• Zinc: Participates in the synthesis of the protein necessary for hair growth. Regulates the sebaceous glands of the scalp. Zinc deficiency can lead to hair loss, dandruff and slowing of hair growth.

• Selenium: An antioxidant that protects the hair from damage by free radicals. It is necessary for the normal functioning of the thyroid gland, which plays an important role in hair growth. Excess selenium can also cause hair loss.

• Magnesium: Participates in energy exchange and helps to absorb other vitamins and minerals. Relieves stress that can cause hair loss.

• Calcium: It is important for the health of bones, and also participates in the regulation of hair growth. However, an excess of calcium can prevent the absorption of iron and zinc.

• Copper: It is necessary for the formation of melanin, pigment, which gives the hair color. Also involved in the formation of collagen, which strengthens the hair.

• Silicon: Strengthens hair and nails, making it more durable and elastic.

• Iodine: It is necessary for the normal functioning of the thyroid gland, which regulates hair growth.

Section 2: Review of popular hair dietary supplements

There are many dietary supplements on the market, promising to improve hair health. It is important to carefully study the composition and reviews before starting the reception. Not all dietary supplements are equally effective, and some may contain ingredients that you are not needed or even harmful.

2.1. Bada based on biotin

Biotin, or vitamin B7, is one of the most popular ingredients in hair dietary supplements. It plays a key role in the synthesis of keratin, the main building material of the hair. Biotin is especially effective for people with a deficiency of biotin, which can manifest itself in hair loss, brittle nails and skin problems.

• Advantages: Improves hair growth, strengthens hair, reduces hair loss.
• Flaws: High doses of biotin can distort the results of laboratory tests, for example, tests for thyroid hormones. In rare cases, side effects can occur, such as a skin rash.
• Examples: Solgar Biotin, Nature’s Bounty Biotin, Now Foods Biotin.

2.2. Bades with a complex of B vitamins

B vitamins play an important role in energy metabolism and are necessary for the growth and division of cells, including cells of hair follicles. Complex dietary supplements containing all B vitamins can be useful for people who are deficient in these vitamins.

• Advantages: Improve hair growth, strengthen hair, improve the condition of the scalp.
• Flaws: They can cause side effects, such as nausea and stomach disorder, especially when taking on an empty stomach. Some B vitamins can interact with medicines.
• Examples: Nature Made Super B-Complex, Thorne Research Basic B Complex, Garden of Life Vitamin B Complex.

2.3. Dietary supplements with iron

Iron deficiency is one of the most common causes of hair loss, especially in women. Iron dietary supplements can be useful for people suffering from iron deficiency anemia.

• Advantages: Prevent hair loss, improve hair growth.
• Flaws: They can cause side effects, such as constipation, nausea and abdominal pain. Iron can interact with some drugs and food. Before taking dietary supplements with iron, it is necessary to take a blood test to the level of iron and consult a doctor.
• Examples: Solgar Gentle Iron, Feroglobin B12, Nature’s Bounty Iron.

2.4. Bades with zinc

Zinc is involved in the synthesis of the protein necessary for hair growth and regulates the work of the sebaceous glands of the scalp. Bades with zinc can be useful for people with zinc deficiency, which can manifest themselves with hair loss, dandruff and slowdown in hair growth.

• Advantages: Improve hair growth, reduce hair loss, improve the condition of the scalp.
• Flaws: They can cause side effects, such as nausea and vomiting, especially when taking on an empty stomach. Zinc can interact with some drugs.
• Examples: Solgar Zinc Picolinate, Nature Made Zinc, Now Foods Zinc.

2.5. Dietary supplements with vitamin D

Vitamin D plays a role in the regulation of the growth of hair follicles. Vitamin D deficiency is associated with hair loss. Vitamin D dietary supplements can be useful for people with vitamin D deficiency, especially in winter.

• Advantages: Improve hair growth, reduce hair loss, strengthen immunity.
• Flaws: In high doses, vitamin D can be toxic. Symptoms of vitamin D overdose include nausea, vomiting, weakness and headache. Before taking dietary supplements with vitamin D, it is necessary to take a blood test to the level of vitamin D and consult a doctor.
• Examples: Solgar Vitamin D3, Nature Made Vitamin D3, Now Foods Vitamin D3.

2.6. Dietary supplement with omega-3 fatty acids

Omega-3 fatty acids are important to health of the scalp and hair. They have anti -inflammatory properties and help moisturize the scalp.

• Advantages: Improve the condition of the scalp, reduce dryness and itching, give the hair shine.
• Flaws: They can cause side effects, such as stomach disorder and fish taste in the mouth. Omega-3 fatty acids can interact with some drugs.
• Examples: Nordic Naturals Ultimate Omega, Now Foods Omega-3, Carlson Labs The Very Finest Fish Oil.

2.7. Plant -based dietary supplements

Many hair dietary supplements contain plant extracts, such as the extract of the palm, horsetail extract and nettle extract. It is believed that these extracts have properties that contribute to hair growth and a decrease in hair loss.

• SAW Palmetto palm extract: Blocks the action of digidrotestosterone (DGT), a hormone that can cause hair loss by male type.

• Horsetail extract of field (Horsetail Extract): Contains silicon that strengthens hair and nails.

• Nettle Extract Extract): It is rich in vitamins and minerals that are necessary for hair health.

• Advantages: They can improve hair growth, reduce hair loss, strengthen hair.

• Flaws: The effectiveness of plant extracts is not always confirmed by clinical studies. Plant extracts can cause allergic reactions.

• Examples: Nutrafol, Viviscal, Hair Growth Vitamins by Zhou Nutrition.

2.8. Specialized hair complexes

There are specialized complexes designed specifically for hair health. They contain a combination of vitamins, minerals and plant extracts, which are believed to affect the hair synergically.

• Advantages: Contain a wide range of nutrients necessary for the health of the hair.
• Flaws: Can be more expensive than individual vitamins and minerals. Some ingredients can interact with each other or with medicines.
• Examples: Nutrafol, Viviscal, Hair Growth Vitamins by Zhou Nutrition.

Section 3: How to choose the right dietary supplement for hair

The choice of hair dietary supplement is an individual process that depends on your specific needs and health status. Before you start taking dietary supplements, you need to consult a doctor in order to exclude possible contraindications and interactions with medicines.

3.1. Determining the cause of hair problems

The first step towards choosing the right dietary supplement is to determine the cause of hair problems. Hair loss, brittleness, dullness and slowdown of growth can be caused by various factors, such as:

• Deficiency of vitamins and minerals: The most common cause of hair problems.
• Stress: Chronic stress can negatively affect hair growth.
• Hormonal changes: Hormonal changes associated with pregnancy, birth, menopause and thyroid diseases can cause hair loss.
• Scalp diseases: Street diseases, such as seborrheic dermatitis and psoriasis, can lead to hair loss.
• Medicines: Some drugs, such as chemotherapy and antidepressants, can cause hair loss.
• Heredity: A genetic predisposition can play a role in hair loss.

If you do not know the cause of hair problems, consult a doctor or a trichologist for diagnosis. The doctor may prescribe blood tests to check the level of vitamins, minerals and hormones.

3.2. Analysis of the composition of the dietary supplement

After you have determined the cause of hair problems, carefully study the composition of the dietary supplement. Make sure that dietary supplement contains vitamins and minerals necessary for the health of hair in sufficient doses. Pay attention to the following factors:

• Dosage: Make sure that the dosage of vitamins and minerals meets recommended daily standards. Do not exceed the recommended dosage, as this can lead to side effects.
• Output form: Some forms of vitamins and minerals are better absorbed by the body than others. For example, zinc picoline is better absorbed than zinc oxide.
• The presence of additional ingredients: Some dietary supplements contain additional ingredients, such as plant extracts and amino acids. Make sure these ingredients are safe and effective.
• Lack of harmful additives: Avoid dietary supplements containing artificial dyes, flavors, preservatives and other harmful additives.

3.3. Studying reviews and ratings

Before buying Bad, study reviews and ratings of other customers. Pay attention to reviews regarding the effectiveness of dietary supplements, side effects and product quality. Do not trust only positive reviews, as they can be fake.

3.4. Consultation with a doctor

Before taking a hair dietary supplement, be sure to consult a doctor. The doctor can evaluate your health status, exclude possible contraindications and interactions with medicines, and also recommend the most suitable dietary supplement for you.

3.5. Evaluation of the effectiveness and duration of the reception

After the start of taking Bad, it is important to evaluate its effectiveness. It usually takes several months to see noticeable results. If in a few months you have not noticed any improvements, consult your doctor.

The duration of dietary supplement depends on your individual needs. Some people can take dietary supplements constantly, while others can take them courses. Consult a doctor to determine the optimal duration of dietary supplement for you.

Section 4: Alternative ways to improve hair health

Bades can be useful to improve hair health, but they are not a panacea. To achieve the best results, it is necessary to combine the use of dietary supplements with other ways to maintain hair health, such as proper nutrition, hair care and a healthy lifestyle.

4.1. Balanced diet

Proper nutrition is the basis of hair health. Make sure your diet includes a sufficient amount of protein, vitamins, minerals and antioxidants. Include products rich in nutrients necessary for hair health in your diet, such as:

• Eggs: Source of protein and biotin.
• Fat fish: The source of omega-3 fatty acids and vitamin D.
• Nuts and seeds: Source of vitamin E, zinc and selenium.
• Green sheet vegetables: A source of vitamins A and C, iron and folic acid.
• Fruits and berries: Source of vitamins and antioxidants.
• Meat: Source of protein and iron.
• Legumes: Source of protein, iron and zinc.

4.2. Correct hair care

Proper hair care is also important to maintain their health. Avoid aggressive shampoos and air conditioners containing sulfates and parabens. Use soft shampoos and air conditioners suitable for your hair type. Avoid frequent use of hairdries, ironing and painting, as it can damage the hair. Do not comb wet hair, as it is more vulnerable to damage. Cut the ends of the hair regularly to prevent split ends.

4.3. A healthy lifestyle

A healthy lifestyle has a positive effect on hair health. Physical exercises regularly to improve blood circulation in the scalp. Avoid stress, as it can negatively affect hair growth. Get out, since during sleep the body is restored. Refuse smoking and drinking alcohol, as it can damage the hair.

4.4. Scalp massage

Regular scalp massage improves blood circulation and stimulates hair growth. Massage can be done with your hands or using a special massage brush.

4.5. Hair masks

Hair masks can be useful for moisturizing, nutrition and hair strengthening. There are many recipes for homemade hair masks containing natural ingredients, such as honey, eggs, olive oil and avocados.

4.6. Medicines

In some cases, drugs, such as minoxidil and finsteride, may be required to treat hair loss. These drugs should be taken only as prescribed by a doctor.

Section 5: Conclusion

Maintaining hair health is a comprehensive process that requires a combination of proper nutrition, hair care, a healthy lifestyle and, if necessary, dietary supplements. Before you start taking dietary supplements, you need to consult a doctor in order to exclude possible contraindications and interactions with medicines. Do not forget that dietary supplements are not a magic tablet, and to achieve the best results, you must adhere to a healthy lifestyle and properly care for the hair.