Dietary supplements against hair loss: what really works

Section 1: Understanding the problem of hair loss

Hair loss, or alopecia, is a common problem affecting men and women of all ages. Before considering biologically active additives (dietary supplements) as a potential solution, it is important to understand the various types of hair loss, their causes and factors that contribute to their development.

• Types of hair loss:

  • Androgenetic alopecia (yeah): The most common type, also known as baldness by male type or female baldness. A genetically determined state, characterized by gradual thinning of the hair, most often in the temple and crown in men and diffuse thinning throughout the upper part of the head in women. Dihydrotestosterone (DGT) plays a key role in the development of the aha, contacting hair follicles and leading to their miniaturization.
  • Telegnum alopecia (TA): Temporary hair loss that occurs after stressful events, such as childbirth, illness, operations, sharp changes in weight, diets or emotional shocks. As a result, a larger number of hair follicles passes into the heterogene phase (dormant phase), which leads to their loss after a few months. Usually reversible, but can be chronic in some cases.
  • Focal alopecia (OA): An autoimmune disease in which the immune system attacks the hair follicles, leading to the formation of rounded foci of baldness on the scalp or other parts of the body. The severity varies from small foci until the hair on the head (total alopecia) or throughout the body (universal alopecia).
  • Traction alopecia: Hair loss caused by constant hair tension, for example, with tight hairstyles, braids, dreadlocks or the use of extended hair. Chronic tension damages the hair follicles, leading to their thinning and, ultimately, to their death.
  • Capital alopecia (cycatric alopecia): A group of rare diseases in which inflammation destroys hair follicles and replaces them with a scar tissue. This type of alopecia is irreversible. The reasons can be different, including autoimmune diseases, infections or injuries.

• Causes of hair loss:

  • Genetics: Heredity plays an important role, especially in the case of androgenetic alopecia.
  • Hormonal changes: Pregnancy, childbirth, menopause, thyroid diseases and ovarian polycystic ovarian (PCO) can affect the hormonal balance and cause hair loss.
  • Stress: Physical and emotional stress can provoke a hebogene alopecia.
  • Nutrition: A deficiency of certain nutrients, such as iron, zinc, biotin, vitamin D and protein, can contribute to hair loss. Unstable diets, especially restrictive diets, can deprive the body of the necessary resources to maintain hair health.
  • Medications: Some drugs, including anticoagulants, antidepressants, beta-blockers, non-steroidal anti-inflammatory drugs (NSAIDs) and chemotherapy drugs can cause hair loss as a side effect.
  • Diseases: Thyroid diseases, autoimmune diseases (for example, lupus), skin diseases (for example, seborrheic dermatitis) and scalp infections can lead to hair loss.
  • Age: With age, hair follicles become smaller and produce thinner hair, and hair growth rate slows down.
  • Hair care: Aggressive styling methods, frequent use of thermal tools, chemical curls and hair dyeing can damage hair and lead to its loss.

• Hair loss factors:

  • Iron deficiency (iron deficiency anemia): Iron is necessary for the production of hemoglobin, which tolerates oxygen to cell cells, including hair follicles. Iron deficiency can lead to depletion of hair follicles and hair loss.
  • Zinc Deficit: Zinc plays an important role in the growth and restoration of fabrics, including hair follicles. It is also necessary to maintain the operation of the sebaceous glands around the follicles. Zinc deficiency can lead to hair loss, slowing hair and dandruff.
  • Biotin Deficit (Vitamin B7): Biotin is necessary for the metabolism of fats, carbohydrates and proteins. Although the biotin deficiency is relatively rare, it can lead to hair loss, fragility of nails and skin rashes.
  • Vitamin D deficiency: Vitamin D plays a role in the growth and differentiation of cells, including hair follicles. Studies show the relationship between the low level of vitamin D and hair loss, especially with focal alopecia.
  • Protein disadvantage: Hair consists mainly of keratin, protein. Inadequate protein consumption can lead to the fact that the body will give priority to other functions, and not the growth of the hair, which will lead to their loss.
  • Chronic inflammation: Chronic inflammation in the body can negatively affect hair follicles, contributing to hair loss. Inflammation can be caused by various factors, including autoimmune diseases, infections and stress.
  • Poor blood circulation of the scalp: Sufficient blood circulation of the scalp is necessary to provide hair follicles with oxygen and nutrients. Violation of blood circulation can lead to a weakening of hair follicles and hair loss.
  • Oxidizing stress: Oxidizing stress caused by excess free radicals can damage the cells, including hair follicles. Antioxidants can help neutralize free radicals and protect the hair follicles.

Section 2: Bad for hair growth: overview of popular ingredients

Many dietary supplements promise to stop hair loss and stimulate their growth. However, the effectiveness of various ingredients varies. It is important to understand what ingredients have a scientific justification and can potentially be useful.

• Biotin (Vitamin B7):

  • The mechanism of action: Biotin is a cofactor of enzymes involved in the metabolism of fats, carbohydrates and proteins. It is necessary for the production of keratin, the main protein that makes up hair, skin and nails.
  • Evidence of effectiveness: Although the Biotin deficiency is rare, its deficiency can lead to hair loss. Reception of biotin can be useful for people with a diagnosed deficiency of biotin. However, for people with a normal biotin level, biotin additives will probably not have a significant effect on hair growth. Many studies that claim the effectiveness of biotin are small or poorly controlled.
  • Dosage: The recommended daily dose of biotin is 30 mcg. Biotin additives usually contain significantly higher doses, from 1000 to 10,000 mcg.
  • Side effects: Biotin is usually considered safe, but in high doses it can affect the results of some laboratory tests, especially thyroid hormones.

• Vitamin D:

  • The mechanism of action: Vitamin D plays a role in the growth and differentiation of cells, including hair follicles. He can also have immunomodulating properties.
  • Evidence of effectiveness: Studies have shown the relationship between the low level of vitamin D and hair loss, especially with focal alopecia. Vitamin D intake can be useful for people with vitamin D deficiency, which has hair loss. However, additional studies are needed to confirm the effectiveness of vitamin D for hair growth in general.
  • Dosage: The recommended daily dose of vitamin D is 600-800 IU (international units). People with vitamin D deficiency may require a higher dose, but it should be determined under the supervision of a doctor.
  • Side effects: Excessive consumption of vitamin D can lead to toxicity, manifested in the form of nausea, vomiting, weakness and increasing the level of calcium in the blood.

• Iron:

  • The mechanism of action: Iron is necessary for the production of hemoglobin, which tolerates oxygen to cell cells, including hair follicles. Iron deficiency can lead to depletion of hair follicles and hair loss.
  • Evidence of effectiveness: Iron deficiency anemia is a common cause of hair loss, especially in women. Iron intake can be useful for people with iron deficiency anemia, which have hair loss. However, the use of iron without deficiency can be harmful and lead to overloading with iron.
  • Dosage: The recommended daily dose of iron varies depending on age, floor and health. Women of childbearing age usually need more iron than men.
  • Side effects: Iron dialing can cause constipation, nausea and abdominal pain. It is important to take iron in accordance with the recommendations of the doctor and, possibly, along with food, to reduce side effects.

• Zinc:

  • The mechanism of action: Zinc plays an important role in the growth and restoration of fabrics, including hair follicles. It is also necessary to maintain the operation of the sebaceous glands around the follicles.
  • Evidence of effectiveness: Zinc deficiency can lead to hair loss. Taking zinc can be useful for people with zinc deficiency, which has hair loss. Some studies have shown that zinc can be useful for focal alopecia.
  • Dosage: The recommended daily dose of zinc is 8-11 mg.
  • Side effects: Taking zinc in high doses can cause nausea, vomiting, abdominal pain and a decrease in copper levels. Long -term intake of high doses of zinc can lead to copper deficiency.

• Omega-3 fatty acids:

  • The mechanism of action: Omega-3 fatty acids, such as EPK (eicosapendaic acid) and DGC (non-posaexaenic acid), have anti-inflammatory properties and can improve the health of the scalp and hair.
  • Evidence of effectiveness: Some studies have shown that the supplements of omega-3 fatty acids can improve hair density and reduce hair loss. However, additional studies are needed to confirm these results.
  • Dosage: The recommended dose of omega-3 fatty acids varies, but usually 1-3 grams per day.
  • Side effects: Omega-3 fatty acids can cause stomach disorder, nausea and diarrhea. They can also interact with some drugs such as anticoagulants.

• Amino acids:

  • The mechanism of action: Hair consists mainly of keratin, a protein consisting of amino acids. The consumption of a sufficient amount of amino acids is necessary for the production of healthy hair. Especially important are cysteine, lysine and methionine.
  • Evidence of effectiveness: Some studies have shown that amino acid supplements can improve hair growth and reduce their loss. However, additional studies are needed to confirm these results.
  • Dosage: The dosage of amino acids varies depending on the specific amino acid and human needs.
  • Side effects: Amino acids are usually considered safe, but in high doses they can cause stomach disorder and other side effects.

• Keratin:

  • The mechanism of action: Keratin is the main structural component of hair. The intake of keratin as an additive can help strengthen hair and reduce its fragility.
  • Evidence of effectiveness: Some studies have shown that keratin additives can improve hair strength, shine and texture. However, additional studies are needed to confirm these results. It is important to note that keratin, taken inside, is split into amino acids, which are then used by the body. Thus, the effect may not be as direct as it is assumed.
  • Dosage: Keratin dosage varies depending on the product.
  • Side effects: Keratin is usually considered safe, but in rare cases it can cause allergic reactions.

• Collagen:

  • The mechanism of action: Collagen is the main structural protein in the skin, hair and nails. Reception of collagen can help strengthen hair and improve their growth. Collagen also provides amino acids necessary for the production of keratin.
  • Evidence of effectiveness: Some studies have shown that collagen additives can improve skin elasticity and hair strength. However, additional studies are needed to confirm these results.
  • Dosage: The dosage of collagen varies depending on the product, but usually 5-10 grams per day.
  • Side effects: Collagen is usually considered safe, but in rare cases, it can cause stomach disorder.

• SAW Palmetto palm extract:

  • The mechanism of action: Serene palm extract blocks the 5-alpha reductase enzyme, which turns testosterone into dihydotestosterone (DGT). DGT is the main hormone responsible for androgenetic alopecia.
  • Evidence of effectiveness: Some studies have shown that the serenia palm extract can be effective for the treatment of androgenetic alopecia in men and women. However, additional studies are needed to confirm these results and determine the optimal dosage. Efficiency, as a rule, is lower than that of finsteride and minoxidil.
  • Dosage: The dose of 160-320 mg per day is usually used.
  • Side effects: Serene palm extract can cause stomach disorder, headache and libido decrease.

• Melatonin:

  • The mechanism of action: Melatonin is a hormone regulating the sleeping cycle. It also has antioxidant properties and can protect hair follicles from damage.
  • Evidence of effectiveness: Some studies have shown that the local use of melatonin can improve hair growth with androgenetic alopecia and focal alopecia. However, additional studies are needed to confirm these results and determine the optimal dosage and method of application. Melatonin, taken orally, is mainly used to improve sleep, and its effect on hair growth is less studied.
  • Dosage: The dosage of melatonin for local use varies depending on the product.
  • Side effects: Local use of melatonin is usually considered safe, but can cause skin irritation in some people.

• Rosemary oil:

  • The mechanism of action: Rosemary oil improves blood circulation of the scalp, stimulating blood flow to the hair follicles. It also has antioxidant and anti -inflammatory properties.
  • Evidence of effectiveness: Several studies have shown that rosemary oil can be effective for stimulating hair growth and reducing loss, including with androgenetic alopecia. In one study, rosemary oil showed comparable efficiency with minoxidil.
  • Dosage: A few drops of rosemary oil are mixed with base oil (for example, coconut, jojoba) and massaged in the scalp. Leave for 30 minutes or at night, then wash off.
  • Side effects: Skin irritation, allergic reactions. You should always dilute rosemary oil before use.

Section 3: Scientific research and evidence base

It is critical to evaluate the effectiveness of dietary supplements based on scientific data. Many statements are not confirmed by clinical trials. It is important to pay attention to the size of research, methodology and the presence of a control group.

• The role of clinical trials: Clinical tests are the gold standard for assessing the effectiveness of any treatment, including dietary supplements. Ideally, clinical trials should be randomized, double blind and placebo-controlled.

  • Randomization: Participants are randomly distributed into a treatment group (receiving dietary supplement) or a placebo group (receiving inactive substance).
  • Double blind method: Neither participants nor researchers know who receives dietary supplements and who is a placebo. This helps to avoid bias.
  • Placebo-control: A comparison of the results of the treatment group with the placebo group allows you to determine whether the dietary supplement really has an effect, or the results are due to the placebo effect.

• Analysis of meta-analyzes and systematic reviews: Met-analyzes and systematic reviews combine data from several clinical trials to get a more reliable assessment of the effectiveness of treatment. They provide a more complete picture than individual research.

• Assessment of the quality of research: It is important to evaluate the quality of research before drawing conclusions about the effectiveness of dietary supplements. Quality assessment criteria include:

  • Sample size: Studies with a large sample size are usually more reliable than research with a small sample size.
  • Methodology: Studies with a clear methodology and strict control are more reliable.
  • Control over variables: It is important that the studies control variables that may affect the results, such as age, gender, health status and lifestyle.
  • Financing: Studies financed by dietary supplements can be biased.

• Examples of research on specific ingredients:

  • Biotin: Many studies show that biotin is effective only for people with a deficiency of biotin. Clinical trials in people without a biotin deficiency did not show a significant improvement in hair growth.
  • Vitamin D: Several studies showed the relationship between the low level of vitamin D and hair loss, especially with focal alopecia. However, additional studies are needed to confirm the effectiveness of vitamin D for hair growth in general.
  • Iron: Numerous studies confirm that the treatment of iron deficiency anemia can improve hair growth in people with iron deficiency.
  • Zinc: Studies have shown that zinc can be useful for focal alopecia and for people with zinc deficiency.
  • Palma Serenoa: Some studies have shown that the extract of the palm palm can be effective for the treatment of androgenetic alopecia, but additional studies are needed.
  • Rosemary oil: Studies have shown that rosemary oil can be effective for stimulating hair growth and reducing loss, including with androgenetic alopecia.

Section 4: Safety and risks of dietary supplements

Bades are not adjusted as strictly as medicines. It is important to consider potential risks and side effects.

• Lack of strict control: Unlike drugs, dietary supplements do not require approval of regulatory authorities before entering the market. This means that manufacturers are not required to prove the effectiveness or safety of their products.

• Possible side effects: Bades can cause side effects, especially when taking high doses or in combination with other drugs. Some dietary supplements can interact with medicines, affecting their effectiveness or increasing the risk of side effects.

• The risk of pollution: Bades can be polluted by heavy metals, pesticides or other harmful substances. This is especially true for dietary supplements produced in countries with less strict quality control.

• The importance of consulting a doctor: Before taking any dietary supplements, especially if you have any diseases or take any medicine, you need to consult a doctor. The doctor can help determine whether the dietary supplement is safe for you and whether he interacts with your medicines.

• The choice of high -quality dietary supplements: If you decide to accept dietary supplements, it is important to choose products from well -known manufacturers who adhere to strict quality standards. Look for products that have been tested by third -party organizations for cleanliness and efficiency. Pay attention to the availability of quality certificates such as GMP (good manufacturing practice).

• Possible interactions with drugs: Some dietary supplements can interact with medicines, affecting their effectiveness or increasing the risk of side effects. For example, vitamin K can interact with anticoagulants such as warfarin. Grapefruit extract can interact with many drugs, including statins and antidepressants.

• Symptoms of overdose: Reception of dietary supplements in high doses can lead to an overdose and cause various symptoms, such as nausea, vomiting, diarrhea, headache, dizziness and even more serious health problems. It is important to observe the recommended doses and not exceed them.

Section 5: Alternative methods of treatment of hair loss

Bades are not the only solution to the problem of hair loss. There are other treatment methods that can be more effective, especially with certain types of hair loss.

• Medication:

  • Minoxidil (regene, horns): Local solution that stimulates hair growth. Effective for the treatment of androgenetic alopecia and focal alopecia. The mechanism of action has not been fully studied, but it is believed that it improves blood circulation of the scalp and stimulates hair follicles. Available without a recipe.
  • Finasteride (proceeding): The oral drug that blocks the 5-alpha reductase enzyme, thereby reducing the level of DGT. Effective for the treatment of androgenetic alopecia in men. Requires a doctor’s prescription. It can cause side effects, such as a decrease in libido and erectile dysfunction.
  • Spironolactone: The drug that blocks androgen receptors. Used to treat androgenetic alopecia in women. Requires a doctor’s prescription. It can cause side effects, such as irregular menstruation and increasing potassium levels.
  • Corticosteroids: Used to treat focal alopecia. They can be used locally, in the form of injections or orally. They can cause side effects, such as thinning of the skin, increasing blood sugar and reducing immunity.

• Procedures for stimulating hair growth:

  • Mesotherapy: The introduction of vitamins, minerals, amino acids and other substances that stimulate hair growth in the scalp.
  • PRP therapy (Platelet-Rich Plasma): Plasma injections enriched with platelets into the scalp. Platelets contain growth factors that can stimulate hair follicles.
  • Laser therapy (LLLT – Low -Level Laser Therapy): The use of low -intensity laser radiation to stimulate hair growth. Laser combs and helmets for home use are available.
  • Micronidling: Piercing the scalp with microeles to stimulate collagen and improve blood circulation.

• Surgical methods:

  • Hair transplant: Transplanting hair follicles from the donor zone (usually the back of the head) to the field of baldness. There are several methods of hair transplantation, including FUT (Follicular Unit Transplantation) and Fue (Follicular Unit Extection).

• Life change change:

  • Balanced nutrition: The use of a sufficient amount of protein, iron, zinc, biotin, vitamin D and other necessary nutrients.
  • Reducing stress: The practice of relaxation techniques, such as yoga, meditation or breathing exercises.
  • Correct hair care: The use of soft shampoos and air conditioners, avoiding aggressive styling methods and thermal tools.
  • Refusal of smoking: Smoking can worsen blood circulation of the scalp and promote hair loss.

Section 6: Diet and Nutrition for Hair Health

Proper nutrition plays an important role in maintaining hair health. Certain products and nutrients can contribute to hair growth, strengthen them and prevent loss.

• Protein: Hair consists mainly of keratin, protein. The use of sufficient protein is necessary for the production of healthy hair. Sources of protein: meat, fish, eggs, dairy products, legumes, nuts and seeds.

• Iron: Iron is necessary for the production of hemoglobin, which tolerates oxygen to cell cells, including hair follicles. Sources of iron: red meat, poultry, fish, legumes, spinach and other green leafy vegetables. To improve iron absorption, it is recommended to use it with vitamin C.

• Zinc: Zinc plays an important role in the growth and restoration of fabrics, including hair follicles. Sources of zinc: meat, seafood, nuts, seeds and whole grains.

• Vitamin D: Vitamin D plays a role in the growth and differentiation of cells, including hair follicles. Sources of vitamin D: fatty fish, egg yolks and enriched products. In addition, vitamin D is synthesized in the skin under the influence of sunlight.

• Vitamin C: Vitamin C is an antioxidant that protects the hair follicles from damage. It is also necessary for the synthesis of collagen, which strengthens the hair. Sources of vitamin C: citrus fruits, berries, pepper and other fruits and vegetables.

• Vitamin E: Vitamin E is an antioxidant that protects the hair follicles from damage. Sources of vitamin E: nuts, seeds, vegetable oils and green leafy vegetables.

• Biotin: Biotin is necessary for the metabolism of fats, carbohydrates and proteins. Sources of biotin: eggs, nuts, seeds, fish and sweet potatoes.

• Omega-3 fatty acids: Omega-3 fatty acids have anti-inflammatory properties and can improve the health of the scalp and hair. Sources of omega-3 fatty acids: fatty fish (salmon, sardins, tuna), linen seed, chia seeds and walnuts.

• Products that help improve blood circulation of the scalp: Ginger, garlic, chili pepper.

Section 7: Practical tips for choosing dietary supplements and hair care

When choosing dietary supplements and hair care, it is important to follow certain principles in order to achieve the best results and avoid side effects.

• Determine the cause of hair loss: Before taking any measures, it is important to determine the cause of hair loss. Contact a trichologist or dermatologist for diagnosis and prescribing the appropriate treatment.

• Do not expect a miracle from dietary supplements: Bades can be useful for maintaining hair health, but they are not a miraculous means. They cannot cure all types of hair loss.

• Choose high -quality dietary supplements: Buy dietary supplements from well -known manufacturers who adhere to strict quality standards. Look for products that have been tested by third -party organizations for cleanliness and efficiency.

• Follow the recommended doses: Do not exceed the recommended doses of dietary supplements. Reception of dietary supplements in high doses can cause side effects.

• Be patient: The results of admission of dietary supplements may not be noticeable. It is usually required several months of regular reception to see changes.

• Combine dietary supplements with other treatment methods: To achieve the best results, combine the intake of dietary supplements with other methods of treatment of hair loss, such as drug treatment, procedures to stimulate hair growth and change lifestyle.

• Take care of your hair correctly:

  • Use soft shampoos and air conditioners: Avoid shampoos and air conditioners containing aggressive sulfates and parabens.
  • Do not wash your hair too often: Frequent washing of hair can deprive them of natural oils and lead to their dryness and brittleness.
  • Carefully comb your hair: Use a comb with wide teeth so as not to damage your hair.
  • Avoid aggressive styling methods: Avoid tight hairstyles, pigtails and dreadlocks that can stretch the hair and lead to its loss.
  • Limit the use of thermal tools: Frequent use of a hairdryer, ironing and curling iron can damage hair.
  • Protect the hair from the sun: The sun can damage the hair, make it dry and brittle.
  • Cut the ends of the hair regularly: This helps to prevent the hair section and promotes their growth.

Section 8: Myths and errors about hair dietary supplements

There are many myths and misconceptions about hair dietary supplements. It is important to distinguish scientific facts from inaccurate information.

• Myth 1: Bades can cure all types of hair loss.

  • Reality: Bades can be useful for maintaining hair health, but they are not a universal solution for all types of hair loss. The effectiveness of dietary supplements depends on the cause of hair loss and individual characteristics of the body.

• Myth 2: The larger the dose of dietary supplements, the better the result.

  • Reality: Reception of dietary supplements in high doses can be harmful to health and cause side effects. It is important to observe the recommended doses and not exceed them.

• Myth 3: All dietary supplements are equally effective.

  • Reality: The effectiveness of dietary supplements depends on the quality of the ingredients, their concentration and bioavailability. It is important to choose high -quality dietary supplements from well -known manufacturers.

• Myth 4: Dietary dietary supplements act quickly.

  • Reality: The results of admission of dietary supplements may not be noticeable. It is usually required several months of regular reception to see changes.