Hair dietary
I. Introduction: Hair – Mirror of Health and Beauty
Hair, no doubt, is an important element of our appearance, reflecting the general state of health and self -confidence. Strong, shiny and thick hair is a sign of not only beauty, but also a sufficient amount of necessary nutrients in the body. However, under the influence of various factors, such as stress, improper nutrition, hormonal changes, adverse environmental conditions, hair can become dull, brittle and slowly grow. In such cases, many turn to additional sources of vitamins and minerals – biologically active additives (dietary supplements) for hair. But what dietary supplement to choose to achieve rapid and healthy hair growth? This issue requires a thorough study and understanding of the composition, action and potential risks. Our article is devoted to a detailed analysis of various hair dietary supplements, their effectiveness and criteria for choosing an optimal product.
II. Causes of slow growth and deterioration in hair condition
Before proceeding to the consideration of specific dietary supplements, it is important to understand the reasons why the hair can grow slowly and look unhealthy. These factors can be divided into several main categories:
- Disadvantage of nutrients: Hair consists mainly of keratin protein, and also needs vitamins, minerals and trace elements for normal growth and functioning. The disadvantage of substances such as iron, zinc, biotin, vitamins of group B, vitamin D, vitamin E, omega-3 fatty acids and amino acids can lead to a slowdown in growth, loss and worsening of the hair structure. Unstable nutrition, strict diets, food disorders and problems with the assimilation of nutrients can contribute to the deficiency of these important components.
- Hormonal changes: Hormones play a key role in the regulation of hair growth. Changes in the hormonal background caused by pregnancy, childbirth, menopause, taking hormonal drugs or thyroid diseases, can negatively affect the condition of the hair. For example, an increase in the level of dihydrotestosterone (DGT), male sex hormone, can lead to baldness by male type.
- Stress: Chronic stress has a negative effect on the entire body, including hair. Stress can lead to narrowing of blood vessels that feed the hair follicles, which worsens their blood supply and slows down hair growth. In addition, stress can provoke a hebogene alopecia – temporary hair loss.
- Incorrect hair care: Aggressive effect on hair, such as frequent dyeing, chemical curls, the use of hot tooling tools, drying with a hairdryer, improper combing and the use of unsuitable care products, can damage the hair structure, making it brittle, dry and split.
- Scalp diseases: Various diseases of the scalp, such as seborrheic dermatitis, psoriasis, fungal infections and alopecia, can cause itching, irritation, inflammation and hair loss. These diseases require treatment under the supervision of a trichologist.
- Genetic predisposition: Genetics plays an important role in determining the density, structure and speed of hair growth. If your relatives had problems with your hair, you may also have a predisposition to slow growth or hair loss.
- Age: With age, hair growth slows down, their structure is thinner, and they become more susceptible to damage. This is due to a decrease in the production of collagen, elastin and other important substances necessary for the health of the hair.
- External factors: Adverse environmental conditions, such as contaminated air, ultraviolet radiation, temperature changes and hard water, can negatively affect the condition of the hair.
III. The main components of dietary supplements for hair growth and their action
When choosing a dietary supplement for hair growth, it is important to pay attention to its composition and understand how each component affects the condition of the hair. The most common and effective ingredients include:
- Biotin (Vitamin B7): Biotin plays a key role in the metabolism of fats, carbohydrates and proteins necessary for hair growth, skin and nails. Biotin deficiency can lead to hair loss, thinning of nails and dermatitis. Reception of biotin in dietary supplements can help strengthen hair, accelerate their growth and improve their structure. However, it is important to take into account that biotin can affect the results of some laboratory tests, so it is necessary to warn the doctor about taking biotin before taking tests. The recommended dosage of biotin is from 30 to 100 μg per day, but in some cases it can be increased to 5 mg under the supervision of a doctor.
- Collagen: Collagen is the main structural protein, which is about 70% of the hair. It provides hair with strength, elasticity and shine. With age, the production of collagen in the body decreases, which can lead to thinning of the hair and their brittleness. Reception of collagen as part of dietary supplements can help make up for the lack of this important protein, strengthen hair, stimulate their growth and improve their appearance. There are various types of collagen, the most effective for hair are considered to be collagen I and III.
- Vitamin D: Vitamin D plays an important role in the regulation of hair growth and maintaining the health of hair follicles. Vitamin D deficiency can lead to hair loss, especially in women. The intake of vitamin D as a composition of dietary supplements can help strengthen hair, stimulate their growth and prevent loss. The recommended dosage of vitamin D depends on the age, state of health and level of vitamin D in the blood, so before taking the appointment you need to consult a doctor.
- Vitamin E: Vitamin E is a powerful antioxidant that protects the cells from damage by free radicals. It improves blood circulation in the scalp, which contributes to the nutrition of hair follicles and stimulates hair growth. Vitamin E also helps moisturize the hair, give it shine and prevent their brittleness. The recommended dosage of vitamin E is from 15 to 30 mg per day.
- B vitamins B: B vitamins play an important role in the metabolism of energy and nutrients necessary for hair growth. They help improve blood circulation in the scalp, stimulate hair growth and prevent their loss. Vitamins B3 (Niacin), B5 (pantothenic acid), B6 (pyridoxine) and B12 (cobalamin) are especially important for hair health.
- Iron: Iron is necessary for transporting oxygen to the cells of the body, including hair follicles. Iron deficiency can lead to anemia, which can cause hair loss. The use of iron as part of dietary supplements can help to make up for the lack of this important mineral, strengthen hair and stimulate their growth. However, it is important to take into account that an excess of iron can also be harmful to the body, so before the intake, it is necessary to consult a doctor and pass a blood test for iron level.
- Zinc: Zinc plays an important role in the growth and restoration of fabrics, including hair. It also helps to regulate the production of sebum, which prevents the dryness and peeling of the scalp. Zinc deficiency can lead to hair loss, fragility of nails and dermatitis. The intake of zinc as part of dietary supplements can help strengthen hair, stimulate their growth and improve the condition of the scalp.
- Selenium: Selenium is an antioxidant that protects the cells from damage to free radicals. He also plays an important role in hair growth and maintaining their health. Selena deficiency can lead to hair loss and deterioration of their structure. Reception of selenium as part of dietary supplements can help strengthen hair, stimulate their growth and improve their appearance.
- Omega-3 fatty acids: Omega-3 fatty acids have anti-inflammatory properties and improve blood circulation in the scalp. They help moisturize their hair, give it shine and prevent their brittleness. Omega-3 fatty acids can also contribute to hair growth and decrease in loss. The sources of omega-3 fatty acids are fish oil, linseed oil and chia seeds.
- Amino acids (L-cysteine, L-lisine, L-metionine): Amino acids are construction blocks of proteins, including keratin, the main protein of hair. L-cysteine, L-lysine and L-metionine are especially important for hair health. They help strengthen hair, stimulate their growth and improve their structure.
- Plant extracts (nettle extract, horsetail extract, green tea extract, palm extract): Many plants contain substances that can be useful for hair health. Nettle extract contains silicon, which strengthens the hair and stimulates their growth. Horsetail extract is also rich in silicon and other minerals that improve the hair structure. Green tea extract contains antioxidants that protect the hair from damage. Serene palm extract can help block the DGT, a hormone that causes a male baldness.
IV. Criteria for choosing dietary supplement for hair growth
When choosing a dietary supplement for hair growth, it is necessary to take into account several important factors:
- Composition: Carefully study the composition of the dietary supplement and make sure that it contains the necessary vitamins, minerals and other beneficial substances in sufficient dosage. Pay attention to the presence of ingredients that are contraindicated to you due to allergies or other diseases.
- Output form: Hair dietary supplements are available in various forms: tablets, capsules, powders, liquids, chewing sweets, etc. Choose a form that is most convenient for you.
- Manufacturer: Give preference to dietary supplements from famous and reliable manufacturers who have a good reputation and undergo strict quality control. Check the availability of conformity certificates and other documents confirming the quality and safety of the product.
- Reviews: Read the reviews of other people who have already used this dietary supplement. Pay attention to positive and negative reviews, as well as a overall evaluation of the product. However, remember that reviews can be subjective and do not always reflect the real effectiveness of the product.
- Price: The price of dietary supplements can vary depending on its composition, output and manufacturer. Not always the most expensive dietary supplement is the most effective. Compare the prices of various products and select the best option corresponding to your budget.
- Individual features: Consider your individual characteristics, such as age, gender, health status, allergies and medications taken. If you have any doubts, consult a doctor or a trichologist before the bad.
- Realistic expectations: Do not expect instant results from receiving dietary supplements. To achieve the visible effect, it is necessary to take dietary supplements for several months. The effectiveness of the dietary supplement also depends on the individual characteristics of the body and the cause of slow hair growth.
V. Review of popular hair dietary supplements
A huge number of dietary supplements for hair growth are presented on the market. Here are some of the most popular and effective:
- Perfectil (perfective): This is a complex dietary supplement containing vitamins, minerals and plant extracts necessary for the health of hair, skin and nails. The composition of Perfectil includes B vitamins, vitamin D, vitamin E, biotin, iron, zinc, selenium, copper, magnesium, silicon, L-cysteine, L-metionine, grape seed extract and echinacea extract. Perfectil helps strengthen hair, stimulate their growth, improve their structure and give it shine.
- Pantogar (Pantogar): This is a specialized dietary supplement for the treatment of diffuse hair loss and a damaged hair structure. Pantogar includes B vitamins B, L-cysteine, keratin and medical yeast. Pantogar helps strengthen hair, stimulate their growth, improve their structure and prevent loss.
- Hairburst (Heirberst): This is a popular dietary supplement for hair growth containing biotin, collagen, MSM (methyl sulfonylmetatan) and other beneficial substances. Hairburst helps strengthen hair, stimulate their growth, improve their structure and give it shine.
- Viviscal (Viviskal): This is a dietary supplement for hair growth, designed specifically for women. Viviscal includes Aminomar C ™ (patented complex of sea proteins), vitamin C, niacin, biotin, iron and zinc. Viviscal helps strengthen hair, stimulate their growth, improve their structure and prevent loss.
- Solgar Biotin (Solgar BIOTIN): This is a high -quality dietary supplement containing pure biotin in high dosage. Solgar Biotin helps strengthen hair, stimulate their growth and improve their structure.
- Nature’s Bounty Hair, Skin & Nails (Bounty Neurses Hair, Leather and Nails): This is a complex dietary supplement containing vitamins, minerals and antioxidants necessary for the health of hair, skin and nails. Nature’s Bounty Hair, Skin & Nails includes vitamin C, vitamin E, biotin, zinc and selenium. Nature’s Bounty Hair, Skin & Nails helps strengthen hair, stimulate their growth, improve their structure and give it brilliance.
- Phyto Phytophanère (Fito Fitofaner): This is a dietary supplement for hair growth and strengthening of nails containing vitamins of group B, vitamin C, vitamin E, beta-carotene, drill oil and fish oil oil. Phyto Phytophanère helps strengthen hair, stimulate their growth, improve their structure and give it shine.
- Revivalid: Contains amino acids, B vitamins, microelements and millet extract. Improves hair structure and stimulates their growth.
- Selenin: Contains caffeine, nettle extract, keratin, amino acids and vitamins of group B is designed to strengthen and growth of hair, as well as to reduce loss.
VI. Tips for improving hair growth in addition to receiving dietary supplements
Reception of dietary supplements is an important step towards healthy and beautiful hair, but to achieve the maximum effect, the following recommendations must also be followed:
- Balanced nutrition: Make sure your diet contains a sufficient amount of protein, vitamins, minerals and trace elements necessary for the health of the hair. Include in your diet products rich in iron (red meat, liver, legumes), zinc (seafood, nuts, seeds), biotin (eggs, nuts, avocados), vitamin D (oily fish, eggs, mushrooms), vitamin E (vegetable oils, nuts, seeds) and omega-3 fatty acids (fish oil, linen oil, seeds, seeds chia).
- Correct hair care: Use soft shampoos and air conditioners that do not contain sulfates and parabens. Avoid frequent staining, chemical curling and using hot laying tools. Dry your hair naturally or use a hair dryer at a minimum temperature. Comb the hair carefully using a brush with soft bristles. Protect the hair from the sun, wind and cold.
- Scalp massage: Regular scalp massage improves blood circulation in hair follicles, which contributes to their nutrition and stimulates hair growth. Massage can be done with your hands or using a special massager for the head.
- Reducing stress: Avoid stressful situations and learn to cope with stress using various relaxation methods such as yoga, meditation, breathing exercises or fresh air walks.
- Sufficient sleep: Try to sleep at least 7-8 hours a day. During sleep, the body is restored and regenerates, which positively affects the condition of the hair.
- Refusal of bad habits: Smoking and drinking alcohol negatively affect the condition of the hair, so it is recommended to abandon these bad habits.
- Regular visit to the trichologist: If you have hair problems, it is recommended to consult a trichologist for diagnosis and prescribe the appropriate treatment.
VII. Contraindications and side effects of hair dietary supplements
Like any other additives, hair dietary supplements have their own contraindications and can cause side effects. Before you start taking a dietary supplement, you need to carefully study the instructions and consult a doctor, especially if you have any chronic diseases, allergies or you take any medicine.
The main contraindications for receiving hair dietary supplements include:
- Individual intolerance to dietary supplements: An allergy to any of the ingredients included in the Bad is a contraindication to its use.
- Pregnancy and breastfeeding: Many hair dietary supplements are not recommended for taking during pregnancy and breastfeeding, since their effect on the fetus and the newborn is not well studied.
- Kidney and liver diseases: For diseases of the kidneys and liver, care must be observed when taking hair dietary supplements, since these organs are involved in metabolism and excretion of nutrients.
- Autoimmune diseases: In autoimmune diseases, it is necessary to consult a doctor before taking hair dietary supplements, as some ingredients can stimulate the immune system.
- Childhood: Most hair dietary supplements are not intended for children.
The most common side effects of hair dietary supplements include:
- Allergic reactions: Skin rash, itching, urticaria, Quincke’s edema.
- Digestive disorders: Nausea, vomiting, diarrhea, constipation, abdominal pain.
- Headache: Headache, dizziness.
- Changes in the menstrual cycle: Irregular menstruation, amenorrhea.
- Acne: The appearance of acne on the skin.
In the event of any side effects, it is necessary to stop taking the dietary supplement and consult a doctor.
VIII. Interaction of hair dietary supplements with drugs
Hair dietary supplements can interact with some drugs, which can lead to a change in their effectiveness or enhance side effects. Before taking the dietary supplement, it is necessary to inform the doctor about all the medicines you take, including vitamins and other additives.
The most common interactions of hair dietary supplements with drugs include:
- Biotin: Biotin can affect the results of some laboratory tests, such as analysis for thyroid hormones.
- Iron: Iron can reduce the effectiveness of some antibiotics and drugs for the treatment of thyroid gland.
- Vitamin K: Vitamin K can reduce the effectiveness of anticoagulants (drugs that thin blood).
IX. Hair dietary supplements for men and women: are there any differences?
Although many hair dietary supplements are suitable for both men and women, there are some features that should be taken into account when choosing a product depending on gender.
- Causes of hair loss: In men, hair loss is more often associated with androgenic alopecia (baldness by male type), which is due to the genetic predisposition and exposure to DGT. In women, hair loss can be caused by various factors, such as hormonal changes, stress, a deficiency of nutrients and thyroid disease.
- The composition of the dietary supplement: Bad for men intended to combat androgenic alopecia often contain ingredients that block the DGT, such as Sereena palm extract. Bades for women, on the contrary, may contain ingredients that support hormonal balance and improve blood circulation in the scalp.
- Dosage: The dosage of some vitamins and minerals may differ for men and women. For example, men may need more zinc than women.
X. Conclusion
Hair dietary supplements can be an effective addition to a comprehensive approach to solving problems with the growth and condition of the hair. However, it is important to remember that dietary supplements are not a panacea, and their effectiveness depends on the individual characteristics of the body, the causes of slow hair growth and compliance with recommendations for nutrition and hair care. Before starting a dietary supplement, it is necessary to consult a doctor or a trichologist in order to exclude contraindications and choose the optimal product that meets your needs. With the right approach and compliance with all recommendations, dietary supplements can help you find healthy, beautiful and strong hair.