Effective dietary supplements against brittle hair

Effective dietary supplements against brittle hair: complete guidance

The brittleness of hair is a common problem that can occur due to many factors, including improper care, aggressive procedures, nutrient deficiency and genetic predisposition. Although external factors, such as the use of high -quality shampoos and air conditioners, play an important role, internal nutrition, especially using biologically active additives (dietary supplements), can significantly improve hair health and reduce fragility. This article is a detailed guide to effective dietary supplements to combat hairiness, considering their mechanism of action, scientific research, dosage, side effects and combinations to achieve optimal results.

Section 1: Fundamentals of Hair Health and Grighten

Before delving into dietary supplements, it is necessary to understand the basics of the structure and life cycle of the hair, as well as the causes of brittleness.

• Hair structure: Each hair consists of three main layers: cuticles, bark and core. The cuticle is an outer protective layer consisting of overlapping scales that protect the inner layers. The bark makes up the main mass of the hair and contains melanin, which determines the color of the hair. The core is the central layer that is not present in all hair.
• Hair life cycle: Each hair passes through three phases: anagen (growth phase), catagen (phase of transition) and bodyogen (rest phase). The anaga lasts from 2 to 7 years, Katagen-about 2-3 weeks, and Telegogen-about 3 months. After the heterogene phase, the hair falls out, and a new cycle begins.
• Causes of brittle hair: Breakiness occurs when the structure of the hair weakens and becomes subject to ruptures. The main reasons include:
  • Disadvantage of nutrients: Deficiency of vitamins, minerals and amino acids necessary for the growth and maintenance of hair health.
  • Aggressive procedures: Chemical curling, staining, straightening, drying with a hairdryer and the use of hot tools that damage the cuticle and bark of the hair.
  • Incorrect care: The use of aggressive shampoos, frequent hair washing, improper combing and lack of sun protection.
  • Hormonal changes: Pregnancy, menopause and other hormonal disorders can affect hair health.
  • Stress: Chronic stress can lead to heterogeneous hair loss and a deterioration in their condition.
  • Medical conditions: Some diseases, such as hypothyroidism and autoimmune diseases, can cause brittle hair.
  • Genetics: Genetic predisposition plays a role in the structure and health of the hair.

Section 2: Key nutrients for hair health

Healthy hair requires enough certain nutrients. Here are some of the most important:

• Protein (amino acids): Hair consists mainly of keratin, protein. Enough consumption of protein and amino acids, such as cysteine, methionine and lysine, is necessary for the synthesis of keratin and maintaining the hair structure.
• Biotin (Vitamin B7): Biotin is involved in the metabolism of amino acids and fatty acids necessary for hair growth. Biotin deficiency can lead to hair loss and brittleness.
• Vitamin D: Vitamin D plays a role in the growth and differentiation of cells, including hair follicles. Vitamin D deficiency is associated with hair loss.
• Iron: Iron is necessary for transferring oxygen to hair follicles. Iron deficiency (iron deficiency anemia) is a common cause of hair loss and brittleness, especially in women.
• Zinc: Zinc is involved in the synthesis of protein, cell growth and the functioning of the immune system. Zinc deficiency can lead to hair loss, brittleness and deceleration of growth.
• Vitamin C: Vitamin C is an antioxidant that protects hair follicles from damage to free radicals. It is also necessary for the synthesis of collagen, an important component of hair structure.
• Vitamin E: Vitamin E is also an antioxidant that improves blood circulation in the scalp and protects the hair from damage.
• Omega-3 fatty acids: Omega-3 fatty acids have anti-inflammatory properties and can improve the health of the scalp and hair.
• Selenium: Selenium is an antioxidant and is involved in the metabolism of thyroid hormones, which are important for hair health.
• Silicon: Silicon helps strengthen hair and give it shine. It is involved in the synthesis of collagen and elastin, important components of the hair structure.

Section 3: Effective dietary supplements against brittle hair: detailed review

This section describes in detail various dietary supplements that can help reduce the brittleness of the hair, indicating their mechanism of action, scientific research, dosage and possible side effects.

• Biotin:

  • The mechanism of action: Biotin is necessary for the metabolism of amino acids and fatty acids, which are building hair blocks. It strengthens the hair, improves its elasticity and reduces brittleness.
  • Scientific research: Studies show that taking biotin can improve the condition of hair and nails in people with a deficiency of biotin. However, if there is no deficiency, additional doses of biotin may not have significant effects.
  • Dosage: The recommended dose of biotin is from 2.5 mg to 5 mg per day.
  • Side effects: Biotin is usually well tolerated, but in rare cases it can cause skin rashes. High doses of biotin can distort the results of laboratory tests, especially analyzes for thyroid hormones. It is important to inform the doctor about taking biotin before taking tests.
  • Examples of dietary supplement: Solgar Biotin, Natrol Biotin, Nature’s Bounty Biotin.

• Collagen:

  • The mechanism of action: Collagen is the main structural protein of the skin, hair and nails. Reception of collagen can improve hair elasticity, strengthen them and reduce fragility. Collagen contains amino acids necessary for the synthesis of keratin.
  • Scientific research: Some studies show that the intake of collagen can increase the thickness of the hair and reduce its loss.
  • Dosage: The recommended dose of collagen is from 5 g to 10 g per day.
  • Side effects: Collagen is usually well tolerated, but in rare cases it can cause digestive disorders.
  • Examples of dietary supplement: Vital Proteins Collagen Peptides, NeoCell Super Collagen, Garden of Life Grass-Fed Collagen Peptides.

• Iron:

  • The mechanism of action: Iron is necessary for transferring oxygen to hair follicles, providing them with nutrition and stimulating hair growth. Iron deficiency can lead to hair loss and brittleness.
  • Scientific research: Studies show that iron intake can improve the condition of hair in people with iron deficiency anemia.
  • Dosage: The dosage of iron depends on the degree of deficiency. Before starting iron, it is recommended to consult a doctor and pass a blood test to the level of iron. It is usually recommended to take from 18 mg to 45 mg of iron per day.
  • Side effects: Iron dials can cause digestive disorders, such as constipation or diarrhea. It is recommended to take iron with food and avoid simultaneous intake of calcium, which can reduce iron absorption.
  • Examples of dietary supplement: Feroglobin B12, Solgar Gentle Iron, Nature Made Iron.

• Vitamin D:

  • The mechanism of action: Vitamin D plays a role in the growth and differentiation of cells of hair follicles. Vitamin D deficiency is associated with hair loss.
  • Scientific research: Studies show that the intake of vitamin D can improve the condition of the hair in people with vitamin D.
  • Dosage: The recommended dose of vitamin D is from 600 IU to 2000 IU per day. Before taking vitamin D, it is recommended to take a blood test to the level of vitamin D.
  • Side effects: High doses of vitamin D can cause hypercalcemia (increased level of calcium in the blood), which can lead to nausea, vomiting and weakness.
  • Examples of dietary supplement: Nature Vitamin D3, Solgar Vitamin D3, Now Foods Vitamin D3.

• Zinc:

  • The mechanism of action: Zinc is involved in the synthesis of protein, cell growth and the functioning of the immune system. It is also necessary for the normal functioning of the sebaceous glands, which ensure hair moisture. Zinc deficiency can lead to hair loss, brittleness and deceleration of growth.
  • Scientific research: Studies show that zinc intake can improve hair condition in people with zinc deficiency.
  • Dosage: The recommended zinc dose is from 15 mg to 30 mg per day.
  • Side effects: Taking zinc can cause digestive disorders, such as nausea and vomiting. It is recommended to take zinc with food. High doses of zinc can reduce copper assimilation.
  • Examples of dietary supplement: Nature Made Zinc, Solgar Zinc Picolinate, Now Foods Zinc.

• Vitamin C:

  • The mechanism of action: Vitamin C is an antioxidant that protects hair follicles from damage to free radicals. It is also necessary for the synthesis of collagen, an important component of hair structure.
  • Scientific research: Studies show that vitamin C can improve the condition of the hair, strengthening it and reducing fragility.
  • Dosage: The recommended dose of vitamin C is from 500 mg to 1000 mg per day.
  • Side effects: Vitamin C is usually well tolerated, but high doses can cause digestive disorders, such as diarrhea.
  • Examples of dietary supplement: Nature Made Vitamin C, Solgar Vitamin C, Now Foods Vitamin C.

• Vitamin E:

  • The mechanism of action: Vitamin E is an antioxidant that improves blood circulation in the scalp and protects the hair from damage.
  • Scientific research: Studies show that vitamin E can improve the condition of the hair, giving them shine and reducing brittleness.
  • Dosage: The recommended dose of vitamin E is from 15 mg to 30 mg per day.
  • Side effects: Vitamin E is usually well tolerated, but high doses can increase the risk of bleeding.
  • Examples of dietary supplement: Nature Made Vitamin E, Solgar Vitamin E, Now Foods Vitamin E.

• Omega-3 fatty acids:

  • The mechanism of action: Omega-3 fatty acids have anti-inflammatory properties and can improve the health of the scalp and hair. They also contribute to the moisturizing of the hair, making them more elastic and less prone to brittleness.
  • Scientific research: Studies show that omega-3 fatty acids can improve the condition of the hair, reducing their loss and brittleness.
  • Dosage: The recommended dose of omega-3 fatty acids is from 1000 mg to 2000 mg per day.
  • Side effects: Reception of omega-3 fatty acids can cause digestive disorders, such as belching and diarrhea. They can also increase the risk of bleeding.
  • Examples of dietary supplement: Nordic Naturals Ultimate Omega, Nature Made Fish Oil, Now Foods Omega-3.

• Selenium:

  • The mechanism of action: Selenium is an antioxidant and is involved in the metabolism of thyroid hormones, which are important for hair health. Selena deficiency can lead to hair loss and brittleness.
  • Scientific research: Studies show that selenium intake can improve the condition of hair in people with selenium deficiency.
  • Dosage: The recommended dose of selenium is from 55 mcg to 200 mcg per day.
  • Side effects: High doses of selenium can cause selenosis, which manifests itself in the form of hair loss, fragility of nails and skin rashes.
  • Examples of dietary supplement: Nature Made Selenium, Solgar Selenium, Now Foods Selenium.

• Silicon:

  • The mechanism of action: Silicon helps strengthen hair and give it shine. It is involved in the synthesis of collagen and elastin, important components of the hair structure.
  • Scientific research: Some studies show that the intake of silicon can improve the condition of the hair, strengthening it and reducing brittleness.
  • Dosage: The recommended dose of silicon is from 10 mg to 40 mg per day.
  • Side effects: Silicon is usually well tolerated, but in rare cases it can cause digestive disorders.
  • Examples of dietary supplement: Biosil Ch-OSA, Nature’s Way Silica Complex, Now Foods Bamboo Extract.

Section 4: Dad combinations to enhance the effect

The combination of various dietary supplements can enhance their effect and provide an integrated approach to combating brittle hair. Here are some examples:

• Biotin + Covenant: Biotin provides the necessary nutrients for hair growth, and collagen strengthens the hair structure and improves its elasticity.
• Iron + vitamin C: Vitamin C improves iron absorption, which is especially important for people with iron deficiency anemia.
• Vitamin D + Omega-3: Vitamin D plays a role in hair growth, and omega-3 improves the health of the scalp and helps to moisturize the hair.
• Zinc + selenium: Zinc and selenium are antioxidants that protect the hair follicles from damage and maintain the normal function of the thyroid gland.
• Silicon + biotin + collagen: A comprehensive combination to strengthen hair, improve their elasticity and give shine.

Section 5: Other factors affecting hair health

In addition to taking dietary supplements, it is important to consider other factors that affect the health of the hair:

• Proper nutrition: A balanced diet rich in protein, fruits, vegetables and whole cereals provides the body with the necessary nutrients for hair health.
• Hair care: The use of soft shampoos and air conditioners, avoiding aggressive procedures (chemical curling, staining, straightening), restriction of the use of hot tools (hair dryer, iron) and hair protection from the sun.
• Stress management: Chronic stress can negatively affect hair health. It is important to find stress control methods such as yoga, meditation or walking in nature.
• Sufficient sleep: The lack of sleep can lead to hormonal imbalance and a deterioration in the condition of the hair. It is recommended to sleep at least 7-8 hours a day.
• Hydration: Enough water consumption (at least 8 glasses per day) is necessary to maintain healthy scalp and hair.
• Medical examinations: Regular medical examinations can help detect and treat diseases that can cause hair loss and brittleness.

Section 6: Precautions and consultation with a doctor

Before taking any dietary supplements, you need to consult a doctor, especially if you have any medical conditions or you take other medicines. Some dietary supplements can interact with medicines or aggravate existing conditions. It is also important to follow the dosage recommendations and not exceed the recommended doses.

Section 7: Conclusion (do not include in the article)

Although dietary supplements can be a useful addition to hair care, they are not a panacea. It is important to remember the integrated approach, including proper nutrition, hair care, stress control and sufficient sleep. Subject to these recommendations and consultations with a doctor, you can improve hair health, reduce brittleness and restore beauty and shine to them.