The best dietary supplement for dry and damaged hair

The best dietary supplements for dry and damaged hair: complete guidance

Section 1: Understanding of dry and damaged hair

Dry and damaged hair is a common problem that affects people of all ages and ethnic groups. Before plunging into the world of biologically active additives (dietary supplements), it is important to understand the causes and signs of such a state of hair.

1.1 causes of dry hair and hair damage:

Many factors can contribute to dryness and hair damage. They can be divided into external and internal:

• External factors:

  • Aggressive styling: Frequent use of hairdries, ironing, painting and other thermal tools deprives the hair of moisture and damages the cuticle (the outer layer of the hair). Chemical curls, straightening and staining also cause significant damage to the structure of the hair.
  • Incorrect care: The use of shampoos with aggressive sulfates (for example, SLS and Sles), insufficient moisturizing and air conditioning, rigid combing – all this can aggravate dryness and brittleness.
  • Adverse weather conditions: Excessive effects of the sun (UV radiation), wind and frost dry their hair and make it more vulnerable.
  • Environmental pollution: Particles of dust, smoke and other contaminants settle on the hair, preventing them from normal moisture and nutrition.
  • Chlorine water: Swimming in pools with chlorinated water can lead to dry hair and hair damage.

• Internal factors:

  • Inal meals: The lack of vitamins, minerals and essential fatty acids in the diet can adversely affect the health of the hair.
  • Hormonal changes: Pregnancy, childbirth, menopause and other hormonal vibrations can affect the condition of the hair, making it more dry and brittle.
  • Diseases: Some diseases, such as hypothyroidism (insufficient thyroid function), anemia and autoimmune diseases, can lead to dryness and hair loss.
  • Medicines: Some drugs, for example, drugs for chemotherapy, can cause dryness and hair loss.
  • Genetics: A genetic predisposition also plays a role in determining the type of hair and their tendency to dryness.
  • Age: With age, the sebaceous glands of the scalp produce less sebum, which leads to dry hair.
  • Stress: Chronic stress can negatively affect the health of the hair, making them more weak and susceptible to damage.

1.2 Signs of dry and damaged hair:

Recognizing dry and damaged hair is quite simple if you know what to pay attention to:

• Roughness: The hair to the touch seem rough and rough.
• Grightness: Hair breaks easily and sees at the ends.
• Ture: Hair loses its shine and looks lifeless.
• Static electricity: The hair is very electrified, especially in dry weather.
• Confusion: Hair is easily tangled and difficult to comb.
• Dry scalp: The scalp can be dry, itchy and peeling.
• Hair loss: In severe cases, dryness and damage can lead to hair loss.
• Lack of elasticity: Hair does not stretch and easily break when trying to stretch it.
• Porosity: Hair quickly absorbs water, but also quickly lose it, which indicates a damaged cuticle.
• Serving tips: This is one of the most obvious signs of damaged hair.

Section 2: Key nutrients for hair health

Hair health is directly related to the receipt of the necessary nutrients. Consider the most important vitamins, minerals and other compounds necessary for maintaining the health and beauty of the hair, as well as their role and sources.

2.1 Vitamins:

• Vitamin A (Retinol):

  • Role: It is necessary for the growth and differentiation of cells, including cells of hair follicles. It supports the health of the scalp and promotes the production of sebum (sebuma), which moisturizes the hair.
  • Deficiency: It can lead to dryness, brittleness and hair loss.
  • Sources: Carrots, sweet potatoes, spinach, pumpkin, liver, egg yolks, dairy products.
  • Cautions: Excess vitamin A can be toxic, so it is important to observe the recommended dosages.

• B vitamins B (Biotin, B12, Folic Acid, Niacin, Pantothenic Acid):

  • Biotin (B7 or H):
    • Role: Participates in the metabolism of fats, carbohydrates and proteins necessary for hair growth. It is considered one of the most important vitamins for hair health.
    • Deficiency: It can lead to hair loss, thinning of hair and seborrheic dermatitis.
    • Sources: Eggs, nuts, seeds, liver, avocados, salmon, sweet potatoes.
  • Vitamin B12 (cobalamin):
    • Role: It is necessary for the formation of red blood cells, which cause oxygen and nutrients to hair follicles.
    • Deficiency: It can lead to anemia and, as a result, to hair loss.
    • Sources: Meat, fish, eggs, dairy products. Vegans need to take additives with B12.
  • Folic acid (B9):
    • Role: It is necessary for the growth and division of cells, including cells of hair follicles.
    • Deficiency: It can lead to a slowdown in hair growth and loss.
    • Sources: Leaf green vegetables, beans, citrus fruits, avocados.
  • Niacin (B3):
    • Role: Improves blood circulation in the scalp, which helps the delivery of nutrients to hair follicles.
    • Deficiency: It can lead to dry hair and hair loss.
    • Sources: Meat, fish, poultry, nuts, seeds, mushrooms.
  • Pantotenic acid (B5):
    • Role: Participates in the metabolism of fats and carbohydrates necessary for hair growth. Helps strengthen hair and give it shine.
    • Deficiency: It is rare, but can lead to hair loss.
    • Sources: Eggs, meat, milk, vegetables, mushrooms.

• Vitamin C (ascorbic acid):

  • Role: A powerful antioxidant protects hair follicles from damage to free radicals. It is necessary for the synthesis of collagen, which is an important structural component of hair. Improves the absorption of iron.
  • Deficiency: It can lead to dryness, brittleness and hair loss.
  • Sources: Citrus fruits, berries, pepper, broccoli, spinach.

• Vitamin D:

  • Role: He plays an important role in the growth and development of cells, including cells of hair follicles. It can participate in the regulation of the hair growth cycle.
  • Deficiency: It is associated with hair loss, especially with focal alopecia.
  • Sources: Bold fish (salmon, tuna, sardines), egg yolks, enriched products (milk, juice), sunlight. Often, add -ons are required, especially in winter.

• Vitamin E (Tokoferol):

  • Role: Antioxidant, protects hair follicles from damage to free radicals. Improves blood circulation in the scalp.
  • Deficiency: It is rare, but can lead to dry hair.
  • Sources: Nuts, seeds, vegetable oils (sunflower, olive, almond), spinach, broccoli.

2.2 minerals:

• Iron:

  • Role: It is necessary for the formation of hemoglobin, which transfers oxygen to the cells of the body, including hair follicles.
  • Deficiency: One of the most common causes of hair loss, especially in women. It can also lead to dryness and brittleness.
  • Sources: Red meat, poultry, fish, beans, lentils, spinach, iron enriched with iron. It is recommended to use vitamin C to improve absorption.

• Zinc:

  • Role: It is necessary for the growth and restoration of tissues, including tissues of hair follicles. Participates in the regulation of the sebaceous glands.
  • Deficiency: It can lead to hair loss, dry scalp and dandruff.
  • Sources: Oysters, red meat, poultry, nuts, seeds, beans, whole cereals.

• Selenium:

  • Role: Antioxidant, protects hair follicles from damage to free radicals. It is necessary for the proper operation of the thyroid gland, which plays an important role in the health of the hair.
  • Deficiency: It can lead to hair loss and a slowdown in their growth.
  • Sources: Brazilian nuts (only a few nuts per day provide daily need), tuna, sardines, eggs, mushrooms.

• Magnesium:

  • Role: Participates in more than 300 biochemical reactions in the body, including those necessary for hair growth. Helps reduce stress that can negatively affect hair health.
  • Deficiency: It can lead to hair loss and a slowdown in their growth.
  • Sources: Leaf green vegetables, nuts, seeds, avocados, bananas, dark chocolate.

• Silicon:

  • Role: It is believed that silicon helps strengthen hair and improve its elasticity. Can help in collagen synthesis.
  • Sources: Oats, barley, rice, onions, cucumbers, strawberries.

2.3 Other important compounds:

• Omega-3 fatty acids:

  • Role: It is necessary for the health of the scalp and hair. Reduce inflammation, improve moisturizing and contribute to hair growth.
  • Sources: Fat fish (salmon, tuna, sardines, mackerel), linen seed, chia seeds, walnuts.

• Amino acids:

  • Role: Are building blocks of proteins, of which the hair consists of (keratin). Especially important are cysteine, lysine, methionine and Arginine.
  • Sources: Meat, fish, poultry, eggs, dairy products, beans, lentils, nuts, seeds.

• Collagen:

  • Role: The main structural protein in the body, including skin, hair and nails. It is believed that taking collagen additives can strengthen hair and improve its elasticity.
  • Sources: Bone broth, fish, bird, pork. Available in the form of additives (powder, capsules).

• Hyaluronic acid:

  • Role: Moisturizes the scalp and hair, holding moisture.
  • Sources: Available in the form of additives, and also contained in some food.

Section 3: The best dietary supplement for dry and damaged hair: Review

Now that we understand the importance of various nutrients, consider specific dietary supplements that can help restore and strengthen dry and damaged hair. It is important to note that the effectiveness of dietary supplements can vary depending on the individual characteristics of the body and the causes of dryness and hair damage. It is recommended to consult a doctor or a trichologist before taking any additives.

3.1 dietary supplements based on vitamins:

• Group B vitamins complexes: These complexes often contain biotin, B12, folic acid, niacin and pantothenic acid. They can help improve hair growth, strengthen them and give it shine. Look for complexes with a high content of biotin (at least 5000 mcg).
• Vitamin D3: Especially useful for people with vitamin D deficiency. It can help improve hair growth and reduce their loss. The recommended dosage depends on the level of vitamin D in the blood.
• Vitamin E: An antioxidant who can help protect the hair from damage to free radicals. It can improve blood circulation in the scalp.
• Vitamin C: It is necessary for the synthesis of collagen and the absorption of iron. An antioxidant who can help protect the hair from damage to free radicals.
• Drugs containing vitamin A: Take with caution and only with confirmed deficit, since an overdose can be dangerous.

3.2 dietary supplements based on minerals:

• Iron preparations: Especially useful for women with iron deficiency anemia. Before the intake, it is necessary to take a blood test to the level of iron and ferritin. Take with vitamin C to improve assimilation.
• Zinc drugs: They can help improve hair growth and reduce their loss. It is recommended to take in combination with copper to avoid copper deficiency.
• Selena drugs: An antioxidant who can help protect the hair from damage to free radicals. It can improve the thyroid gland.
• Magnesium drugs: They can help reduce stress and improve the overall health of the hair.
• Silicon drugs: It is believed that silicon helps strengthen hair and improve its elasticity.

3.3 dietary supplements based on amino acids:

• L-Cistein: Amino acid, which is an important component of keratin. It can help strengthen hair and improve their growth.
• L-Lisin: Amino acid, which is necessary for the synthesis of collagen. It can help strengthen hair and improve its elasticity.
• L-metionine: Amino acid, which is a source of sulfur necessary for the health of hair.
• L-arginine: Improves blood circulation in the scalp, which helps the delivery of nutrients to hair follicles.

3.4 dietary supplements based on other connections:

• Omega-3 fatty acids (fish oil, linseed oil, chia seed oil): Reduce inflammation, improve moisturizing and contribute to hair growth.
• Collagen (marine, animal): It is believed that taking collagen additives can strengthen hair and improve its elasticity.
• Hyaluronic acid: Moisturizes the scalp and hair, holding moisture.
• Evening primrose oil: Contains gamma-linolenic acid (GLA), which is omega-6 fatty acid. It can help reduce inflammation and improve the health of the scalp and hair.
• Horsetail extract of the field: Contains silicon, which is believed to help strengthen hair.
• Nettle extract: Contains vitamins, minerals and antioxidants that can help improve hair health.
• SAW Palmetto palm extract: It is often used to treat hair loss, especially in men.

3.5 examples of popular dietary supplements:

• Perfectil: A complex dietary supplement containing vitamins, minerals and amino acids designed to improve the health of the skin, hair and nails.
• Viviscal: A dietary supplement containing Aminomar C ™, a complex of sea proteins, which is claimed, contributes to hair growth.
• Nutrafol: Bad containing plant components and nutrients designed to treat hair loss and improve their health.
• Hairburst: Bad, containing vitamins, minerals and collagen, designed to improve hair growth and strengthen them.
• Solgar Skin, Nails & Hair Formula: A complex dietary supplement containing vitamins, minerals and amino acids designed to improve the health of the skin, hair and nails.

Section 4: How to choose the right dietary supplement?

The choice of the right dietary supplement for dry and damaged hair is an individual process. The following factors will help you make a conscious choice:

4.1 Determine the cause of dryness and hair damage:

Before starting to take any additives, it is important to understand what exactly caused the dryness and damage of your hair. If the reason lies in improper care or aggressive styling, you must first adjust these factors. If the cause is associated with a deficiency of nutrients or diseases, you must consult a doctor for diagnosis and treatment.

4.2 Pass blood tests:

Blood tests can help detect a deficiency of vitamins and minerals, as well as exclude the presence of diseases that can affect hair health. The most important tests: a general blood test, an iron and ferritin analysis, vitamin D analysis, analysis for thyroid hormones.

4.3 Consult a doctor or trichologist:

A doctor or a trichologist can help you determine the cause of dryness and hair damage, as well as choose the most suitable dietary supplements and methods of treatment. He can also warn against taking additives that may be contraindicated to you.

4.4 Study the composition of the dietary supplement:

Carefully study the composition of the dietary supplement and make sure that it contains the necessary vitamins, minerals and other compounds in sufficient quantities. Pay attention to the presence of allergens and other ingredients that may be undesirable to you.

4.5 Pay attention to the reputation of the manufacturer:

Choose dietary supplements from famous and reliable manufacturers who have a good reputation and conduct research on their products. Avoid the purchase of dietary supplements from unknown manufacturers who may contain low -quality ingredients or be unsafe.

4.6 Read reviews:

Read the reviews of other people who used this dietary supplement. Pay attention to the reviews that describe specific results, and not just general impressions.

4.7 Start with small doses:

Start taking dietary supplements with small doses and gradually increase them to the recommended. This will help you determine how your body reacts to the supplement and avoid possible side effects.

4.8 Follow the results:

Follow the results of dietary supplement and mark any changes in the state of your hair. If you do not see any improvements in a few months, you may need to change the dosage or choose another dietary supplement.

4.9 be patient:

The results of admission of dietary supplements are not manifested instantly. To achieve a noticeable improvement, it may take several months of regular reception.

Section 5: side effects and warnings:

Reception of dietary supplements can cause side effects, especially when the recommended dosages are exceeded. Before taking any additives, you need to consult a doctor.

• Vitamin A: An overdose can lead to nausea, vomiting, dizziness, headache, dry skin and hair loss. Pregnant women should avoid taking high doses of vitamin A, as this can lead to congenital defects in a child.
• B vitamins B: In high doses, nausea, vomiting, diarrhea and skin rashes can cause. Niacin can cause redness of the skin.
• Vitamin C: In high doses, it can cause nausea, vomiting, diarrhea and the formation of kidney stones.
• Vitamin D: An overdose can lead to nausea, vomiting, weakness and an increased level of calcium in the blood.
• Vitamin E: In high doses, the risk of bleeding can increase.
• Iron: It can cause constipation, nausea and abdominal pain. An overdose can be dangerous, especially for children.
• Zinc: In high doses can cause nausea, vomiting and diarrhea. Long -term intake of high doses of zinc can lead to copper deficiency.
• Selenium: An overdose can lead to nausea, vomiting, hair loss and nerves damage.
• Omega-3 fatty acids: In high doses, the risk of bleeding can increase and cause stomach disorder.

It is important to remember:

• Bades are not medicines and are not intended for the treatment of diseases.
• Bades should not replace a balanced diet.
• Before taking any additives, you need to consult a doctor.
• Follow the recommended dosages.
• Stop taking a dietary supplement if you have any side effects.
• Keep dietary supplements inaccessible to children.

Section 6: A comprehensive approach to restoration of dry and damaged hair

Reception of dietary supplements is only one of the aspects of the restoration of dry and damaged hair. To achieve the best results, it is necessary to use an integrated approach, including:

• Proper nutrition: Use products rich in vitamins, minerals and indispensable fatty acids.
• Correct hair care: Use soft shampoos and air conditioners that do not contain aggressive sulfates and parabens. Moisturize and nourish your hair with masks and oils regularly.
• Minimization of thermal impact: Limit the use of hair dryers, ironing and painting. When using thermal tools, use thermal protection products.
• Protection against adverse weather conditions: Wear a hat or a scarf in sunny and windy weather.
• Correct combing: Comb the hair carefully using a comb with wide teeth. Start comb from the tips, gradually rising to the roots.
• Regular haircut: Cut the split ends every 6-8 weeks.
• Reducing stress: Practice relaxation methods such as yoga, meditation or breathing exercises.
• Sufficient sleep: Try to sleep at least 7-8 hours a day.
• Refusal of bad habits: Smoking and drinking alcohol negatively affect the health of the hair.

Compliance with these recommendations in combination with taking correctly selected dietary supplements will help you restore the health and beauty of your hair.