Secrets of thick hair: the best dietary supplement to help

Contents: Secrets of thick hair: the best dietary supplement to help

I. Anatomy and physiology of hair: the basis of understanding

A. Hair structure:

1. Hair rod (hair rod): the visible part of the hair, consisting of three layers: a. Circulus: the outer layer formed by overlapping scales protects the inner layers. The condition of the cuticle directly affects the shine and smoothness of the hair. Damage to the cuticle leads to loss of moisture, brittleness and split ends. B. Bark (cortex): Middle layer, makes up the main mass of the hair and contains a melanin pigment that determines the color of the hair. Cortex is also responsible for the strength and elasticity of the hair. C. Core (medulla): the inner layer is not present in all hair, especially in thin ones. The functions of Medulla are not fully studied, but it is assumed that it can participate in thermoregulation.
2. Hair follicle: hair root located in the skin. It is in the follicle that hair growth occurs. a. Hair onion: the expanded part of the hair follicle containing matrix cells that are divided and differentiated, forming new hair. B. Hair papilla: connective tissue located at the base of the hair follicle contains blood vessels and nerves that feed matrix cells. C. The sebaceous gland: located next to the hair follicle and emits the skin lard (sebum), which moisturizes and protects the hair. D. The muscle lifting the hair: attached to the hair follicle and is responsible for raising the hair with cold or fear.

B. Hair growth cycle:

1. Anagen (growth phase): the longest phase, lasts from 2 to 7 years. In this phase, the hair follicle actively produces new hair. The length of the hair that they can achieve is determined by the duration of the anagen.
2. Katagen (transition phase): lasts about 2-3 weeks. In this phase, hair growth stops, and the hair follicle begins to contract.
3. Telogen (dormancy phase): lasts about 3 months. In this phase, the hair does not grow and remains in the follicle. At the end of the heterogene, the hair falls out, and a new growth cycle begins.
4. Exogen (falling phase): part of the hebogen when the hair falls. Normal hair loss is from 50 to 100 hair per day.

C. Factors affecting the growth and health of the hair:

1. Genetics: determines the structure of the hair, color, growth rate and a tendency to loss.
2. Hormones: hormonal imbalance can lead to hair loss, especially in women after childbirth or during menopause. Androgens (male sex hormones) also play a role in the development of androgen alopecia.
3. Nutrition: lack of nutrients, such as protein, iron, zinc, vitamins and minerals, can adversely affect the growth and health of the hair.
4. Stress: chronic stress can lead to hair loss.
5. Age: with age, hair growth slows down, hair becomes thinner and more prone to loss.
6. Medical conditions: some diseases, such as autoimmune diseases, thyroid diseases and infections, can lead to hair loss.
7. Medicines: some drugs, such as chemotherapeutic drugs, antidepressants and anticoagulants, can cause hair loss.
8. External factors: frequent staining, chemical curling, using a hair dryer and ironing, as well as the effects of sunlight can damage hair and lead to their fragility and loss.

II. Causes of thin and rare hair

A. Genetic predisposition (androgenic alopecia):

1. Development mechanism: dihydrotestosterone (DGT), formed from testosterone under the influence of a 5-alpha reductase enzyme, is associated with receptors of hair follicles, causing their miniaturization. This leads to a decrease in the size of the follicles, shortening the anagen phase and, as a result, to thinning and hair loss.
2. Influence on men: In men, androgenic alopecia usually manifests itself in the form of a recession of the hair growth line on the forehead and hair loss on the crown.
3. Influence on women: in women, androgenic alopecia usually manifests itself in the form of uniform thinning of hair throughout the head, while preserving the hair growth line on the forehead.
4. The role of genetics: the presence of genes predisposing to androgenic alopecia significantly increases the risk of its development.

B. Nutrient deficiency:

1. Iron deficiency: iron is necessary for the production of hemoglobin, which tolerates oxygen to cells, including to the cells of hair follicles. Iron deficiency can lead to anemia, which in turn can cause hair loss.
2. Zinc deficiency: zinc is necessary for the growth and restoration of tissues, as well as to maintain the health of the sebaceous glands. Zinc deficiency can lead to dry scalp, dandruff and hair loss.
3. Protein deficiency: hair consists mainly of keratin protein. Protein deficiency can lead to weakening of the hair, their brittleness and loss.
4. Vitamin deficiency: B vitamins (biotin, niacin, pantothenic acid), vitamin D, vitamin C and vitamin E play an important role in hair growth and health. The deficiency of these vitamins can lead to hair loss.
5. The deficiency of essential fatty acids: omega-3 and omega-6 fatty acids are necessary for the health of the scalp and hair. The deficiency of these acids can lead to dry scalp, dandruff and hair loss.

C. Hormonal disorders:

1. Thyroid diseases (hypothyroidism and hyperthyroidism): thyroid hormones play an important role in regulatory regulation, including in hair growth. Disorders of the thyroid gland can lead to hair loss.
2. Polycystic ovary syndrome (PCA): PCOS is characterized by an increased level of androgens, which can lead to androgenic alopecia in women.
3. Pregnancy and the postpartum period: during pregnancy, the level of estrogen increases, which leads to an improvement in hair growth. After childbirth, the level of estrogen drops sharply, which can lead to hair loss (postpartum alopecia).
4. Menopause: During menopause, the level of estrogen is reduced, which can lead to thinning of hair and loss.

D. Stress:

1. The mechanism of exposure: stress can cause the release of hormones, such as cortisols, which can negatively affect hair growth.
2. Telogen: stress can lead to acceleration of the transition of hair follicles to the heterogene phase (resting phase), which leads to hair loss a few months after a stressful event.
3. Trichotyllomania: in some cases, stress can lead to trichotyllomania — compulsive hair pulling out.

E. Medical conditions and medicines:

1. Autoimmune diseases (an area of ​​an area, systemic lupus erythematosus): Autoimmune diseases can lead to an attack by the immune system on hair follicles, which causes hair loss.
2. Infectious diseases (stripping lichen): infectious diseases of the scalp can lead to hair loss.
3. Medicines: some drugs, such as chemotherapeutic drugs, antidepressants, anticoagulants, beta-blockers and anticonvulsants, can cause hair loss.

F. Aggressive hair procedures:

1. Frequent staining and lightening: chemicals contained in paints and clarifiers can damage the hair, make it brittle and lead to loss.
2. Chemical curl and straightening: these procedures can also damage the hair and lead to its brittleness and loss.
3. Using a hairdryer, ironing and curling iron: high temperatures can damage the hair and make it brittle.
4. Tight hairstyles: tight hairstyles, such as braids and tails, can stretch the hair and lead to its loss (traction alopecia).

III. Hair density dietary

A. Biotin (Vitamin B7):

1. The role in metabolism: Biotin plays an important role in the metabolism of proteins, fats and carbohydrates that are necessary for hair growth.
2. The mechanism of action: Biotin is involved in the synthesis of keratin, the main protein, of which the hair consists of.
3. Studies: Some studies show that taking biotin can improve hair growth and reduce their loss in people with biotin deficiency. However, a biotin deficiency is rare, and the effectiveness of biotin intake for people without deficiency remains controversial.
4. Dosage: The recommended dose of biotin is from 30 to 100 μg per day.
5. Side effects: biotin is usually well tolerated, but in rare cases it can cause skin rashes. It is important to consider that taking biotin can distort the results of some laboratory tests.

B. Collagen:

1. The role in the structure of the hair: collagen is the main structural protein of the skin, hair and nails.
2. The mechanism of action: Collagen contains amino acids that are necessary for the synthesis of keratin. Reception of collagen can improve the strength and elasticity of the hair.
3. Studies: Some studies show that collagen intake can improve hair growth, reduce their fragility and increase their thickness.
4. Types of collagen: there are several types of collagen, but for hair the most useful collagen type I and type III.
5. Dosage: The recommended dose of collagen is from 5 to 10 grams per day.
6. Side effects: collagen is usually well tolerated, but in rare cases, digestion disorders can cause.

C. Iron:

1. The role in the transfer of oxygen: iron is necessary for the production of hemoglobin, which tolerates oxygen to cells, including to the cells of hair follicles.
2. The mechanism of action: iron deficiency can lead to anemia, which can cause hair loss. Iron intake can improve hair growth in people with iron deficiency.
3. Studies: Studies show that iron deficiency is a common cause of hair loss, especially in women.
4. Forms of iron: there are several forms of iron, but the most easily absorbed is iron in the form of fumarat or glycinate.
5. Dosage: iron dosage depends on the degree of deficit. It is recommended to consult a doctor to determine the optimal dose.
6. Side effects: Iron dials can cause digestive disorders, such as constipation. It is recommended to take iron with food to reduce the risk of side effects.

D. Zinc:

1. The role in tissue growth and restoration: zinc is necessary for the growth and restoration of tissues, as well as to maintain the health of the sebaceous glands.
2. The mechanism of action: zinc is involved in the synthesis of keratin protein and regulates the production of sebum.
3. Studies: zinc deficiency can lead to dry scalp, dandruff and hair loss. Taking zinc can improve hair growth in people with zinc deficiency.
4. Forms of zinc: There are several forms of zinc, but the most easily absorbed is a zinc picoline.
5. Dosage: The recommended zinc dose is from 8 to 11 mg per day.
6. Side effects: Taking zinc in large doses can cause digestive disorders, such as nausea.

E. Vitamin D:

1. The role in hair growth: Vitamin D plays an important role in the growth and differentiation of cells, including cells of hair follicles.
2. The mechanism of action: Vitamin D can stimulate hair growth and reduce their loss.
3. Studies: Studies show that vitamin D deficiency can be associated with hair loss.
4. Sources of vitamin D: vitamin D can be obtained from food (oily fish, egg yolks), as well as synthesized in the skin under the influence of sunlight.
5. Dosage: The recommended dose of vitamin D is from 600 to 800 IU per day.
6. Side effects: taking vitamin D in large doses can cause hypercalcemia (increased blood calcium levels).

F. B vitamins (biotin, niacin, pantothenic acid):

1. BIOTIN (vitamin B7): described above.
2. Niacin (vitamin B3): improves blood circulation in the scalp, providing hair follicles with necessary nutrients.
3. Pantotenic acid (vitamin B5): participates in the metabolism of proteins, fats and carbohydrates, and also helps to moisturize the hair.
4. Research: B vitamins deficiency can lead to hair loss and a deterioration in their quality.
5. Dosage: Dosage of B vitamins depends on a specific vitamin. It is recommended to consult a doctor to determine the optimal dose.
6. Side effects: B vitamins are usually well tolerated, but in rare cases, digestion disorders can cause.

G. Omega-3 fatty acids:

1. The role in the health of the scalp: omega-3 fatty acids are necessary for the health of the scalp and hair.
2. The mechanism of action: omega-3 fatty acids have anti-inflammatory properties and can improve blood circulation in the scalp.
3. Studies: omega-3 fatty acid deficiency can lead to dry scalp, dandruff and hair loss.
4. Sources of omega-3 fatty acids: omega-3 fatty acids can be obtained from fatty fish (salmon, mackerel, herring), linen oil and chia seeds.
5. Dosage: The recommended dose of omega-3 fatty acids is from 1 to 2 grams per day.
6. Side effects: taking omega-3 fatty acids in large doses can cause digestive disorders and blood thinning.

H. Other useful ingredients:

1. SAW Palmetto palm extract: blocks the action of the 5-alpha reductase enzyme, reducing the level of DGT and reducing hair loss with androgenic alopecia.
2. Keratin: an additional source of building material for hair.
3. L-cysteine: the amino acid necessary for the synthesis of keratin.
4. MSM (methyl sulfonylmetatan): a source of sulfur necessary for the synthesis of collagen and keratin.
5. Green tea (extract): contains antioxidants that protect hair follicles from damage.
6. Pumpkin seed oil: contains phytosterols that can block the action of DGT.
7. Biologically active peptides: stimulate hair growth and strengthen hair follicles.

IV. How to choose the right dietary supplement: Guide

A. Determine the cause of the problem:

1. Contact the doctor: for accurate diagnosis of the cause of loss or thinning of the hair, you must consult a trichologist or dermatologist. The doctor will conduct an examination, collect the anamnesis and prescribe the necessary tests (blood test for hormones, iron, vitamins, trace elements).
2. Exclude medical causes: make sure that hair loss is not associated with thyroid diseases, autoimmune diseases or medication.
3. Evaluate your diet: analyze your diet and make sure that you get a sufficient amount of protein, iron, zinc, vitamins and minerals.

B. Study the composition of the dietary supplement:

1. Active ingredients: Pay attention to the active ingredients of Bad and make sure that they have scientific support for the treatment of your problem.
2. Dosages: Check the dosage of active ingredients and make sure that they correspond to the recommended doses.
3. Excipients: Study a list of excipients and make sure that you do not have an allergy to any of them.
4. Certificates: choose dietary supplements with quality certificates from independent organizations.

C. Pay attention to the form of release:

1. Capsules: easy to swallow, comfortable dosage.
2. Tablets: there may be more than capsules, but often cheaper.
3. Liquid forms: are easier to absorb, suitable for people with swallowing problems.
4. Powers: you can add to drinks and food, are convenient for those who do not like to swallow tablets or capsules.

D. Consult with a specialist:

1. Doctor: Consult a doctor before starting a dietary supplement, especially if you have any diseases or take medicines.
2. Trichologist: a trichologist will help you determine the cause of hair loss and choose a suitable dietary supplement.
3. Pharmacist: A pharmacist can help you choose a quality diet and tell you about its side effects.

E. Read reviews:

1. Reviews of other users: Before buying dietary supplements, read the reviews of other users to find out about their experience.
2. Pay attention to neutral and negative reviews: they can help you get a more objective idea of ​​the product.
3. Do not rely only on reviews: reviews can be subjective and not reflect the real product efficiency for you.

F. Start with small doses:

1. A gradual increase in the dose: start with small doses of Bad and gradually increase the dose to the recommended.
2. Follow the reaction of the body: carefully monitor your body’s reaction to dietary supplements and stop taking it if you have any side effects.

G. Be patient:

1. The results are not instantaneous: do not expect instant results from admission of dietary supplements. It usually takes several months to notice an improvement in hair condition.
2. Continue to take dietary supplement for the recommended period: continue to take dietary supplements for the recommended period, even if you do not see immediate results.
3. Combine a dietary supplement with other measures: to achieve the best results, combine a dietary supplement with a healthy lifestyle, proper nutrition and careful hair care.

V. Tips for hair care to achieve the maximum effect of dietary supplements

A. Correct hair washing:

1. Washing frequency: Wash your hair as necessary, usually 2-3 times a week. Too frequent washing can deprive the hair of natural oils and make it dry and brittle.
2. Choosing shampoo: use a soft shampoo that does not contain sulfates, parabens and silicones. These ingredients can irritate the scalp and damage the hair.
3. Water temperature: wash your hair with warm water, avoiding hot water that can overdry your hair.
4. Washing technique: apply shampoo only to the scalp and gently massage it with your fingertips. Do not try your hair with each other so as not to damage it.
5. Thorough flushing: thoroughly rinse the shampoo from the hair so as not to leave traces that can weight hair and make it dull.

B. air conditioning and moisturizing:

1. Air conditioning: Use air conditioning after each hair washing to moisturize and smooth your hair. Apply the air conditioner only to the length of the hair, avoiding the roots.
2. Hair masks: Use hair masks 1-2 times a week to moisten and nourish your hair intensively. Choose masks containing natural oils, proteins and vitamins.
3. Infutable products: use indelible products, such as oils and serums to protect the hair from damage and give it shine.

C. Carefully combing:

1. CHEEMENT CHOOKS: Use a comb with wide teeth or a brush with soft bristles.
2. Combing wet hair: do not comb wet hair, as it is more vulnerable to damage. If you need to comb wet hair, use a comb with wide teeth and apply a little air conditioner or oil to your hair.
3. Combing technique: start combing from the ends of the hair, gradually rising up. Do not pull your hair and do not make excessive efforts.

D. Protection against thermal exposure:

1. Using thermal protection products: always use heat protection products before using a hairdryer, ironing or curling iron.
2. Limiting the use of hot tools: limit the use of hot tools so as not to damage your hair.
3. Temperature settings: Use the lowest temperature settings on the hairdryer, ironing and curling iron.

E. Sun protection:

1. Using hats: wear hats in sunny weather to protect your hair from the harmful effects of ultraviolet rays.
2. Using funds with SPF: Use hair products with SPF to protect hair from sunburn and fading.

F. The haircut of split ends:

1. Regular haircut: regularly cut the split ends to prevent their spread along the entire length of the hair.
2. A haircut every 6-8 weeks: cut your hair every 6-8 weeks to keep their healthy appearance.

G. A healthy lifestyle:

1. Proper nutrition: observe a balanced diet, rich in protein, iron, zinc, vitamins and minerals.
2. A sufficient amount of water: drink a sufficient amount of water to maintain the moisturism of the body and hair.
3. Sleep: sleep enough time (7-8 hours a day) to give the body the opportunity to recover.
4. Stress management: control stress using relaxation techniques, such as yoga, meditation and breathing exercises.
5. Refusal of smoking: Refuse smoking, as smoking negatively affects the growth and health of the hair.
6. Limiting the use of alcohol: limit the use of alcohol, since alcohol can disrupt the absorption of nutrients and negatively affect hair growth.

VI. Myths and really about hair dietary supplements

A. Myth: Hair dietary supplements work for everyone.

1. True: the effectiveness of hair dietary supplements depends on the cause of the problem. If hair loss is associated with a deficiency of nutrients, then dietary supplements can help. However, if hair loss is associated with genetic factors or diseases, then dietary supplements can be ineffective.

B. Myth: The larger the dose, the better the effect.

1. True: taking dietary supplements in large doses can be dangerous to health. Always follow the recommended doses and consult a doctor.

C. Myth: Hair dietary supplements give instant results.

1. True: to achieve visible results from taking hair dietary supplements, usually several months.

D. Myth: BADs for hair saving the cover.

1. True: hair dietary supplements can improve hair growth and reduce its loss, but they cannot cure baldness caused by genetic factors or diseases.

E. Myth: All hair dietary supplements are equally effective.

1. True: the effectiveness of hair dietary supplements depends on their composition, dosage and quality of ingredients. Choose dietary supplements from trusted manufacturers and with scientific support.

F. Myth: Hair dietary supplements are safe for everyone.

1. True: hair dietary supplements can cause side effects in some people. Consult a doctor before starting a dietary supplement, especially if you have any diseases or take medications.

G. Myth: Hair dietary supplements replace proper nutrition.

1. True: hair dietary supplements are an addition to proper nutrition, and not its replacement. Observe a balanced diet rich in protein, iron, zinc, vitamins and minerals to maintain hair health.

VII. List of recommended dietary supplements (taking into account popular brands and components, but without direct advertising)

A. Complex vitamin-mineral complexes:

1. They contain a balanced composition of vitamins and minerals necessary for the health of hair (biotin, zinc, iron, vitamins of group B, vitamin D, vitamin E).
2. Convenient in use, as they contain all the necessary ingredients in one capsule or tablet.

B. Bady with biotinom:

1. Recommended for people with a deficiency of biotin.
2. Improve hair growth and reduce their loss.

C. Bades with collagen:

1. Improve the strength and elasticity of the hair.
2. Increase hair thickness.

D. Dietary supplements with iron:

1. Recommended for people with iron deficiency.
2. Improve hair growth and reduce their loss.

E. Bades with zinc:

1. Recommended for people with zinc deficiency.
2. Improve hair growth and reduce their loss.
3. Reduce dry scalp and dandruff.

F. Dietary Bades with Saw Palmetto palm extract:

1. Block the action of DGT and reduce hair loss with androgenic alopecia.
2. Suitable for men and women with androgenic alopecia.

G. Bades with omega-3 fatty acids:

1. Improve the health of the scalp and hair.
2. Have anti -inflammatory properties.
3. Reduce dry scalp and dandruff.

VIII. Conclusion: an individual approach — the key to success

The choice of dietary supplement to improve hair density is an individual process that requires a thorough analysis of the causes of the problem, study the composition of the product and consult a specialist. Do not rely only on advertising and reviews, it is important to take into account the characteristics of your body and health. The combination of dietary supplements with proper hair care and a healthy lifestyle will help you achieve the desired results and return your hair a density and shine.

Remember to consult with a healthcare professional before starting any new supplement regimen. This article provides general information and should not be considered medical advice.