What dietary supplements will help with brittle hair?

What dietary supplements will help with brittle hair?

Fitty hair is a common problem that affects people of all ages and floors. There are many reasons for its occurrence: from genetic predisposition and improper care to hormonal failures and a deficiency of nutrients. While external agents, such as masks and oils, can temporarily improve the condition of the hair, the fight against the problem from the inside, by correcting nutrition and taking biologically active additives (dietary supplements), is often a more effective and long -term solution.

In this article, we will consider in detail what kind of dietary supplements can help with brittle hair, why they are important, how to choose and use them correctly, as well as discuss possible contraindications and side effects.

Understanding the structure and health of the hair

Before delving into a discussion of dietary supplements, it is important to understand the structure and factors affecting the health of the hair. The hair consists of three main layers:

• Cuticle: The outer layer formed by overlapping scales that protect the inner layers from damage. A healthy cuticle is smooth and reflects the light, giving the hair shine. The damaged cuticle (for example, due to thermal exposure, chemical treatment or friction) becomes porous, which leads to loss of moisture, brittleness and dullness.
• Cortex: The thickest layer that makes up the bulk of the hair. It contains a melanin pigment that determines the color of the hair, as well as protein fibers that provide strength and elasticity.
• Medulla: The central layer present in all hair. Its function has not been fully studied, but it is assumed that it can play a role in thermal insulation.

Hair health depends on many factors, including:

• Genetics: A genetic predisposition plays a significant role in determining the type of hair (thin, thick, curly, straight) and their tendencies to fragility.
• Nutrition: A balanced diet, rich in vitamins, minerals and protein, is necessary for the normal growth and health of hair. The deficiency of nutrients can lead to brittleness, loss and other problems.
• Hormonal background: Hormonal changes associated with pregnancy, birth, menopause or thyroid diseases can affect the condition of the hair.
• Hair care: Incorrect care, including the frequent use of thermal tools, chemical treatment (staining, curling), aggressive shampoos and combing wet hair, can damage the cuticle and lead to brittleness.
• Environmental factors: The effect of solar radiation, wind, cold and contaminated air can negatively affect the health of the hair.
• Stress: Chronic stress can affect the hormonal background and worsen the condition of the hair.
• Diseases: Some diseases, such as anemia, thyroid diseases and autoimmune disorders, can cause brittle hair.

The role of dietary supplements in strengthening hair and the fight against brittleness

Bades are food additives containing vitamins, minerals, amino acids, plant extracts and other biologically active substances. They are not medicines, but can help replenish the deficiency of nutrients and improve the general condition of the body, including hair health.

Bades aimed at strengthening hair and combating brittleness usually contain components that:

• Stimulate hair growth: Improve blood circulation in the scalp and provide hair follicles with the necessary nutrients.
• Strengthen the hair structure: They help restore the damaged cuticle, increase the strength and elasticity of the hair.
• Protect hair from damage: Provide antioxidant protection against free radicals and other harmful environmental factors.
• Improve the general condition of the body: They support hormonal balance, strengthen immunity and reduce stress.

Basic vitamins and minerals for hair health

The lack of certain vitamins and minerals can directly affect the health of the hair, leading to brittleness, loss and deceleration of growth. Therefore, it is important to ensure a sufficient intake of these substances with food or with dietary supplements.

• Vitamin A (Retinol): It is necessary for the growth of all cells, including hair cells. It also helps the scalp to produce skin lard, which moisturizes the hair and prevents its brittleness. Vitamin A deficiency can lead to dryness, brittleness and hair loss. However, excessive use of vitamin and can also be harmful.

  • Sources: Liver, eggs, dairy products, carrots, sweet potatoes, spinach.

• B vitamins B: They play an important role in energy exchange and are necessary for the normal functioning of the nervous system. B vitamins deficiency can lead to stress, which, in turn, can worsen the condition of the hair. In addition, some vitamins of group B directly affect the health of the hair:

  • Vitamin B7 (Biotin): Often called «vitamin for hair.» It is involved in the synthesis of keratin, the main protein of which the hair consists of. Biotin deficiency can lead to brittleness, loss and slowdown in hair growth.

    • Sources: Eggs, nuts, seeds, liver, yeast.

  • Vitamin B12 (cobalamin): It is necessary for the formation of red blood cells that transfer oxygen and nutrients to hair follicles. Vitamin B12 deficiency can lead to anemia, which, in turn, can cause hair loss.

    • Sources: Meat, fish, eggs, dairy products. Vegetarians and vegans often need additional intake of vitamin B12.

  • Other B vitamins B: Tiamin (B1), riboflavin (B2), Niacin (B3), pantotenic acid (B5), pyridoxine (B6) and folic acid (B9) are also important for hair health and overall health.

• Vitamin C (ascorbic acid): A powerful antioxidant that protects the hair from damage caused by free radicals. It is also necessary for the synthesis of collagen, which strengthens the hair and scalp. Vitamin C also helps the body absorb iron, which is also important for hair health.

  • Sources: Citrus fruits, berries, kiwi, pepper, broccoli.

• Vitamin D (calciferol): He plays a role in hair growth and can help activate hair follicles. The low level of vitamin D is associated with hair loss.

  • Sources: Burnt fish, egg yolks, enriched products. The body also produces vitamin D under the influence of sunlight. In the cold season, additional intake of vitamin D.

• Vitamin E (Tokoferol): An antioxidant that protects the hair from damage caused by free radicals. It also improves blood circulation in the scalp, which promotes hair growth.

  • Sources: Vegetable oils, nuts, seeds, green leafy vegetables.

• Iron: It is necessary for the formation of red blood cells that transfer oxygen to hair follicles. Iron deficiency (anemia) is one of the most common causes of hair loss, especially in women.

  • Sources: Red meat, poultry, fish, legumes, spinach, enriched cereals. Iron from plant sources is absorbed worse than from animals. It is recommended to use iron with vitamin C to improve absorption.

• Zinc: It is necessary for the growth and restoration of fabrics, including hair. It also helps to maintain the functioning of the sebaceous glands that moisturize the hair and scalp. Zinc deficiency can lead to loss, brittleness and dry hair.

  • Sources: Meat, seafood, nuts, seeds, legumes, whole grain products.

• Selenium: An antioxidant that protects the hair from damage caused by free radicals. It is also necessary for the health of the thyroid gland, which plays an important role in hair growth.

  • Sources: Brazilian nuts, seafood, meat, eggs, sunflower seeds.

• Magnesium: Participates in more than 300 enzymatic reactions in the body, including those that are important for the growth and health of hair. Magnesium deficiency can lead to stress, which, in turn, can worsen the condition of the hair.

  • Sources: Green sheet vegetables, nuts, seeds, legumes, whole grain products.

Other important components of dietary supplements to strengthen hair

In addition to vitamins and minerals, there are other dietary supplements that can be useful for strengthening hair and combating brittleness:

• Amino acids: Hair consists mainly of keratin protein, which consists of amino acids. Some amino acids are especially important for hair health:

  • L-Cistein: The main component of keratin. It helps to strengthen the structure of the hair and protect them from damage.
  • L-Lisin: It is necessary for the absorption of iron, which is important for hair growth.
  • L-metionine: Participates in the synthesis of collagen and keratin.

• Collagen: The main structural protein in the body. It strengthens hair, skin and nails. Reception of additives with collagen can improve the elasticity and strength of the hair.

• Omega-3 fatty acids: It is necessary for the health of the scalp and hair. They help moisturize the scalp and reduce inflammation, which can contribute to hair growth.

  • Sources: Fat fish (salmon, sardines, mackerel), linseed oil, chia seeds, walnuts.

• Silicon: It is important for the synthesis of collagen and strengthening the connective tissue. It can help improve the strength and elasticity of the hair.

  • Sources: Field horsetail (often used in dietary supplements), brown rice, oats.

• Plant extracts: Some plant extracts have properties that can be useful for hair health:

  • SAW Palmetto palm extract: It can help reduce the level of dihydrotestosterone (DGT), a hormone that is associated with a male hair loss.
  • Green tea extract: Contains antioxidants that protect the hair from damage.
  • Nettle extract: Contains vitamins and minerals that can contribute to hair growth.
  • Horsetail extract of the field: Contains silicon that strengthens the hair.

How to choose dietary supplement to strengthen hair and combat brittle

The choice of dietary supplements for strengthening hair is an individual process that depends on your needs and health status. Here are some tips that will help you make the right choice:

1. Consult a doctor or a trichologist: Before you start taking any dietary supplements, especially if you have any chronic diseases or take other medicines, consult a doctor or a trichologist. They will be able to determine the cause of the fragility of your hair and recommend the most suitable dietary supplements.

2. Determine your needs: Think about which vitamins and minerals you may not have enough. Take tests to determine the level of nutrients in the body.

3. Study the composition of dietary supplements: Carefully study the composition of dietary supplements to make sure that it contains the necessary vitamins, minerals and other useful components. Pay attention to the dosage of each component.

4. Choose quality products: Give preference for dietary supplements from well -known and trusted manufacturers who use high -quality raw materials and comply with production standards. Pay attention to the availability of quality certificates.

5. Read reviews: Read the reviews of other users to find out about their experience using dietary supplements.

6. Start with small doses: Start with small doses of dietary supplements to check how your body reacts to it. Gradually increase the dose to the recommended.

7. Be patient: Do not expect instant results. To achieve a noticeable effect, it may take several months of regular dietary supplements.

Contraindications and side effects

Although dietary supplements are generally considered safe, it is important to know about possible contraindications and side effects:

• Individual intolerance: Some people may have an allergy or individual intolerance to certain dietary supplements.
• Interaction with drugs: Some dietary supplements can interact with the medicines that you take. Consult a doctor to make sure that diet is safe for you.
• Overdose: Excessive use of some vitamins and minerals can be harmful to health. Follow the recommended dosage.
• Side effects: Some dietary supplements can cause side effects, such as nausea, diarrhea, headache or skin rash. If you notice any side effects, stop taking dietary supplements and consult a doctor.
• Pregnancy and breastfeeding: Some dietary supplements are not recommended for pregnant and nursing women. Consult a doctor before taking a dietary supplement.

Sample dietary supplies to strengthen hair (always consult a doctor!)

It is important to understand that the schemes below are only examples and do not replace consultation with a doctor. The dosage and duration of dietary supplements should be determined individually, based on your needs and health status.

Scheme 1: Basic Complex for Hair Strengthening

• Vitamin D3: 2000-4000 IU per day (especially in the winter)
• Omega-3 fatty acids: 1000-2000 mg per day
• Multivitamin hair complex: Containing vitamins of group B, vitamin C, vitamin E, zinc, selenium and iron (dosage according to the instructions)

Scheme 2: when hair loss

• Iron: The dosage is determined by the doctor on the basis of the results of blood tests.
• Biotin: 5000 mcg per day
• Serene palm extract: 320 mg per day (for men)

Scheme 3: To improve hair structure and reduce brittleness

• Collagen: 5-10 grams per day
• Silicon: Dosage according to the instructions for dietary supplements
• L-Cistein: Dosage according to the instructions for dietary supplements

The importance of an integrated approach

Reception of dietary supplements is only one of the aspects of the fight against brittle hair. To achieve the best results, it is important to use an integrated approach, including:

• Balanced nutrition: Use products rich in vitamins, minerals and protein.
• Correct hair care: Use soft shampoos and air conditioners, avoid frequent use of thermal tools and chemical treatment.
• Protection against external factors: Protect the hair from the sun, wind and cold.
• Reducing stress levels: Practice relaxation methods, such as meditation, yoga or nature walks.
• Sufficient sleep: Sleep at least 7-8 hours a day.

Conclusion (do not include in the article)

In conclusion, it is important to remember that the fragility of hair is a multifactorial problem that requires an integrated approach. Bades can be a useful addition to a balanced diet and proper hair care, but before their use it is necessary to consult a doctor. Do not forget that the beauty of the hair begins from the inside, and caring for your health is the best way to achieve healthy, strong and shiny hair.

Disclaimer: This article is intended only for information purposes and is not a replacement for a consultation with a doctor. Before you receive any dietary supplements, consult a specialist.