Hair dietary

Section 1: Fundamental aspects of hair and nutrient health

Hair structure and life cycle:
1. Cuticle: The outer protective layer consisting of overlapping scales. Its integrity determines the brilliance and smoothness of the hair. Damage to the cuticle leads to dryness, brittleness and split ends.
2. Cortex: The main part of the hair containing keratin is a protein that provides strength and elasticity. Melanin in the cortex determines the color of the hair.
3. Medulla: The central part of the hair, not present in all hair. Its function is not fully studied.
4. Hair follicle: The structure in the skin from which the hair grows. He receives nutrients from blood flow necessary for the synthesis of keratin.
5. Hair life cycle:
  1. Anagen (growth phase): It lasts from 2 to 7 years. During this phase, the hair is actively growing.
  2. Katagen (transition phase): It lasts about 2-3 weeks. Hair growth slows down, the follicle is compressed.
  3. Telogen (Phase Salm): It lasts about 3 months. The hair does not grow and remains in the follicle.
  4. Exogen (falling phase): The old hair falls out, and the growth of a new hair from the same follicle begins.
6. Factors affecting the life cycle of hair: Hormonal changes, stress, nutrition, genetics, diseases and drugs.
The main nutrients necessary for the health of the hair:
1. Squirrels:
  1. Role: The main building material for hair (keratin).
  2. Sources: Meat, fish, eggs, dairy products, legumes, nuts, seeds.
  3. Deficiency: It can lead to a slowdown in hair growth, brittle and loss.
2. Iron:
  1. Role: Participates in the transportation of oxygen to hair follicles.
  2. Sources: Red meat, liver, spinach, lentils, beans.
  3. Deficiency: It is associated with hair loss, especially in women.
3. Zinc:
  1. Role: It is necessary for the synthesis of proteins and cell division in hair follicles. It has antioxidant properties.
  2. Sources: Oysters, red meat, poultry, nuts, seeds, whole cereals.
  3. Deficiency: It can cause hair loss, deceleration of growth and dry scalp.
4. Vitamin D:
  1. Role: It regulates the hair growth cycle and promotes the differentiation of hair follicles cells.
  2. Sources: Sunlight, oily fish, egg yolk, enriched products.
  3. Deficiency: Associated with hair loss and alopecia.
5. B vitamins (biotin, niacin, pantothenic acid, folic acid):
  1. Role: Participate in the energy exchange and synthesis of keratin.
  2. Sources: Meat, fish, eggs, dairy products, whole cereals, legumes, vegetables, fruits.
  3. Deficiency: It can lead to hair loss, gray hair and dry scalp.
6. Vitamin C:
  1. Role: The antioxidant necessary for the synthesis of collagen, which strengthens the hair follicles. Improves the absorption of iron.
  2. Sources: Citrus fruits, berries, pepper, broccoli, spinach.
  3. Deficiency: It can lead to brittle hair and a deceleration of growth.
7. Vitamin E:
  1. Role: An antioxidant protecting the hair follicles from damage to free radicals. Improves blood circulation in the scalp.
  2. Sources: Nuts, seeds, vegetable oils, green leafy vegetables.
  3. Deficiency: It can lead to dry hair and brittle hair.
8. Omega-3 fatty acids:
  1. Role: Reduce inflammation in the scalp and strengthen hair follicles.
  2. Sources: Fat fish (salmon, mackerel, sardines), linen seeds, walnuts, chia seeds.
  3. Deficiency: It can lead to dry scalp and brittle hair.
9. Silicon:
  1. Role: Participates in the synthesis of collagen and keratin, strengthening the hair and improving its elasticity.
  2. Sources: Whole cereals, cucumbers, bell pepper, onions, greens.
  3. Deficiency: It can lead to brittle hair and a deceleration of growth.
Factors affecting the assimilation of nutrients:
1. The condition of the gastrointestinal tract: Digestive disorders, such as irritable intestines (SRK) or inflammatory intestinal diseases (BCC), can reduce the absorption of nutrients.
2. Diet: An unbalanced diet with insufficient consumption of the necessary nutrients. Restrictive diets, such as veganism, require careful planning to prevent deficiency of vitamins and minerals.
3. Age: With age, the assimilation of some nutrients may worsen.
4. Taking drugs: Some drugs may affect the assimilation of certain nutrients.
5. Nutrientov interaction: Some nutrients can interact with each other, affecting their assimilation. For example, vitamin C improves iron absorption.
6. Stress: Chronic stress can negatively affect digestion and absorption of nutrients.

Section 2: Types of hair dietary supplements and their alleged action

Vitamin complexes:
1. Composition: They usually contain a combination of vitamins of group B, vitamin C, vitamin E, vitamin D, vitamin A and other vitamins.
2. The alleged action: Filling up the deficiency of vitamins, improving the general condition of the hair, strengthening of hair follicles, stimulation of hair growth.
3. Examples: Perfectile, Pantovigar, Vitrum Biuti, Collect the way.
4. Scientific data: The effectiveness of vitamin complexes for hair is not always confirmed by clinical research, especially in people without vitamins deficiency.
Mineral complexes:
1. Composition: Usually contain zinc, iron, selenium, copper, silicon and other minerals.
2. The alleged action: Filling up the deficiency of minerals, strengthening hair, improving the structure of hair, preventing loss.
3. Examples: Selencin, revalid, biotin complex.
4. Scientific data: Effective in the presence of a deficiency of minerals, but not always effective in the absence of a deficiency.
Amino acid complexes:
1. Composition: Typically contain L-cysteine, L-metionine, L-lysine and other amino acids.
2. The alleged action: Improving keratin synthesis, hair strengthening, increasing hair volume.
3. Examples: Merc Быюти, Hair Volume, Dr. Sea Hair & Nails.
4. Scientific data: Some amino acids, such as L-cysteine, showed positive results in studies to improve hair structure.
Plant extracts:
1. Composition: Usually contains extracts of nettles, horsetail, burdock, palm trees, green tea and other plants.
2. The alleged action: Stimulation of hair growth, improving blood circulation in the scalp, strengthening of hair follicles, antioxidant protection.
3. Examples: Hair expert, phytil, aleran, biocon of hair strength.
4. Scientific data: Some plant extracts, such as the palm, showed the effectiveness in the treatment of androgenic alopecia. Other extracts require additional research.
Biotin (Vitamin B7):
1. Role: It is necessary for the metabolism of fats, carbohydrates and proteins. Participates in the synthesis of keratin.
2. The alleged action: Hair strengthening, stimulation of hair growth, improvement of hair structure.
3. Scientific data: Effective in the presence of a biotin deficiency, which is rare. In the absence of a biotin deficiency, the effectiveness of the additive has not been proven.
4. Risks: Reception of high doses of biotin can distort the results of laboratory tests.
Collagen:
1. Role: The main structural protein in the skin, hair and nails.
2. The alleged action: Strengthening hair, improving hair elasticity, increasing hair volume.
3. Scientific data: Some studies have shown the positive effect of collagen on the condition of the skin and hair, but additional studies are needed. The type of collagen can affect its effectiveness.
4. Collagen forms: Collagen can be of different types (I, II, III, etc.). For hair, collagen type I and III is considered the most useful.
Hyaluronic acid:
1. Role: Moisturizes the skin and hair, improves their elasticity and shine.
2. The alleged action: Moisturization of hair, strengthening the hair follicles, giving shine to the hair.
3. Scientific data: Hyaluronic acid has moisturizing properties, but its effectiveness as an additive to improve hair health requires additional research. Local use of hyaluronic acid is more effective for hydration of hair.
Omega-3 fatty acids:
1. Role: Reduce inflammation in the scalp and strengthen hair follicles.
2. The alleged action: Improving the condition of the scalp, a decrease in hair loss, gloomy hair.
3. Scientific data: Useful for general health, but their effectiveness as an additive to improve hair health requires additional research.

Section 3: Myths and reality about hair dietary supplements

Myth: Hair dietary supplements are a miracle tool that will help to grow long and thick hair in a short time.
1. Reality: Bades can help improve the condition of the hair, but they are not a miracle tool. Hair growth is a complex process that depends on many factors. Bades can only be effective if there is a shortage of nutrients.
Myth: the more dietary supplements are, the better the result will be.
1. Reality: Acceptance of high doses of dietary supplements can be harmful to health. Excess of vitamins and minerals can lead to undesirable side effects. It is important to follow the recommended dosage and consult a doctor.
Myth: Hair dietary supplements are suitable for everyone without exception.
1. Reality: Bades can be contraindicated in certain diseases or taking drugs. Before taking dietary supplements, you need to consult a doctor.
Myth: All hair dietary supplements are equally effective.
1. Reality: The effectiveness of dietary supplements depends on their composition, dosage, quality of ingredients and individual characteristics of the body. It is important to choose dietary supplements from trusted manufacturers and pay attention to the composition.
Myth: Hair dietary supplements can completely stop hair loss.
1. Reality: Bades can help reduce hair loss, but they cannot always completely stop this process. Hair loss can be caused by various reasons, and a comprehensive approach may be required to treat it.
Myth: Hair dietary supplements will quickly solve the problem of split ends.
1. Reality: Bades can improve the general condition of the hair and make it more resistant to damage, but they cannot instantly restore the split ends. The best way to get rid of split ends is to cut them.
Myth: Hair dietary supplements have only positive reviews, and there are no side effects.
1. Reality: Like any other additives, dietary supplements can cause side effects, such as allergic reactions, digestive disorders and others. It is important to carefully study the composition and reviews before the reception.
Myth: Dear hair dietary supplements are always better cheap.
1. Reality: The price of dietary supplements is not always an indicator of its effectiveness. It is important to pay attention to the composition, the quality of the ingredients and the reputation of the manufacturer.
Myth: Hair dietary supplements are a placebo, and they do not have any real effect.
1. Reality: Bades can have a real effect, especially in the presence of a shortage of nutrients. However, their effectiveness can vary depending on the individual characteristics of the body and the causes of hair problems.
Myth: After the cessation of admission of dietary supplements, all positive results will immediately disappear.
1. Reality: If problems with the hair were caused by a shortage of nutrients, then after the cessation of the intake of dietary supplements, if not adjusting the power, the symptoms may return. It is important to maintain a balanced diet and a healthy lifestyle.

Section 4: Scientific research of hair dietary supplements

Research BIOTINA:
1. Resume: Biotin showed the effectiveness in the treatment of hair loss in people with a deficiency of biotin. However, its effectiveness in the absence of deficiency has not been proven.
2. Examples of research:
  1. Glynis A. A Double-blind, Placebo-controlled Study Evaluating the Efficacy of an Oral Supplement in Women with Self-perceived Thinning Hair. J Clin Aesthet Dermatol. 2012 Nov; 5(11): 28–34.
  2. Mock DM. Biotin status: which aspects are meaningful? Ann N Y Acad Sci. 2016 Sep;1385(1):17-24.
Zinc research:
1. Resume: Zinc deficiency is associated with hair loss. Taking zinc additives can be effective if there is a deficit.
2. Examples of research:
  1. Kilic N, Baz K, Demir B, et al. Serum zinc levels in patients with alopecia areata. Postepy Dermatol Alergol. 2014 Feb;31(1):28-32.
  2. Guo EL, Katta R. Diet and hair loss: effects of nutrient deficiency and supplement use. Dermatol Pract Concept. 2017 Jan 31;7(1):1-10.
Iron research:
1. Resume: Iron deficiency is associated with hair loss, especially in women. Reception of iron additives can be effective if there is a deficit.
2. Examples of research:
  1. Rushton DH. Nutritional factors and hair loss. Clin Exp Dermatol. 2002 Jul;27(5):396-404.
  2. Trost LB, Bergfeld WF, Calogeras E. The diagnosis and treatment of iron deficiency and its potential relationship to hair loss. J Am Acad Dermatol. 2006 May;54(5):824-44.
Studies of vitamin D:
1. Resume: Vitamin D deficiency is associated with hair loss and alopecia. Reception of vitamin D additives can be effective if there is a deficit.
2. Examples of research:
  1. Gerkowicz A, Chyl-Surdacka K, Krasowska D, et al. The Role of Vitamin D in Non-Scarring Alopecia. Int J Mol Sci. 2017 Nov 10;18(11):2653.
  2. Siah TW, Tan ML, Doshi A, et al. Vitamin D and Alopecia Areata: A Systematic Review and Meta-Analysis. Dermatol Ther (Heidelb). 2021 Apr;11(2):429-443.
SAW Palmetto palm studies:
1. Resume: The palm of serenia can be effective in the treatment of androgenic alopecia, as it blocks dihydrotestosterone (DGT), a hormone associated with hair loss.
2. Examples of research:
  1. Rossi A, Mari e, Scarno m, et al. Comparative

Hair dietary

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