Shiny and healthy hair: choose the right dietary supplement - Yes Global продукция

Shiny and healthy hair: choose the right dietary supplement

Chapter 1: Fundamentals of Hair Health: Structure, Growth and Factors of influence

Hair anatomy: the foundation of understanding.
1. Hair root:
  1. Location: derma of the scalp, in a hair follicle.
  2. Composition: hair onion, dermal papilla (contains blood vessels and nerves, nourishes the hair).
  3. Function: Active cell division that determines hair growth.
  4. Dependence on nutrition: the lack of nutrients directly affects cell division and hair quality.
2. Hair rod:
  1. Location: the visible part of the hair protruding above the surface of the skin.
  2. Composition:
    1. Circulus: the outer layer consisting of the overlapping scales of keratin. Protects the inner layers.
    2. Cortex: the bulk of the hair consisting of keratin fibers that determine strength, elasticity and color.
    3. Medulla: Hair Core (not in all hair), contains air spaces.
  3. Function: Protection from external influences, giving the hair shape, strength and color.
  4. Damage: exposure to heat, chemicals and mechanical damage can destroy the cuticle, making hair brittle and dull.
Hair growth cycle: Anagen, Catagen, Telogen.
1. Anagen (Growth Phase):
  1. Duration: 2-7 years (determines the length of the hair).
  2. Process: active division of cells in the hair bulb, the growth of the hair rod.
  3. Influence factors: genetics, nutrition, hormonal balance. The deficiency of nutrients reduces the anagen phase.
2. Catagen (transition phase):
  1. Duration: 2-3 weeks.
  2. Process: cessation of cell division, hair follicle is compressed.
  3. Feature: The blood supply to the follicle decreases.
3. Telogen (resting phase):
  1. Duration: 3 months.
  2. Process: hair remains in the follicle, but does not grow.
  3. Conclusion: the loss of the old hair and the beginning of the new phase of Anagen.
  4. Littleing: Normally, about 50-100 hair per day falls.
4. Exogen (falling phase):
  1. Duration: several days.
  2. Process: Active hair loss.
  3. Overlap: often overlaps with the phase of heterogenesis.
5. Factors affecting the cycle:
  1. Stress: it can provoke a premature hair transition to the heterogene phase (heterogene alopecia).
  2. Diseases: some diseases and drugs can disrupt the hair growth cycle.
  3. Pregnancy: hormonal changes during pregnancy affect the cycle, often leading to a temporary reduction in hair loss. After childbirth, increased loss may be observed.
Factors affecting hair health: internal and external.
1. Genetics:
  1. Heredity: determines the type of hair (straight, wavy, curly), color, thickness and predisposition to baldness.
  2. The role of genes: affect the structure of the hair follicle and its sensitivity to hormones.
2. Nutrition:
  1. Squirrels: basic building material for hair (keratin). Protein deficiency leads to thinning and brittle hair.
  2. Fat: necessary for healthy scalp and shine of hair.
  3. Carbohydrates: a source of energy for hair growth.
  4. Vitamins and minerals: critical of hair health (see more below).
3. Hormonal balance:
  1. Androgens: male sex hormones. Excess of androgens (especially dihydrotestosterone – DGT) can lead to hair loss by male type (androgenic alopecia).
  2. Estrogens: female sex hormones. Support hair health. A decrease in estrogen levels (for example, during menopause) can lead to thinning of the hair.
  3. Thyroid hormones: necessary for normal hair growth. Hypothyroidism (lack of thyroid hormones) can cause hair loss.
4. Stress:
  1. Influence: causes the release of the cortisol hormone, which can disturb the hair growth cycle and lead to loss.
  2. Types of hair loss caused by stress: hebogene alopecia, nesting alopecia, trichothylomania.
5. External factors:
  1. Weather conditions: the sun, wind and cold can damage the hair, making it dry and brittle.
  2. Laying: frequent use of a hairdryer, ironing and chemical curling/dyeing damage the hair.
  3. Care products: incorrectly selected shampoos, air conditioners and styling products can overdose or weight hair.
  4. Environmental pollution: toxins and heavy metals can negatively affect hair health.

Chapter 2: Key Vitamins and Minerals for Hair Health

B vitamins B: The basis of hair health.
1. Biotin (B7):
  1. Role: participates in the metabolism of proteins, fats and carbohydrates. It is necessary for the production of keratin.
  2. Action: strengthens hair, stimulates their growth, improves structure.
  3. Deficiency: can lead to hair loss, fragility of nails and dermatitis.
  4. Sources: eggs, nuts, seeds, liver, avocados, salmon, dairy products.
  5. Dosage: usually recommended from 30 to 100 μg per day. In some cases (for example, with a proven deficiency), the dosage may be higher, but this should be done under the supervision of a doctor.
2. Niacin (B3):
  1. Role: improves blood circulation, delivering nutrients to hair follicles.
  2. Action: stimulates hair growth, improves their shine.
  3. Deficiency: can lead to hair loss, dermatitis and digestive problems.
  4. Sources: meat, fish, poultry, nuts, seeds, mushrooms.
  5. Dosage: The recommended daily dose is 14-16 mg.
3. Pantotenic acid (B5):
  1. Role: participates in the metabolism of fats and carbohydrates, necessary for the health of the scalp.
  2. Action: Strengthens the hair, prevents its loss, improves shine.
  3. Deficiency: rarely found, but can lead to hair loss and dermatitis.
  4. Sources: meat, fish, poultry, eggs, dairy products, avocados, mushrooms.
  5. Dosage: The recommended daily dose is 5 mg.
4. Folic acid (B9):
  1. Role: necessary for the growth and division of cells, including cells of hair follicles.
  2. Action: stimulates hair growth, improves their structure.
  3. Deficiency: can lead to hair loss, anemia and problems with the nervous system.
  4. Sources: dark green leafy vegetables, legumes, avocados, citrus fruits.
  5. Dosage: The recommended daily dose is 400 mcg.
5. Vitamin B12 (cobalamin):
  1. Role: participates in the formation of red blood cells, which deliver oxygen and nutrients to hair follicles.
  2. Action: stimulates hair growth, prevents their loss.
  3. Deficiency: can lead to hair loss, anemia and neurological problems. Especially common among vegetarians and vegans.
  4. Sources: meat, fish, poultry, eggs, dairy products (practically no vegetable products are found).
  5. Dosage: The recommended daily dose is 2.4 μg.
Vitamin C: antioxidant protection and collagen production.
1. Role: Antioxidant, protects the hair follicles from damage by free radicals. It is necessary for the synthesis of collagen, which is an important component of hair structure.
2. Action: strengthens hair, improves their structure, stimulates growth.
3. Deficiency: can lead to fragility of hair, dry skin and problems with immunity.
4. Sources: citrus fruits, berries, kiwi, pepper, broccoli.
5. Dosage: The recommended daily dose is 75-90 mg.
Vitamin D: The role in hair growth and the health of the scalp.
1. Role: plays an important role in the regulation of hair growth. Participates in maintaining the health of the scalp.
2. Action: stimulates hair growth, prevents their loss.
3. Deficiency: associated with hair loss, including nesting alopecia.
4. Sources: fish (salmon, tuna), egg yolk, enriched products (milk, cereals), sunlight (synthesized in the skin under the influence of ultraviolet radiation).
5. Dosage: The recommended daily dose is 600-800 IU (international units). It is recommended to take an analysis for vitamin D in the blood to determine the optimal dosage, especially in winter.
Vitamin E: protection against oxidative stress and improving blood circulation.
1. Role: Antioxidant, protects the hair follicles from damage by free radicals. Improves blood circulation in the scalp.
2. Action: strengthens hair, improves its shine, stimulates growth.
3. Deficiency: rarely found, but can lead to dry hair and skin.
4. Sources: vegetable oils (sunflower, olive), nuts, seeds, avocados.
5. Dosage: The recommended daily dose is 15 mg.
Iron: oxygen for hair health.
1. Role: necessary for the transfer of oxygen in the blood. A sufficient amount of oxygen is necessary for normal hair growth.
2. Action: stimulates hair growth, prevents their loss.
3. Deficiency: one of the most common causes of hair loss, especially in women. Anemia (iron deficiency) can lead to thinning and hair loss.
4. Sources: red meat, poultry, fish, legumes, dark green leafy vegetables.
5. Dosage: The recommended daily dose is 8 mg for men and 18 mg for women (during pregnancy, the need for iron increases). Important: the use of iron must be coordinated with the doctor, since the excess of iron is also harmful.
6. Iron forms: hemic iron (from animal products) is better absorbed than non -meter iron (from plant products). To improve the absorption of a non -meter iron, it is recommended to use it along with products rich in vitamin C.
Zinc: Role in the growth and restoration of fabrics.
1. Role: participates in the growth and restoration of tissues, including hair follicles. It is necessary for the synthesis of keratin protein.
2. Action: Strengthens the hair, prevents its loss, improves the structure.
3. Deficiency: can lead to hair loss, dry skin and problems with immunity.
4. Sources: meat, poultry, seafood, nuts, seeds, legumes.
5. Dosage: The recommended daily dose is 11 mg for men and 8 mg for women.
Selenium: antioxidant protection and regulation of thyroid hormones.
1. Role: Antioxidant, protects the hair follicles from damage by free radicals. It is necessary for the normal functioning of the thyroid gland, which plays an important role in hair growth.
2. Action: Strengthens the hair, improves its shine.
3. Deficiency: can lead to hair loss and problems with the thyroid gland.
4. Sources: Brazilian nuts, seafood, meat, poultry, eggs.
5. Dosage: The recommended daily dose is 55 μg. Important: excess selenium is also harmful.
Copper: participation in the formation of melanin and strengthening hair.
1. Role: participates in the formation of melanin, pigment, which gives the hair color. Strengthens the hair, participating in the formation of transverse connections in the structure of keratin.
2. Action: Prevents early gray hair, strengthens the hair.
3. Deficiency: rarely found, but can lead to early gray hair and brittle hair.
4. Sources: liver, seafood, nuts, seeds, legumes.
5. Dosage: The recommended daily dose is 900 mcg.
Magnesium: reducing stress and improving blood circulation.
1. Role: participates in many biochemical processes in the body, including stress regulation and improving blood circulation.
2. Action: reduces stress that can cause hair loss. Improves blood circulation in the scalp, delivering nutrients to hair follicles.
3. Deficiency: can lead to stress, insomnia and muscle cramps.
4. Sources: dark green leafy vegetables, nuts, seeds, legumes, whole grain products.
5. Dosage: The recommended daily dose is 400-420 mg for men and 310-320 mg for women.

Chapter 3: Amino acids: Building blocks for healthy hair

L-cysteine: the main component of keratin.
1. Role: a sulfur -containing amino acid is the main component of keratin, a protein made of which hair, skin and nails consist.
2. Action: strengthens hair, improves their structure, stimulates growth.
3. Sources: meat, poultry, fish, eggs, dairy products, legumes.
4. Additional technique: often part of hair dietary supplements.
L-Lisin: Improving the absorption of iron and collagen synthesis.
1. Role: an indispensable amino acid, participates in the synthesis of collagen and improves the absorption of iron.
2. Action: strengthens hair, improves structure, prevents loss.
3. Sources: meat, fish, dairy products, legumes.
4. Additional technique: can be useful with iron deficiency.
L-metionine: Protection against free radicals and hair strengthening.
1. Role: a sulfur -containing amino acid is an antioxidant, protects hair follicles from damage to free radicals. Participates in the synthesis of keratin.
2. Action: strengthens hair, improves their structure, stimulates growth.
3. Sources: meat, fish, dairy products, nuts, seeds.
4. Additional technique: often part of hair dietary supplements.
L-Prolin: Participation in the synthesis of collagen.
1. Role: It is necessary for the synthesis of collagen, which is an important component of hair structure.
2. Action: strengthens hair, improves their structure.
3. Sources: meat, fish, dairy products, eggs.
4. Additional technique: it can be useful for maintaining health of the scalp and hair.

Chapter 4: Plant extracts and other healthy substances for hair

Horsetail extract of the field:
1. Composition: rich in silicon, which is necessary for the synthesis of collagen and keratin.
2. Action: strengthens hair, improves their structure, stimulates growth.
3. Application: is part of hair dietary supplements, shampoos and masks.
Dioecious nettle extract:
1. Composition: contains vitamins (A, C, K), minerals (iron, silicon), amino acids and other beneficial substances.
2. Action: strengthens hair, stimulates their growth, improves blood circulation in the scalp, and prevents loss.
3. Application: is part of hair dietary supplements, shampoos, air conditioners and masks.
Saw Palmetto Extract (Sereena Creeping):
1. Role: blocks the action of digidrotestosterone (DGT), a hormone, which is the main cause of androgenic alopecia (hair loss according to the male type).
2. Action: prevents hair loss, stimulates their growth.
3. Application: included in the composition of hair dietary supplements, especially intended for men.
Sea collagen:
1. Role: an easily absorbed form of collagen, which is an important component of hair structure.
2. Action: strengthens hair, improves their structure, stimulates growth.
3. Application: is part of the dietary supplements for hair and skin.
Omega-3 fatty acids (fish oil):
1. Role: necessary for the health of the scalp and hair. Reduce inflammation, improve blood circulation.
2. Action: moisturize hair, improve its shine, stimulate growth.
3. Sources: fish (salmon, tuna, sardines), linseed oil, chia seeds, walnuts.
4. Additional technique: can be useful for people with dry and brittle hair.
MSM (methylsulfonylmetane):
1. Role: the source of sulfur, which is necessary for the synthesis of collagen and keratin.
2. Action: strengthens hair, improves their structure, stimulates growth.
3. Application: is part of the dietary supplements for hair, skin and joints.
Hyaluronic acid:
1. Role: moisturizes the scalp and hair, holding moisture.
2. Action: gives hair shine, elasticity and elasticity.
3. Application: is part of the dietary supplements for hair and skin, shampoos and air conditioners.

Chapter 5: The choice of the right hair dietary supplement: Criteria and recommendations

Determining the cause of hair problems:
1. A visit to a doctor: it is important to consult a trichologist or dermatologist to identify the cause of hair loss, fragility or other problems.
2. Analyzes: Blood tests may be required to determine the level of vitamins, minerals, hormones and other indicators.
3. Exception of diseases: it is important to exclude thyroid diseases, anemia, autoimmune diseases and other conditions that can affect hair health.
Studying the composition of dietary supplements:
1. Active ingredients: pay attention to the composition of the dietary supplement and make sure that it contains the necessary vitamins, minerals, amino acids and plant extracts in sufficient dosage.
2. The form of release: Dietary supplements with well -absorbed forms of vitamins and minerals are preferred (for example, chelat forms of minerals).
3. Excipients: Pay attention to the presence of excipients (for example, dyes, flavors, preservatives) and avoid dietary supplements with a large number of artificial additives.
The selection of the manufacturer:
1. Reputation: Choose dietary supplements from well -known and trusted manufacturers who have a good reputation on the market.
2. Certification: Make sure that the dietary supplement is certified and complies with quality standards.
3. Reviews: Study the reviews of other consumers about the product.
Dosage and duration of the reception:
1. Compliance with recommendations: Follow the recommendations of the manufacturer for dosage and duration of dietary supplements.
2. Consultation with a doctor: In some cases, a consultation with a doctor may be required to determine the optimal dosage and duration of dietary supplements.
3. Duration of admission: To achieve noticeable results, it is usually necessary to take dietary supplements for several months (at least 3-6 months).
Individual sensitivity and side effects:
1. Observation: Carefully follow the reaction of your body to dietary supplements.
2. Side effects: In the case of side effects (for example, nausea, stomach disorders, allergic reactions), stop taking the dietary supplement and consult a doctor.
3. Allergy: Make sure you are not allergic to the components of the dietary supplement.
A combination of dietary supplements with other hair care methods:
1. A comprehensive approach: dietary supplements are most effective in combination with proper nutrition, adequate hair care and a healthy lifestyle.
2. Hair care: Use shampoos, air conditioners and masks suitable for your hair type.
3. Healthy lifestyle: Observe sleep and rest, avoid stress and bad habits.

Chapter 6: Review of popular hair dietary supplements: composition, advantages and disadvantages

A detailed analysis of various hair dietary supplements available on the market will be given here, indicating their compositions, advantages, disadvantages and consumer reviews. Both monopolys (containing one active ingredient) and complex compositions will be considered. The information will be presented in the tabular format for the convenience of comparison.

(Example of the table):

The name of the supplement	Composition (key ingredients)	Advantages	Flaws	Consumer reviews	Recommendations
Bad # 1	Biotin, zinc, selenium, nettle extract	Strengthens hair, stimulates growth, improves the structure	Can cause side effects (nausea) in some people, a relatively high price	“Really helped stop hair loss”, “I noticed an improvement after 3 months of admission”	It is recommended when hair loss caused by a deficiency of vitamins and minerals
Bad No.2	Sea collagen, vitamin C, hyaluronic acid	Improves hair structure, gives shine, moisturizes the scalp	Does not contain all the necessary vitamins and minerals, it may not be effective enough with strong hair loss	“The hair has become smoother and shiny,” “the condition of the scalp has improved”	It is recommended to improve the structure of hair and scalp
Bad No.3	Saw Palmetto, zinc, biotin	Blocks DGT, prevents hair loss by male type	Suitable only for men, can cause side effects (decrease in libido)	“I noticed a decrease in hair loss”, “there were no side effects”	Recommended for men with androgenic alopecia

(And so on, for each Bad in question)

Chapter 7: Proper nutrition for healthy hair: products that should be included in the diet

Squirrels: basic building material.
1. Sources: meat, poultry, fish, eggs, dairy products, legumes, nuts, seeds.
2. Recommendations: Turn on products rich in protein in each meal.
Healthy fats: maintaining the health of the scalp and shine of hair.
1. Sources: fatty fish (salmon, tuna, sardines), avocados, nuts, seeds, vegetable oils (olive, linseed).
2. Recommendations: Eat fatty fish 2-3 times a week. Add avocados, nuts and seeds to your diet. Use olive oil to refuel salads.
Carbohydrates: a source of energy for hair growth.
1. Sources: whole grain products (brown rice, oatmeal, movie), fruits, vegetables.
2. Recommendations: give preference to complex carbohydrates that are slowly absorbed and provide the body with energy for a long time. Limit the consumption of simple carbohydrates (sweets, pastries).
Vitamins and minerals: key nutrients for hair health.
1. Vitamin A: carrots, sweet potatoes, pumpkin, spinach.
2. Vitamin C: citrus fruits, berries, kiwi, pepper, broccoli.
3. Vitamin D: oily fish, egg yolk, enriched products.
4. Vitamin E: vegetable oils, nuts, seeds, avocados.
5. B vitamins B: meat, poultry, fish, eggs, dairy products, whole grain products, legumes, dark green leafy vegetables.
6. Iron: red meat, poultry, fish, legumes, dark green leafy vegetables.
7. Zinc: meat, poultry, seafood, nuts, seeds, legumes.
8. Selenium: Brazilian nuts, seafood, meat, poultry, eggs.
9. Recommendations: Eat a variety of fruits and vegetables every day. Include products rich in vitamins and minerals necessary for hair health in your diet.
Water: moisturizing from the inside.
1. Recommendations: Drink enough water during the day (at least 1.5-2 liters).

Chapter 8: Life and Hair Health: How to avoid factors worsening the condition of the hair

Stress: control and management.
1. Methods: meditation, yoga, physical exercises, hobbies, communication with loved ones.
2. Recommendations: Find the ways to cope with stress and avoid overwork.
Sleep: sufficient rest for hair health.
1. Recommendations: sleep at least 7-8 hours a day.
Harmful habits: rejection of smoking and alcohol abuse.
1. Influence: smoking and alcohol worsen blood circulation, reduce the level of vitamins and minerals and negatively affect the health of the hair.
2. Recommendations: Refuse smoking and limit the use of alcohol.
Proper hair care: protection against damage.
1. Choosing tools: Use shampoos, air conditioners and masks suitable for your hair type.
2. Thermal impact: limit the use of a hair dryer, ironing and other thermal devices. Use thermal protection products.
3. Chemical effect: limit the frequency of staining, chemical curls and other chemical procedures.
4. Sun protection: Use hair protection products from ultraviolet radiation.
5. Recommendations: Take care of your hair carefully and avoid damage.
Regular medical examinations: identification and treatment of diseases.
1. Recommendations: Pass regular medical examinations to identify and treat diseases that can affect hair health.

Chapter 9: Myths and reality about hair dietary supplements: we debunk misconceptions

Myth: Bades are a panacea from all hair problems.
1. Reality: dietary supplements can be effective in deficiency of vitamins and minerals, but they do not solve problems caused by genetic factors, hormonal imbalance or diseases.
Myth: The larger the dosage, the better the effect.
1. Reality: high doses of vitamins and minerals can be harmful to health. Follow the manufacturer’s recommendations and consult your doctor.
Myth: Dietary supplements act instantly.
1. Reality: to achieve noticeable results, it is required to take dietary supplement for several months.
Myth: Dans are safe for everyone.
1. Reality: dietary supplements can cause side effects and interact with drugs. Before you get a dietary supplement, consult your doctor.
Myth: All dietary supplements are equally effective.
1. Reality: The effectiveness of dietary supplements depends on its composition, form of production, manufacturer and individual characteristics of the body.

Chapter 10: Alternative methods of improving hair health: Home remedies and professional procedures

Hummar hair masks:
1. Busel from burdock oil: strengthens hair, stimulates growth.
2. A mask of coconut oil: moisturizes the hair, gives shine.
3. Egg yolk mask: nourishes hair, strengthens the structure.
4. Honey and olive mask

Leave a Reply Cancel reply