Toxicity and bioavailability: key factors when choosing hair dietary supplements
The choice of bioactive additives (dietary supplements) to maintain hair health is a task that requires an integrated approach. It is not enough just to see attractive advertising or the promise of dense curls. It is necessary to take into account many factors, including safety, bioavailability of active ingredients, potential interactions with drugs and individual characteristics of the body. Toxicity, often overlooked, is a critical aspect that determines the long -term efficiency and safety of dietary supplements.
The toxicity of the components:
Many dietary supplements contain plant extracts, vitamins and minerals, which, in excess doses, can have a toxic effect on the body. This is especially true for fat -soluble vitamins (A, D, E, K), which accumulate in tissues and can cause hypervitaminosis. Heavy metals, such as lead, cadmium and mercury, can also be present in dietary supplements due to pollution of raw materials or poor-quality production process. Even useful minerals, such as selenium, become toxic in high doses.
Bioavailability of components:
Bioavailability is the degree from which the active substance from the dietary supplement is absorbed by the body and reaches the target organ (in this case, hair follicles). Low bioavailability means that most of the dose taken is simply excreted from the body, without having any effect. The form of release, a combination of ingredients and individual characteristics of the digestive system affect bioavailability. For example, some minerals are better absorbed in chelat form (associated with amino acids), and fat -soluble vitamins require the presence of fats in food for optimal absorption.
Assessment of toxicity and bioavailability:
Unfortunately, not all dietary supplement manufacturers conduct careful studies of the toxicity and bioavailability of their products. Therefore, when choosing a dietary supplement for hair, it is recommended to pay attention to the following aspects:
- Certification: Look for dietary supplements that have been certified by independent organizations that check the quality and safety of products (for example, NSF International, USP Verified).
- Composition: Carefully study the composition of the dietary supplement and avoid products with dubious or unknown ingredients. Check the dosage of active substances and make sure that they comply with the recommended consumption standards.
- Manufacturer: Give preference to dietary supplements from famous and respected manufacturers who have a good reputation and provide complete information about their products.
- Clinical research: If the manufacturer claims the clinical efficiency of dietary supplements, ask to provide the results of the relevant studies.
- Reviews: Read the reviews of other consumers, but remember that they can be subjective and do not always reflect the real effectiveness of the product.
- Consultation with a doctor: Before taking any dietary supplement, it is recommended to consult a doctor, especially if you have any chronic diseases or take other drugs.
The choice of hair dietary supplement should be based on scientific data, and not on marketing promises. Consider the toxicity and bioavailability of components to ensure not only effectiveness, but also safety for your health.
B vitamins B: Key players in growth and health of hair
B vitamins play a decisive role in maintaining health and normal hair growth. They participate in energy metabolism, protein synthesis and cellular division, processes vital for the functioning of hair follicles. The deficiency of group B vitamins can lead to hair loss, deceleration of growth, dryness, brittleness and premature gray hair.
Vitamin B1 (Tiamin):
Tiamine is necessary for carbohydrate exchange and energy production necessary for hair growth. He also participates in maintaining the health of the nervous system, which indirectly affects the condition of the hair. Tiamin deficiency is rare, but can occur with alcohol abuse or with some diseases of the digestive system.
Vitamin B2 (Riboflavin):
Riboflavin plays an important role in cellular respiration and metabolism of fats, proteins and carbohydrates. It is also necessary for the health of the skin and mucous membranes, which affects the condition of the scalp and, therefore, on the health of the hair. Riboflavin deficiency can manifest itself in the form of dermatitis, cracks in the corners of the mouth and hair loss.
Vitamin B3 (niacin/nicotinic acid):
Niacin is involved in energy metabolism and improves blood circulation, including in the scalp. This contributes to the delivery of nutrients to hair follicles and stimulates hair growth. Niacin can also help reduce blood cholesterol. Niacin deficiency can lead to Pellagra, a disease that is characterized by dermatitis, diarrhea and dementia.
Vitamin B5 (pantotenic acid):
Pantotenic acid is necessary for the synthesis of coherent A (COA), which plays an important role in the metabolism of fats, carbohydrates and proteins. It also participates in the production of hormones and cholesterol. Pantotenic acid helps to moisturize the hair, gives them shine and elasticity. The deficiency of pantothenic acid is rare, but can lead to hair loss and dermatitis.
Vitamin B6 (pyridoxin):
Pyridoxine is involved in amino acid metabolism, which consist of proteins, including keratin, the main structural component of the hair. It is also necessary for the formation of red blood cells, which deliver oxygen to hair follicles. Pyridoxine deficiency can lead to hair loss, dermatitis and anemia.
Vitamin B7 (Biotin):
Biotin is perhaps the most famous hair vitamin. It participates in the metabolism of fats, carbohydrates and proteins, and is also necessary for the synthesis of keratin. Biotin deficiency can lead to hair loss, fragility of nails and dermatitis. Although a biotin deficiency is rare, it can occur when using raw egg protein (contains avidine binding biotin) or for some diseases of the digestive system.
Vitamin B9 (folic acid):
Folic acid is necessary for cell division and growth, which is especially important for fast -growing tissues, such as hair. She also participates in the formation of red blood cells. Folic acid deficiency can lead to hair loss, anemia and defects of the nerve tube in the fetus.
Vitamin B12 (cobalamin):
Cobalamin is necessary for the formation of red blood cells and maintaining the health of the nervous system. It also participates in the metabolism of DNA and RNA. Cobalamine deficiency can lead to hair loss, anemia and neurological disorders. Cobalamine deficiency is more common among vegetarians and vegans, since this vitamin is mainly contained in animal products.
Recommendations for taking B vitamins:
B vitamins are water -soluble, so excess is excreted from the body with urine. However, a long -term reception of high doses of some vitamins of group B (for example, niacin and pyridoxine) can cause side effects. It is recommended to take group B vitamins as part of a balanced vitamin-mineral complex, observing the recommended dosages. Before taking dietary supplements with B vitamins, you need to consult a doctor, especially if you have any chronic diseases or take other drugs.
Minerals: foundation for strong and healthy hair
Minerals play a key role in maintaining the health and beauty of the hair. They participate in various biochemical processes necessary for the growth, strength and pigmentation of the hair. The deficiency of certain minerals can lead to hair loss, brittleness, dryness, deceleration of growth and a change in hair color.
Iron:
Iron is an important component of hemoglobin, protein in red blood cells, which transfers oxygen throughout the body. Iron deficiency (iron deficiency anemia) is one of the most common causes of hair loss, especially in women. Iron is necessary for the delivery of oxygen to hair follicles, which ensures their normal functioning. Symptoms of iron deficiency include fatigue, weakness, dizziness, headaches and pallor of the skin.
Zinc:
Zinc is involved in protein synthesis, including keratin, the main structural component of the hair. It is also necessary for the functioning of the sebaceous glands, which produce skin lard, moisturizing the scalp and hair. Zinc deficiency can lead to hair loss, brittleness, dryness, dandruff and slowing of hair growth. Zinc also has antioxidant properties and protects the hair follicles from damage to free radicals.
Selenium:
Selenium is a powerful antioxidant that protects the cells from damage by free radicals. It is also necessary for the functioning of the thyroid gland, which plays an important role in the regulation of hair growth. Selena deficiency can lead to hair loss, brittle and hair color change. However, the excess selenium can also be toxic and cause hair loss.
Copper:
Copper is involved in the synthesis of melanin, pigment, which gives the hair color. It is also necessary for the formation of collagen, a protein that provides the strength and elasticity of the hair. The shortage of copper can lead to premature gray hair, brittle and hair loss.
Magnesium:
Magnesium is involved in more than 300 biochemical reactions in the body, including protein synthesis, energy metabolism and regulation of the nervous system. It is also necessary to maintain healthy scalp and hair. Magnesium deficiency can lead to hair loss, brittleness, dryness and itching of the scalp.
Silicon:
Silicon is an important structural component of hair, skin and nails. It helps to strengthen hair, gives them shine and elasticity. Silicon can also help improve the structure of the scalp and reduce dandruff.
Iodine:
Iodine is necessary for the functioning of the thyroid gland, which plays an important role in the regulation of hair growth. Iodine deficiency can lead to hypothyroidism, a disease that is characterized by a slowdown in metabolism and hair loss.
Recommendations for receiving minerals:
Minerals are better absorbed in chelat form (associated with amino acids). It is important to observe the recommended dosages of minerals, since the excess of some minerals can be toxic. Before taking dietary supplements with minerals, you need to consult a doctor, especially if you have any chronic diseases or take other drugs. It is important to remember that a balanced diet is the best way to get the necessary minerals. Bades should only be used as an addition to a healthy diet.
Amino acids: building blocks for keratin
Amino acids are organic compounds that are building proteins, including keratin, the main structural component of the hair. The hair is about 88% of keratin, so the sufficient receipt of amino acids is necessary for healthy growth and strength of hair.
Basic hair amino acids:
- Cysteine: Cysteine is a sulfur -containing amino acid that is the main component of keratin. It gives hair strength and elasticity to hair. Cysteine is also involved in the formation of disulfide bonds that fasten keratin fibers and provide hair structure.
- Lysine: Lizin is an indispensable amino acid that is not synthesized in the body and should come with food. The lease is involved in the synthesis of collagen, which supports the structure of the scalp and hair follicles. Lizine deficiency can lead to hair loss and deceleration of growth.
- Methionine: Methionine is a sulfur -containing amino acid that is involved in the synthesis of cysteine and other amino acids. It is also an antioxidant and protects the hair follicles from damage to free radicals.
- Arginine: Arginine is an amino acid that improves blood circulation in the scalp and helps the delivery of nutrients to hair follicles. It also participates in the synthesis of nitrogen oxide, which relaxes blood vessels and improves blood flow.
- Proline: Proin is an amino acid that is the main component of collagen. It gives hair elasticity and strength.
- Glycine: Glycin is an amino acid that is also a component of collagen. It helps to strengthen the hair follicles and prevent hair loss.
Sources of amino acids:
Amino acids can be obtained from various sources of food, including meat, fish, eggs, dairy products, legumes and nuts. However, if you have any restrictions on nutrition or problems with the assimilation of nutrients, you may require a dietary supplement with amino acids.
Dad with hair amino acids:
Dad with hair amino acids usually contain a combination of various amino acids that are necessary for healthy growth and strength of hair. When choosing a dietary supplement with amino acids, attention should be paid to the following factors:
- Composition: Make sure that the dietary supplement contains a sufficient amount of cysteine, lysine, methionine, arginine, proline and glycine.
- The form of release: Amino acids are better absorbed in free form or in the form of peptides.
- Dosage: Follow the recommended dosage indicated on the packaging.
- Quality: Choose dietary supplements from well -known and respected manufacturers that guarantee the quality of your products.
Recommendations for receiving amino acids:
Amino acids are better absorbed on an empty stomach or between meals. Before taking dietary supplements with amino acids, you need to consult a doctor, especially if you have any chronic diseases or you take other drugs. It is important to remember that a balanced diet is the best way to get the necessary amino acids. Bades should only be used as an addition to a healthy diet.
Plant extracts: natural support for hair health
Plant extracts are concentrated extracts from plants that contain various biologically active substances that have useful properties for hair health. Many plant extracts are traditionally used to strengthen hair, stimulate growth, reduce loss and improve the general condition of the hair.
Popular herbal hair extracts:
- SAW Palmetto palm extract: Cerehena palm extract blocks the action of digidrotestosterone (DGT), a hormone that plays an important role in the development of androgenic alopecia (baldness according to the male type). It also has anti -inflammatory properties and can help improve the condition of the scalp.
- Nettle extract: Nettle extract contains vitamins, minerals and antioxidants that nourish hair follicles and stimulate hair growth. It also has anti -inflammatory properties and can help reduce dandruff and itching of the scalp.
- Horsetail extract: Field horsetail extract contains silicon, mineral, which strengthens the hair and gives it shine and elasticity. It also helps to improve blood circulation in the scalp and stimulates hair growth.
- Green tea extract: Green tea extract contains antioxidants that protect hair follicles from damage to free radicals. It also has anti -inflammatory properties and can help reduce hair loss.
- Ginseng extract: Ginseng extract stimulates hair growth and improves blood circulation in the scalp. It also has antioxidant properties and can help protect hair follicles from damage.
- Aloe Vera extract: Aloe Vera extract moisturizes the scalp and hair, relieves inflammation and itching. It also promotes the healing of wounds and damage to the scalp.
- Rosemary extract: Rosemary extract stimulates hair growth, improves blood circulation in the scalp and has antioxidant properties. It can also help reduce dandruff and itching of the scalp.
- Lavender extract: Lavender extract soothes the scalp, relieves inflammation and itching. It also has antiseptic properties and can help prevent the development of infections on the scalp.
The mechanism of action of plant extracts:
Plant extracts have a different effect on the hair and scalp. Some extracts block the effect of hormones causing hair loss, others stimulate hair growth, improve blood circulation, nourish hair follicles, relieve inflammation and itching.
Forms of plant extracts:
Plant extracts are available in various forms of release, including capsules, tablets, liquids, oils and shampoos. The choice of release form depends on your preferences and goals.
Recommendations for the use of plant extracts:
Before the use of plant extracts, you need to consult a doctor, especially if you have any chronic diseases or take other drugs. It is important to observe the recommended dosages indicated on the packaging. Plant extracts can cause allergic reactions in some people. If you have any side effects, stop using and consult a doctor.
Omega-3 fatty acids: food from the inside for shiny hair
Omega-3 fatty acids are polyunsaturated fats that play an important role in maintaining the health of the whole organism, including hair. They are not synthesized in the body and should come with food or in the form of dietary supplements.
Types of omega-3 fatty acids:
The main types of omega-3 fatty acids:
- Alpha-linolenic acid (Alk): ALK is found in vegetable oils (linen, soybean, rapeseed), nuts and seeds.
- Ecosapentaena acid (EPA): EPC is found in fatty fish (salmon, mackerel, sardines) and algae.
- Docosahexaenic acid (DHA): DGK is also contained in fatty fish and algae.
The benefits of omega-3 fatty acids for hair:
- Improving blood circulation in the scalp: Omega-3 fatty acids improve blood circulation in the scalp, which helps the delivery of nutrients to hair follicles and stimulates hair growth.
- Reducing inflammation: Omega-3 fatty acids have anti-inflammatory properties and can help reduce the scalp inflammation, which can lead to hair loss and dandruff.
- Moisturization of the scalp and hair: Omega-3 fatty acids help retain moisture in the scalp and hair, making them softer, shiny and elastic.
- Strengthening hair follicles: Omega-3 fatty acids strengthen hair follicles, which helps to reduce hair loss.
- Improving the overall condition of the hair: Omega-3 fatty acids can help improve the overall condition of the hair, making them healthier, strong and shiny.
Sources of omega-3 fatty acids:
The best sources of omega-3 fatty acids are:
- Fat fish: Losos, skumbry, sardins, tuna, village.
- Linseed oil and flax seeds: Len is an excellent source of Alk.
- Walnuts: Greak nuts also contain Alk.
- Seeds chia: Chia seeds are a good source of Alk.
- Dietary supplement with omega-3 fatty acids: Fish oil, croil oil, algae oil.
The choice of dietary supplements with omega-3 fatty acids:
When choosing dietary supplements with omega-3 fatty acids, attention should be paid to the following factors:
- Content EPK and DGK: Make sure that the dietary supplement contains a sufficient amount of EPK and DGC, since it is these fatty acids that provide the greatest benefit for the health of the hair.
- Quality: Choose dietary supplements from well -known and respected manufacturers that guarantee the quality of your products.
- Source: Fish oil is the most common source of omega-3 fatty acids, but the oil and algae oil are also good options.
- Purity: Make sure that the dietary supplement does not contain heavy metals and other pollutants.
Recommendations for taking omega-3 fatty acids:
The recommended dose of omega-3 fatty acids to maintain hair health is from 1000 to 3000 mg per day. Omega-3 fatty acids are better absorbed from food containing fats. Before taking dietary supplements with omega-3 fatty acids, you need to consult a doctor, especially if you have any chronic diseases or take other drugs.
Probiotics: an unexpected ally in the struggle for hair health
Probiotics are living microorganisms that, when taking adequate quantities, have a beneficial effect on the health of the owner. The most common probiotics are bacteria from childbirth Lactobacillus And Bifidobacteriumas well as some types of yeast.
The connection between the intestines and the health of the hair:
In recent years, more and more studies have confirm the relationship between the state of intestinal microbiota and the health of various organs and systems of the body, including skin and hair. The imbalance of intestinal microbiots (dysbiosis) can lead to inflammation, impaired absorption of nutrients and a decrease in immunity, which negatively affects the condition of the hair.
Mechanisms for the action of probiotics on hair health:
- Improving nutrient absorption: Probiotics help to improve the absorption of vitamins and minerals necessary for the growth and health of hair, such as iron, zinc and biotin.
- Reducing inflammation: Probiotics have anti -inflammatory properties and can help reduce the scalp inflammation, which can lead to hair loss and dandruff.
- Strengthening the immune system: Probiotics strengthen the immune system, which helps to protect hair follicles from damage and prevent the development of infections on the scalp.
- Reducing stress levels: Some probiotics can help reduce stress, which is one of the factors that contribute to hair loss.
- Improving the condition of the scalp: Probiotics can help improve the condition of the scalp, reduce itching, peeling and irritation.
Choosing probiotics for hair health:
When choosing probiotics for hair health, you should pay attention to the following factors:
- Strains: Different probiotics strains have different effects on the body. For hair health, strains are useful Lactobacillus reuteri, Lactobacillus rhamnosus, Bifidobacterium bifidum And Bifidobacterium long.
- The amount of COME: KEE (colony -forming units) is an indicator of the number of living bacteria in probiotics. It is recommended to choose probiotics with a number of at least 1 billion.
- Quality: Choose probiotics from well -known and respected manufacturers that guarantee the quality of your products.
- The form of release: Probiotics are available in various forms of release, including capsules, tablets, powders and fluids. The choice of release form depends on your preferences.
Recommendations for the reception of probiotics:
Probiotics are better absorbed on an empty stomach or between meals. Before taking probiotics, you need to consult a doctor, especially if you have any chronic diseases or take other drugs.
Hyaluronic acid: moisturizing and elasticity for healthy scalp
Hyaluronic acid (Civil Code) is a natural polysaccharide that is present in all tissues of the body, especially in the skin, joints and eyes. The Civil Code has a unique ability to bind and hold water, which makes it an important component to maintain the moisture and elasticity of tissues.
The role of hyaluronic acid for hair health:
Although the Civil Code is not a direct building material for the hair, it plays an important role in maintaining the health of the scalp, which is the basis for healthy hair growth.
- Moisturization of the scalp: Civil Code helps to retain moisture in the scalp, preventing its dryness and peeling. Dry scalp can lead to itching, irritation and dandruff, which negatively affects the condition of the hair.
- Improving the elasticity of the scalp: Civil Code helps to improve the elasticity of the scalp, which allows it to stretch better and adapt to the movements of the head. This is especially important to prevent damage to the hair follicles.
- Hair growth stimulation: Moisturized and healthy scalp provides optimal conditions for hair growth. Civil Code can help stimulate hair growth, improving blood circulation in the scalp and ensuring the delivery of nutrients to hair follicles.
- Scalp protection from damage: Civil Code has antioxidant properties and can help protect the scalp from damage to free radicals, which can lead to inflammation and premature skin aging.
Sources of hyaluronic acid:
Civil Code can be obtained from various sources, including:
- Food products: Civil Code is contained in small quantities in some foods, such as bone broth, cartilage and animal skin.
- Cosmetics: Civil Code is widely used in cosmetics to moisturize the skin, such as creams, serums and masks.
- Dietary supplement with hyaluronic acid: Civil Code is available in the form of dietary supplements in the form of capsules, tablets and liquids.
Diet with hyaluronic acid for hair health:
When choosing dietary supplements with hyaluronic acid for hair health, attention should be paid to the following factors:
- Molecular weight: GC with low molecular weight penetrates the skin better and has a more pronounced moisturizing effect.
- Dosage: The recommended dosage of the Civil Code to maintain skin health is from 100 to 200 mg per day.
- Quality: Choose dietary supplements from well -known and respected manufacturers that guarantee the quality of your products.
- Composition: Some dietary supplements with the Civil Code contain additional ingredients, such as vitamin C and collagen, which can enhance its action.
Recommendations for taking hyaluronic acid:
The Civil Code is better absorbed with food containing vitamin C. Before taking dietary supplements with hyaluronic acid, it is necessary to consult a doctor, especially if you have any chronic diseases or take other drugs.
Coenzyme Q10: antioxidant protection for hair follicles
Coenzyme Q10 (CoQ10) is a vitamin -like substance that is present in all cells of the body and plays an important role in energy metabolism. It is also a powerful antioxidant that protects the cells from damage by free radicals.
The role of Q10 Coenzym for Hair Health:
- Protection of hair follicles from damage: COQ10 protects hair follicles from damage to free radicals, which can lead to inflammation and premature hair aging.
- Hair growth stimulation: COQ10 is involved in the energy metabolism necessary for hair growth. It can help stimulate hair growth, improving blood circulation in the scalp and ensuring the delivery of nutrients to hair follicles.
- Improving the condition of the scalp: COQ10 has anti -inflammatory properties and can help improve the condition of the scalp, reduce itching, peeling and irritation.
- Prevention of premature gray hair: COQ10 can help prevent premature gray hair, protecting melanocytes (cages producing pigment) from damage to free radicals.
Sources of Coenzyme Q10:
COQ10 can be obtained from various sources, including:
- Food products: COQ10 is contained in small quantities in some food products, such as meat, fish, poultry, nuts and seeds.
- Dad with coenzym Q10: COQ10 is available in the form of dietary supplements in the form of capsules and tablets.
Bad with Q10 Coenzym for Hair Health:
When choosing dietary supplements with Q10 Coenzym for Hair Health, you should pay attention to the following factors:
- Form: Kilikhinol (the restored form COQ10) is better absorbed by the body than KOLIKHINON (oxidized form COQ10).
- Dosage: The recommended COQ10 dosage to maintain health is from 100 to 200 mg per day.
- Quality: Choose dietary supplements from well -known and respected manufacturers that guarantee the quality of your products.
- Composition: Some dietary supplements with COQ10 contain additional ingredients, such as vitamin E and selenium, which can enhance its effect.
Recommendations for receiving Coenzyme Q10:
COQ10 is better absorbed with food containing fats. Before taking dietary supplement with Coenzym Q10, you need to consult a doctor, especially if you have any chronic diseases or you take other drugs.
Alpha-lipoic acid: protection and restoration of hair follicles
Alpha-lipoic acid (Alc) is a natural antioxidant that is present in all cells of the body and plays an important role in energy metabolism. Alc also has the ability to regenerate other antioxidants, such as vitamin C and vitamin E.
The role of alpha lipoic acid for hair health:
- Protection of hair follicles from damage: Alc protects the hair follicles from damage to free radicals, which can lead to inflammation and premature hair aging.
- Improving blood circulation in the scalp: ALK improves blood circulation in the scalp, which helps the delivery of nutrients to hair follicles and stimulates hair growth.
- Regeneration of other antioxidants: Alk regenerates other antioxidants, such as vitamin C and vitamin E, enhancing their protective effect on the hair follicles.
- Reducing the level of inflammation: Alk has anti -inflammatory properties and can help reduce the level of inflammation in the scalp, which can lead to hair loss and dandruff.
- Improving insulin sensitivity: ALK improves insulin sensitivity, which can be useful for people with insulin resistance, which can contribute to hair loss.
Sources of alpha-lipoic acid:
Alk can be obtained from various sources, including:
- Food products: ALK is contained in small quantities in some food products, such as meat, spinach, broccoli and tomatoes.
- Alpha lipoic acid: Alc is available in the form of dietary supplements in the form of capsules and tablets.
Dietary supplement with alpha lipoic acid for hair health:
When choosing dietary supplements with alpha lipoic acid for hair health, attention should be paid to the following factors:
- Form: R -la (R-Izomer of alpha-lipoic acid) is better absorbed by the body than s-