Hair growth dietary supplement: Trichologist recommendations

Hair growth dietary supplement: Trichologist recommendations

Section 1: Introduction to the world of hair dietary supplements and their role in maintaining hair health

1. What are dietary supplements and why are they popular in the field of hair care?

   Biologically active additives (dietary supplements) are concentrates of biologically active substances obtained from plant, animal or mineral raw materials, as well as by chemical or biotechnological synthesis. They are designed to supplement the diet and replenish the deficiency of the necessary nutrients. In the field of hair care, dietary supplements became popular due to their ability to strengthen hair from the inside, stimulate their growth, improve the structure and reduce loss.

   The popularity of dietary supplements is due to several factors:

   • Growing awareness of the role of nutrition in the health of the hair: People are increasingly aware that hair health directly depends on full nutrition and the sufficiency of certain vitamins and minerals.
   • Not always a balanced diet: A modern way of life often leads to an unbalanced diet, a deficiency of necessary substances, which negatively affects the condition of the hair.
   • The need for additional support for hair problems: When hair loss, thinning, brittleness or slowed growth, dietary supplements are considered as an additional tool to solve these problems.
   • Convenience and accessibility: Bades are available in various forms (tablets, capsules, powders, liquids) and are easily integrated into everyday life.
   • Marketing campaigns and positive reviews: Active advertising and positive reviews from users contribute to the spread of information about dietary supplements and an increase in demand for them.

2. Why is it important to consult a trichologist before starting hair dietary supplements?

   Despite the seeming harmlessness, dietary supplements are not just vitamins. They contain active substances that can affect the body and interact with other drugs. Therefore, consultation with a trichologist before taking hair dietary supplements is extremely important.

   These are the main reasons why you need to contact a specialist:

   • Determining the cause of hair problems: Hair loss, brittleness, dullness and other problems can be caused by various factors: hormonal imbalance, stress, thyroid diseases, nutrient deficiency, genetic predisposition. The trichologist will conduct diagnostics and determine the true cause of problems, which will allow you to choose the most effective dietary supplements and other methods of treatment.
   • Individual selection of dietary supplements: Each organism is individual, and the need for certain vitamins and minerals may vary. The trichologist will take into account your age, gender, state of health, lifestyle and test results in order to choose the optimal complex of dietary supplements that will meet your needs.
   • Exclusion of contraindications: Some dietary supplements have contraindications associated with certain diseases or medication. The trichologist will help to identify possible contraindications and prevent undesirable side effects.
   • Evaluation of effectiveness and dosage correction: The trichologist will track your condition in the process of receiving dietary supplements and evaluate their effectiveness. If necessary, he can adjust the dosage or replace dietary supplements with others.
   • Prevention of hypervitaminosis: The uncontrolled intake of dietary supplements can lead to hypervitaminosis, which also negatively affects health. The trichologist will help determine the optimal dosage and avoid an excess of vitamins and minerals.
   • A comprehensive approach to treatment: Bades are only one of the elements of an integrated approach to the treatment of hair problems. The trichologist can recommend other treatment methods such as mesotherapy, plasmolifting, physiotherapy, and also give recommendations for hair care.

3. The main nutrients necessary for the health of hair: vitamins, minerals, amino acids, fatty acids.

   Hair health directly depends on the intake of a sufficient amount of nutrients into the body. The main nutrients necessary for the health of hair include:

   • Vitamins:

     • Vitamin A: It is necessary for the growth and differentiation of cells, including cells of hair follicles. Vitamin A deficiency can lead to dry hair.
     • B vitamins B (B7, B12, B3, B5, B9): They play an important role in the energy exchange necessary for hair growth. Biotin (B7) is a key vitamin for the health of hair and skin. Vitamin B12 is involved in the formation of red blood cells, which deliver oxygen to hair follicles. Niacin (B3) improves blood circulation in the scalp. Pantotenic acid (B5) is involved in the metabolism of fats and carbohydrates necessary for hair growth. Folic acid (B9) is involved in the division of cells and tissue growth.
     • Vitamin C: An antioxidant that protects the hair follicles from damage to free radicals. It is necessary for the synthesis of collagen, which is an important component of hair structure.
     • Vitamin D: Plays an important role in the regulation of hair growth. Vitamin D deficiency can lead to hair loss.
     • Vitamin E: An antioxidant that improves blood circulation in the scalp and protects the hair follicles from damage.

   • Minerals:

     • Iron: It is necessary to transport oxygen to hair follicles. Iron deficiency is one of the most common causes of hair loss, especially in women.
     • Zinc: Participates in the synthesis of the protein necessary for hair growth. Zinc deficiency can lead to hair loss, brittleness and slow growth.
     • Selenium: An antioxidant that protects the hair follicles from damage. It is necessary for the normal function of the thyroid gland, which plays an important role in hair health.
     • Magnesium: Participates in many biochemical processes necessary for hair growth. Magnesium deficiency can lead to hair loss.
     • Silicon: Strengthens the structure of the hair and improves its elasticity.

   • Amino acids:

     • L-Cistein: The main component of keratin, the protein made of which the hair consists of. It is necessary to strengthen the structure of the hair and prevent brittleness.
     • L-Lisin: Participates in the synthesis of collagen necessary for the growth and strengthening of hair.

   • Fatty acids:

     • Omega-3 and omega-6 fatty acids: It is necessary for the health of the scalp and hydration of hair. Improve blood circulation in the scalp and stimulate hair growth.

Section 2: Review of popular dietary supplements for hair growth and their action mechanisms

1. BIOTIN (vitamin B7): the role in the metabolism of keratin, dosage, indications and contraindications.

   Biotin (vitamin B7) plays a key role in the metabolism of keratin, the main structural protein of hair, skin and nails. It is involved in carboxylation – the process necessary for the synthesis of fatty acids and glucose, which in turn are important for the growth and differentiation of cells, including cells of hair follicles.

   • The mechanism of action: Biotin helps transform food into energy necessary for hair growth. It also participates in the synthesis of keratin, strengthening the structure of the hair and preventing their brittleness.

   • Dosage: The recommended daily dose of biotin is 30-100 μg. However, higher doses are often used to treat hair loss, from 2.5 mg to 10 mg per day, under the supervision of a doctor.

   • Indications:

     • Biotin deficiency (rare condition, but can occur with certain diseases or with prolonged administration of antibiotics).
     • Hair loss (alopecia).
     • Breeding and dry hair.
     • Seborrheic dermatitis.
     • Fragility of nails.

   • Contraindications:

     • Individual intolerance to biotin.
     • Pregnancy and lactation (consultation with a doctor is necessary).
     • Taking certain drugs (for example, anti -vocalsants) can reduce the level of biotin in the body.

   • Side effects: In rare cases, skin rashes, itching, nausea can be observed. It is important to remember that high doses of biotin can distort the results of some laboratory tests (for example, tests for thyroid hormones).

2. Collagen: types of collagen, influence on the structure of the hair, sources and forms of release.

   Collagen is a fibrillar protein that forms the basis of the connective tissue of the body. It plays an important role in maintaining the elasticity and strength of the skin, hair, nails, joints and bones.

   • Types of collagen: There are several types of collagen, but the most common types of I, II and III. For hair health, collagen type I and III is most important.

     • Type I collagen: The most common type of collagen is contained in the skin, tendons, bones and other tissues. It provides strength and elasticity.
     • Type III collagen: Contained in the skin, muscles and blood vessels. It supports the structure of fabrics and is involved in regeneration.

   • Impact on the structure of the hair: Collagen strengthens the hair follicles, improves hair elasticity, prevents their brittleness and section. It also helps to retain moisture in the hair, making them more moisturized and shiny.

   • Collagen sources: Collagen is found in animal products, such as meat, fish, chicken broth. However, it is recommended to take it in the form of additives to improve collagen assimilation.

   • Output forms: Collagen is available in various forms:

     • Powder: The most common form is easily mixed with water, juice or smoothie.
     • Capsules and tablets: Convenient in use, but contain a smaller dose of collagen compared to the powder.
     • Liquid: It is easily absorbed, but can have a specific taste.
     • Chewing tablets: Suitable for those who have difficulty swallowing tablets or capsules.

   • Hydrolyzed collagen: It is recommended to choose a hydrolyzed collagen, as it is better absorbed by the body. Hydrolysis is the process of splitting collagen molecules into smaller peptides, which are easier to absorb in the intestines.

3. Iron: iron forms (hemic and non -meter), dosage, interaction with other substances and signs of deficiency.

   Iron is an important trace element necessary for the transportation of oxygen to the cells of the body, including cells of hair follicles. Iron deficiency is one of the most common causes of hair loss, especially in women.

   • Iron forms: There are two main forms of iron:

     • Hem iron: Contained in animal products (meat, poultry, fish). Equally absorbed by the body (15-35%).
     • Neghemian iron: Contained in plant products (vegetables, fruits, legumes, nuts). It is absorbed worse (2-20%).

   • Dosage: The recommended daily dose of iron is 8 mg for men and 18 mg for women aged 19 to 50 years. During pregnancy, the need for iron increases to 27 mg per day. With iron deficiency, a doctor can prescribe higher doses.

   • Interaction with other substances:

     • Improve iron absorption: Vitamin C, meat, fish, poultry.
     • Worsen the absorption of iron: Tea, coffee, calcium, dairy products, fittings (contained in cereals and legumes).

   • Signs of iron deficiency:

     • Hair loss.
     • Fatigue, weakness.
     • Pallor of the skin.
     • Dyspnea.
     • Headaches.
     • Fragility of nails.
     • Restless legs syndrome.

   • Iron forms for reception in the form of dietary supplements:

     • Fumarat iron: It is well absorbed, but can cause side effects from the gastrointestinal tract.
     • Iron sulfate: Cheap, but can also cause side effects.
     • Iron gluconate: It is easier to tolerate than sulfate and iron fumarat.
     • HEALAT Iron: It is well absorbed and rarely causes side effects.

4. Zinc: the role in the synthesis of protein, dosage, sources and signs of deficiency.

   Zinc is an important trace element involved in the synthesis of protein, cell division, immune function and wound healing. It plays an important role in the health of hair, skin and nails.

   • The role in the synthesis of the protein: Zinc is necessary for the synthesis of keratin, the main structural protein of the hair. It also participates in the synthesis of collagen, which strengthens the hair follicles.

   • Dosage: The recommended daily dose of zinc is 11 mg for men and 8 mg for women. With zinc deficiency, the doctor may prescribe higher doses.

   • Sources of zinc:

     • Animal products: Oysters, meat, poultry, eggs.
     • Plant products: Nuts, seeds, legumes, whole grain products.

   • Signs of zinc deficiency:

     • Hair loss.
     • Slow wound healing.
     • Reducing immunity.
     • Diarrhea.
     • Loss of appetite.
     • Skin rashes.
     • Violation of taste and smell.

   • Forms of zinc for reception in the form of dietary supplements:

     • Gluconate zinc: It is well absorbed.
     • Picoline zinc: It has high bioavailability.
     • Citrate Zinc: Well tolerated.
     • Oxide Zinc: It is absorbed worse compared to other forms.

5. Vitamin D: influence on hair growth, sources, dosage and signs of deficiency.

   Vitamin D is a fat -soluble vitamin that plays an important role in the regulation of hair growth, maintaining immunity, health and teeth.

   • Impact on hair growth: Vitamin D is involved in the regulation of the hair growth cycle. Vitamin D deficiency can lead to a violation of the hair growth cycle, which manifests itself in the form of hair loss, especially with androgenic alopecia and heterogene alopecia.

   • Sources of vitamin D:

     • Sunlight: The main source of vitamin D. The body synthesizes vitamin D under the influence of ultraviolet rays.
     • Food products: Bold fish (salmon, tuna, mackerel), egg yolks, liver, enriched products (milk, yogurt, cereals).

   • Dosage: The recommended daily dose of vitamin D is 600 IU (international units) for adults up to 70 years and 800 IU for adults over 70 years old. With vitamin D deficiency, the doctor may prescribe higher doses.

   • Signs of vitamin D deficiency:

     • Hair loss.
     • Fatigue, weakness.
     • Bones and muscles.
     • Reducing immunity.
     • Depression.

   • Vitamin D forms for admission in the form of dietary supplements:

     • Vitamin D2 (ergocalciferol): Synthesized by plants and mushrooms.
     • Vitamin D3 (cholecalciferol): It is synthesized in the skin under the influence of sunlight and is found in animal products. Vitamin D3 is better absorbed by the body compared to vitamin D2.

6. Other vitamins and minerals important for the health of hair (vitamin A, vitamin E, selenium, magnesium): role, sources, dosage.

   • Vitamin A: It is necessary for the growth and differentiation of cells, including cells of hair follicles. Vitamin A deficiency can lead to dry hair.

     • Sources: Liver, egg yolks, dairy products, carrots, pumpkin, spinach.
     • Dosage: The recommended daily dose of vitamin A is 900 μg for men and 700 μg for women.
     • Important: Excess vitamin A can be toxic, therefore, the recommended doses should not be exceeded.

   • Vitamin E: An antioxidant that improves blood circulation in the scalp and protects the hair follicles from damage.

     • Sources: Vegetable oils, nuts, seeds, green vegetables.
     • Dosage: The recommended daily dose of vitamin E is 15 mg.

   • Selenium: An antioxidant that protects the hair follicles from damage. It is necessary for the normal function of the thyroid gland, which plays an important role in hair health.

     • Sources: Brazilian nuts, seafood, meat, eggs.
     • Dosage: The recommended daily dose of selenium is 55 μg.
     • Important: Excess selenium can be toxic, so the recommended doses should not be exceeded.

   • Magnesium: Participates in many biochemical processes necessary for hair growth. Magnesium deficiency can lead to hair loss.

     • Sources: Green vegetables, nuts, seeds, legumes, whole grain products.
     • Dosage: The recommended daily dose of magnesium is 400 mg for men and 310 mg for women.

7. Amino acids (L-cysteine, L-lysine): role in the construction of hair protein, dosage and sources.

   Amino acids are the construction blocks of protein, and some of them are especially important for the health of the hair.

   • L-Cistein: The main component of keratin, the protein made of which the hair consists of. It is necessary to strengthen the structure of the hair and prevent brittleness.

     • Role: Participates in the formation of disulfide bonds that give hair strength and elasticity to the hair.
     • Sources: Meat, poultry, fish, eggs, dairy products, legumes.
     • Dosage: Typically, hair dietary supplements contain from 500 mg to 1000 mg L-cysteine.

   • L-Lisin: Participates in the synthesis of collagen necessary for the growth and strengthening of hair.

     • Role: Improves iron absorption, which is also important for hair health.
     • Sources: Meat, poultry, fish, dairy products, legumes.
     • Dosage: Typically, hair dietary supplements contain from 500 mg to 1000 mg of L-lyisine.

8. Plant extracts (horsetail extract, nettles extract, gray palm extract): action mechanisms and effectiveness.

   Plant extracts are often used in hair dietary supplements due to their useful properties.

   • Horsetail extract: Contains silicon, which strengthens the structure of the hair and improves its elasticity.

     • The mechanism of action: Silicon stimulates collagen synthesis, which is an important component of hair structure.
     • Efficiency: It can improve the structure of the hair, reduce fragility and promote growth.

   • Nettle extract: Contains vitamins, minerals and amino acids necessary for the health of the hair.

     • The mechanism of action: Improves blood circulation in the scalp, stimulates hair growth, strengthens hair follicles.
     • Efficiency: It can reduce hair loss, improve their shine and strength.

   • SAW Palmetto palm extract: Blocks the action of digidrotestosterone (DGT), a hormone, which is the main cause of androgenic alopecia.

     • The mechanism of action: Inhibits the enzyme 5-alpha reductase, which turns testosterone into DGT.
     • Efficiency: It can reduce hair loss with androgenic alopecia.

Section 3: Recommendations of a trichologist for the choice and use of dietary supplements for hair growth

1. How to determine the cause of hair loss and what tests should be handed over before taking dietary supplements?

   Before proceeding with the reception of dietary supplements for hair growth, it is important to determine the cause of the loss. This will allow you to choose the most effective tools and avoid undesirable side effects.

   • A history of anamnesis: The trichologist will collect information about your lifestyle, nutrition, stress, heredity, drugs taken and diseases.
   • Examination of hair and scalp: The trichologist will evaluate the condition of the hair, scalp, the presence of inflammation, scars and other signs of diseases.
   • Trichoscopy: The study of hair and scalp with a special device is a trichoscope. Allows you to evaluate the condition of hair follicles, hair structure and damage.
   • Phototrichogramma: A more accurate diagnostic method that allows you to determine the amount of hair in different phases of growth and evaluate the density of the hair in different areas of the scalp.

   Necessary tests:

   • General blood test: Allows you to evaluate the general state of health and identify signs of anemia.
   • Biochemical blood test: Allows you to evaluate the level of iron, ferritin, zinc, vitamin D, vitamins of group B and other important trace elements.
   • Analysis for thyroid hormones (TSH, T4 is free, T3 free): It allows you to exclude thyroid diseases that can cause hair loss.
   • Analysis for sex hormones (testosterone, DGT, estradiol, prolactin): Allows you to identify hormonal imbalance, which can be the cause of androgenic alopecia.
   • Analysis for antibodies to the thyroid gland (at-TPO, AT-TG): Allows you to identify autoimmune thyroid diseases.
   • Spectral hair analysis for trace elements: Allows you to determine the level of trace elements in the hair and identify a deficiency or excess of certain substances. (The method is controversial, not all trichologists recommend it).

2. How to read the composition of dietary supplements and what to pay attention to when choosing?

   Proper reading of the composition of dietary supplements will help you choose the most effective and safe product.

   • List of ingredients: The ingredients are indicated in the order of decreasing their concentration in the product. The first ingredients in the list are contained in the largest quantity.
   • Active ingredients: Pay attention to the presence and dosage of active ingredients, such as biotin, collagen, iron, zinc, vitamin D, amino acids and plant extracts.
   • Form of ingredients: Some forms of ingredients are better absorbed by the body than others. For example, a hydrolyzed collagen is better absorbed than a regular collagen.
   • The presence of additional ingredients: Pay attention to the presence of additional ingredients, such as dyes, flavors, preservatives and fillers. It is advisable to choose products with a minimum number of additional ingredients.
   • Certification: Make sure that the dietary supplement is certified and complies with quality standards.
   • Reviews: Read the reviews of other users about the product.
   • Consultation with a doctor: Before taking dietary supplements, be sure to consult a trichologist.

3. Recommendations for the dosage and duration of hair dietary supplements.

   The dosage and duration of taking hair dietary supplements depend on a particular product, the causes of hair loss, health status and individual characteristics of the body.

   • Follow the manufacturer’s recommendations: Read the instructions for use carefully and follow the recommended dosages.
   • Start with small doses: If you first take dietary supplements, start with small doses and gradually increase them to the recommended.
   • Take dietary supplements during meals: This will improve the absorption of active ingredients.
   • Do not take dietary supplements on an empty stomach: This can cause stomach irritation.
   • Duration of admission: Typically, the course of receiving hair dietary supplements is 3-6 months.
   • Breaks: After the course of admission, it is recommended to take a break for 1-2 months.
   • Doctor control: During the administration of dietary supplements, it is necessary to observe from a trichologist and regularly take tests to control the effectiveness and safety of treatment.

4. Possible side effects and contraindications for receiving hair dietary supplements.

   Like any other drugs, dietary supplements can cause side effects and have contraindications.

   • Side effects:

     • From the gastrointestinal tract: Nausea, vomiting, diarrhea, constipation, abdominal pain.
     • Allergic reactions: Skin rashes, itching, urticaria, Quincke’s edema.
     • Headaches, dizziness.
     • Insomnia.
     • Changing the color of urine and feces.
     • Interaction with drugs: Some dietary supplements can interact with drugs, enhancing or weakening their effect.

   • Contraindications:

     • Individual intolerance to dietary supplements.
     • Pregnancy and lactation.
     • Kidney and liver diseases.
     • Thyroid diseases (consultation with an endocrinologist is necessary).
     • Autoimmune diseases.
     • Taking drugs (consultation with a doctor is required).
     • Children’s age (consultation with a pediatrician is necessary).

   If side effects occur, it is necessary to stop taking the dietary supplement and consult a doctor.

5. How to combine the intake of dietary supplements with other methods of treating hair loss (mesotherapy, plasmolifting, minoxidil)?

   Bades can be an effective addition to other methods of treating hair loss. However, it is necessary to take into account the compatibility of various methods and consult a trichologist.

   • Mesotherapy: Injections of vitamins, minerals, amino acids and other nutrients directly into the scalp. Bades can enhance the effect of mesotherapy, providing the body with the necessary nutrients from the inside.
   • Plasmolifting: Plasma injections enriched with platelets into the scalp. Plasma stimulates hair growth and improves blood circulation. Bades can improve plasma quality and enhance its effect.
   • Minoxidil: A drug for external use, which stimulates hair growth. Bades can enhance the effect of minoxidil and reduce its side effects.
   • Phytotherapy: The use of medicinal plants to treat hair loss. Bades with plant extracts can be an effective addition to herbal medicine.

   It is important to remember that each treatment method has its own indications and contraindications. Therefore, you need to consult a trichologist in order to choose the optimal treatment regimen, taking into account your individual characteristics.

6. The role of nutrition and lifestyle in maintaining hair health. Balanced nutrition and stress management tips.

   Bades are only one of the elements of an integrated approach to hair health. An important role is played by nutrition and lifestyle.

   • Balanced nutrition:

     • Use a sufficient amount of protein (meat, poultry, fish, eggs, legumes).
     • Include products rich in vitamins and minerals in the diet (vegetables, fruits, berries, nuts, seeds).
     • Limit the use of sweet, fat, fried and processed products.
     • Drink enough water (1.5-2 liters per day).

   • Stress management:

     • Avoid stressful situations.
     • Do physical exercises.
     • Practice meditation and yoga.
     • Get out (7-8 hours a day).
     • Spend the time in the fresh air.
     • Find a hobby and do what you like.

   • Hair care:

     • Use soft shampoo and air conditioning suitable for your hair type.
     • Avoid frequent shaking of the head.
     • Do not use a hair dryer, iron and curling iron too often.
     • Protect the hair from the sun and wind.
     • Cut the ends of the hair regularly.

7. Alternative approaches to the treatment of hair loss (head massage, aromatherapy, folk remedies).

   In addition to dietary supplements and other methods of treating hair loss, alternative approaches can be used.

   • Head massage: Improves blood circulation in the scalp, stimulates hair growth and strengthens hair follicles. Massage can be done yourself or contact a specialist.
   • Aromatherapy: The use of essential oils to improve the condition of the hair and scalp. Essential oils can be added to shampoo, air conditioning or hair oil.
   • Folk remedies: The use of natural ingredients to strengthen hair and stimulate their growth. For example, masks of eggs, honey, onions, garlic, burdock oil, castor oil.

   It is important to remember that the effectiveness of alternative treatment methods is not always proven. Therefore, before their use, you need to consult a doctor.

Section 4: Delassment of myths about dietary supplements for hair growth

1. Myth: Bades are a miraculous tool that will solve all hair problems.

   Bades are not a panacea and cannot solve all hair problems. They are only one of the elements of an integrated approach to hair health. The effectiveness of dietary supplements depends on the cause of hair loss, health status and individual characteristics of the body.

   It is important to understand that dietary supplements cannot replace full nutrition, a healthy lifestyle and other treatment methods recommended by the doctor.

2. Myth: The larger the dosage of dietary supplements, the better the effect.

   Exceeding the recommended dosages of dietary supplements can be dangerous to health and lead to side effects. The body may not learn an excess of vitamins and minerals, which will lead to their accumulation and toxic effects.

   Always follow the doctor’s recommendations and follow the recommended dosages.

3. ** MIF: B