The influence of dietary supplements on hair growth: Scientific research
1. Understanding the biology of hair growth: the basis for assessing the effectiveness of dietary supplements
Before analyzing the influence of biologically active additives (dietary supplements) on hair growth, a clear understanding of the basic mechanisms underlying this process is necessary. Hair is a derivative of an epidermis growing from a hair follicle, a complex structure located in a dermis. The hair growth cycle consists of three main phases:
- Anagen (growth phase): The longest phase lasting from 2 to 7 years for hair on the head. During the anagen, the cells of the hair follicles are actively divided, forming a new hair, which moves up the follicle. The length of the anagen determines the maximum hair length.
- Katagen (transition phase): A short phase lasting about 2-3 weeks. During the catagen, the hair growth ceases, the hair follicle is reduced, and the hair follicle is separated from the dermal papilla, which supplies it with nutrients.
- Telogen (Phase Salm): The shortest phase lasting about 3 months. During the heterogene, the hair remains in the follicle, but does not grow. At the end of the heterogene, the hair falls out (exogen), and the follicle returns to the anagen phase, launching a new growth cycle.
Hair growth is influenced by many factors, including genetics, hormonal background, nutrition, stress and general health. Violation of any of these factors can lead to a slowdown in hair growth, their thinning and loss.
1.1. The role of hormones in hair growth:
Androgens, such as testosterone and digidrotestosterone (DGT), play a key role in the regulation of hair growth. DGT, formed from testosterone under the influence of a 5-alpha reductase enzyme, is associated with receptors in hair follicles, causing their miniaturization and reduction in the anagen phase. This is especially true for androgenetic alopecia (yeah), or male/female baldness. Estrogens, on the contrary, usually have a stimulating effect on hair growth, prolonging the anagen phase. Pregnancy characterized by a high level of estrogen is often accompanied by an improvement in the condition of the hair, which can worsen after childbirth with a fall in estrogen levels.
1.2. The effect of nutrition on hair growth:
Hair follicles are metabolically active structures that require the constant intake of nutrients for normal growth. The deficiency of certain vitamins and minerals can negatively affect the health of the hair. Key nutrients necessary for healthy hair growth include:
- Protein: The hair consists mainly of keratin, protein. Insufficient protein consumption can lead to a slowdown in hair growth and their thinning.
- Iron: Iron is necessary for transferring oxygen to hair follicles. Iron deficiency (iron deficiency anemia) is a common cause of hair loss, especially in women.
- Zinc: Zinc is involved in many enzymatic processes necessary for hair growth. Zinc deficiency can lead to hair loss and other problems with the scalp.
- Biotin (Vitamin B7): Biotin is necessary for keratin synthesis. Although the Biotin deficiency is rare, its additives are often used to strengthen hair and nails.
- Vitamin D: Vitamin D plays a role in the regulation of the hair growth cycle. The low level of vitamin D is associated with hair loss.
- Vitamin C: Vitamin C is an antioxidant and is necessary for the synthesis of collagen, an important component of the connective tissue surrounding the hair follicles.
- Vitamin E: Vitamin E is an antioxidant that protects the hair follicles from damage to free radicals.
- Omega-3 fatty acids: Omega-3 fatty acids have anti-inflammatory properties and can help improve the health of the scalp and hair growth.
2. Overview of the most popular dietary supplements for hair growth and scientific data on their effectiveness:
The market for hair growth is huge, and consumers are offered a wide range of products promising to improve the condition of the hair, speed up their growth and prevent loss. It is important to critically evaluate scientific data confirming the effectiveness of these additives, and not rely solely on marketing statements.
2.1. Biotin:
Biotin, also known as vitamin B7, is one of the most popular ingredients in hair dietary supplements. It plays an important role in the metabolism of fatty acids, amino acids and glucose necessary for the normal growth of cells.
- Scientific research: Biotin deficiency can lead to hair loss, fragility of nails and skin problems. However, the Biotin deficiency is relatively rare, especially in people who eat balanced. Most of the studies that demonstrate the effectiveness of biotin in relation to hair growth have been conducted in public with a confirmed deficit of biotin. Studies that evaluate the influence of biotin on hair growth in people without biotin deficiency give conflicting results. Some studies show a slight improvement, while others do not find any effect.
- Conclusion: Reception of biotin can be useful for people with a confirmed deficit of biotin. However, there is no convincing evidence that biotin supplements improve hair growth in people without deficiency.
2.2. Collagen:
Collagen is a protein that forms the basis of connective tissue in the body, including skin, hair and nails. Collagen contains amino acids necessary for the synthesis of keratin, the main building material of the hair.
- Scientific research: Some studies show that collagen additives can improve skin elasticity and reduce wrinkles. However, studies that directly assess the effect of collagen on hair growth are less. Some small studies show that collagen additives can increase hair thickness and reduce their loss. The mechanism of action of collagen on hair growth is not fully studied, but it is assumed that it can stimulate the synthesis of keratin and improve the blood supply to the hair follicles.
- Conclusion: Preliminary data indicate that collagen additives can have a positive effect on hair growth, but additional studies are needed to confirm these results.
2.3. Iron:
Iron is necessary for transferring oxygen to hair follicles. Iron deficiency (iron deficiency anemia) is a common cause of hair loss, especially in women.
- Scientific research: Numerous studies confirm the relationship between iron deficiency and hair loss, especially bodyogenic hair loss (Telogen Effluvium). Iron additives can help restore normal hair growth in people with iron deficiency. However, the use of iron without deficiency can be harmful, since an excess of iron can lead to oxidative stress and tissue damage.
- Conclusion: Iron should be considered only in people with a confirmed iron deficiency established by a doctor on the basis of blood tests.
2.4. Zinc:
Zinc is involved in many enzymatic processes necessary for hair growth. Zinc deficiency can lead to hair loss, growth of growth and other problems with the scalp.
- Scientific research: Zinc deficiency is associated with various forms of hair loss, including heterogene hair loss and androgenetic alopecia. Zinc supplements can help improve hair growth in people with zinc deficiency. However, an excess of zinc can also be harmful, since it can prevent the assimilation of other minerals, such as copper.
- Conclusion: Taking zinc should be considered only in people with a confirmed zinc deficiency established by a doctor on the basis of a blood test.
2.5. Vitamin D:
Vitamin D plays a role in the regulation of the hair growth cycle. The low level of vitamin D is associated with hair loss.
- Scientific research: Some studies show the relationship between the low level of vitamin D and various forms of hair loss, including heterogene hair loss and nesting alopecia. Vitamin D additives can help improve hair growth in people with vitamin D.
- Conclusion: The intake of vitamin D should be considered only in people with confirmed vitamin D deficiency established by the doctor on the basis of blood tests.
2.6. Omega-3 fatty acids:
Omega-3 fatty acids have anti-inflammatory properties and can help improve the health of the scalp and hair growth.
- Scientific research: Some studies show that the supplements of omega-3 fatty acids can improve hair density and reduce their loss. The mechanism of action of omega-3 fatty acids for hair growth has not been fully studied, but it is assumed that they can reduce the scalp and improve the blood supply to the hair follicles.
- Conclusion: The supplements of omega-3 fatty acids can be useful to improve hair health, but additional studies are needed to confirm these results.
2.7. Plant extracts:
Many hair growth dietary supplements contain plant extracts, such as:
- SAW Palmetto palm extract: It is believed that the Extract of the Serenia palm is blocking the 5-alpha reductase enzyme that turns testosterone into dihydrotestosterone (DGT), a hormone that promotes hair loss with androgenetic alopecia.
- Scientific research: Some studies show that the Extract of the Palm Cerenia can be effective in reducing hair loss with androgenetic alopecia, especially in men. However, additional studies are needed to confirm these results and determine the optimal dosage.
- Green Tea Extract (Green Tea Extract): Contains antioxidants that can protect hair follicles from damage to free radicals.
- Scientific research: Some studies show that green tea extract can stimulate hair growth and reduce their loss.
- Horsetail extract of field (Horsetail Extract): Contains silicon, which is considered important for hair health.
- Scientific research: Scientific data on the effectiveness of horsetail extract with respect to hair growth is limited.
3. Factors affecting the effectiveness of dietary supplements for hair growth:
The effectiveness of dietary supplements for hair growth can vary depending on many factors, including:
- The cause of hair loss: Bades can be more effective for the treatment of hair loss caused by a deficiency of nutrients than for the treatment of hair loss caused by genetic factors or hormonal disorders.
- Dosage and duration of the reception: The dosage and duration of dietary supplements must comply with the recommendations of the manufacturer and take into account the individual characteristics of the body.
- Individual characteristics of the body: The reaction to dietary supplements can vary from person to person depending on genetics, metabolism and general health.
- The composition of the dietary supplement: The composition of the dietary supplement must be carefully studied to make sure that it contains the necessary ingredients in effective dosages. It is important to choose dietary supplements from reliable manufacturers that guarantee the quality and safety of their products.
- Simultaneous intake of other drugs and dietary supplements: Some drugs and dietary supplements can interact with each other, reducing the effectiveness or increasing the risk of side effects. It is necessary to inform the doctor about all medicines and dietary supplements that you take.
4. The risks and side effects of taking dietary supplements for hair growth:
Reception of dietary supplements for hair growth is not always safe. It is important to know about possible risks and side effects:
- Allergic reactions: Some people can be allergic to certain ingredients contained in dietary supplements.
- Interaction with drugs: Some dietary supplements can interact with medicines by changing their effectiveness or increasing the risk of side effects.
- Side effects from the gastrointestinal tract: Some dietary supplements can cause disorders of the gastrointestinal tract, such as nausea, vomiting, diarrhea or constipation.
- Overdose: Reception of too much dietary supplements can lead to an overdose and serious side effects.
- Poor product: There are many low -quality dietary supplements on the market that may contain harmful ingredients or not contain the ingredients declared on the label.
5. Recommendations for the choice and use of dietary supplements for hair growth:
- Consult a doctor: Before you start taking any dietary supplements for hair growth, you need to consult a doctor to determine the cause of hair loss and exclude other diseases. The doctor may prescribe blood tests to identify a deficiency of nutrients and evaluate the general state of health.
- Choose dietary supplements from reliable manufacturers: Choose dietary supplements from reliable manufacturers that guarantee the quality and safety of your products. Look for dietary supplements certified by independent organizations.
- Read the label carefully: Carefully read the Bad label to find out about its composition, dosage and possible side effects.
- Follow the recommended dosage: Do not exceed the recommended dosage of dietary supplements.
- Tell the doctor about all the medicines and dietary supplements that you accept: Some medicines and dietary supplements can interact with each other.
- Follow your condition: If you notice any side effects after the start of taking Bad, stop taking it and consult a doctor.
- Be realistic in your expectations: Bades are not a miraculous tool for hair growth. They can help improve the condition of the hair, but cannot completely stop hair loss caused by genetic factors or hormonal disorders.
- Consider other treatment methods: In addition to dietary supplements, there are other methods of treating hair loss, such as minoxidil and finsteride. Discuss with the doctor all possible treatment options.
- Improve your lifestyle: A healthy lifestyle, including a balanced diet, sufficient sleep and regular physical exercises, can help improve hair health.
6. Promising areas of research in the field of dietary supplements for hair growth:
- Studying the role of microbioma of the scalp: Microbia of the scalp plays an important role in hair health. Studies show that the imbalance of the microbioma of the scalp can contribute to hair loss. The development of dietary supplements aimed at restoring a healthy microbioma of the scalp can be a promising area.
- Development of dietary supplements aimed at improving the blood supply to the hair follicles: Improving the blood supply to the hair follicles can contribute to their growth and strengthening. The development of dietary supplements containing ingredients that improve blood circulation may be a promising area.
- Using nanotechnologies to deliver nutrients to hair follicles: Nanotechnologies can be used to deliver nutrients directly to hair follicles, increasing their effectiveness.
- Personalized approach to the choice of dietary supplements: Genetic testing can help determine the individual needs of the body in nutrients and choose dietary supplements that are most effective for a given person.
7. Regulatory aspects of dietary supplements for hair growth:
In different countries, there are different rules governing the production and sale of dietary supplements. In some countries, dietary supplements are regulated as food, and in others as drugs. It is important to choose dietary supplements that meet safety and quality requirements established by regulatory authorities. In the USA, dietary supplements are regulated by FDA (sanitary supervision of the quality of food and medicines) as food, and not as drugs. This means that FDA does not require dietary supplements to prove their effectiveness or safety before they go on sale. However, FDA can take measures against dietary supplements if they make false or misleading statements about their products. In the European Union, the Bada is regulated by the Directive of 2002/46/EC. This directive establishes requirements for the composition, labeling and safety of dietary supplements.
8. The future of dietary supplements for hair growth:
The development of science and technology opens up new opportunities for the development of more effective and safe dietary supplements for hair growth. In the future, one can expect the appearance of dietary supplements based on a deeper understanding of the biology of hair growth, developed using nanotechnologies and adapted to the individual needs of each person. However, it is important to remember that dietary supplements are not a panacea from hair loss. They can be useful as an addition to other methods of treatment and a healthy lifestyle. A critical assessment of scientific data, a consultation with a doctor and the choice of quality products from reliable manufacturers are key success factors in the fight for healthy and beautiful hair.