What dietary supplement will help grow long hair

What dietary supplements will help grow long hair: a detailed guide

I. Understanding hair growth: the foundation for choosing dietary supplements

1. Hair growth cycle: three phases.

   • Anagen (growth phase): The longest phase that determines the length of the hair. Duration varies from 2 to 7 years, depending on genetics. The longer an anagen, the longer the hair can grow. In this phase, the cells of the hair follicle are actively divided, forming a new hair. The nutrition of the hair onion is critical of healthy and rapid growth in anagen.
   • Katagen (transition phase): A shorter phase lasting about 2-3 weeks. Hair growth stops, the hair follicle is reduced in size, and the connection between the hair and the follicle weakens. The blood supply to the follicle decreases.
   • Telogen (Phase Salm): It lasts about 3 months. The hair remains in the follicle, but no longer grows. At the end of the teenel, the old hair falls out, and the follicle returns to the anagen to start a new cycle.

2. Hair growth factors:

   • Genetics: The main factor that determines the growth rate, hair thickness and the duration of anagen. It is impossible to completely change the genetic predisposition, but it is possible to optimize the conditions for the maximum manifestation of genetic potential.
   • Age: With age, hair growth rate usually slows down, and their thickness decreases. This is due to hormonal changes and a decrease in the activity of hair follicles.
   • Nutrition: The lack of necessary vitamins and minerals can lead to a slowdown in hair growth, their thinning and loss. A balanced diet, rich in protein, iron, zinc and vitamins of group B, is necessary for the health of hair.
   • Hormones: Hormonal imbalance, especially in women (for example, during pregnancy, menopause, or with polycystic ovary syndrome (PCU)), can significantly affect hair growth.
   • Stress: Chronic stress can lead to hebogen hair loss (Telogen Effluvium), when more hair than usual, goes into the heterogene phase and fall out.
   • Health status: Some diseases, such as anemia, thyroid diseases and autoimmune diseases, can affect hair growth.
   • Hair care: Aggressive combing, frequent use of hot styling tools, chemical curls and staining can damage hair and slow down their growth.

3. When is it worth considering dietary supplements?

   • Dietary restrictions: Vegetarianism, veganism and other dietary restrictions can lead to a deficiency of certain vitamins and minerals necessary for hair growth.
   • Disadvantage of nutrients: A blood test can show a deficiency of certain vitamins and minerals. In this case, dietary supplements can help update the deficit.
   • Stress and fatigue: Chronic stress can deplete nutrient reserves in the body necessary for the health of the hair.
   • After pregnancy and breastfeeding: After pregnancy and breastfeeding, the level of hormones can fluctuate, which can lead to hair loss. Bades can help restore the balance of nutrients.
   • General condition of the hair: If the hair looks dull, brittle and slowly grow, dietary supplements can help improve their condition.

II. Key vitamins and minerals for hair growth: scientific rationale

1. Biotin (Vitamin B7):

   • Role: Participates in the metabolism of fats, carbohydrates and proteins necessary for cell growth, including cells of hair follicles. Promotes the production of keratin, the main protein, which makes the hair.
   • Scientific data: Several studies have shown that biotin deficiency can lead to hair loss and fragility of nails. Reception of biotin as an additive can improve hair growth and strengthen them, especially in people with a deficiency of biotin. However, it is important to note that the Biotin deficiency is relatively rare.
   • Dosage: It is usually recommended a dosage from 2.5 mg to 5 mg per day. It is important to consult a doctor before taking the appointment in order to avoid overdose and side effects.
   • Sources: Eggs, nuts, seeds, liver, fish.

2. Vitamin D:

   • Role: Plays an important role in the regulation of hair growth. It is believed that vitamin D is involved in the formation of new hair follicles.
   • Scientific data: Studies have shown the relationship between vitamin D deficiency and hair loss, including focal alopecia. Taking vitamin D as an additive can help stimulate hair growth, especially in people with vitamin D.
   • Dosage: The dosage depends on the level of vitamin D in the blood. It is usually recommended a dosage from 1000 to 4000 IU per day. Be sure to consult a doctor to determine the optimal dosage.
   • Sources: Bold fish (salmon, tuna, mackerel), egg yolks, enriched products (milk, flakes), sunlight.

3. Iron:

   • Role: It is necessary to transport oxygen to cells, including cells of hair follicles. Iron deficiency can lead to anemia, which is one of the most common causes of hair loss.
   • Scientific data: Studies have shown that in women with hair loss, a low blood iron level is often observed. Iron intake as an additive can help improve hair growth, especially in people with iron deficiency.
   • Dosage: The dosage depends on the level of iron in the blood and the degree of anemia. It is usually recommended a dosage from 18 mg to 45 mg per day. Iron should be carried out under the supervision of a doctor, since an overdose of iron can be dangerous.
   • Sources: Red meat, liver, legumes, spinach, enriched products (flakes).

4. Zinc:

   • Role: Participates in the growth and restoration of tissues, including cells of hair follicles. He plays an important role in maintaining the work of the sebaceous glands, which ensure hair moisture.
   • Scientific data: Zinc deficiency can lead to hair loss, dry scalp and dandruff. Taking zinc as an additive can help improve hair growth and strengthen them, especially in people with zinc deficiency.
   • Dosage: It is usually recommended a dosage from 8 mg to 11 mg per day. High doses of zinc can prevent the assimilation of copper, so it is important to observe the recommended dosage.
   • Sources: Meat, seafood, nuts, seeds, legumes.

5. Vitamin C:

   • Role: Antioxidant, protects the cells from damage by free radicals. It is necessary for the production of collagen, which is an important component of hair. Improves the absorption of iron.
   • Scientific data: Vitamin C can help strengthen hair and prevent its fragility.
   • Dosage: It is usually recommended a dosage from 75 mg to 90 mg per day.
   • Sources: Citrus fruits, berries, pepper, broccoli.

6. B vitamins B (B1, B2, B3, B5, B6, B9, B12):

   • Role: They play an important role in the metabolism of energy and cell growth, including the cells of hair follicles. They support the health of the nervous system, which can help reduce stress, which is one of the causes of hair loss.
   • Scientific data: B vitamins deficiency can lead to hair loss, dry scalp and dandruff. Reception of group B vitamins as an additive can help improve hair growth and strengthen them.
   • Dosage: The dosage depends on the specific vitamin of group B. It is recommended to take a complex of B vitamins in to provide all the necessary nutrients.
   • Sources: Meat, fish, eggs, dairy products, whole grain products, legumes, vegetables.

7. Vitamin E:

   • Role: Antioxidant, protects the cells from damage by free radicals. Improves blood circulation in the scalp, which can stimulate hair growth.
   • Scientific data: Vitamin E can help strengthen hair and prevent its fragility.
   • Dosage: It is usually recommended a dosage from 15 mg per day.
   • Sources: Nuts, seeds, vegetable oils, green leafy vegetables.

III. Amino acids and other hair growth compounds: support for structure and functions

1. L-Cistein:

   • Role: The amino acid, which is part of keratin, the main protein, of which the hair consists of. Participates in the formation of disulfide bonds that give hair strength and elasticity to the hair.
   • Scientific data: Reception of L-cysteine ​​as an additive can help strengthen hair and prevent its fragility.
   • Dosage: It is usually recommended a dosage from 500 mg to 1000 mg per day.

2. L-Lisin:

   • Role: The amino acid necessary for the synthesis of collagen, which is an important hair component. Improves the absorption of iron.
   • Scientific data: L-lyzine deficiency can lead to hair loss. Reception of L-lysine as an additive can help improve hair growth, especially in people with iron deficiency.
   • Dosage: It is usually recommended a dosage from 500 mg to 1000 mg per day.

3. MSM (methyl sulfonylmetatan):

   • Role: The source of the sulfur necessary for the production of collagen and keratin. It has anti -inflammatory properties that can help improve the health of the scalp.
   • Scientific data: MSM can help strengthen hair and accelerate their growth.
   • Dosage: It is usually recommended a dosage from 1000 mg to 3000 mg per day.

4. Collagen:

   • Role: Protein, which is the main building material for hair, skin and nails. Improves elasticity and strength of hair.
   • Scientific data: Reception of collagen as an additive can help strengthen hair and prevent its fragility.
   • Dosage: It is usually recommended a dosage from 5 g to 10 g per day.

5. Keratin:

   • Role: The main protein from which the hair consists of. Taking keratin as an additive can help strengthen hair and improve their structure.
   • Scientific data: The intake of keratin as an additive can help strengthen hair and prevent their fragility.
   • Dosage: The dosage varies depending on the product. Follow the instructions on the packaging.

IV. Plant extracts for hair growth: ancient secrets and modern research

1. SAW Palmetto palm extract:

   • Role: The enzyme 5-alpha reductase is blocking, which turns testosterone into dihydrotestosterone (DGT). DGT is one of the main causes of hair loss in men and women.
   • Scientific data: Studies have shown that the serene palm extract can help slow down hair loss and stimulate their growth.
   • Dosage: It is usually recommended a dosage from 160 mg to 320 mg per day.

2. Green tea extract:

   • Role: Contains antioxidants that protect the cells from damage to free radicals. It has anti -inflammatory properties that can help improve the health of the scalp.
   • Scientific data: Green tea extract can help stimulate hair growth and prevent their loss.
   • Dosage: The dosage varies depending on the product. Follow the instructions on the packaging.

3. Horsetail extract of the field:

   • Role: Contains silicon, which is an important hair component. Strengthens hair and improves its elasticity.
   • Scientific data: Field horsetail extract can help strengthen the hair and prevent their fragility.
   • Dosage: The dosage varies depending on the product. Follow the instructions on the packaging.

4. Burdock root extract:

   • Role: Improves blood circulation in the scalp, stimulates hair growth and prevents their loss. It has anti -inflammatory and antibacterial properties that can help improve the health of the scalp.
   • Scientific data: Slub extract can help strengthen hair and stimulate their growth.
   • Dosage: The dosage varies depending on the product. Follow the instructions on the packaging.

5. Rosemary extract:

   • Role: It stimulates blood circulation in the scalp, improves hair growth and prevents their loss. It has antioxidant and anti -inflammatory properties.
   • Scientific data: Studies have shown that rosemary extract can be an effective tool for stimulating hair growth.
   • Dosage: The dosage varies depending on the product. Follow the instructions on the packaging.

V. How to choose and take dietary supplements for hair growth: Practical tips

1. Consultation with a doctor:

   • Before taking any dietary supplements, it is necessary to consult a doctor. The doctor will be able to evaluate your health status, determine the possible causes of hair loss and choose the most suitable dietary supplements.
   • It is important to inform the doctor about all the medications and dietary supplements, as some of them can interact with each other.

2. Blood test:

   • A blood test can help identify a deficiency of certain vitamins and minerals that can cause hair loss. Based on the results of the analysis, the doctor will be able to choose the optimal dosage of dietary supplements.

3. The choice of quality products:

   • Choose dietary supplements from famous and reliable manufacturers.
   • Pay attention to the composition of the product. Make sure that the composition indicates all the necessary vitamins, minerals and plant extracts in the necessary dosages.
   • Look for products that have undergone an independent laboratory check.
   • Avoid products containing artificial dyes, flavors and preservatives.

4. Dosage compliance:

   • Strictly observe the recommended dosage indicated on the packaging.
   • An overdose of some vitamins and minerals can be dangerous to health.

5. Regular reception:

   • To achieve the best dietary results, it is necessary to take regularly for several months.
   • Do not expect instant results. Hair growth is a slow process, and in order to see visible changes, it will take time.

6. Balanced nutrition:

   • Bades do not replace a balanced diet. It is important to adhere to a healthy diet, rich in protein, iron, zinc and vitamins of group B.

7. Hair care:

   • In addition to taking dietary supplements, it is necessary to properly care for the hair. Use soft shampoo and air conditioning, avoid frequent use of hot tools for styling and chemical curling.

8. Monitoring of the results:

   • Keep a diary in which note the changes in the state of the hair. This will help you evaluate the effectiveness of dietary supplements and, if necessary, adjust the course of treatment.

9. Possible side effects:

   • Some dietary supplements can cause side effects, such as stomach disorder, nausea and headache. If you notice any side effects, stop taking a dietary supplement and consult a doctor.

VI. Bad for various types of hair loss: individual approach

1. Androgenic alopecia:

   • Androgenic alopecia is a genetically determined hair loss, which is more common in men, but can also occur in women.
   • Dietary supplements that can help with androgenic alopecia:
     • Serene palm extract: blocks DGT, which is one of the main causes of androgenic alopecia.
     • BIOTIN: Improves hair growth and strengthens it.
     • Zinc: It is necessary for the health of hair follicles.

2. Telogen hair loss:

   • Telogen hair loss is a temporary hair loss, which can be caused by stress, pregnancy, illness or taking some drugs.
   • Bades that can help with hebogene hair loss:
     • Iron: necessary for transporting oxygen to cells, including cells of hair follicles.
     • Vitamin D: plays an important role in the regulation of hair growth.
     • B vitamins B: support the health of the nervous system, which can help reduce stress, which is one of the causes of telogen hair loss.

3. Focal alopecia:

   • Focal alopecia is an autoimmune disease that causes hair loss in certain areas of the scalp.
   • Bades that can help with focal alopecia:
     • Vitamin D: can help improve the immune function.
     • Zinc: It is necessary for the health of the immune system.
     • Probiotics: support the intestinal health, which can help improve the immune function.

VII. Common myths about dietary supplements for hair growth: we debunk errors

1. “Bades can instantly grow long hair.”

   • This is not true. Hair growth is a slow process, and in order to see visible changes, it will take time. Bades can help accelerate hair growth, but they cannot magically grow long hair in one night.

2. “The larger the dosage of dietary supplements, the better the result.”

   • This is not true. An overdose of some vitamins and minerals can be dangerous to health. Strictly observe the recommended dosage indicated on the packaging.

3. “All dietary supplements are equally effective.”

   • This is not true. The effectiveness of the dietary supplement depends on its composition, the quality of the ingredients and the individual characteristics of the body. Choose dietary supplements from famous and reliable manufacturers.

4. “Bad can completely cure hair loss.”

   • This is not always the case. Bades can help improve hair growth and strengthen it, but they cannot always completely cure hair loss, especially if it is caused by a serious disease.

5. “If dietary supplement helped my friend, then he will definitely help me.”

   • This is not always the case. Each organism is individual, and what helped one person may not help another.

VIII. Conclusion: Prospects and a reasonable approach

Bades can be a useful addition to a healthy lifestyle and hair care. However, it is important to remember that they are not a panacea and cannot replace a balanced diet, proper hair care and consultation with a doctor. Take the selection and reception of dietary supplements consciously, taking into account the individual needs of your body and the recommendations of specialists. Follow moderation and remember that hair health is the result of an integrated approach.