Bades against hair loss: what to choose

Bades against hair loss: what to choose? Detailed guide for effective nutrients

Hair loss is a common problem affecting men and women of all ages. There are many reasons for this: genetics, stress, hormonal malfunctions, malnutrition, medication, autoimmune diseases and other factors. Although specialized medical procedures and drugs can be effective, many people are looking for softer, natural solutions to maintain hair health and prevent their loss. In this context, dietary supplements (biologically active additives) act as a potential assistant, providing the body with the necessary nutrients, the deficiency of which can contribute to thinning and hair loss.

However, a wide range of dietary supplements in the market creates certain difficulties when choosing. It is important to understand which nutrients are really important for the health of the hair, in what forms they are better absorbed, and what factors should be taken into account when choosing a specific product. This article is a detailed guide that will help you understand the world of dietary supplements against hair loss and make a conscious choice based on scientific data and practical recommendations.

1. Key nutrients for hair health:

Hair health directly depends on the presence of a sufficient amount of certain vitamins, minerals and other biologically active substances in the body. The deficiency of these nutrients can lead to a weakening of hair follicles, a slowdown in hair growth, thinning and, ultimately, to loss. Consider the main nutrients necessary to maintain hair health:

• Vitamin A (retinol and carotenoids): Vitamin A plays an important role in the growth and differentiation of cells, including the cells of the hair follicles. It also contributes to the production of sebum, which moisturizes the scalp and prevents dry hair.

  • Sources: The liver, fish oil, egg yolks (retinol), carrots, sweet potatoes, spinach (carotenoids).
  • Optimal shape in dietary supplements: Retinol acetate, retinol palmitate (for those who need a quick effect), beta-carotene (safer, as it turns into vitamin A in the body as necessary).
  • Cautions: An excess of vitamin A can be toxic, so it is important to observe the recommended dosage. Pregnant women should consult a doctor.

• B vitamins B (Biotin, B12, Folic Acid, Pantothenic Accid): Group B vitamins, especially biotin (B7), play a key role in the metabolism of amino acids, which are the construction blocks of proteins, including keratin – the main protein of the hair. Vitamin B12 is necessary for the formation of red blood cells, which cause oxygen and nutrients to hair follicles. Folic acid is involved in the division of cells and tissue growth. Pantotenic acid (B5) contributes to the health of the scalp and hair strengthening.

  • Sources: Eggs, liver, meat, fish, dairy products, whole grain products, legumes, green leafy vegetables.
  • Optimal shape in dietary supplements: Biotin, methylcobalamin (active form B12), methylphulatory (active form of folic acid), calcium pantotenate.
  • Cautions: Biotin can affect the results of some laboratory tests, so it is important to inform the doctor about taking biotin before passing the tests.

• Vitamin C (ascorbic acid): Vitamin C is a powerful antioxidant that protects the hair follicles from damage to free radicals. It is also necessary for the synthesis of collagen, which strengthens the hair and improves its elasticity. In addition, vitamin C improves the absorption of iron, important for the health of hair.

  • Sources: Citrus fruits, berries, pepper, broccoli, spinach.
  • Optimal shape in dietary supplements: Ascorbic acid, calcium ascorbate (softer form for people with sensitive stomach), liposomal vitamin C (is better absorbed).
  • Cautions: High doses of vitamin C can cause stomach disorder.

• Vitamin D (cholegalciferol): Vitamin D plays a role in the growth and development of hair. Studies show that vitamin D deficiency can be associated with alopecia (hair loss).

  • Sources: Fish oil, egg yolks, enriched products, sunlight.
  • Optimal shape in dietary supplements: Vitamin D3 (cholecalciferol), which is better absorbed than vitamin D2 (ergocalciferol).
  • Cautions: An excess of vitamin D can lead to hypercalcemia (an increased level of calcium in the blood).

• Vitamin E (Tokoferol): Vitamin E is another powerful antioxidant that protects the hair follicles from damage to free radicals and improves blood circulation in the scalp.

  • Sources: Vegetable oils, nuts, seeds, green leafy vegetables.
  • Optimal shape in dietary supplements: D-alpha-tocopherol (natural form of vitamin E), mixed tocopherols.
  • Cautions: High doses of vitamin E can interact with some drugs.

• Iron (Ferrum): Iron is necessary for transferring oxygen to hair follicles. Iron deficiency is one of the most common causes of hair loss, especially in women.

  • Sources: Red meat, liver, legumes, green leafy vegetables.
  • Optimal shape in dietary supplements: Ferrum bisglicinate (easier is absorbed and causes less side effects than other forms of iron), ferrum sulfate (can cause constipation).
  • Cautions: Iron intake should be monitored, since its excess can be dangerous. It is recommended to take a blood test to the level of ferritin before taking dietary supplements with iron. Vitamin C improves iron absorption.

• Zinc (zincum): Zinc is involved in the growth and restoration of fabrics, including hair follicles. It also helps to maintain the operation of the sebaceous glands that moisturize the scalp. Zinc deficiency can lead to hair loss, dandruff and itching of the scalp.

  • Sources: Seafood, meat, nuts, seeds, whole grain products.
  • Optimal shape in dietary supplements: Zinc Picoline (better absorbed), zinc citrate, zinc gluconate.
  • Cautions: High doses of zinc can reduce copper assimilation.

• Selenium (Selenium): Selenium is an antioxidant that protects the hair follicles from damage by free radicals. It is also necessary for the synthesis of thyroid hormones, which play an important role in hair growth.

  • Sources: Brazilian nuts, seafood, meat, eggs.
  • Optimal shape in dietary supplements: Seleenometionine (better absorbed), sodium selenite.
  • Cautions: An overabundance of selenium can be toxic.

• Magnus (Magnesium): Magnesium is involved in many biochemical processes in the body, including protein synthesis and energy metabolism. Magnesium deficiency can lead to stress, which is one of the causes of hair loss.

  • Sources: Green sheet vegetables, nuts, seeds, legumes, whole grain products.
  • Optimal shape in dietary supplements: Magnesium glycinate (is easier to digest and has a calming effect), magnesium citrate, magnesium tronate.
  • Cautions: High doses of magnesium can cause diarrhea.

• Omega-3 fatty acids (EPA and DHA): Omega-3 fatty acids have anti-inflammatory properties and improve blood circulation in the scalp, which contributes to hair growth.

  • Sources: Fat fish (salmon, mackerel, sardins), linen seed, chia seeds, walnuts.
  • Optimal shape in dietary supplements: Fish oil, krill oil, vegan sources Omega-3 (algae oil).
  • Cautions: Fish oil can cause fishing.

• Keratin (keratin): Keratin is the main protein of which the hair consists of. The intake of keratin in the form of dietary supplements can help strengthen hair and improve their structure.

  • Sources: Bad.
  • Optimal shape in dietary supplements: Hydrolyzed keratin (better absorbed).
  • Cautions: Individual intolerance is possible.

• Collagen (Collagen): Collagen is another important protein that supports the hair structure and improves its elasticity.

  • Sources: Bades, bone broth.
  • Optimal shape in dietary supplements: Hydrolyzed collagen (better absorbed), type I and III collagen (for hair, skin and nails).
  • Cautions: Individual intolerance is possible.

• L-Cysteine ​​(L-Cysteine): L-cysteine ​​is an amino acid that is a component of keratin. It helps to strengthen hair and improve their structure.

  • Sources: Bades, meat, eggs, dairy products.
  • Optimal shape in dietary supplements: L-cystein.
  • Cautions: Individual intolerance is possible.

2. Factors affecting the choice of dietary supplements:

When choosing a dietary supplement against hair loss, it is necessary to take into account a number of factors to ensure its effectiveness and safety:

• The cause of hair loss: It is important to determine the cause of hair loss in order to choose a dietary supplement that will be aimed at eliminating this reason. For example, if hair loss is associated with iron deficiency, it is necessary to choose dietary supplements containing iron. If the cause is stressed, then additives with magnesium or adaptogens can be useful.
• The composition of the dietary supplement: Learn the composition of the dietary supplement thoroughly. Make sure that it contains the necessary nutrients in a sufficient dosage and in an easily digestible form. Avoid dietary supplements with a large number of artificial additives, dyes and preservatives.
• Output form: Bades are available in various forms: tablets, capsules, powders, liquids. Choose a form that is most convenient for you. Capsules and tablets often have a protective shell, which prevents the stomach irritation. Liquid forms can be absorbed faster.
• Manufacturer: Give preference to dietary supplements from well -known and trusted manufacturers who have a good reputation and conduct quality control of their products. Look for quality certificates (for example, GMP).
• Individual features: Consider your individual characteristics, such as age, gender, state of health, the presence of allergies and medications taken. Before you get a dietary supplement, consult a doctor, especially if you have chronic diseases or take medications.
• Dosage: Strictly observe the recommended dosage indicated on the pack of dietary supplements. Do not exceed the dosage to avoid side effects.
• Reviews: Study the reviews of other people who took this dietary supplement. However, remember that reviews can be subjective and do not always reflect the real effectiveness of the product.
• Price: The price of dietary supplements is not always an indicator of its quality. Compare prices for different products and choose the best option, taking into account the composition and manufacturer.
• Compatibility with other dietary supplements and medicines: Make sure that the selected dietary supplement does not interact with other additives or medicines that you take. Some nutrients can enhance or weaken the action of each other.

3. Combinations of nutrients to enhance the effect:

Some nutrients work better in combination with each other, enhancing the positive effect on the health of the hair. Consider some effective combinations:

• Iron + vitamin C: Vitamin C improves iron absorption, which makes this combination especially useful for iron deficiency.
• Zinc + copper: Zinc can reduce the absorption of copper, therefore, when taking zinc, it is recommended to take it in combination with copper.
• Vitamin D + Vitamin K2: Vitamin K2 helps to direct calcium into the bones and teeth, preventing its deposition in soft tissues, which is important when taking vitamin D.
• Collagen + vitamin C: Vitamin C is necessary for the synthesis of collagen, so this combination can enhance the effect of collagen on the health of hair, skin and nails.
• Biotin + Zinc + Selenium: This combination provides comprehensive support for hair growth and strengthening.

4. Herbs and plant extracts in hair dietary supplements:

In addition to vitamins and minerals, hair dietary supplements often include various herbs and plant extracts that have useful properties:

• Saw Palmetto (Serenoa Repens): The Saw Palmetto extract blocks the action of dihydrotestosterone (DGT), a hormone that plays a role in the development of androgenic alopecia (baldness according to the male type).
• Hortel (Equisetum Arvense): Horsetail contains silicon, which strengthens the hair and improves its structure.
• Ginseng (Panax ginseng): Ginseng stimulates blood circulation in the scalp and promotes hair growth.
• Green Tea Extract (Camellia sinensis): Green tea extract contains antioxidants that protect hair follicles from damage to free radicals.
• Rosemary (Rosmarinus officinalis): Rosemary improves blood circulation in the scalp and stimulates hair growth.
• Nettle (nettle dioica) Nettle contains vitamins and minerals that are necessary for hair health. It also has anti -inflammatory properties.
• Bhringraj (eclipta alba): Bhringezh is an Ayurvedic plant that is traditionally used to strengthen hair and stimulate their growth.

5. Analyzes for determining deficits:

Before taking dietary supplements, it is recommended to take blood tests to determine which nutrients you do not have enough. This will help choose a dietary supplement that will be aimed at eliminating specific deficits.

• General blood test (UAC): Shows the level of hemoglobin and red blood cells, which allows you to identify anemia (iron deficiency).
• Ferritin level: Ferritin is a protein that stores iron in the body. Analysis of the level of ferritin allows you to evaluate iron reserves in the body.
• Vitamin D level: Shows the level of vitamin D in the blood.
• Vitamin B12 level: Shows the level of vitamin B12 in the blood.
• Qing level: Shows the level of zinc in the blood.
• Analysis for thyroid hormones (TS, T3, T4): Allows you to identify violations in the thyroid gland that can affect the health of the hair.

6. Dietary dietary supplements for different types of hair loss:

Different types of hair loss can require different approaches to treatment and, accordingly, different dietary supplements.

• Androgenic alopecia (baldness by male type): Dietary supplements containing Saw Palmetto can help block the DGT and slow down hair loss. B vitamins B and zinc are also useful.
• Telogene alopecia (hair loss caused by stress or other factors): Bades containing adaptogens (for example, ashvaganda), magnesium and B vitamins can help cope with stress and restore hair growth.
• Diffuse hair loss (uniform thinning of hair throughout the head): Bades containing iron, zinc, biotin and B vitamins can help strengthen hair and stimulate their growth.
• Focal alopecia (hair loss with spots): Treatment of focal alopecia usually requires drug intervention. Bades can be used as additional therapy to maintain hair health and strengthen the immune system. Vitamin D can be useful, as studies associate its deficiency with this problem.

7. Examples of dietary supplements and their composition:

Here are several examples of popular dietary supplements against hair loss and consider their composition:

• Solgar Biotin: Contains a high dose of biotin (5000 mcg or 10,000 mcg). Suitable for people with a deficiency of biotin.
• Nature’s Bounty Hair, Skin & Nails: Contains biotin, vitamin C, vitamin E and zinc. Provides comprehensive support for the health of hair, skin and nails.
• Viviscal Extra Strength: Contains Aminomar C ™ (a complex of sea proteins), vitamin C, zinc and biotin. Designed to strengthen hair and stimulate their growth.
• Nutrafol: Contains Saw Palmetto, Ashwagandha, Marine Collagen and other plant extracts. Designed for a comprehensive solution to the problem of hair loss.
• Perfectil: Contains vitamins of group B, iron, zinc, selenium, biotin and other nutrients. Provides comprehensive support for the health of hair, skin and nails.

8. How to evaluate the effectiveness of dietary supplement:

The effectiveness of the dietary supplement can be evaluated according to the following criteria:

• Reducing hair loss: Hair loss should become less intense.
• Improving hair growth: Hair should begin to grow faster.
• Hair strengthening: Hair should become stronger and more elastic.
• Improving the appearance of hair: Hair should become more shiny and healthy.

Typically, it takes several months to assess the effectiveness of Bad (at least 3-6). It is important to keep a diary in which you will celebrate changes in the state of the hair. You can also take photos of hair before and after the start of receiving dietary supplements for comparison.

9. Possible side effects:

When taking dietary supplements, side effects may occur, especially when the recommended dosage is exceeded. The most common side effects include:

• Stomach disorder (nausea, vomiting, diarrhea, constipation):
• Allergic reactions (skin rash, itching, edema):
• Interaction with drugs:

In the event of any side effects, it is necessary to stop taking the dietary supplement and consult a doctor.

10. The importance of an integrated approach:

It is important to understand that dietary supplements are not a magic pill that instantly solves the problem of hair loss. They can be effective only within the framework of an integrated approach, which includes:

• Healthy nutrition: Eat food rich in vitamins, minerals and proteins.
• Sufficient sleep: Try to sleep at least 7-8 hours a day.
• Stress management: Find the ways to cope with stress, such as yoga, meditation or walking in the fresh air.
• Correct hair care: Use soft shampoos and air conditioners, avoid frequent hair dryer and ironing, protect the hair from the sun.
• Consultation with a doctor: Contact the doctor to diagnose and determine the cause of hair loss.

In conclusion, the choice of dietary supplement against hair loss is an individual process that requires a thorough study and a conscious approach. We hope that this article helped you figure out the world of nutrients and make the right choice for the health of your hair. Remember the importance of an integrated approach and consultation with a doctor.