How to choose a dietary supplement for hair growth: expert advice

How to choose a dietary supplement for hair growth: expert advice

I. Understanding the basics: hair structure and factors affecting growth

Before plunging into the world of biologically active additives (dietary supplements), it is necessary to understand the basic principles of hair structure and factors that determine its growth. Hair is a complex structure, consisting mainly of keratin, protein, also present in the skin and nails. It grows from a hair follicle located in a dermis. The hair growth cycle consists of several phases:

• Anagen (growth phase): The longest phase lasts from 2 to 7 years. During this phase, the cells of the hair follicle are actively divided, forming a new hair. The length of the hair reached in Anagen is determined genetically and the duration of this phase.
• Katagen (transition phase): It lasts about 2-3 weeks. Hair growth stops, the hair follicle is reduced and the hair is separated from the bulb that feeds.
• Telogen (Phase Salm): It lasts about 3 months. The hair remains in the follicle, but does not grow. At the end of this phase, the hair falls out, and the cycle begins again with anagen.
• Exogen (falling phase): In fact, it is a part of the heterogene, during which the hair is pushed out by a new growing hair.

Many factors affect the growth of hair, including:

• Genetics: A genetic predisposition plays a key role in determining the density of the hair, the rate of growth and a tendency to baldness.
• Hormones: Hormonal balance, especially the level of androgens (male sex hormones), greatly affects hair growth. The imbalance of hormones can lead to hair loss, especially in women during menopause or after childbirth.
• Nutrition: Hair needs enough nutrients for normal growth. The deficiency of vitamins, minerals and proteins can lead to a slowdown in growth, thinning and hair loss.
• Age: With age, the hair growth rate slows down, and their density decreases.
• Stress: Chronic stress can negatively affect hair growth, causing premature loss.
• Medical conditions: Some diseases, such as thyroid diseases, autoimmune diseases and infections, can lead to hair loss.
• Medicines: Some drugs, such as antidepressants, anticoagulants and drugs for chemotherapy, can cause hair loss as a side effect.
• Hair care: Incorrect hair care, for example, frequent use of thermal appliances, aggressive dyeing and chemical curls, can damage the hair and slow down their growth.

Understanding these factors will help determine the cause of problems with hair growth and choose the most suitable dietary supplements.

II. Key components of dietary supplements for hair growth: vitamins, minerals and other ingredients

Bad for hair growth contains various components, each of which plays a certain role in maintaining hair health and stimulating their growth. It is important to know the action of each component in order to choose a dietary supplement that meets specific needs.

• B vitamins B:

  • Biotin (Vitamin B7): One of the most popular hair dietary supplements. Biotin is involved in the metabolism of fats, carbohydrates and proteins necessary for hair growth. Biotin deficiency can lead to hair loss and fragility of nails.
  • Niacin (Vitamin B3): Improves blood circulation in the scalp, which helps the delivery of nutrients to hair follicles.
  • Pantotenic acid (vitamin B5): Participates in the formation of Coenzyme A necessary for the normal functioning of hair follicles.
  • Vitamin B12 (cobalamin): It is necessary for the formation of red blood cells that transfer oxygen to hair follicles. Vitamin B12 deficiency can lead to anemia and hair loss.
  • Folic acid (vitamin B9): Participates in cell division and tissue growth, including hair.

• Vitamin A: It is important for the health of the scalp and the production of sebum, which moisturizes the hair. However, excess vitamin A can lead to hair loss.

• Vitamin C: An antioxidant that protects the hair follicles from damage by free radicals. It is also necessary for the synthesis of collagen, which strengthens the hair.

• Vitamin D: Participates in the regulation of the hair growth cycle. Vitamin D deficiency can lead to hair loss.

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

• Minerals:

  • Iron: It is necessary to transfer oxygen to hair follicles. Iron deficiency (anemia) is one of the most common causes of hair loss, especially in women.
  • Zinc: Participates in the synthesis of keratin protein necessary for hair growth. It also regulates the work of the sebaceous glands of the scalp.
  • Selenium: An antioxidant that protects the hair follicles from damage.
  • Magnesium: Participates in many enzymatic reactions necessary for hair growth.

• Other ingredients:

  • Amino acids (L-cysteine, L-metionine, l Lizin): Are building proteins, including keratin.
  • Keratin: Protein forming the basis of the hair. Adding keratin to dietary supplements can help strengthen hair and reduce its fragility.
  • Collagen: Protein that provides the strength and elasticity of the skin and hair.
  • SAW Palmetto palm extract: The enzyme 5-alpha reductase is blocking, which turns testosterone into dihydrotestosterone (DGT), a hormone that causes hair loss according to the male type.
  • Green tea extract: Contains antioxidants that protect hair follicles from damage.
  • Horsetail extract of the field: Contains silicon, which strengthens the hair and promotes its growth.
  • Pumpkin seed oil: Contains phytosterols that block DGT.
  • Sea collagen: The type of collagen obtained from sea sources, which is easily absorbed by the body and helps to strengthen hair.
  • MSM (methylsulfonylmetane): Organic compound of sulfur, which contributes to the synthesis of collagen and keratin.
  • Hyaluronic acid: Moisturizes the scalp and hair, making them more elastic and less brittle.
  • Coenzim q10: An antioxidant that protects the hair follicles from damage.

When choosing dietary supplements, it is important to pay attention to the composition and concentration of active ingredients. Not all components are equally effective for everyone.

III. Determining the cause of hair loss: diagnosis and consultation with a specialist

Before starting to take dietary supplements for hair growth, it is extremely important to determine the cause of hair loss. Self -medication can be ineffective and even harmful if the cause of hair lies lies in a serious disease.

• Consultation with a trichologist: A trichologist is a doctor specializing in hair and scalp diseases. The trichologist will conduct an inspection, collect an anamnesis, prescribe the necessary tests and make a diagnosis.
• Blood tests: Blood tests can help detect a deficiency of vitamins and minerals, hormonal imbalance and other diseases that can cause hair loss.
• Trichoscopy: Trichoscopy is a non -invasive method of studying hair and scalp with a special microscope. Trichoscopy allows you to assess the condition of hair follicles, hair structure and the presence of signs of inflammation.
• Phototrichogramma: A phototrichogram is a method that allows you to evaluate the density of the hair, their growth rate and hair ratio in different growth phases.
• Scalp biopsy: In rare cases, a scalp biopsy may be required to exclude skin diseases that cause hair loss.

Based on the results of the examination, the doctor will be able to determine the cause of hair loss and prescribe the appropriate treatment. Bades can be a useful addition to the main treatment, but should not replace it.

The most common causes of hair loss requiring a specialist consultation:

• Androgenic alopecia (baldness by male or female type): Genetically determined hair loss associated with the action of the hormone of DHT.
• Telogene loss: Temporary hair loss caused by stress, illness, childbirth or medication.
• Focal alopecia (nesting alopecia): Autoimmune disease in which the immune system attacks the hair follicles.
• Rickeeper alopecia: Hair loss associated with the formation of scars on the scalp that damage the hair follicles.
• Fungal scalp infections: They can cause inflammation and hair loss.
• Thyroid diseases: Hypothyroidism (reduced thyroid function) and hyperthyroidism (increased thyroid function) can cause hair loss.
• Iron deficiency (anemia): One of the most common causes of hair loss, especially in women.
• Ovarian polycystic ovary (SPKU): Hormonal violation that can cause hair loss, acne and other problems.

Independent diagnosis and treatment of hair loss can lead to a deterioration in the condition and tightening the hair restoration process.

IV. Criteria for choosing high -quality dietary supplements: composition, manufacturer, reviews and certification

After determining the cause of hair loss and consultation with a specialist, you can start choosing dietary supplements. It is important to pay attention to the following criteria:

• Composition:

  • Active ingredients: Make sure that the dietary supplement contains the necessary vitamins, minerals and other ingredients in sufficient concentrations. The concentration of active substances should be indicated on the label.
  • Synergy of ingredients: Some ingredients work better in combination with each other. For example, biotin and zinc can be more effective together than separately.
  • Lack of harmful additives: Avoid dietary supplements containing artificial dyes, flavors, preservatives and other harmful additives.
  • Output form: Choose the form of release that is most convenient for you: tablets, capsules, powders or liquids.
  • Allergens: Check the composition for allergens, such as gluten, lactose, soy and nuts.

• Manufacturer:

  • Reputation: Choose dietary supplements from famous and reliable manufacturers with a good reputation.
  • Production standards: Make sure that the manufacturer complies with the GMP standards (good manufactoring practice), which guarantee the quality and safety of products.
  • Scientific research: Give preference to manufacturers who conduct scientific research on their products and publish results.

• Reviews:

  • Customer reviews: Read customer reviews about dietary supplements on various sites and forums. Pay attention to the reviews that mention the effectiveness, side effects and quality of the product.
  • Reviews of specialists: Consult a doctor or a trichologist to find out their opinion about a specific diet.

• Certification:

  • Quality certificates: The presence of quality certificates (for example, a certificate of conformity, a security certificate) confirms that the dietary supplement meets the established requirements and standards.
  • Independent testing: Some organizations conduct independent dietary supplements and publish results.

• Price: The price of dietary supplements is not always an indicator of its quality. Compare the prices of similar products from different manufacturers and pay attention to the ratio of price and quality.

• Package: The packaging of dietary supplements should be sealed and protect the product from the effects of light, moisture and air.

V. The dosage and duration of dietary supplements: recommendations and precautions

The proper dosage and duration of dietary supplements are important to achieve the desired result and minimize the risk of side effects.

• Dosage:

  • Follow the instructions: Always follow the instructions for the use indicated on the package of dietary supplements.
  • Individual needs: The dosage can vary depending on individual needs, age, health and other factors. Consult a doctor or a trichologist to determine the optimal dosage for you.
  • Start small: Start with a minimum recommended dose and gradually increase it, if necessary.
  • Do not exceed the recommended dose: Exceeding the recommended dose can lead to side effects.

• Duration of admission:

  • Curs ahead: Hair growth dietary supplements are usually taken in courses from 3 to 6 months.
  • Evaluation of the results: After completing the course, evaluate the results and, if necessary, repeat the course after a while.
  • Consultation with a specialist: Consult a doctor or a trichologist to determine the optimal duration of dietary supplement for you.

• Precautions:

  • Contraindications: Contraindications to the reception of dietary supplements can be pregnancy, breastfeeding, allergies to dietary supplements, liver and kidney disease.
  • Side effects: Some dietary supplements can cause side effects, such as stomach disorder, nausea, headache and skin rash. If you notice any side effects, stop taking dietary supplements and consult a doctor.
  • Interaction with drugs: Bades can interact with some drugs. If you take any medicine, consult your doctor before starting to take dietary supplements.
  • Storage: Keep dietary supplements in a dry, cool place, protected from light and inaccessible to children.
  • Do not replace good nutrition: Bades should not replace full and balanced diet.

VI. Dad interaction with other methods of treatment: an integrated approach to hair growth

Hair growth can be effective in combination with other treatment methods, such as:

• Medication:

  • Minoxidil (Rogaine): Stimulates hair growth and increases their density. Apply to the scalp twice a day.
  • Finasteride (Propecia): Blocks the enzyme 5-alpha reductase and reduces the level of DGT. It is taken inside as prescribed by a doctor.

• Professional procedures:

  • Mesotherapy: The introduction of vitamins, minerals and other nutrients into the scalp with injection.
  • Plasmolifting (PRP therapy): The introduction of the patient’s own plasma in the scalp, enriched with platelets that stimulate hair growth.
  • Laser therapy: Stimulates hair growth with laser radiation.
  • Hair transplant: The surgical procedure in which hair follicles are transplanted from the donor zone to areas with hair loss.

• Home care:

  • Soft shampoo and air conditioning: Use soft shampoo and air conditioning that do not contain sulfates, parabens and other aggressive ingredients.
  • Avoid frequent washing: Wash your head no more than 2-3 times a week so as not to dry your hair and scalp.
  • Limit the use of thermal appliances: Frequent use of a hairdryer, ironing and curling iron can damage hair.
  • Avoid tight hairstyles: Tight hairstyles can pull on the hair and lead to its loss.
  • Head massage: Regular head massage improves blood circulation and stimulates hair growth.
  • Healthy lifestyle: Proper nutrition, a sufficient amount of sleep and physical activity, as well as a decrease in stress contribute to hair health.

A comprehensive approach to the treatment of hair loss, including dietary supplements, drug treatment, professional procedures and home care, can give the best results. It is important to remember that the result of treatment depends on the individual characteristics of the body and the cause of hair loss.

VII. Review of popular dietary supplements for hair growth: comparison of compositions and efficiency

There are many dietary supplements for hair growth, and choosing the most suitable may not be easy. Below is a review of some popular dietary supplements with a comparison of their compositions and the alleged efficiency:

• Solgar Skin, Nails & Hair: Contains MSM, red algae, vitamin C and L-Prollen. Supports the formation of collagen and keratin. The reviews are positive, note an improvement in the condition of the skin and nails along with the hair.
• Nature’s Bounty Hair, Skin & Nails: Contains biotin, vitamin E and vitamin C. Available option aimed at a general improvement in hair, skin and nails.
• Viviscal Extra Strength: Contains Aminomar C ™ Marine Complex, Biotin, Vitamin C and Iron. It is clinically proven that stimulates hair growth in women. It is often recommended by trichologists.
• Nutrafol: Various formulas for men and women containing plant extracts, vitamins and minerals. It is aimed at combating many factors affecting hair growth, including stress and hormonal imbalance. It is considered a premium option.
• Sugarbearhair: Chewing vitamins in the form of cubs containing biotin, folic acid and vitamin D. are popular on social networks.
• Biotin: Biotin monopoline is available in various dosages. Suitable for people with a Biotin deficiency, confirmed by analyzes.
• Hairburst: Contains collagen, MSM, biotin, zinc and other vitamins and minerals. It is marketed as a remedy for rapid hair growth.
• Perfectil: Contains a wide range of vitamins, minerals and plant extracts. Supports general health of hair, skin and nails.
• Prioress: Contains a millet extract, L-cysteine ​​and pantothenic acid. It is traditionally used to strengthen hair and stimulate their growth.

When comparing dietary supplements, pay attention to:

• Composition: What active ingredients are contained in the dietary supplement and in what concentrations?
• Target audience: For whom is dietary supplement (men, women, certain age groups)?
• Problems solved: What problems with the hair is aimed for dietary supplements (loss, brittleness, slow growth)?
• Clinical research: Were the clinical studies of Bad and what are their results?
• Reviews: What do users say about dietary supplements?

VIII. Alternative approaches to hair strengthening: food, care and lifestyle

In addition to taking dietary supplements, there are many alternative approaches to strengthening hair and stimulating their growth, which include:

• Nutrition:

  • Protein: Use a sufficient amount of protein, which is the main building material for the hair. Sources of protein: meat, fish, eggs, dairy products, legumes, nuts and seeds.
  • Iron: Use products rich in iron, such as red meat, liver, spinach and legumes.
  • Zinc: Use foods rich in zinc, such as seafood, meat, nuts and seeds.
  • Vitamins: Use foods rich in group B vitamins, vitamin C, vitamin D and vitamin E.
  • Omega-3 fatty acids: Use products rich in omega-3 fatty acids, such as fatty fish, linseed oil and walnuts.
  • Sufficient amount of water: Drink enough water to maintain hydration of the body, including hair.

• Care:

  • Head massage: Regular head massage improves blood circulation and stimulates hair growth.
  • Hair oils: Use hair oils such as coconut oil, olive oil, argan oil and jojoba oil to moisturize and strengthen the hair.
  • Hair masks: Make hair masks based on natural ingredients, such as eggs, honey, avocados and yogurt.
  • Sparing combing: Comb the hair with a soft brush with wide teeth, starting from the tips and gradually rising to the roots.
  • Sun protection: Protect the hair from the sun, wearing a headdress or using hair products with SPF.
  • Avoid chemical procedures: Limit the use of chemical procedures, such as staining, chemical curls and hair straightening.

• Life:

  • Reducing stress: Practice relaxation methods such as yoga, meditation and breathing exercises to reduce stress.
  • Sufficient sleep: Sleep at least 7-8 hours a day to give the body the opportunity to recover.
  • Physical activity: Physical exercises regularly to improve blood circulation and general health.
  • Refusal of smoking: Smoking negatively affects the health of the hair.

These alternative approaches can help strengthen hair and stimulate their growth, even if you do not accept dietary supplements.

IX. Myths and misconceptions about hair dietary supplements: We dispel popular statements

There are many myths and misconceptions about hair dietary supplements that can mislead and lead to unjustified expectations. It is important to know the truth in order to make a conscious choice.

• Myth 1: Hair dietary supplement instantly solve all hair problems. Reality: Bades are not a magic pill. It takes time and systematic technique to achieve visible results.
• Myth 2: The more biotin, the better. Reality: Excess Biotin can cause side effects, such as skin rash and stomach disorder. Take biotin only in the recommended dosage.
• Myth 3: All hair dietary supplements are equally effective. Reality: the effectiveness of dietary supplements depends on the composition, the quality of the ingredients, the individual characteristics of the body and the causes of hair loss.
• Myth 4: Hair diet is suitable for everyone. Reality: dietary supplements have contraindications and can interact with drugs. Before taking dietary supplement, consult your doctor.
• Myth 5: Hair diets can completely stop hair loss caused by genetics. Reality: dietary supplements can help slow down hair loss caused by genetics, but cannot completely stop it. In such cases, drug treatment may be required.
• Myth 6: If dietary supplement helped my friend, he will certainly help me. Reality: the body of each person is unique, and what works for one may not work for the other.
• Myth 7: Hair diets replace good nutrition. Reality: dietary supplements should not replace full and balanced diet. They are only an addition to him.
• Myth 8: Dear dietary supplements are always better than cheap. Reality: The price is not always an indicator of quality. Compare the compositions and reviews, not just the price.
• Myth 9: All positive reviews about dietary supplements are true. Reality: some reviews can be written to order or be biased. Critically evaluate the reviews and trust only proven sources.
• Myth 10: Hair dietary supplement solve the problem from the inside, so external funds are not needed. Reality: an integrated approach, including both dietary supplements and proper hair care, gives the best results.

X. Final recommendations: how to achieve the best results from admission of dietary supplements

To achieve the best results from taking dietary supplements for hair growth, adhere to the following recommendations:

• Consult a doctor or a trichologist: Determine the cause of hair loss and receive individual recommendations for the choice of dietary supplements.
• Choose high -quality dietary supplements: Pay attention to the composition, manufacturer, reviews and certification.
• Follow the dosage and duration of the reception: Follow the instructions for use and consult a specialist.
• Be patient: It takes time to achieve visible results.
• Lead a healthy lifestyle: Proper nutrition, enough sleep and physical activity contribute to hair health.
• Take care of your hair correctly: Use soft shampoo and air conditioning, avoid frequent use of thermal appliances and tight hairstyles.
• Do not expect miracles: Bades are not a magic tablet. They can help strengthen their hair and stimulate their growth, but cannot completely solve all hair problems.
• Assess the results: After completing the course, evaluate the results and, if necessary, repeat the course after a while.
• Feel free to ask questions: If you have any questions or doubts, consult a doctor or a trichologist.

Following these recommendations, you can increase the chances of success and achieve the desired result.