TOP Hair Dads: Secrets of thick hair

TOP Hair Dads: Secrets of thick hair

Chapter 1: Hair health foundation: nutrients and their role

Hair health, its density, shine and strength, directly depend on the intake of the necessary nutrients. Hair, in fact, are derivatives of the skin and consist mainly of keratin protein. Therefore, for the construction of a strong and healthy hair rod, a sufficient number of amino acids, vitamins and minerals are required. The disadvantage of these elements can lead to hair loss, deceleration of growth, brittleness, dullness and deterioration of the general condition. Before moving on to specific dietary supplements, it is important to understand which nutrients play a key role in maintaining hair health and what functions they perform.

1.1. Squirrels (amino acids): Building hair

Hair is about 70-80% of keratin, fibrillar protein, which gives them strength and elasticity. Keratin is synthesized from amino acids obtained from food. The lack of protein in the diet can lead to the fact that the body will redistribute its resources, directing them to more important functions, and the hair will remain “hungry”.

• Key amino acids: L-cysteine, l lis, l-metionine. These amino acids are especially important for the formation of keratin. They contain sulfur, which provides strong disulfide bonds between protein molecules, which gives the hair elasticity and strength.
• Springs of protein: Meat, fish, eggs, dairy products, legumes, nuts, seeds. It is important to include a variety of protein sources in the diet in order to ensure the receipt of all the necessary amino acids.
• Deficiency symptoms: Slow growth of hair, thinning of the hair rod, brittleness, dryness, hair loss (including diffuse bodyogenic loss).

1.2. Vitamins: growth and protection catalysts

Vitamins play the role of catalysts in many biochemical processes necessary for the growth and health of hair. They participate in the metabolism of the cells of hair follicles, protect the hair from damage to free radicals and contribute to their moisturizing and nutrition.

• Vitamin A (Retinol): It is necessary for cell growth, including hair follicles. It stimulates the production of sebum (sebuma), which moisturizes the scalp and hair.
  • Deficiency: Dryness of the scalp, dandruff, fragility of hair, slow growth.
  • Sources: Carrots, sweet potatoes, spinach, liver, eggs. It is important to remember that excess vitamin and can also be harmful.
• B vitamins B (B1, B2, B3, B5, B6, B7, B9, B12): A complex of B vitamins plays an important role in the energy exchange necessary for the growth and development of hair follicles.
  • Biotin (B7): Often they are called “beauty vitamin.” Participates in the metabolism of fats, proteins and carbohydrates necessary for the health of hair and skin. Biotin deficiency can lead to hair loss.
    • Deficiency: Hair loss, fragility of nails, skin rashes.
    • Sources: Eggs, nuts, seeds, avocados, salmon.
  • Niacin (B3): Improves blood circulation in the scalp, which ensures the flow of nutrients to hair follicles.
    • Deficiency: The thinning of hair, slow growth, dermatitis.
    • Sources: Meat, fish, poultry, mushrooms, peanuts.
  • Pantothenic Acid (B5): Participates in the metabolism of proteins, fats and carbohydrates. Helps moisturize hair and give it shine.
    • Deficiency: Hair loss, gray hair.
    • Sources: Eggs, dairy products, meat, legumes.
  • Folic Acid (B9): It is necessary for the growth and division of cells, including cells of hair follicles.
    • Deficiency: Slow hair growth, hair loss, gray hair.
    • Sources: Dark green leafy vegetables, legumes, citrus fruits.
  • Cobalamin (B12): Participates in the formation of red blood cells, which deliver oxygen to hair follicles.
    • Deficiency: Hair loss, weakness, anemia.
    • Sources: Meat, fish, dairy products. Vegetarians and vegans are recommended to take additives with vitamin B12.
• Vitamin C (ascorbic acid): An antioxidant that protects the hair from damage to free radicals. Participates in the synthesis of collagen, which strengthens the hair follicles. Improves the absorption of iron.
  • Deficiency: Dryness and brittle hair, seborrhea, hair loss.
  • Sources: Citrus fruits, berries, pepper, broccoli.
• Vitamin D (cholegalciferol): Participates in the regulation of the hair growth cycle. Vitamin D deficiency is associated with hair loss, especially with focal alopecia.
  • Deficiency: Hair loss, weakness, fatigue.
  • Sources: Fat fishing, egg yolks, enriched products. It is synthesized in the skin under the influence of sunlight.
• Vitamin E (Tokoferol): An antioxidant that protects the hair from damage to free radicals. Improves blood circulation in the scalp.
  • Deficiency: Dryness and brittle hair, slow growth.
  • Sources: Vegetable oils, nuts, seeds, green leafy vegetables.

1.3. Minerals: structural support and regulation of growth

Minerals play an important role in the structure of the hair, participate in the regulation of hormonal balance and ensure the normal functioning of the hair follicles.

• Iron (FE): It is necessary for the formation of hemoglobin, which transfers oxygen to cells, including cells of hair follicles. Iron deficiency is one of the most common causes of hair loss, especially in women.
  • Deficiency: Hair loss (especially diffuse), weakness, fatigue, pallor of the skin.
  • Sources: Red meat, liver, spinach, legumes, enriched cereals.
• Zinc (ZN): Participates in protein synthesis, including keratin. Regulates the sebaceous glands of the scalp. It has antioxidant properties.
  • Deficiency: Hair loss, dry scalp, dandruff, slow healing of wounds.
  • Sources: Seafood, meat, nuts, seeds, legumes.
• Selenium (SE): An antioxidant that protects the hair from damage to free radicals. Participates in the synthesis of thyroid hormones, which affect hair growth.
  • Deficiency: Hair loss, hair color change.
  • Sources: Brazilian nuts, seafood, meat, poultry.
• Magnus (MG): Participates in the energy exchange necessary for the growth and development of hair follicles. It regulates the level of stress that can affect hair loss.
  • Deficiency: Hair loss, muscle cramps, fatigue.
  • Sources: Dark green leafy vegetables, nuts, seeds, legumes.
• Silicon (Si): Helps strengthen hair and nails, improves their structure and elasticity.
  • Deficiency: Breeding hair, thin nails.
  • Sources: Oats, rice, bananas, green beans.
• Media (CU): Participates in the formation of collagen and elastin, which strengthen the hair follicles. It is necessary for hair pigmentation.
  • Deficiency: Gray hair, brittle hair.
  • Sources: Liver, seafood, nuts, seeds, legumes.

1.4. Fatty acids: nutrition and hydration from the inside

Omega-3 and omega-6 fatty acids are important to maintain healthy scalp and hair. They have anti -inflammatory properties, improve blood circulation and help retain moisture in the hair.

• Omega-3 fatty acids (EPA and DHA): Reduce inflammation in the scalp, promote hair growth, improve their shine and elasticity.
  • Sources: Fat fishing (salmon, mackerel, sardines), linseed oil, chia seeds, walnuts.
• Omega-6 fatty acids (linoleic acid): It is necessary to maintain the barrier function of the scalp, prevent dryness and peeling.
  • Sources: Vegetable oils (sunflower, corn, soy), nuts, seeds.

Chapter 2: TOP Hair Bades: Active Ingredients and their effectiveness

After we examined the main nutrients necessary for the health of the hair, we will move on to specific biologically active additives (dietary supplements), which can help improve the condition of the hair. It is important to remember that dietary supplements are not a medicine and cannot replace full nutrition and a healthy lifestyle. Before taking any additives, it is recommended to consult a doctor or trichologist in order to exclude contraindications and choose the optimal dosage.

2.1. Biotin -based dietary supplements (BioTin): “Vitamin Beauty” for Hair

Biotin, also known as vitamin B7 or vitamin H, is one of the most popular ingredients in hair dietary supplements. It is involved in the metabolism of fats, proteins and carbohydrates necessary for the growth and development of cells, including cells of hair follicles.

• The mechanism of action: Biotin contributes to the formation of keratin, the main protein, of which the hair consists of. He also participates in the regulation of the sebaceous glands, which helps to maintain the health of the scalp.
• Efficiency: Studies show that taking biotin can improve the condition of the hair, especially in people with a deficiency of this vitamin. Symptoms of biotin deficiency include hair loss, fragility of nails and skin rashes.
• Recommendations for use: The recommended dose of biotin for adults is from 30 to 100 μg per day. In some cases, with a pronounced deficiency, the doctor may prescribe higher doses.
• Cautions: Biotin is considered relatively safe vitamin, but in high doses can affect the results of some laboratory tests, in particular, on the results of thyroid hormones tests. Therefore, before passing the tests, it is necessary to inform the doctor about taking biotin.
• Examples of dietary supplements:
  • Solgar Biotin
  • Nature’s Bounty Biotin
  • Doctor’s Best Biotin

2.2. Collagen -based dietary supplements: Support for hair structure

Collagen is the most common protein in the human body. It plays an important role in the structure of the skin, hair, nails and joints. With age, the production of collagen in the body decreases, which can lead to a deterioration in the condition of the hair, the appearance of wrinkles and joint pain.

• The mechanism of action: Collagen contains amino acids necessary for the synthesis of keratin, the main protein, of which the hair consists of. It also helps to strengthen hair follicles and improve blood circulation in the scalp.
• Efficiency: Studies show that the intake of collagen can improve the condition of the hair, increasing its density, strength and shine. It can also help reduce hair loss and stimulate their growth.
• Recommendations for use: The recommended dose of collagen is from 5 to 10 grams per day. Collagen can be taken in the form of powder, capsules or chewing sweets.
• Types of collagen: There are various types of collagen, each of which has its own characteristics and advantages. For hair health, the most useful collagen type 1 and type 3. Sea collagen is considered the most bioavailable, that is, it is better absorbed by the body.
• Cautions: Collagen is considered a relatively safe addition, but in some people allergic reactions can cause.
• Examples of dietary supplements:
  • Vital Proteins Collagen Peptides
  • NeoCell Super Collagen
  • Sports Research Collagen Peptides

2.3. Zinc -based (zinc): growth and protection regulator

Zinc is an important trace element that is involved in many biochemical processes in the body, including protein synthesis, cell division and immune function. He also plays an important role in hair health.

• The mechanism of action: Zinc is involved in the synthesis of keratin, the main protein, of which the hair consists of. It also regulates the work of the sebaceous glands of the scalp, has antioxidant properties and promotes wound healing.
• Efficiency: Zinc deficiency can lead to hair loss, dry scalp, dandruff and slow healing of wounds. Taking zinc can improve the condition of the hair in people with a deficiency of this trace element.
• Recommendations for use: The recommended zinc dose for adults is from 8 to 11 mg per day. In some cases, with a pronounced deficiency, the doctor may prescribe higher doses.
• Forms of zinc: There are various forms of zinc, such as zinc gluconate, zinc picoline and zinc citrate. Zinc Picoline is considered the most bioavailable form.
• Cautions: Taking zinc in high doses can cause nausea, vomiting and diarrhea. He can also prevent the assimilation of copper.
• Examples of dietary supplements:
  • Nature’s Bounty Zinc
  • Solgar Zinc Picolinate
  • NOW Foods Zinc

2.4. Iron -based dietary supplements: oxygen for hair follicles

Iron is an important trace element that is necessary for the formation of hemoglobin, a protein that transfers oxygen in the blood. Iron deficiency is one of the most common causes of hair loss, especially in women.

• The mechanism of action: Iron provides oxygen to cells, including the cells of hair follicles. The lack of oxygen can lead to a slowdown in hair growth and their loss.
• Efficiency: Studies show that iron intake can improve the condition of hair in people with a deficiency of this trace element. It is important to note that the use of iron without deficiency can be harmful to health.
• Recommendations for use: The recommended dose of iron for adults is from 8 to 18 mg per day. Women during menstruation requires more iron. Before starting iron, it is necessary to take a blood test for ferritin to determine the level of iron in the body.
• Iron forms: There are various forms of iron, such as iron fumarat, iron sulfate and iron gluconate. Gland bisglicinate is considered the most tolerated shape.
• Cautions: Iron dialing can cause constipation, nausea and vomiting. It should not be taken simultaneously with calcium, magnesium and zinc, since these minerals can impede its absorption.
• Examples of dietary supplements:
  • Solgar Gentle Iron
  • Nature Made Iron
  • Steel-gradumet

2.5. Omega-3 dietary supplements: hydration and health of the scalp

Omega-3 fatty acids, such as EPA and DHA, are important polyunsaturated fatty acids that have anti-inflammatory properties and are necessary for the health of the skin and hair.

• The mechanism of action: Omega-3 fatty acids reduce inflammation in the scalp, improve blood circulation and help retain moisture in the hair. They can also contribute to hair growth and reduce their loss.
• Efficiency: Studies show that the intake of omega-3 fatty acids can improve the condition of the hair, especially in people with dry scalp and brittle hair.
• Recommendations for use: The recommended dose of omega-3 fatty acids is from 1 to 3 grams per day. The best source of omega-3 fatty acids is fish fish, such as salmon, mackerel and sardines.
• Omega-3 sources: In addition to fish, omega-3 fatty acids can be obtained from linen oil, chia seeds and walnuts. Vegetarians and vegans are recommended to take additives with omega-3 obtained from algae.
• Cautions: The intake of omega-3 fatty acids in high doses can dilute blood and increase the risk of bleeding.
• Examples of dietary supplements:
  • Nordic Naturals Ultimate Omega
  • Carlson Labs The Very Finest Fish Oil
  • Nature Made Fish Oil

2.6. Bades based on vitamin D: Hair growth cycle regulator

Vitamin D plays an important role in the regulation of the hair growth cycle. Vitamin D deficiency is associated with hair loss, especially with focal alopecia.

• The mechanism of action: Vitamin D is involved in the proliferation and differentiation of cells of hair follicles. He can also modulate the immune function that plays a role in the development of focal alopecia.
• Efficiency: Studies show that the intake of vitamin D can improve the condition of the hair in people with a deficiency of this vitamin.
• Recommendations for use: The recommended dose of vitamin D for adults is from 600 to 800 IU per day. In some cases, with a pronounced deficiency, the doctor may prescribe higher doses. Before taking vitamin D, it is recommended to take a blood test to the level of vitamin D.
• Sources of vitamin D: Vitamin D is synthesized in the skin under the influence of sunlight. It can also be obtained from fish of fatty varieties, egg yolks and enriched products.
• Cautions: Vitamin D intake in high doses can cause hypercalcemia (increased blood calcium levels).
• Examples of dietary supplements:
  • Nature Vitamin D3
  • NOW Foods Vitamin D3
  • Solgar Vitamin D3

2.7. L-cysteine-based dietary supplements: keratin amino acid

L-cysteine ​​is an amino acid containing sulfur, which is an important component of keratin, the main protein, of which the hair, skin and nails consist.

• The mechanism of action: L-cysteine ​​provides strong disulfide bonds between keratin molecules, which gives the hair elasticity and strength.
• Efficiency: L-cysteine ​​is often included in the composition of hair dietary supplements to strengthen the hair structure, reduce their brittleness and loss.
• Recommendations for use: The dosage of L-cysteine ​​can vary depending on the specific product and the recommendations of the doctor. It is usually recommended to take from 500 mg to 1 gram per day.
• L-cysteine ​​sources: L-cysteine ​​can be obtained from food, such as meat, eggs, dairy products and legumes.
• Cautions: L-cysteine ​​can cause side effects, such as nausea, vomiting and diarrhea, especially when taking high doses. People with kidney or liver diseases should consult a doctor before taking L-cysteine.
• Examples of dietary supplements:
  • Solgar L-Cysteine
  • NOW Foods L-Cysteine

2.8. Bades based on horsetail extract of field (Equisetum arvest): Silicon Source

Field horsetail is a plant rich in silicon, mineral, which plays an important role in the health of hair, skin and nails.

• The mechanism of action: Silicon helps strengthen hair, improves their structure and elasticity. It can also stimulate collagen production, which helps to strengthen hair follicles.
• Efficiency: Field horsetail extract is often used in hair dietary supplements to reduce their brittleness, improve shine and stimulate growth.
• Recommendations for use: The dosage of the horsetail extract of the field can vary depending on the specific product. It is usually recommended to take from 300 to 500 mg per day.
• Silicon sources: In addition to horsetail, silicon can be obtained from oats, rice and bananas.
• Cautions: Field horsetail can cause side effects, such as stomach disorder and allergic reactions. People with kidney diseases should consult a doctor before taking a horsetail extract.
• Examples of dietary supplements:
  • Nature’s Answer Horsetail Grass
  • Swanson Horsetail

2.9. Bades based on dwarf palm extract (Saw Palmetto): Fighting for hair loss in men

The dwarf palm extract (Serenoa Repens) is a plant extract that is often used to treat benign prostate hyperplasia (DHCH) in men. It can also be effective for the treatment of androgenetic alopecia (masculine type of baldness).

• The mechanism of action: The dwarf palm extract blocks the 5-alpha reductase enzyme, which turns testosterone into dihydrotestosterone (DGT). DGT is the main hormone responsible for androgenetic alopecia.
• Efficiency: Studies show that dwarf palm extract can help reduce hair loss in men with androgenetic alopecia.
• Recommendations for use: The recommended dose of dwarf palm extract is from 160 to 320 mg per day.
• Cautions: A dwarf palm extract can cause side effects, such as nausea, vomiting, diarrhea and a decrease in libido. Women are not recommended to take dwarf palm extract.
• Examples of dietary supplements:
  • Nature’s Way Saw Palmetto
  • NOW Foods Saw Palmetto

2.10. MSM -based dietary supplements (methyl sulfonylmetatan): Source of keratin sulfur

MSM (methyl sulfonylmetatan) is an organic compound of sulfur, which is naturally found in plants, animals and humans. Sulfur is an important component of keratin, the main protein, of which the hair, skin and nails consist.

• The mechanism of action: MSM provides the body with gray, necessary for the synthesis of keratin. It also has anti -inflammatory and antioxidant properties that can contribute to hair health.
• Efficiency: MSM is often included in the composition of hair dietary supplements to strengthen the hair structure, reduce their brittleness and improve shine.
• Recommendations for use: MSM dosage can vary depending on a specific product. It is usually recommended to take from 1 to 3 grams per day.
• Sources of sulfur: In addition to MSM, sulfur can be obtained from meat, fish, eggs and vegetables of the cruciferous family (broccoli, cabbage, cauliflower).
• Cautions: MSM is considered a relatively safe connection, but in some people it can cause side effects, such as stomach disorder and headache.
• Examples of dietary supplements:
  • Doctor’s Best MSM
  • NOW Foods MSM

Chapter 3: Choice of Hair Bad: Criteria and Factors

The choice of a suitable hair dietary supplement can be a difficult process, given the wide range of available products in the market. It is important to consider several key factors to make a conscious and effective choice.

3.1. Determine the cause of hair loss:

The first and most important step is to try to determine the cause of hair loss. Hair loss can be caused by various factors, such as:

• Nutrient deficiency: Lack of vitamins, minerals and amino acids.
• Hormonal changes: Pregnancy, childbirth, menopause, thyroid disease.
• Stress: Physical and emotional stress.
• Scalp diseases: Seborrheic dermatitis, psoriasis.
• Medicines: Some drugs can cause hair loss.
• Genetic predisposition: Andogenetic alopecia.

If the cause of hair loss is unclear, it is recommended to consult a doctor or trichologist for diagnosis and prescribe the appropriate treatment.

3.2. Study the composition of the dietary supplement:

Carefully study the composition of the dietary supplement and make sure that it contains ingredients that are proven, effective for hair health. Pay attention to the presence of vitamins, minerals, amino acids, plant extracts and other beneficial substances.

3.3. Check the dosage:

Make sure that the dosage of the ingredients in the dietary supplement corresponds to the recommended doses. Too low dosage can be ineffective, and too high – cause side effects.

3.4. Pay attention to the release form:

Hair dietary supplements are available in various forms of release, such as capsules, tablets, powders, chewing sweets and liquids. Choose a form that is most convenient for you to use.

3.5. Consider reviews and ratings:

Before buying a diet, read reviews and ratings of other users. This will help you make an idea of ​​its effectiveness and safety.

3.6. Choose trusted manufacturers:

Give preference to dietary supplements from trusted and reliable manufacturers who have a good reputation on the market.

3.7. Consult a doctor:

Before taking any dietary supplement, it is recommended to consult a doctor or a trichologist in order to exclude contraindications and choose the optimal dosage.

3.8. Do not wait for instant results:

It is important to understand that dietary supplements do not give instantic results. To achieve the visible effect, a long and regular technique is required. Typically, the first results become noticeable after a few months of admission.

3.9. Combine the reception of dietary supplements with a healthy lifestyle:

Reception of dietary supplements will be the most effective in combination with a healthy lifestyle, which includes:

• Full and balanced diet: Include products rich in protein, vitamins, minerals and fatty acids in the diet.
• Sufficient sleep: Sleep at least 7-8 hours a day.
• Stress management: Avoid stressful situations and practice relaxation methods.
• Correct hair care: Use soft shampoos and air conditioners, avoid frequent hair dryer and ironing.

3.10. Be patient and consistent:

To achieve the best results, it is necessary to be patient and consistent in the reception of dietary supplements. Do not stop taking it if you do not see instant results. Continue to take dietary supplements in accordance with the recommendations of a doctor or manufacturer and observe a healthy lifestyle.

Chapter 4: Alternative hair strengthening methods

In addition to taking dietary supplements, there are other methods that can help strengthen hair and improve their condition. These methods include proper hair care, scalp massage, home masks and professional procedures.

4.1. Correct hair care:

Proper hair care is the basis of hair health. He includes:

• The choice of suitable shampoo and air conditioning: Use shampoos and air conditioners that correspond to your hair type. Avoid shampoos containing sulfates and parabens that can dry and damage the hair.
• Soft washing hair: Wash your hair with soft movements, do not try it strongly. Do not wash your hair too often so as not to deprive them of natural oils.
• Using air conditioning: Apply the air conditioner after each wash of the hair to moisturize and smooth it.
• Careful combing: Comb the hair carefully, starting from the tips and gradually moving to the roots. Use a comb with wide teeth.
• Avoid tight hairstyles: Avoid tight hairstyles that can stretch the hair and lead to its loss.
• Sun protection: Protect the hair from the sun with a hat or a special spray with UV protection.
• Restriction on the use of a hairdryer and ironing: Limit the use of a hair dryer and an iron that can damage your hair. Use thermal protection products before using these devices.

4.2. Scalp massage:

Scalp massage stimulates blood circulation in the scalp, which ensures the flow of nutrients to hair follicles.

• Massage technique: Massage the scalp with your fingertips with circular motions for 5-10 minutes a day.
• Using oils: To enhance the massage effect, various oils can be used, such as coconut, olive or burdock oil.
• Advantages of massage: The massage of the scalp helps strengthen hair, stimulate their growth and reduce loss.

4.3. Hummar hair masks:

Hair masks can help moisturize, nourish and strengthen hair.

• Egg yolk mask: Egg yolk is rich in protein and biotin, which are useful for hair health. Mix egg yolk with olive oil and apply to the hair for 30 minutes.
• Mask from honey and olive oil: Honey and olive oil moisturize and nourish the hair. Mix honey and olive oil in equal proportions and apply to the hair for 30 minutes.
• Avocado mask: Avocado is rich in fats and vitamins that are useful for hair health. Mash the avocado and apply to the hair for 30 minutes.
• A onion mask recipe (with caution): The onion contains sulfur, which can stimulate hair growth. Grind the onion and squeeze the juice. Apply juice to the scalp for 30 minutes. Important: onion juice can cause irritation, so before use it is necessary to check it on a small area of ​​the skin. Avoid getting into the eye.
• Coconut oil mask: Coconut oil penetrates the hair structure well, moisturizes and strengthens it. Apply coconut oil to the hair for 30 minutes or at night.

4.4. Professional hair procedures:

In the salons of beauty and trichological clinics, various professional procedures are offered to strengthen hair, such as:

• Mesotherapy: The introduction of vitamins, minerals and amino acids into the scalp with injection.
• Plasmolifting: The introduction of blood plasma in the scalp enriched with platelets.
• Darssonvalization: The exposure to the scalp with a high -frequency pulse current.
• Laser therapy: The effect on the scalp on the scalp is low intensity with a laser.
• Micronidling: Creation of microscopic punctures in the scalp with