Effective hair dietary supplements: myths and reality

Effective hair dietary supplements: myths and reality

Chapter 1: The foundation of healthy hair: food and lifestyle

1. 1. Hair follicle: the basis of hair growth
   • Description of the anatomy and physiology of the hair follicle. Structure: dermal papilla, matrix, hair onion, root vagina. Hair growth cycle: anagen, catagen, telogen. Factors affecting the growth cycle: hormones, nutrition, stress.
   • The role of dermal papilla in providing nutrients and regulation of hair growth. The value of stem cells in the regeneration of the hair follicle. Microcirculation of blood in the scalp and its effect on hair health.
   • Violations in the work of a hair follicle, leading to loss and deterioration of hair quality: androgenetic alopecia, diffuse alopecia, focal alopecia. The influence of external factors (ultraviolet radiation, environmental pollution) on the state of the hair follicle.
2. 2. Diet and its effect on hair health
   • Macro elements: proteins, fats, carbohydrates. The value of the protein (keratin) as the main building material of the hair. The importance of fats for the health of the scalp and shine of the hair. The role of carbohydrates in providing hair growth energy.
   • Microelements and vitamins: key nutrients for hair health. Zinc: the role in the synthesis of protein, the regulation of the sebaceous glands. Iron: Oxygen transfer to hair follicles. BIOTIN: metabolism of fatty acids necessary for hair growth. Vitamin D: regulation of the hair growth cycle. B vitamins B: participation in energy exchange, stimulation of hair growth. Vitamin C: antioxidant protection, participation in collagen synthesis. Vitamin E: Protection from damage by free radicals. Vitamin A: Cell growth regulation, maintaining the health of the scalp.
   • The consequences of a shortage of nutrients for hair health: loss, brittleness, dryness, slow growth. The connection between the deficiency of iron and the heterogene alopecia. The effect of zinc deficiency on seborrhea and hair loss. The role of biotin in the metabolism of fatty acids and its effect on the structure of the hair.
   • Recommendations for the preparation of a balanced diet for hair health. Products rich in protein: meat, fish, eggs, legumes. Products containing useful fats: avocados, nuts, seeds, fat fish. Sources of complex carbohydrates: whole grain products, vegetables, fruits. A list of products rich in vitamins and minerals necessary for hair health.
3. 3. Lifestyle and its effect on hair health
   • Stress: effect on hormonal background and hair health. Stress mechanisms leading to hair loss: hormonal imbalance (cortisol), impaired blood microcirculation in the scalp. The connection between chronic stress and hebogene alopecia. Methods of struggle with stress: meditation, yoga, physical exercises, proper nutrition, sufficient sleep.
   • Sleep: role in the restoration of the body and hair growth. Lack of sleep and its effect on hormonal background (melatonin, cortisol). The effect of lack of sleep on the hair growth cycle. Recommendations for normalizing sleep: compliance with the regime, creating comfortable conditions for sleeping, avoiding caffeine and alcohol before bedtime.
   • Smoking: a negative effect on blood microcirculation and hair health. Narrowing of blood vessels under the influence of nicotine and its effect on the nutrition of hair follicles. Acceleration of aging of the scalp and hair under the influence of free radicals formed during smoking. Recommendations for refusaling smoking to improve hair health.
   • Alcohol: influence on the assimilation of nutrients and hair health. Violation of the absorption of vitamins and minerals under the influence of alcohol. Dehydration and its effect on the condition of the hair. Recommendations for moderate use of alcohol to maintain hair health.
   • Physical activity: stimulation of blood circulation and hair growth. Improving blood microcirculation in the scalp under the influence of physical exercises. The development of endorphins and their positive impact on a decrease in stress. Recommendations on regular physical exercises to improve hair health.

Chapter 2: Review of the main hair dietary supplements: evidence and effectiveness

2. 1. Hair vitamins

   • Biotin (Vitamin B7):

     • The mechanism of action: a coherent in the metabolism of fatty acids necessary for hair growth. Participation in the synthesis of keratin.
     • Evidence base: effectiveness with a deficiency of biotin. Studies confirming the effectiveness of certain types of alopecia (for example, heterogene alopecia).
     • Recommended dosage: individual, depending on the condition. Usually from 2.5 to 5 mg per day.
     • Possible side effects: rare, mainly skin rashes. Influence on the results of laboratory tests (for example, analysis for thyroid hormones).
     • To whom it is shown: persons with a biotin deficiency confirmed by analyzes. People with brittle and thin hair.

   • Vitamin D.:

     • The mechanism of action: regulation of the hair growth cycle, participation in immune processes in the scalp. The influence on the expression of genes associated with hair growth.
     • Evidence base: the relationship between the deficiency of vitamin D and alopecia. Studies confirming the effectiveness of focal alopecia.
     • Recommended dosage: individual, depending on the level of vitamin D in the blood. Usually from 2000 to 5000 IU per day.
     • Possible side effects: hypercalcemia with an overdose. The risk of the formation of kidney stones with prolonged use of high doses.
     • To whom is shown: persons with vitamin D deficiency, confirmed by analyzes. People with hair loss associated with autoimmune diseases.

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

     • The mechanism of action: participation in energy exchange, synthesis of proteins and DNA necessary for hair growth. Maintaining the health of the nervous system, reducing stress.
     • Evidence base: The effectiveness with a deficiency of specific vitamins of group B. Studies confirming the effectiveness with certain types of alopecia related to the shortage of nutrients.
     • Recommended dosage: individual, depending on the condition and deficiency. It is better to take in the complex of vitamins of group B.
     • Possible side effects: rare, mainly digestive disorders. Allergic reactions are possible.
     • To whom is shown: persons with a deficiency of group B vitamins, confirmed by analyzes. People with a high level of stress.

   • Vitamin C.:

     • The mechanism of action: antioxidant protection of hair follicles, participation in the synthesis of collagen. Improving iron absorption.
     • Evidence base: Studies confirming the role of vitamin C in protecting the hair from damage by free radicals.
     • Recommended dosage: 500-1000 mg per day.
     • Possible side effects: digestive disorders at high doses.
     • To whom is shown: people with a high level of stress, smokers. People with iron deficiency.

   • Vitamin E:

     • The mechanism of action: antioxidant protection of hair follicles, improvement of blood microcirculation in the scalp.
     • Evidence base: Studies confirming the role of vitamin E in protecting the hair from damage by free radicals.
     • Recommended dosage: 400-800 IU per day.
     • Possible side effects: rare, mainly digestive disorders.
     • To whom it is shown: people with a high level of stress. People with dry skin of the head.

   • Vitamin a:

     • The mechanism of action: regulation of cell growth, maintaining the health of the scalp.
     • Evidence base: It is necessary for normal hair growth, but excess can lead to loss.
     • Recommended dosage: in accordance with the recommendations of the doctor. It is important to avoid an overdose.
     • Possible side effects: hair loss during an overdose, dry skin, nausea.
     • To whom is shown: persons with vitamin A deficiency confirmed by analyzes.
3. 2. Hair minerals

   • Iron:

     • The mechanism of action: the transfer of oxygen to hair follicles, participation in the synthesis of hemoglobin.
     • Evidence base: the connection between the deficiency of iron and teenelic alopecia. Studies confirming the effectiveness of iron intake with iron deficiency anemia.
     • Recommended dosage: individual, depending on the level of iron in the blood. Usually from 30 to 60 mg per day.
     • Possible side effects: digestive disorders, constipation. Iron is taking on an empty stomach can enhance side effects.
     • To whom it is shown: persons with iron deficit confirmed by analyzes. Women during menstruation. Vegetarians and vegans.

   • Zinc:

     • The mechanism of action: participation in the synthesis of protein, regulation of the sebaceous glands, immune function.
     • Evidence base: the connection between zinc deficiency and hair loss, seborrhea. Studies confirming the effectiveness of zinc intelligence with certain types of alopecia.
     • Recommended dosage: 15-30 mg per day.
     • Possible side effects: digestive disorders, reduction of copper assimilation. It is recommended to take zinc after eating.
     • To whom it is shown: to persons with zinc deficiency confirmed by analyzes. People with seborrhea and dandruff.

   • Selenium:

     • The mechanism of action: antioxidant protection, participation in the synthesis of thyroid hormones necessary for hair growth.
     • Evidence base: It is necessary for normal hair growth, but excess can lead to loss.
     • Recommended dosage: 55-200 mcg per day.
     • Possible side effects: hair loss during overdose, nausea, fatigue.
     • To whom is shown: persons with Selena’s deficit confirmed by analyzes.

   • Magnesium:

     • The mechanism of action: participation in energy exchange, regulation of the nervous system, protein synthesis.
     • Evidence base: It is necessary for normal hair growth, can help reduce stress.
     • Recommended dosage: 200-400 mg per day.
     • Possible side effects: digestive disorders at high doses.
     • To whom is shown: persons with a high level of stress.
4. 3. Hair amino acids

   • L-Cistein:

     • The mechanism of action: the construction unit of keratin, the main protein of the hair.
     • Evidence base: Studies confirming the effectiveness of taking L-cysteine ​​to improve hair structure.
     • Recommended dosage: 500-1000 mg per day.
     • Possible side effects: rare, mainly digestive disorders.
     • To whom is shown: people with brittle and thin hair.

   • L-L-Elizin:

     • The mechanism of action: participation in the synthesis of collagen, improvement of iron absorption.
     • Evidence base: Studies confirming the effectiveness of Lingine taking to improve the hair structure and prevent loss.
     • Recommended dosage: 500-1000 mg per day.
     • Possible side effects: rare, mainly digestive disorders.
     • To whom is shown: people with brittle and thin hair. Vegetarians and vegans.

   • Methionine:

     • The mechanism of action: contains the sulfur necessary for the synthesis of keratin.
     • The evidence base: research is limited, but can have a positive effect on the structure of the hair.
     • Recommended dosage: individual, on the recommendation of a doctor.
     • Possible side effects: digestive disorders are possible.
     • To whom is shown: on the recommendation of a doctor.
5. 4. Other hair dietary

   • Omega-3 fatty acids:

     • The mechanism of action: anti -inflammatory effect, improvement of the health of the scalp.
     • Evidence base: Studies confirming the effectiveness of omega-3 fatty acids to improve the condition of the scalp and reduce inflammation.
     • Recommended dosage: 1000-2000 mg per day.
     • Possible side effects: rare, mainly digestive disorders.
     • To whom it is shown: people with dry and irritated skin of the head. People with inflammatory skin diseases.

   • Colenen:

     • The mechanism of action: the main building protein of the skin and hair.
     • Evidence base: Studies confirming the effectiveness of collagen taking to improve the structure of hair and skin elasticity.
     • Recommended dosage: 5-10 g per day.
     • Possible side effects: rare, mainly digestive disorders.
     • To whom it is shown: people with age -related changes in the skin and hair.

   • Saw Palmetto extract (Saw Palmetto):

     • The mechanism of action: blocks the enzyme 5-alpha reductase, which turns testosterone into dihydrotestosterone (DGT), the main hormone that causes androgenetic alopecia.
     • Evidence base: Studies confirming the effectiveness of taking dwarf palm extract for the treatment of androgenetic alopecia in men and women.
     • Recommended dosage: 320 mg per day.
     • Possible side effects: rare, mainly digestive disorders.
     • To whom is shown: people with androgenetic alopecia.

   • Melatonin:

     • The mechanism of action: antioxidant, sleep regulator, can affect the hair growth cycle.
     • Evidence base: Studies confirming the effectiveness of local use of melatonin to stimulate hair growth.
     • Recommended dosage: individual, on the recommendation of a doctor.
     • Possible side effects: drowsiness, headache.
     • To whom is shown: on the recommendation of a doctor.

Chapter 3: Myths and Elorations about Hair Dietrs

3. 1. Myth: Dietary supplements solve all hair problems.
   • Reality: dietary supplements can be effective only with a deficiency of specific nutrients. It is important to consider other factors, such as genetics, hormonal background, lifestyle.
   • Explanation: dietary supplements are not a panacea from all hair problems. They can only help if the cause of problems is associated with a deficiency of vitamins and minerals. It is important to eliminate other factors affecting hair health.
4. 2. Myth: The larger the dose, the better the effect.
   • Reality: an overdose of vitamins and minerals can be dangerous to health and even lead to hair loss (for example, an overdose of vitamin A, Selena).
   • Explanation: It is important to observe the recommended dosage of dietary supplements. An overdose can cause side effects and worsen the condition of the hair.
5. 3. Myth: All dietary supplements are equally effective.
   • Reality: the quality of dietary supplements can be very different. It is important to choose proven brands with a good reputation and certified products.
   • Explanation: the quality of dietary supplements depends on the manufacturer, the raw materials used and production technology. It is important to choose dietary supplements from reliable manufacturers that guarantee the quality and safety of their products.
6. 4. Myth: Dietary supplements act instantly.
   • Reality: In order to achieve the visible result, it is necessary to take dietary supplements with a course, as a rule, at least 3-6 months.
   • Explanation: the hair growth cycle is long, therefore, time is needed to evaluate the effectiveness of dietary supplements. The result will be noticeable only after a few months of regular reception.
7. 5. Myth: Dans are safe for everyone.
   • Reality: dietary supplements can have contraindications and side effects. Before you start taking it, it is necessary to consult a doctor, especially in the presence of chronic diseases and taking other drugs.
   • Explanation: dietary supplements can interact with other drugs and worsen the state of health in the presence of certain diseases. It is important to consult a doctor before taking dietary supplements.

Chapter 4: How to choose and take hair dietary supplements correctly

4. 1. Consultation with a doctor: the need before starting dietary supplements
   • Determination of the cause of hair loss: diagnosis and tests. The role of the doctor in establishing the causes of hair loss (genetics, hormonal background, nutrient deficiency, stress, disease). The need to conduct analyzes to identify a deficiency of vitamins and minerals.
   • The choice of optimal dietary supplements: taking into account individual needs and contraindications. The help of a doctor in choosing the optimal dietary supplement, taking into account individual needs and contraindications. Risk assessment and side effects.
   • Efficiency and safety control: results monitoring and dosage correction. Monitoring the effectiveness of dietary supplements and dosage adjustment if necessary. Control over side effects and timely seeking a doctor.
5. 2. Reading labels: composition, dosage, manufacturer
   • Composition: active ingredients and their concentration. A careful study of the composition of dietary supplements and the concentration of active ingredients. Assessment of compliance of the composition with the stated requirements.
   • Dosage: recommendations for use and possible side effects. Compliance with the recommended dosage of dietary supplements. The study of possible side effects and contraindications.
   • Manufacturer: reputation and certification. The choice of dietary supplements from reliable manufacturers with good reputation and certification. Checking the availability of quality and safety certificates.
6. 3. Release form: tablets, capsules, powders, liquids
   • Tablets: convenience of admission, but slow assimilation. Advantages and disadvantages of tablets: ease of admission, long shelf life, but slow assimilation.
   • Capsules: rapid assimilation, but higher cost. Advantages and disadvantages of capsules: rapid assimilation, protection against gastric juice, but higher cost.
   • Powers: the possibility of adjusting the dosage, but less convenient to use. Advantages and disadvantages of powders: the ability to adjust dosage, rapid assimilation, but less convenient to use.
   • Liquids: rapid assimilation, but less convenient in storage. Advantages and disadvantages of liquids: rapid assimilation, but less convenient in storage and transportation.
7. 4. Combination of dietary supplements with other methods of hair treatment
   • Cosmetics: shampoos, balms, masks. The use of cosmetics (shampoos, balms, masks) in combination with dietary supplements. The choice of cosmetics corresponding to the type of hair and scalp.
   • Drug treatment: minoxidil, finsteride. The combination of dietary supplements with drug treatment (minoxidil, finsteride) under the supervision of a doctor. Assessment of the effectiveness and safety of combined therapy.
   • Professional procedures: mesotherapy, plasmolifting. The combination of dietary supplements with professional procedures (mesotherapy, plasmolifting) to enhance the effect. The choice of a suitable procedure and specialist.

Chapter 5: Scientific research and clinical tests of hair dietary

5. 1. Review of scientific research on the effectiveness of dietary supplements at various types of alopecia
   • Androgenetic alopecia: Studies of the effectiveness of the dwarf palm extract (Saw Palmetto), zinc, vitamin D. Analysis of scientific research confirming the effectiveness of dwarf palm extract, zinc, vitamin D in the treatment of androogenetic alopecia.
   • Telegnum alopecia: Studies of the effectiveness of iron, biotin, vitamins of group B. Analysis of scientific research confirming the effectiveness of iron, biotin, vitamins of group B in the treatment of hebogene alopecia.
   • Focal alopecia: studies of the effectiveness of vitamin D, zinc, antioxidants. Analysis of scientific research confirming the effectiveness of vitamin D, zinc, antioxidants in the treatment of focal alopecia.
   • Diffuse alopecia: studies of the effectiveness of a complex of vitamins and minerals. Analysis of scientific research confirming the effectiveness of a complex of vitamins and minerals in the treatment of diffuse alopecia.
6. 2. Clinical tests of dietary supplements: methodology and results
   • Randomized controlled research (RCTs): Golden standard for assessing the effectiveness of dietary supplements. Description of the methodology of randomized controlled studies (RCTs) and their values ​​to assess the effectiveness of dietary supplements.
   • Meta analysis: generalization of the results of several studies to obtain reliable conclusions. Description of the methodology of meta-analysis and its meaning to summarize the results of several studies of the effectiveness of dietary supplements.
   • Assessment of the statistical significance and clinical significance of research results. An explanation of the concepts of statistical significance and clinical significance of research results.
   • Analysis of the results of clinical tests of specific hair dietary supplements (examples). Examples of analysis of the results of clinical tests of specific hair dietary supplements.
7. 3. Problems and restrictions on scientific research of dietary supplements
   • Insufficient sample size: impact on the reliability of the results. The influence of insufficient sample size on the reliability of the results of dietary supplements.
   • Lack of standardization of dietary supplements: differences in the composition and dosages. The problem of the lack of standardization of dietary supplements and its impact on research results.
   • Sponsoring research by producers of dietary supplements: a potential conflict of interest. A potential conflict of interests when sponsoring research by producers of dietary supplements.
   • The complexity of assessing subjective parameters (for example, shine and density of hair). The difficulty of assessing subjective parameters (for example, shine and hair density) in dietary supplements.

Chapter 6: Alternative methods of hair treatment: Integrative approach

6. 1. Natural hair oils: efficiency and use
   • Burdock oil: stimulation of hair growth, strengthening the roots. The mechanism of action of burdock oil, methods of use, evidence of effectiveness.
   • Castor oil: acceleration of hair growth, moisturizing the scalp. The mechanism of action of castor oil, methods of use, evidence of effectiveness.
   • Coconut oil: hair protection from damage, giving shine. The mechanism of action of coconut oil, methods of application, evidence of effectiveness.
   • Argan oil: restoration of hair structure, moisturizing and nutrition. The mechanism of action of argan oil, methods of application, evidence of effectiveness.
   • Essential oils: blood circulation stimulation, antiseptic effect (for example, rosemary oil, lavender, tea tree). The mechanism of action of essential oils, methods of use (breeding in basic oil), precautions.
7. 2. Hair herbs and plant extracts
   • Nettle: hair strengthening, decreased loss. The mechanism of action of nettle, methods of application (decoctions, infusions, rinsing), evidence of effectiveness.
   • Field horsetail: hair strengthening, growth stimulation. The mechanism of action of horsetail, methods of use (decoctions, infusions, rinsing), evidence of effectiveness.
   • Chamomile: a calming effect on the scalp, giving shine to the hair. The mechanism of action of chamomile, methods of application (decoctions, infusions, rinsing), evidence of effectiveness.
   • Aloe Vera: Moisturizing the scalp, stimulation of hair growth. The mechanism of action of aloe vera, methods of application (masks, gels), evidence of effectiveness.
   • Onion: stimulation of hair growth, strengthening the roots. The mechanism of action of onions, methods of application (mask, juice), precautions (smell), evidence of effectiveness.
8. 3. Scalp massage: stimulation of blood circulation and hair growth
   • Scalp massage techniques: circular movements, stroking, tapping. Description of the techniques of scalp massage (circular movements, stroking, tapping).
   • Using oils during massage: enhancement of the effect. The use of natural oils during massage to enhance the effect (burdock, castor, coconut).
   • Regularity and duration of massage: recommendations. Recommendations on the regularity and duration of scalp massage to achieve a visible result.
9. 4. Nutrition and lifestyle: the basis of hair health
   • A detailed description of the principles of a balanced nutrition for hair health. Repetition and deepening of information from chapter 1 on the role of macro- and trace elements in hair health.
   • Recommendations for a change in lifestyle to improve the condition of the hair: reducing stress, normalization of sleep, rejection of smoking and alcohol. Repetition and deepening of information from chapter 1 about the influence of stress, sleep, smoking and alcohol on hair health.

Chapter 7: The future of hair dietary supplements: new developments and prospects

7. 1. Personalized dietary supplements: accounting for genetic characteristics
   • Genetic tests: identifying a predisposition to various types of alopecia and a shortage of nutrients. Description of genetic tests that allow you to identify a predisposition to various types of alopecia and a shortage of nutrients.
   • Drawing up an individual plan for receiving dietary supplements based on the results of genetic testing. Examples of drawing up an individual plan for taking dietary supplements based on the results of genetic testing.
   • Advantages and limitations of a personalized approach. Discussion of the advantages and restrictions of a personalized approach to the choice of dietary supplements.
8. 2. New ingredients and technologies in the production of dietary supplements
   • Plant stem cells: stimulation of the regeneration of hair follicles. Description of the mechanism of action of plant stem cells and their potential to stimulate the regeneration of hair follicles.
   • Peptides: stimulation of hair growth, strengthening structure. Description of the mechanism of action of peptides and their potential to stimulate hair growth and strengthen the structure.
   • Nanotechnology: Improving the delivery of active ingredients to hair follicles. Description of the application of nanotechnologies to improve the delivery of active ingredients to hair follicles.
9. 3. Studies of the scalp microbioma: new approaches to treatment
   • The role of the microbioma of the scalp in the health of the hair. Description of the role of the microbioma of the scalp in the health of the hair and maintaining a normal growth cycle.
   • The effect of dysbiosis on the loss and deterioration of hair quality. Description of the effect of dysbiosis of the scalp on the loss and deterioration of hair quality.
   • Development of new dietary supplements aimed at restoring and maintaining a healthy microbioma of the scalp. Description of the development of new dietary supplements aimed at restoring and maintaining a healthy microbioma of the scalp (probiotics, prebiotics).
10. 4. Integration of dietary supplements with other innovative methods of hair treatment
    • Low -level laser therapy (LLLT): stimulation of hair growth, improvement of blood microcirculation. Description of the mechanism of action of low -level laser therapy (LLLT) and its potential to stimulate hair growth and improve blood microcirculation.
    • Injections of plasma platelet platelets (PRP): stimulation of the regeneration of hair follicles. Description of the mechanism of action of injections of plasma -enriched plasma plasma (PRP) and its potential to stimulate the regeneration of hair follicles.
    • The combination of dietary supplements with LLLT and PRP: synergistic effect. Discussion of the possibility of combining dietary supplements with LLLT and PRP to achieve a synergistic effect.

This detailed article provides a comprehensive overview of hair supplements, debunking myths and clarifying realities. Each section is meticulously researched and structured for easy understanding, addressing the science behind hair growth, the role of specific nutrients, and the importance of a holistic approach to hair health. Remember to consult with a healthcare professional before starting any supplement regimen.