The best dietary supplement against hair loss

The best dietary supplements against hair loss: a comprehensive guide for choosing and using

Hair loss is a common problem affecting men and women of all ages. There are many causes of baldness: genetics, stress, hormonal changes, malnutrition, disease and medicines. In an attempt to stop or slow down this process, many turn to biologically active additives (dietary supplements). It is important to understand that dietary supplements are not medicines and cannot cure serious diseases that cause hair loss. However, they can become a valuable addition to comprehensive treatment, providing the body with the necessary nutrients for the health of hair and scalp health.

This article is a comprehensive overview of the best dietary supplements against hair loss, analyzing their composition, mechanism of action, potential advantages and disadvantages, as well as offering recommendations for choice and application.

I. Key nutrients for hair health:

Before considering specific dietary supplements, it is necessary to understand what nutrients play a key role in hair health. The deficiency of these nutrients can contribute to hair loss, thinning and brittleness.

• Protein: Hair consists mainly of keratin, protein. Sufficient protein consumption is necessary for the production of keratin and, therefore, for the growth and restoration of hair. Protein deficiency can lead to a slowdown in hair growth and their loss. Sources: meat, fish, eggs, dairy products, legumes, nuts, seeds.
• Iron: Iron is necessary for transporting oxygen to the cells of the whole organism, including hair follicles. Iron deficiency (iron deficiency anemia) is one of the most common causes of hair loss, especially in women. Sources: red meat, liver, spinach, legumes, enriched cereals.
• Zinc: Zinc plays an important role in the growth and restoration of fabrics, including hair follicles. He also participates in the work of the sebaceous glands surrounding the hair follicles. Zinc deficiency can lead to hair loss, dry scalp and dandruff. Sources: oysters, red meat, poultry, nuts, seeds, whole cereals.
• B vitamins B: Group B vitamins, especially biotin (B7), niacin (B3), pantotenic acid (B5) and folic acid (B9), play an important role in cell metabolism, including cells of hair follicles. They contribute to hair growth, strengthening and brilliance. The deficiency of these vitamins can lead to hair loss, thinning and gray hair. Sources: meat, fish, eggs, dairy products, vegetables, fruits, whole cereals.
  • Biotin (B7): The most famous vitamin for hair health. Participates in the metabolism of fats, proteins and carbohydrates necessary for cell growth, including cells of hair follicles.
  • Niacin (B3): Improves blood circulation in the scalp, delivering nutrients to hair follicles.
  • Pantotenic acid (B5): Participates in the formation of Coenzyme A necessary for the metabolism of cells and hair growth.
  • Folic acid (B9): It is necessary to divide and growth of cells, including cells of hair follicles.
• Vitamin C: Vitamin C is a powerful antioxidant that protects the cells from damage to free radicals. It is also necessary for the production of collagen, an important component of the skin and hair. Sources: citrus fruits, berries, vegetables, pepper.
• Vitamin D: Vitamin D plays a role in the growth and development of hair follicles. Vitamin D deficiency can be associated with hair loss, especially with autoimmune diseases. Sources: oily fish, egg yolks, enriched products, sunlight.
• Vitamin E: Vitamin E is an antioxidant that protects the cells from damage to free radicals. It also improves blood circulation in the scalp. Sources: nuts, seeds, vegetable oils, green leafy vegetables.
• Omega-3 fatty acids: Omega-3 fatty acids are indispensable fats necessary for the health of the skin and hair. They have anti -inflammatory properties and can help reduce the scalp inflammation, which can contribute to hair loss. Sources: fatty fish, linen seed, chia, walnuts.
• Silicon: Silicon is a mineral that plays a role in the formation of collagen and keratin, the main components of the hair. It can help strengthen hair and improve its elasticity. Sources: whole cereals, vegetables, fruits.

II. Review of the best dietary supplements against hair loss:

Based on the above nutrients, consider the most popular and effective dietary supplements against hair loss:

1. Complexes of vitamins and minerals for hair: This is the most common type of dietary supplement containing a combination of vitamins and minerals necessary for hair health. Often include biotin, zinc, iron, vitamins of group B, vitamin D, vitamin C and vitamin E.

   • Advantages: A comprehensive approach that provides the body with a wide range of necessary nutrients. Convenience of admission (usually one tablet per day).
   • Flaws: May contain non -optimal doses of individual nutrients. Do not always take into account individual needs. It is important to choose complexes designed specifically for the health of the hair with proven effectiveness.
   • Examples: Perfectil, Priorin, Viviscal (although Viviscal technically contains marine amino acids, it is often referred to as vitamin-mineral complexes), Solgar Skin, Nails & Hair.

2. Biotin (Vitamin B7): As already mentioned, Biotin plays a key role in hair health. Additional intake of biotin can be useful with a deficiency of this vitamin.

   • Advantages: It can help strengthen hair, improve its structure and reduce loss.
   • Flaws: Biotin deficiency is relatively rare. Excessive biotin consumption can distort the results of laboratory tests (for example, tests for thyroid hormones). It is important to follow the recommended dosage.
   • Recommended dosage: Usually 5000-10000 mcg per day.
   • Examples: Solgar Biotin, Nature’s Bounty Biotin, Now Foods Biotin.

3. Collagen: Collagen is the main structural protein of the body, including skin, hair and nails. Additional reception of collagen can help strengthen hair and improve its elasticity.

   • Advantages: It can improve the structure of the hair, reduce brittleness and split ends. Some studies show that collagen can contribute to hair growth.
   • Flaws: Collagen must be hydrolyzed (split into smaller peptides) for better absorption. It is important to choose a high -quality collagen from reliable manufacturers.
   • Types of collagen: Type I and III are considered the most useful for skin and hair. Sea collagen (from fish) is usually better absorbed than bullshit or pork.
   • Examples: Vital Proteins Collagen Peptides, NeoCell Super Collagen, Reserveage Nutrition Collagen Replenish.

4. Iron: Iron deficiency is a common cause of hair loss, especially in women. Additional Iron may be necessary to restore the normal level of iron in the body.

   • Advantages: It can stop or slow down hair loss caused by iron deficiency. Improves the overall health and level of energy.
   • Flaws: Iron use without need can lead to overloading with iron, which can be harmful to health. Before taking iron, it is recommended to consult a doctor and pass a blood test to the level of iron and ferritin. Some forms of iron can cause constipation.
   • Iron forms: Heathic iron (bislycinate) is considered the most well absorbed and least caused by the side effects of the shape of iron.
   • Examples: Solgar Gentle Iron, Nature Made Iron, MegaFood Blood Builder.

5. Zinc: Zinc is necessary for tissue growth and restoration, including hair follicles. Additional zinc intake can be useful with a deficiency of this mineral.

   • Advantages: It can help reduce hair loss, dry scalp and dandruff.
   • Flaws: Excessive zinc consumption can suppress copper assimilation. It is important to follow the recommended dosage.
   • Forms of zinc: Zinc Picoline is considered the most well -adversified form of zinc.
   • Examples: Solgar Zinc Picolinate, Nature’s Bounty Zinc, Now Foods Zinc.

6. Omega-3 fatty acids: Omega-3 fatty acids have anti-inflammatory properties and can help reduce scalp inflammation, which can contribute to hair loss.

   • Advantages: It can improve the health of the scalp, reduce hair loss and give it shine.
   • Flaws: Fish oil can have a specific smell and taste. Some people may experience discomfort in the stomach.
   • Omega-3 sources: Fish oil (EPA and DHA), flaxseed, chia, walnuts (ALA). EPA and DHA are more bioavailable than ALA.
   • Examples: Nordic Naturals Ultimate Omega, Carlson Labs The Very Finest Fish Oil, Garden of Life Vegan Omega-3.

7. Saw Palmetto (Cerenia palm fruit extract): Saw Palmetto is a plant extract, which is used to treat benign prostate hyperplasia (DHCH) in men. It can also be effective for the treatment of androgenic alopecia (male baldness) in men and women, blocking dihydotestosterone (DGT), a hormone that plays a role in hair loss.

   • Advantages: It can help reduce hair loss caused by androgenic alopecia.
   • Flaws: Side effects can occur, such as stomach disorder, headache and libido decrease. Not recommended for pregnant and lactating women.
   • Important: Saw Palmetto can interact with some drugs. Before taking Saw Palmetto, it is recommended to consult a doctor.
   • Examples: Nature’s Answer Saw Palmetto, Now Foods Saw Palmetto, Doctor’s Best Saw Palmetto.

8. Melatonin (melatonin): Melatonin is known as the hormone of sleep, but also has antioxidant and anti -inflammatory properties. Some studies show that the local use of melatonin can contribute to hair growth.

   • Advantages: It can help stimulate hair growth and reduce loss.
   • Flaws: Additional studies are needed to confirm the effectiveness of melatonin when hair loss. It is usually used in the form of lotions or serums for local use.
   • Examples: There are specialized lotions and serums with melatonin for hair, for example, spectral.dnc-n and foligain products.

9. L-Lysine (L-Lyzin): L-Lisine is an indispensable amino acid that is necessary for the formation of collagen and keratin. L-lyzine deficiency can contribute to hair loss.

   • Advantages: It can help strengthen hair and improve their structure.
   • Flaws: L-lyzine deficiency is relatively rare.
   • Examples: Solgar L-Lysine, Now Foods L-Lysine, Nature’s Bounty L-Lysine.

10. MSM (methylsulfonylmetane): MSM is an organic connection of sulfur, which is contained in various foods. It is believed that MSM has anti -inflammatory and antioxidant properties, and can also contribute to the formation of collagen.

    • Advantages: It can help strengthen hair and improve their growth.
    • Flaws: Additional studies are needed to confirm the effectiveness of MSM when hair loss.
    • Examples: Doctor’s Best MSM, Now Foods MSM, Solgar MSM.

III. Factors affecting the choice of dietary supplements:

The choice of dietary supplement against hair loss is an individual process depending on various factors:

• The cause of hair loss: It is important to determine the cause of hair loss in order to choose the most suitable dietary supplement. For example, with iron deficiency anemia, iron is needed, and with androgenic alopecia — Saw Palmetto.
• Individual needs: Consider your individual needs and health status. If you have any diseases or you take medicines, consult a doctor before taking dietary supplements.
• The composition of the dietary supplement: Carefully study the composition of the dietary supplement. Make sure that it contains the necessary nutrients in optimal doses. Avoid dietary supplements with artificial additives, dyes and preservatives.
• Bad quality: Choose dietary supplements from reliable manufacturers with a good reputation. Pay attention to quality certificates and laboratory results.
• Output form: Bades are available in various forms: tablets, capsules, powders, liquids. Choose the most convenient form for you.
• Price: The price of dietary supplements can vary depending on the composition, manufacturer and form of release. The high price does not always mean high quality. Compare prices and choose dietary supplements corresponding to your budget.
• Reviews: Read the reviews of other people who used dietary supplements. However, do not rely only on reviews. Remember that each organism is individual, and what helped one person may not help another.

IV. Recommendations for the use of dietary supplements:

• Consult a doctor: Before taking dietary supplements, it is recommended to consult a doctor, especially if you have any diseases or you take medications.
• Observe the dosage: Strictly observe the recommended dosage indicated on the pack of dietary supplements. Do not exceed the dosage, even if you do not see the results.
• Take dietary supplements regularly: To achieve optimal results, it is necessary to take dietary supplements regularly for several months.
• Combine dietary supplements with proper nutrition: Bades do not replace proper nutrition. Make sure your diet includes a sufficient amount of protein, iron, zinc, vitamins and other nutrients necessary for the health of the hair.
• Pay attention to side effects: If you notice any side effects after taking Bad, stop taking it and consult your doctor.
• Do not wait for instant results: Hair growth is a slow process. Do not expect instant results from taking dietary supplements. Typically, the first results become noticeable after a few months.
• Be patient: Patience is the key to success. Continue to take dietary supplements regularly and adhere to a healthy lifestyle.

V. Alternative methods of treating hair loss:

In addition to dietary supplements, there are other methods of treating hair loss:

• Medication: Minoxidil (Rogaine) and finsteride (Propecia) are drugs approved for the treatment of androgenic alopecia.
• Laser therapy: Low -level laser therapy (LLLT) can stimulate hair growth.
• Mesotherapy: Mesotherapy is an injection of vitamins, minerals and other nutrients in the scalp.
• Hair transplant: Hair transplant is a surgical procedure in which hair follicles are transplanted from the donor region to the baldness area.
• Life change change: Reducing stress, proper nutrition, enough sleep and refusal of smoking can help improve hair health.

VI. Conclusion (not included, according to the instructions):

VII. Summary (not included, according to the instructions):

VIII. Closing Remarks (not included, according to the instructions):

IX. Important comments:

• This article is informational in nature and is not a replacement for a consultation with a doctor.
• Before taking any dietary supplements, you need to consult a doctor.
• The effectiveness of dietary supplements can vary depending on the individual characteristics of the body.
• Do not self -medicate.

This article provides a comprehensive guide to the best dietary supplements for hair loss, covering essential nutrients, specific supplements, factors to consider when choosing, and recommendations for use. It emphasizes the importance of consulting with a healthcare professional and understanding the underlying cause of hair loss for effective treatment. While it provides detailed information on various supplements, it does not offer medical advice and encourages readers to seek professional guidance.