Section 1: Understanding the problem of hair loss and the role of dietary supplements
1.1. Hair loss: multifactorial problem
Hair loss is a common phenomenon that affects men and women of all ages. The causes of hair loss can be diverse and complex, often representing a combination of several factors. Understanding these factors is the key to choosing the right strategy for combating the problem, including the consideration of the possibility of using dietary supplements (biologically active additives).
1.1.1. Genetic predisposition (androgenetic alopecia)
Androgenetic alopecia, also known as male or female baldness, is the most common cause of hair loss. It is due to a genetic predisposition and hormonal factors, in particular, the sensitivity of hair follicles to dihydrotestosterone (DGT), a derivative of testosterone. DGT leads to miniaturization of hair follicles, shortening the hair growth phase and lengthening the rest phase, which ultimately leads to hair loss. In men, an androgenetic alopecia usually manifests itself in the form of a recession of hair on the forehead and thinning the hair on the crown, while in women it often manifests itself in the form of a general thinning of hair throughout the head.
1.1.2. Hormonal changes
Hormonal vibrations caused by pregnancy, childbirth, menopause, thyroid diseases or taking hormonal drugs (for example, contraceptives) can significantly affect hair growth. Estrogen, female sex hormone, promotes hair growth, and a decrease in its level can lead to loss. Thyroid diseases, both hypothyroidism (insufficient thyroid function), and hyperthyroidism (excess thyroid function), can disrupt the hair growth cycle.
1.1.3. Nutrient deficiency
The lack of necessary vitamins and minerals can negatively affect the health of the hair and lead to its loss. Key nutrients necessary for healthy hair growth include iron, zinc, biotin, vitamin D, B12 B vitamins (especially B12 and folic acid) and amino acids. Hard diets, unbalanced diet and diseases that violate the absorption of nutrients can lead to a deficiency of these important elements.
1.1.4. Stress
Chronic stress, both physical and emotional, can have a negative effect on hair growth. Stress can cause various types of hair loss, including heterogene alopecia (when there is more hair than usual, it passes into the rest phase and falls after a few months), trichothylomania (compulsive hair pullation) and focal alopecia (hair loss in the form of small round areas).
1.1.5. Medical conditions and medicines
Some medical conditions, such as autoimmune diseases (for example, lupus, rheumatoid arthritis), scalp infections (for example, fungal infections), and thyroid diseases, can lead to hair loss. In addition, some drugs used to treat cancer (chemotherapy), depression, high blood pressure and other diseases can cause hair loss as a side effect.
1.1.6. Hair injuries and damage
Head injuries, such as burns, cuts and scars, can damage the hair follicles and lead to constant hair loss in the affected area. Excessive use of hair styling products, heat treatment (hair dryers, ironing), tight hairstyles (braids, bundles) and chemical treatment (staining, curling) can damage the hair structure and lead to their fragility and loss.
1.2. The role of dietary supplements in supporting hair health
Bades (biologically active additives) can play an auxiliary role in maintaining hair health, especially in cases where hair loss is associated with a deficiency of nutrients. They are not drugs and cannot cure androgenetic alopecia or other diseases that cause hair loss. However, with the right choice and use, dietary supplements can provide the body with the necessary vitamins, minerals and other beneficial substances that contribute to a healthy hair growth and improve their structure.
1.2.1. Flooding of nutrient deficiency
Bades can help replenish the deficiency of nutrients that are necessary for healthy hair growth. For example, if a person has a deficiency of iron, taking iron additives can help restore iron level in the body and improve the condition of the hair. Similarly, additives with biotin, zinc, vitamin D and other vitamins and minerals can be useful for people with a deficiency of these substances.
1.2.2. Improving hair structure
Some dietary supplements contain components that can improve the hair structure, making them stronger, shiny and less brittle. For example, additives with collagen, keratin and amino acids can help strengthen hair and reduce their brittleness. Antioxidants, such as vitamin C and vitamin E, can protect the hair from damage to free radicals.
1.2.3. Support for hair growth
Some dietary supplements contain ingredients that can stimulate hair growth and improve their density. For example, additives with dwarf palm extract (Saw Palmetto) can help block the action of DHT, hormone, which helps to drop hair with androgenetic alopecia. Other ingredients, such as biotin, zinc and vitamins of group B, can also contribute to hair growth.
1.2.4. It is important to remember
- Bades are not a replacement for a balanced diet and a healthy lifestyle.
- Before taking any dietary supplements, you need to consult a doctor in order to make sure their safety and effectiveness.
- The effect of taking dietary supplements can be individual and depends on many factors, including the cause of hair loss, general health and lifestyle.
- Bades should be considered as an addition to the main treatment of hair loss, and not as an independent remedy.
Section 2: Review of the main dietary supplements for hair growth
2.1. Vitamins
2.1.1. Biotin (Vitamin B7)
- Role: Biotin plays a key role in the metabolism of fats, carbohydrates and proteins necessary for the health of hair, skin and nails. It is involved in the synthesis of keratin, the main structural protein of the hair.
- Deficiency: Biotin deficiency can lead to hair loss, fragility of nails and skin rashes.
- Dosage: It is usually recommended a dosage from 2.5 mg to 5 mg per day.
- Sources: Biotin is found in eggs, liver, nuts, seeds and avocados.
- Peculiarities: High doses of biotin can affect the results of some laboratory tests (for example, tests for thyroid function). It is important to inform the doctor about taking biotin before taking tests.
2.1.2. Vitamin D.
- Role: Vitamin D plays an important role in the regulation of the immune system and cell growth, including the cells of the hair follicles. He also participates in the absorption of calcium necessary for the health of bones and hair.
- Deficiency: Vitamin D deficiency is associated with various types of hair loss, including focal alopecia and heterogene alopecia.
- Dosage: The recommended daily dose varies depending on the level of vitamin D in the blood. It is usually recommended to take from 1000 to 4000 IU per day.
- Sources: Vitamin D is synthesized in the skin under the influence of sunlight. It is also found in fatty fish (salmon, tuna, sardines), egg yolks and enriched products (milk, juices).
- Peculiarities: It is important to control the level of vitamin D in the blood and adjust the dosage in accordance with the doctor’s recommendations.
2.1.3. Vitamin C.
- Role: Vitamin C is a powerful antioxidant that protects the hair from damage by free radicals. It is also necessary for the synthesis of collagen, an important structural hair protein. Vitamin C also improves the absorption of iron, which is necessary for healthy hair growth.
- Deficiency: Vitamin C deficiency can lead to dryness, brittleness and hair loss.
- Dosage: The recommended daily dose is from 75 mg to 90 mg.
- Sources: Vitamin C is found in citrus fruits, berries, kiwi, pepper and broccoli.
- Peculiarities: Vitamin C is a water -soluble vitamin, so the excess is excreted from the body in the urine.
2.1.4. Vitamin E
- Role: Vitamin E is another powerful antioxidant that protects the hair from damage by free radicals. It also improves blood circulation in the scalp, which promotes hair growth.
- Deficiency: Vitamin E deficiency can lead to dryness, brittleness and hair loss.
- Dosage: The recommended daily dose is 15 mg.
- Sources: Vitamin E is found in vegetable oils, nuts, seeds and green leafy vegetables.
- Peculiarities: Vitamin E is a fat -soluble vitamin, so it is important not to exceed the recommended dosage.
2.1.5. B vitamins B (B12, folic acid, niacin)
- Role: B vitamins play an important role in the metabolism of energy and cell growth, including the cells of the hair follicles. They participate in the synthesis of DNA and RNA necessary for the growth and division of cells.
- Deficiency: B vitamins deficiency can lead to hair loss, anemia and other health problems.
- Dosage: The dosage varies depending on the specific vitamin of group B. It is recommended to follow the instructions on the package of dietary supplements or the doctor’s recommendations.
- Sources: B vitamins are contained in meat, fish, poultry, eggs, dairy products, whole grain products and green leafy vegetables.
- Peculiarities: Vitamin B12 is especially important for vegetarians and vegans, as it is mainly found in animal products.
2.2. Minerals
2.2.1. Iron
- Role: Iron is necessary for transporting oxygen to the cells of the whole organism, including cells of hair follicles. Iron deficiency can lead to anemia, which can cause hair loss.
- Deficiency: Iron deficiency anemia is a common cause of hair loss, especially in women.
- Dosage: The dosage varies depending on the level of iron in the blood. It is recommended to follow the doctor’s recommendations.
- Sources: Iron is found in red meat, poultry, fish, legumes, green leafy vegetables and enriched cereals.
- Peculiarities: Iron is better absorbed in combination with vitamin C.
2.2.2. Zinc
- Role: Zinc plays an important role in the growth and restoration of fabrics, including hair follicles. It is also involved in the synthesis of keratin protein, the main structural protein of the hair. Zinc also has antioxidant properties.
- Deficiency: Zinc deficiency can lead to hair loss, slowed hair growth and skin problems.
- Dosage: The recommended daily dose is from 8 mg to 11 mg.
- Sources: Zinc is contained in meat, seafood, nuts, seeds and whole grains.
- Peculiarities: High doses of zinc can prevent the absorption of copper.
2.2.3. Selenium
- Role: Selenium is an antioxidant that protects the hair from damage to free radicals. It also plays an important role in the function of the thyroid gland, which affects hair growth.
- Deficiency: Selena deficiency can lead to hair loss and problems with the thyroid gland.
- Dosage: The recommended daily dose is 55 μg.
- Sources: Selenium is found in Brazilian nuts, seafood, meat and whole grain products.
- Peculiarities: It is important not to exceed the recommended dosage of selenium, since excess can be toxic.
2.3. Amino acids
2.3.1. L-Cistein
- Role: L-cysteine is an amino acid, which is a building block of keratin, the main structural protein of hair. It helps strengthen hair and improve its structure.
- Deficiency: L-cysteine deficiency can lead to brittleness and hair loss.
- Dosage: The dosage varies depending on the product. It is recommended to follow the instructions on the package of dietary supplements or the recommendations of the doctor.
- Sources: L-cysteine is found in meat, eggs, dairy products and legumes.
- Peculiarities: L-cysteine can interact with some drugs. It is important to consult a doctor before starting.
2.3.2. L-L-Elizin
- Role: L-Lisine is an indispensable amino acid that plays an important role in the synthesis of collagen, important structural protein of hair and skin. He also participates in the assimilation of iron.
- Deficiency: L-lyzine deficiency can lead to hair loss and anemia.
- Dosage: The dosage varies depending on the product. It is recommended to follow the instructions on the package of dietary supplements or the recommendations of the doctor.
- Sources: L-Lisin is found in meat, fish, dairy products and legumes.
- Peculiarities: L-Lisin can interact with some drugs. It is important to consult a doctor before starting.
2.4. Plant extracts
2.4.1. Saw Palmetto extract (Saw Palmetto)
- Role: The dwarf palmis extract contains compounds that can block the effect of the 5-alpha reductase enzyme, which turns testosterone into dihydrotestosterone (DGT). DGT is the main hormone responsible for androgenetic alopecia.
- Application: It is used to treat androgenetic alopecia in men and women.
- Dosage: It is usually recommended to take from 160 mg to 320 mg per day.
- Peculiarities: The dwarf palm extract can interact with some drugs such as anticoagulants. It is important to consult a doctor before starting.
2.4.2. Green tea extract
- Role: Green tea extract contains antioxidants that protect the hair from damage to free radicals. It can also stimulate hair growth.
- Application: Used to strengthen hair and stimulate hair growth.
- Dosage: The dosage varies depending on the product. It is recommended to follow the instructions on the package of dietary supplements or the recommendations of the doctor.
- Peculiarities: Green tea extract can interact with some drugs. It is important to consult a doctor before starting.
2.4.3. Horsetail extract
- Role: Field horsetail extract contains silicon, which strengthens the hair and improves their structure.
- Application: Used to strengthen hair and reduce brittleness.
- Dosage: The dosage varies depending on the product. It is recommended to follow the instructions on the package of dietary supplements or the recommendations of the doctor.
- Peculiarities: It is not recommended to take pregnant and lactating women.
Section 3: Instructions for use and dosage of dietary supplements for hair growth
3.1. General recommendations
3.1.1. Consultation with a doctor
Before you start taking any dietary supplements for hair growth, you need to consult a doctor or a trichologist. The doctor will be able to determine the cause of hair loss and choose the most suitable dietary supplements and dosage, taking into account your health status, medications taken and possible contraindications. Self -medication can be dangerous and lead to undesirable side effects.
3.1.2. Choosing a quality product
Choose dietary supplements from famous and reliable manufacturers who have a good reputation and conduct quality control of their products. Pay attention to the composition of the product, the availability of quality certificates and customer reviews. Avoid buying darts from dubious sellers or on unverified sites, as they can contain low -quality ingredients or be fakes.
3.1.3. Compliance with the dosage
Strictly observe the recommended dosage indicated on the Bad package or prescribed by a doctor. Exceeding the dosage can lead to undesirable side effects and will not necessarily accelerate hair growth. Some vitamins and minerals, such as vitamin D, vitamin E, selenium and iron, can be toxic in large doses.
3.1.4. Duration of admission
The effect of taking dietary supplements for hair growth usually becomes noticeable in a few months (usually 3-6 months). Do not expect instant results. Continue to take dietary supplements for a recommended period of time and evaluate the results. If in a few months you have not noticed any improvements, consult your doctor.
3.1.5. Combination with other treatment methods
Bades should be considered as an addition to other methods of treating hair loss, and not as an independent tool. Depending on the cause of hair loss, the doctor may prescribe other drugs, procedures (for example, mesotherapy, plasmolifting) or recommend changing the lifestyle (for example, improve nutrition, reduce stress levels).
3.1.6. Side effects monitoring
Carefully follow your health condition during the use of dietary supplements. If you notice any side effects, such as nausea, vomiting, diarrhea, skin rashes or other undesirable reactions, stop taking the dietary supplement and consult a doctor.
3.1.7. Storage of dietary supplements
Keep dietary supplements in accordance with the instructions on the package, in a cool, dry place, inaccessible to children.
3.2. Specific dosage recommendations
3.2.1. Biotin:
- Recommended dosage: 2.5 mg – 5 mg per day.
- Notes: High doses of biotin can affect the results of some laboratory tests.
3.2.2. Vitamin D:
- Recommended dosage: 1000 IU – 4000 IU per day (depending on the level of vitamin D in the blood).
- Notes: It is necessary to control the level of vitamin D in the blood and adjust the dosage in accordance with the doctor’s recommendations.
3.2.3. Iron:
- Recommended dosage: Varies depending on the level of iron in the blood and causes of deficiency. It is necessary to follow the recommendations of the doctor.
- Notes: Iron is better absorbed in combination with vitamin C. The use of iron can cause constipation.
3.2.4. Zinc:
- Recommended dosage: 8 mg – 11 mg per day.
- Notes: High doses of zinc can prevent the absorption of copper.
3.2.5. Saw Palmetto Extract:
- Recommended dosage: 160 mg – 320 mg per day.
- Notes: It can interact with some drugs, such as anticoagulants.
3.3. An example of a dietary supplement reception scheme
This is an approximate scheme, and it must be discussed with a doctor!
- Morning:
- Vitamin D (1000-4000 IU) with food
- Iron (as prescribed by a doctor) with vitamin C
- Day:
- Multivitamin hair complex (contains vitamins of group B, zinc, selenium, biotin) with food
- Evening:
- Dwarf palmis extract (160-320 mg) with food
3.4. Important warnings
- Bades are not drugs and are not intended for the treatment of diseases.
- Bades do not replace full and balanced diet.
- Reception of dietary supplements can be contraindicated in some diseases (for example, kidney, liver, thyroid diseases) and during pregnancy and breastfeeding.
- Before taking dietary supplements, you need to consult a doctor.
- Do not exceed the recommended dosage.
- Carefully follow your health condition during the use of dietary supplements.
- If side effects appear, stop taking the dietary supplement and consult a doctor.
Section 4: Life Life and Nutrition for Hair Health
4.1. Balanced diet
Balanced nutrition is the basis of hair health. Make sure your diet contains a sufficient amount of proteins, carbohydrates, fats, vitamins and minerals.
4.1.1. Protein
Hair consists mainly of keratin, protein. Therefore, the consumption of a sufficient amount of protein is necessary for healthy hair growth. Good sources of protein include meat, poultry, fish, eggs, dairy products, legumes and nuts. The recommended daily protein rate is about 0.8 grams per kilogram of body weight.
4.1.2. Iron
Iron deficiency is a common cause of hair loss, especially in women. Include in your diet products rich in iron, such as red meat, poultry, fish, legumes and green leafy vegetables. For better assimilation of iron, combine it with products rich in vitamin C.
4.1.3. Zinc
Zinc plays an important role in the growth and restoration of fabrics, including hair follicles. Good sources of zinc include meat, seafood, nuts and seeds.
4.1.4. Vitamins
B vitamins B, vitamin D, vitamin C and vitamin E are necessary for hair health. Include a variety of fruits, vegetables and whole grains in your diet to get a sufficient amount of these vitamins.
4.1.5. Omega-3 fatty acids
Omega-3 fatty acids are useful for the health of the scalp and hair. They help moisturize the scalp and reduce inflammation. Good sources of omega-3 fatty acids include fatty fish (salmon, tuna, sardines), flaxseed, chia seeds and walnuts.
4.2. Hydration
Water is necessary for all body functions, including hair growth. Make sure you drink enough water during the day to maintain hydration. It is recommended to drink at least 8 glasses of water per day.
4.3. Stress management
Chronic stress can have a negative effect on hair growth. Find the ways of managing stress, such as meditation, yoga, physical exercises or pastime in nature.
4.4. Hair care
Proper hair care can help prevent their damage and loss.
4.4.1. Carefully washing
Wash your hair with a soft shampoo that does not contain sulfates and parabens. Do not wash your hair too often, as it can dry the scalp and hair.
4.4.2. Neat combing
Comb the hair carefully using a comb with wide teeth. Do not comb wet hair, as it is more vulnerable to damage.
4.4.3. Avoid heat treatment
Avoid frequent use of a hairdryer, ironing and curling forceps, as they can damage the hair structure. If you use these tools, use a thermal protection product.
4.4.4. Limit chemical treatment
Limit the frequency of staining, curling and straightening the hair, as these procedures can damage the hair structure.
4.4.5. Sun protection
Protect hair from the sun, wearing a hat or using hair products with SPF.
4.5. Scalp massage
Scalp massage can improve blood circulation in hair follicles and stimulate hair growth. Massage the scalp several times a week for several minutes.
4.6. A healthy lifestyle
A healthy lifestyle, including a balanced diet, sufficient hydration, stress control and proper hair care, can help maintain hair health and prevent their loss.