Secrets of healthy hair: the best dietary supplement

Chapter 1: Anatomy and Hair Physiology: Health Fundamentals

1. 1. Hair structure: from root to tip

   2. 1. Hair root:

      2. 1. Hair follicle: This is a skin structure in which hair is born and develops. The follicle is a recess in the skin lined with epithelial cells. The depth of the follicle varies depending on the type of hair and area of ​​the body. In the lower part of the follicle there is a hair papilla containing blood vessels and nerves that provide nutrition and regulation of hair growth.
      3. 2. Hair papilla: A key element containing capillaries that feed the growing hair and nerve endings that regulate the growth phases. The papilla consists of connective tissue and contains specialized cells called fibroblasts, which play an important role in the synthesis of proteins and maintaining the structure of the papilla. The cells of the papilla interact with the cells of the hair matrix, determining the type and characteristics of the growing hair.
      4. 3. Hair matrix: This is an accumulation of actively dividing cells surrounding the hair papilla. Matrix cells are a source of new cells, which, differentiating, form a hair rod and an internal root vagina. In the matrix there is an intense metabolism and synthesis of keratin, the main protein that makes up the hair. Melanocytes located in the matrix produce melanin, which determines the color of the hair.

   3. 2. Hair rod:

      3. 1. Cuticle: The outer layer of hair consisting of overlapping Keratin flakes resembling tiles. The cuticle protects the inner layers of the hair from damage, such as mechanical exposure, thermal exposure and the effect of chemicals. A healthy cuticle is smooth and even, which gives the hair shine and silkiness. Damage to the cuticle leads to porosity, brittle and dull hair.
      4. 2. Cortex: It makes up the main mass of the hair, determining its strength, elasticity and color. The cortex consists of elongated keratin cells located parallel to each other. The cortex contains melanin pigments that determine the color of the hair. The structure and composition of the cortex affect the ability of the hair to retain moisture and be subjected to chemical procedures, such as staining and curling.
      5. 3. Medulla (not always present): The central layer of hair consisting of loose, vacuolyized cells. Medulla is not present in all types of hair, especially in thin and bright hair. The function of the medulla has not been fully studied, but it is assumed that it plays a role in thermoregulation and flexibility of the hair.

2. 2. Hair growth phases: cyclicity and regulation

   3. 1. Anagen (growth phase): The longest phase lasts from 2 to 7 years. In this phase, the matrix cells are actively divided, forming a new hair. The duration of the anagen determines the length that the hair can reach. On average, in the anagen phase there are about 85-90% of the hair on the head. The growth of hair in the anagen phase is influenced by various factors, such as genetics, nutrition, hormonal background and general health.
   4. 2. Katagen (transition phase): A short phase lasting about 2-3 weeks. In this phase, hair growth stops, the hair follicle is reduced and separated from the hair papilla. The matrix cells stop sharing and the hair stops growing. In the catagen phase there are about 1-2% of the hair on the head.
   5. 3. Telogen (Phase Salm): The resting phase lasts about 3 months. In this phase, the hair remains in the follicle, but does not grow. The hair papilla is at rest, and the new hair begins to form under the old one. In the heterogene phase there is about 10-15% of the hair on the head. Hair loss occurs at the end of the heterogene phase when the new hair pushes the old one.
   6. 4. Exogen (falling phase): Sometimes it is distinguished as a separate phase, which is a part of the heterogene. In this phase of the hair falls out of the follicle. Normal hair loss is from 50 to 100 hair per day. Intensive hair loss can be a sign of various problems, such as stress, nutrient deficiency, hormonal disorders or diseases of the scalp.

3. 3. Hair health factors: internal and external influences

   4. 1. Genetics: Determines the type of hair (straight, wavy, curly), hair color, hair thickness and predisposition to hair loss. Genetic factors play an important role in determining the structure of the hair follicle and hair growth rate. Some genetic mutations can lead to hair diseases such as androgenetic alopecia.
   5. 2. Hormones: Hormonal balance has a significant effect on the growth and health of the hair. Hormones, such as estrogen, testosterone, thyroid hormones and cortisol, play an important role in the regulation of the hair growth cycle. Disorders of the hormonal balance, for example, during pregnancy, menopause, or with thyroid diseases, can lead to hair loss.
   6. 3. Nutrition: Balanced diet, rich in vitamins, minerals and proteins, is necessary for the health of the hair. A deficiency of nutrients, such as iron, zinc, biotin, vitamin D and protein, can lead to hair loss, brittleness and dullness of hair.
   7. 4. Age: With age, hair follicles decrease in size, and the hair growth rate slows down. The hair becomes thinner, more dry and brittle. With age, the production of melanin is reduced, which leads to the appearance of gray hair.
   8. 5. Stress: Chronic stress can lead to hair loss, accelerating the transition of hair to the heterogene phase. Stress can also worsen the condition of the scalp, leading to itching, dandruff and other problems.
   9. 6. Environment: The effect of ultraviolet radiation, contaminated air, hard water and extreme temperatures can damage the hair, making it dry, brittle and dull.
   10. 7. Chemical procedures: Staining, lightening, curls and straightening of hair can damage the structure of the hair, making it more porous, brittle and prone to split ends.
   11. 8. Mechanical effect: Aggressive combing, tight hairstyles and the use of hot styling tools can damage the hair, causing their brittleness and loss.

Chapter 2: INFORMATIONAL NURICES for the strength and shine of hair

2. 1. Protein: Building hair

   2. 1. The role of protein in the formation of keratin: Keratin is a fibrillar protein that forms the basis of hair, skin and nails. It provides strength, elasticity and protection of these tissues. Keratin consists of amino acids, which are construction protein blocks. The lack of protein in the diet can lead to a slowdown in hair growth, brittle and hair loss.
   3. 2. Sources of protein in the diet (animals and plant): Good sources of protein include meat, poultry, fish, eggs, dairy products, legumes (beans, lentils, peas), nuts and seeds. The recommended daily protein consumption rate is about 0.8 grams per kilogram of body weight. People involved in sports or leading lifestyle may need more protein.
   4. 3. The value of amino acids for the health of the hair (cysteine, methionine, lysine): Cistaine and methionine are sulfur -containing amino acids that play an important role in the formation of disulfide connections in keratin, ensuring its strength and stability. A lysine is necessary for the absorption of iron, which is also important for hair health. The deficiency of these amino acids can lead to a deterioration in the quality of the hair.

3. 2. Vitamins: the key to healthy growth and protection

   3. 1. Vitamin A (Retinol):

      2. 1. Functions in the body: It is necessary for the growth and differentiation of cells, including the cells of the hair follicle. Supports the health of the scalp and stimulates the production of sebum, which moisturizes the hair. Participates in the synthesis of keratin.
      3. 2. Sources (retinoids and carotenoids): Retinoids are found in animal products, such as liver, eggs and dairy products. Carotinoids (beta-carotene) are found in plant products, such as carrots, sweet potatoes and spinach. The body transforms beta-carotene into vitamin A.
      4. 3. Signs of deficiency and excess: Vitamin A deficiency can lead to dry hair and brittle hair, as well as to dry scalp. Excess vitamin A can be toxic and cause hair loss, as well as other side effects.

   4. 2. B vitamins B:

      3. 1. Biotin (Vitamin B7):

         2. 1. Functions in the body: Plays an important role in the metabolism of carbohydrates, fats and proteins. It is necessary for the health of the skin, hair and nails. Participates in the synthesis of keratin.
         3. 2. Sources: Contained in eggs, liver, nuts, seeds, avocados and cauliflower. It is also produced by intestinal microflora.
         4. 3. Signs of deficiency: Hair loss, fragility of nails, skin rashes.

      4. 2. Niacin (Vitamin B3):

         3. 1. Functions in the body: Participates in energy metabolism and blood circulation. Improves blood supply to the scalp, which contributes to hair growth.
         4. 2. Sources: Contained in meat, fish, poultry, nuts, seeds and whole grains.
         5. 3. Signs of deficiency: Dermatitis, Diareia, Dementia.

      5. 3. Pantotenic acid (vitamin B5):

         4. 1. Functions in the body: Participates in the metabolism of fats, carbohydrates and proteins. Strengthens hair follicles and stimulates hair growth.
         5. 2. Sources: Contained in meat, fish, eggs, dairy products, avocados and mushrooms.
         6. 3. Signs of deficiency: Hair loss, gray hair, dermatitis.

      6. 4. Folic acid (vitamin B9):

         5. 1. Functions in the body: It is necessary for dividing and cell growth. Participates in the synthesis of DNA and RNA.
         6. 2. Sources: Contained in green leafy vegetables, legumes, avocados and citrus fruits.
         7. 3. Signs of deficiency: Anemia, fatigue, hair loss.

      7. 5. Vitamin B12 (cobalamin):

         6. 1. Functions in the body: It is necessary for the formation of red blood cells and maintaining the health of the nervous system. Participates in cell metabolism.
         7. 2. Sources: It is found only in animal products, such as meat, fish, eggs and dairy products. Vegetarians and vegans are recommended to take additives with vitamin B12.
         8. 3. Signs of deficiency: Anemia, fatigue, neurological problems, hair loss.

   5. 3. Vitamin C (ascorbic acid):

      4. 1. Functions in the body: A powerful antioxidant that protects cells from damage to free radicals. It is necessary for the synthesis of collagen that strengthens the hair. Improves the absorption of iron.
      5. 2. Sources: Contained in citrus fruits, berries, kiwi, pepper and broccoli.
      6. 3. Signs of deficiency: Scurvy, fatigue, weakness, slow healing of wounds, hair loss.

   6. 4. Vitamin D (calciferol):

      5. 1. Functions in the body: It is necessary for the assimilation of calcium and maintaining bone health. He plays a role in the regulation of hair growth. Vitamin D deficiency is associated with hair loss.
      6. 2. Sources: It is synthesized in the skin under the influence of sunlight. Contained in fish, eggs and enriched products.
      7. 3. Signs of deficiency: Rachite (in children), osteomulation (in adults), fatigue, weakness, hair loss.

   7. 5. Vitamin E (Tokoferol):

      6. 1. Functions in the body: A powerful antioxidant that protects cells from damage to free radicals. Improves blood circulation of the scalp, which promotes hair growth.
      7. 2. Sources: Contained in vegetable oils, nuts, seeds and green leafy vegetables.
      8. 3. Signs of deficiency: It is rare, but can lead to neurological problems and muscle weakness.

4. 3. Minerals: necessary for the structure and functions of the hair

   4. 1. Iron:

      2. 1. Functions in the body: It is necessary for transporting oxygen in the blood. Iron deficiency (iron deficiency anemia) is one of the most common causes of hair loss, especially in women.
      3. 2. Sources (hemic and non -meter iron): Hem iron is found in animal products, such as meat, poultry and fish. It is better absorbed by the body than the non -meter iron, which is found in plant products, such as legumes, green leafy vegetables and enriched cereals. The absorption of a non -meter iron can be improved by using it with vitamin C.
      4. 3. Signs of deficiency: Fatigue, weakness, pallor of the skin, dizziness, headaches, hair loss.

   5. 2. Zinc:

      3. 1. Functions in the body: It is necessary for the growth and division of cells, immune function and wound healing. He plays a role in the regulation of the sebaceous glands of the scalp. Zinc deficiency can lead to hair loss and skin rashes.
      4. 2. Sources: Contained in meat, seafood, nuts, seeds and whole grains.
      5. 3. Signs of deficiency: Hair loss, skin rashes, reduction of immunity, loss of appetite.

   6. 3. Selenium:

      4. 1. Functions in the body: Antioxidant that protects cells from damage by free radicals. It is necessary for the function of the thyroid gland, which affects hair growth.
      5. 2. Sources: Contained in Brazilian nuts, seafood, meat and whole grain products.
      6. 3. Signs of deficiency: Hair loss, hypothyroidism, reduction of immunity.

   7. 4. Copper:

      5. 1. Functions in the body: It is necessary for the formation of collagen and elastin, which strengthen the hair. Participates in hair pigmentation.
      6. 2. Sources: Contained in seafood, nuts, seeds and legumes.
      7. 3. Signs of deficiency: It is rare, but can lead to anemia, gray hair and neurological problems.

   8. 5. Silicon:

      6. 1. Functions in the body: Participates in the synthesis of collagen and elastin. Strengthens hair and nails.
      7. 2. Sources: Contained in oatmeal, rice, bananas and green leafy vegetables.
      8. 3. Signs of deficiency: There are no clear signs of deficiency, but it is believed that it can lead to fragility of hair and nails.

5. 4. Omega-3 fatty acids: hydration and protection

   5. 1. The role of Omega-3 in the health of the scalp and hair: Omega-3 fatty acids are indispensable fats that are not produced by the body and should come with food. They have anti -inflammatory properties and help moisturize the scalp, which contributes to the growth of healthy hair. Omega-3 fatty acids also strengthen hair follicles and protect the hair from damage.
   6. 2. Sources (fish oil, linseed oil, walnuts): Good sources of omega-3 fatty acids include fish oil, linseed oil, chia seeds, walnuts and algae.
   7. 3. Types of omega-3 fatty acids (EPA, DHA, ALA): EPA (eicosapentaenoic acid) and DHA (non -coshegexic acid) are contained in fish and are better absorbed by the body. ALA (alpha-linolenic acid) is contained in plant sources and should be transformed by the body into EPA and DHA, which can be ineffective in some people.

Chapter 3: Review of the best dietary supplements for healthy hair

3. 1. General principles for choosing dietary supplements:

   2. 1. Assessment of nutrient deficits: Before taking the dietary supplement, it is recommended to consult a doctor and pass blood tests to detect nutrient deficiency. This will allow you to choose the most suitable additives and avoid overdose.
   3. 2. Composition and dosage: It is important to carefully study the composition of the dietary supplement and make sure that it contains the necessary nutrients in sufficient dosage. Do not choose dietary supplements with excess doses, as this can be harmful to health. It is recommended to choose dietary supplements with natural ingredients and without artificial additives.
   4. 3. Quality and reputation manufacturer: Choose dietary supplements from reliable manufacturers with a good reputation. Pay attention to the availability of quality certificates and reviews of other customers.
   5. 4. Release form (tablets, capsules, liquids): Choose the most convenient dietary supplement release form. It is convenient to take tablets and capsules, but they can be worse absorbed than liquids.
   6. 5. Possible side effects and interactions with drugs: Before taking a dietary supplement, it is necessary to familiarize yourself with possible side effects and interactions with other drugs that you take. If you have any chronic diseases, be sure to consult a doctor before taking dietary supplements.

4. 2. Monocomponent dietary supplements:

   3. 1. Biotin:

      2. 1. Indications: Biotin deficiency, hair loss, fragility of nails.
      3. 2. Dosage: The recommended dosage of biotin is from 2.5 to 5 mg per day.
      4. 3. Cautions: Biotin can affect the results of some laboratory tests. Before passing blood tests, it is necessary to inform the doctor about taking biotin.
      5. 4. Examples of brands: Solgar Biotin, Nature’s Bounty Biotin, Doctor’s Best Biotin.

   4. 2. Iron:

      3. 1. Indications: Iron deficiency anemia, hair loss, fatigue.
      4. 2. Dosage: The dosage of iron depends on the degree of deficiency and can vary from 20 to 100 mg per day. It is recommended to take iron along with vitamin C to improve absorption.
      5. 3. Cautions: Iron can cause constipation, nausea and other side effects. It is not recommended to take iron without consulting a doctor.
      6. 4. Examples of brands: Solgar Gentle Iron, Feroglobin B12, Thorne Research Iron Bisglycinate.

   5. 3. Vitamin D:

      4. 1. Indications: Vitamin D deficiency, hair loss, weakness.
      5. 2. Dosage: The dosage of vitamin D depends on the level of vitamin D in the blood and can vary from 1000 to 5000 IU per day. It is recommended to take vitamin D along with fats to improve absorption.
      6. 3. Cautions: Excess vitamin D can be toxic. It is not recommended to take vitamin D without consulting a doctor.
      7. 4. Examples of brands: Solgar Vitamin D3, Nature’s Bounty Vitamin D3, Nordic Natural Nural D3.

   6. 4. Zinc:

      5. 1. Indications: Circus deficiency, hair loss, skin rashes.
      6. 2. Dosage: The recommended zinc dosage is from 15 to 30 mg per day.
      7. 3. Cautions: Zinc can cause nausea and other side effects. Long -term zinc in high doses can lead to copper deficiency.
      8. 4. Examples of brands: Solgar Zinc Picolinate, Nature’s Bounty Zinc, Doctor’s Best Zinc Carnosine.

   7. 5. Omega-3 fatty acids:

      6. 1. Indications: Dry scalp, brittle hair, inflammation of the scalp.
      7. 2. Dosage: The recommended dosage of omega-3 fatty acids is from 1 to 3 grams per day.
      8. 3. Cautions: Omega-3 fatty acids can dilute blood. It is not recommended to take omega-3 fatty acids before surgery or when taking anticoagulants.
      9. 4. Examples of brands: Nordic Naturals Ultimate Omega, Carlson Labs The Very Finest Fish Oil, Garden of Life Oceans 3 Healthy Hormones.

5. 3. Multicomponent dietary supplements:

   4. 1. Compounds aimed at strengthening hair:

      2. 1. Hair Skin Nails Formulas: They contain a combination of vitamins, minerals and other nutrients necessary for the health of hair, skin and nails. Usually include biotin, vitamin C, vitamin E, zinc and selenium.
      3. 2. Anti-Hair Loss Formulas: They contain ingredients that can help reduce hair loss and stimulate their growth. Usually include biotin, iron, zinc, niacin and pantothenic acid. They may also contain plant extracts, such as the extract of the palmis and green tea extract.
      4. 3. Collagen Supplements: Contain collagen, which is an important protein for hair structure. The use of collagen can help strengthen hair, reduce its fragility and improve their growth.

   5. 2. Advantages and disadvantages of an integrated approach:

      3. 1. Advantages: Convenience (you do not need to take several different dietary supplements), synergistic effect (nutrients work together, enhancing the effect of each other).
      4. 2. Flaws: It is difficult to control the dosage of individual components can be more expensive than buying monocomponent dietary supplements.

   6. 3. Examples of brands and compositions:

      4. 1. Viviscal Extra Strength: Contains the Aminomar C ™, Biotin, Zinc and Vitamin C.
      5. 2. Nutrafol: Contains the patented complex Synergen Complex®, which includes plant extracts, vitamins and minerals.
      6. 3. Hairburst: Contains biotin, collagen, MSM and other nutrients.

Chapter 4: Natural alternatives and additional hair strengthening methods

4. 1. Plant remedies to stimulate hair growth:

   2. 1. SAW Palmetto palm extract:

      2. 1. The mechanism of action: Blocks the action of 5-alpha reductase, an enzyme that turns testosterone into dihydrotestosterone (DGT). DGT is the main factor that causes an androgenetic alopecia (male baldness and female baldness according to the male type).
      3. 2. Forms of application: Capsules, tablets, shampoos, lotions.
      4. 3. Potential side effects: Rarely, but digestive disorders, headaches and a decrease in libido can be observed.

   3. 2. Green tea extract:

      3. 1. The mechanism of action: Contains antioxidants that protect hair follicles from damage. It can stimulate hair growth and reduce hair loss.
      4. 2. Forms of application: Capsules, tablets, shampoos, hair masks.
      5. 3. Potential side effects: Rarely, but can cause digestive disorders and insomnia.

   4. 3. Rosemary oil:

      4. 1. The mechanism of action: Improves blood circulation of the scalp, which stimulates hair growth. It has anti -inflammatory properties.
      5. 2. Forms of application: Add to shampoo, hair masks, scalp massage.
      6. 3. Cautions: Before use, it is necessary to dilute rosemary oil with base oil (for example, coconut or olive oil). It is not recommended to use pregnant and lactating women.

   5. 4. Castor oil:

      5. 1. The mechanism of action: Contains ricinoleic acid, which has anti -inflammatory and antibacterial properties. Moisturizes the scalp and stimulates hair growth.
      6. 2. Forms of application: Hair masks, scalp massage.
      7. 3. Cautions: Castor oil can be thick and difficult to wash off. Before use, it is recommended to dilute it with base oil.

   6. 5. Ayurvedic herbs (Amla, Brahmi, Bringaraj):

      6. 1. Amla Officinalis: It is rich in vitamin C and antioxidants. Strengthens hair follicles and stimulates hair growth.
      7. 2. Bacopa Monnieri: Improves blood circulation of the scalp and reduces stress, which can lead to hair loss.
      8. 3. Bringaraj (Eclipta Alba): Strengthens hair, prevents gray hair and stimulates hair growth.
      9. 4. Forms of application: Powders, oils, capsules.

5. 2. Diet for healthy hair:

   3. 1. The inclusion of products rich in nutrients (described in chapter 2): To emphasize the importance of consumption of a sufficient amount of protein, vitamins and minerals necessary for the health of the hair.
   4. 2. Restriction of processed products, sugar and harmful fats: These products can have a negative effect on the health of the hair and scalp.
   5. 3. The use of enough water: Dehydration can lead to dry hair.

6. 3. Hair care: Rules and recommendations:

   4. 1. The choice of shampoo and air conditioning in accordance with the type of hair: It is important to choose products that are suitable for your type of hair (dry, oily, normal, dyed, damaged).
   5. 2. Avoiding aggressive chemical procedures (staining, lightening, curls): These procedures can damage the structure of the hair, making it more porous, brittle and prone to split ends.
   6. 3. Careful combing of hair (using a comb with wide teeth): Aggressive combing can damage the hair, causing its brittleness and loss.
   7. 4. Limiting the use of hot styling tools (hair dryers, ironing, curves): High temperatures can damage the hair, making it dry, brittle and dull. When using hot tools, it is necessary to use thermal protection products.
   8. 5. Hair protection from the sun, wind and cold: Environmental exposure can damage the hair, making it dry, brittle and dull. It is necessary to use hats and sunscreen for hair.

7. 4. Scalp massage:

   5. 1. Massage techniques to stimulate blood circulation: Scalp massage improves blood circulation, which stimulates hair growth and strengthens hair follicles. You can use your fingertips or special massagers for the scalp.
   6. 2. Using oils to enhance the effect: To enhance the massage effect, you can use natural oils, such as coconut, olive, castor or rosemary oil.

Chapter 5: common problems with hair and approaches to treatment

5. 1. ** hair loss (alopecia):