Comparison of dietary supplements for hair growth: what really works

Part 1: The basics of hair growth and factors affecting it

1.1 Hair growth cycle: anatomy and physiology

Hair is a complex structure, consisting mainly of keratin protein. It grows from a hair follicle located in the skin. The life cycle of the hair consists of three main phases:

• Anagen (growth phase): This phase lasts from 2 to 7 years and determines the length of the hair. At this time, cells are actively divided in the root of the hair, forming new hair. The duration of the anagen is genetically determined and affects the maximum length, which can reach the hair.

• Katagen (transition phase): This phase lasts about 2-3 weeks. Hair growth slows down, and the follicle is compressed. The hair bulb is separated from the dump papilla, stopping power.

• Telogen (Phase Salm): This phase lasts about 3 months. The hair remains in the follicle, but does not grow. Approximately 10-15% of the hair are in the stage of the heater at any time. At the end of this phase, the hair falls out, and the new anagen cycle begins.

• Exogen (falling phase): Sometimes it is distinguished separately, it is a spell of a heterogene when the hair falls.

Understanding these phases is important for understanding the mechanisms of the action of various dietary supplements and other methods of treating hair loss. Violation of the hair growth cycle can lead to hair loss and slowing down their growth.

1.2 Factors affecting hair growth: internal and external

Hair growth is influenced by many factors that can be divided into internal and external:

• Genetics: The genetic predisposition plays a key role in determining the thickness of the hair, the rate of growth and a tendency to loss of hair (for example, androgenic alopecia).

• Hormones: Hormones, such as androgens (testosterone, digidrotestosterone – DGT), estrogens and thyroid hormones, have a significant effect on hair growth. DGT, for example, is the main cause of androgenic alopecia, causing miniaturization of hair follicles. Hormonal malfunctions (for example, during pregnancy, menopause, thyroid diseases) can lead to hair loss.

• Age: With age, hair growth rate slows down, hair follicles decrease, and the hair becomes thinner and weaker.

• Nutrition: The lack of nutrients, such as protein, iron, zinc, biotin, vitamins D, C and group B, can negatively affect hair growth and lead to their loss.

• Stress: Chronic stress can disrupt the hormonal balance and lead to heterogene alopecia (hair loss in the bodyogen phase).

• Diseases: Some diseases, such as autoimmune diseases (an area of ​​the area), infection of the scalp and thyroid disease, can cause hair loss.

• Medicines: Some drugs (for example, antidepressants, anticoagulants, chemotherapeutic drugs) may have a side effect in the form of hair loss.

• External factors:

  • Incorrect hair care: Excessive use of a hair dryer, ironing, chemical curling, hair dyeing with aggressive dyes, tight hairstyles can damage the hair and lead to its loss.
  • Environmental impact: Air pollution, ultraviolet radiation can have a negative effect on hair health.
  • Injuries: Head injuries, burns can damage hair follicles and lead to irreversible hair loss.

1.3 Types of hair loss: diffuse, focal, androgen

There are various types of hair loss, each of which has its own causes and characteristics:

• Androgenic alopecia (baldness according to the male type/female type): This is the most common type of hair loss, which is caused by a genetic predisposition and exposure to androgens (DGT) on hair follicles. In men, androgenic alopecia manifests itself in the form of thinning of the hair on the temples and the crown, forming a characteristic “bald head”. In women, hair loss occurs more diffusely, mainly in the central part of the head, while maintaining the front line of hair growth.

• Diffuse alopecia: It is characterized by uniform hair loss throughout the head. The reasons can be varied: stress, hormonal changes (pregnancy, postpartum period), thyroid disease, nutrient deficiency, and taking drugs. The most common forms:

  • Telegnum alopecia: Hair loss caused by the premature transition of hair follicles to the heterogene phase.
  • Anagena alopecia: Hair loss caused by damage to the hair follicles to the anagen phase (for example, with chemotherapy).

• Focal alopecia (nesting alopecia): Autoimmune disease in which the immune system attacks the hair follicles, which leads to the appearance of rounded foci of hair loss on the head or other parts of the body.

• Traction alopecia: Hair loss caused by constant hair tension (for example, with tight hairstyles, weaving braids, hair extension).

• Rickeeper alopecia: Hair loss caused by damage to the hair follicles and the formation of cicatricial fabric. The reasons can be different: injuries, burns, infections, autoimmune diseases.

Part 2: Review of the main ingredients of dietary supplements for hair growth

2.1 Vitamins: role and effectiveness

Vitamins play an important role in maintaining hair health and their growth. The disadvantage of certain vitamins can lead to hair loss, a slowdown in their growth and a deterioration in their quality.

• Vitamin A: It is necessary for the growth and differentiation of cells, including cells of hair follicles. However, excess vitamin A can lead to hair loss. The optimal amount of vitamin A contributes to the production of skin fat, which moisturizes the scalp and hair.

• B vitamins B (B1, B2, B3, B5, B6, B7, B9, B12):

  • Biotin (B7): One of the most famous hair vitamins. Participates in amino acid metabolism, which are the building blocks of keratin. The disadvantage of biotin can lead to hair loss, fragility of nails and skin problems. However, it is worth noting that the biotin deficiency is relatively rare, and the intake of biotin in large doses may not have a significant effect on hair growth in people without deficiency.
  • Niacin (B3): Improves blood circulation in the scalp, providing hair follicles with nutrients.
  • Pantotenic acid (B5): Participates in the metabolism of fats, proteins and carbohydrates necessary for hair growth.
  • Folic acid (B9): It is necessary for dividing cells and tissue growth, including hair follicles.
  • Vitamin B12: Participates in the formation of red blood cells that transfer oxygen to hair follicles.

• Vitamin C: Antioxidant, protects hair follicles from damage to free radicals. It is necessary for the synthesis of collagen that strengthens the hair.

• Vitamin D: He plays a role in the regulation of the hair growth cycle. The deficiency of vitamin D can lead to hair loss and other problems with hair. Studies show the relationship between vitamin D deficiency and focal alopecia.

• Vitamin E: Antioxidant improves blood circulation in the scalp and protects the hair follicles from damage.

2.2 minerals: zinc, iron, selenium, magnesium

Minerals also play an important role in maintaining hair health and their growth.

• Iron: It is necessary for the formation of hemoglobin, which transfers oxygen to hair follicles. Iron deficiency (iron deficiency anemia) is one of the most common causes of hair loss, especially in women. It is important to determine the cause of iron deficiency and make up for it, consulting with a doctor.

• Zinc: Participates in the synthesis of keratin protein, which is the main building material of the hair. It has antioxidant properties and protects the hair follicles from damage. Zinc deficiency can lead to hair loss, slowing down their growth and a deterioration in their quality.

• Selenium: Antioxidant, protects hair follicles from damage to free radicals. Participates in the metabolism of thyroid hormones, which affect hair growth. Both deficiency and excess selenium can lead to hair loss.

• Magnesium: Participates in more than 300 enzymatic reactions in the body, including protein synthesis and hormone levels. The disadvantage of magnesium can lead to stress, which is a factor contributing to hair loss.

2.3 amino acids: cysteine, lysine, methionine

Amino acids are construction blocks of proteins, including keratin, which is the main part of the hair.

• Cysteine: Contains sulfur, which gives hair strength and elasticity. It is important for the formation of disulfide bonds in keratin, which stabilize the structure of the hair.

• Lysine: Participates in the synthesis of collagen, which strengthens the hair follicles. It improves the absorption of iron, which can be useful for iron deficiency anemia that causes hair loss.

• Methionine: Participates in the synthesis of cysteine ​​and other amino acids necessary for hair growth. It has antioxidant properties.

2.4 Plant extracts: Palma Sereen, nettle, horsetail, ginseng

Many dietary supplements for hair growth contain plant extracts, which are believed to have useful properties for hair.

• Palma Sereena (Saw Palmetto): Serene’s palm fruit extract inhibits the 5-alpha reductase enzyme, which turns testosterone into dihydrotestosterone (DGT). DGT is the main cause of androgenic alopecia, so the gray palm can be useful for reducing hair loss associated with DGT.

• Nettle: Contains vitamins, minerals and antioxidants that can strengthen hair and stimulate their growth. It has anti -inflammatory properties that can be useful for diseases of the scalp.

• Horsetail: Contains silicon, which strengthens the hair and improves their structure. Promotes the formation of collagen, which is important for the health of hair and scalp.

• Ginseng: It stimulates blood circulation in the scalp, providing hair follicles with nutrients. It has antioxidant and anti -inflammatory properties.

2.5 other ingredients: collagen, hyaluronic acid, keratin

• Collagen: Protein, which forms the basis of connective tissue in the body. Strengthens hair follicles and improves hair elasticity. However, the effectiveness of taking collagen inside for hair growth remains controversial, since the collagen breaks down in the digestive tract into amino acids, which are then used by the body for various purposes.

• Hyaluronic acid: Moisturizes the scalp and hair, improving their elasticity and shine. Helps retain moisture in the hair, preventing their dryness and brittleness.

• Keratin: The main protein from which the hair consists of. Theoretically, the intake of keratin inward can help strengthen hair. However, as in the case of collagen, the effectiveness of taking keratin inside for hair growth remains controversial.

Part 3: Scientific research and evidence of dietary supplements

3.1 Review of clinical studies of vitamins and minerals for hair growth

Scientific research on the effectiveness of dietary supplements for hair growth is often limited and contradictory. It is important to critically evaluate the results of research and take into account their methodology and sample size.

• Biotin: Several studies have shown that taking biotin can improve hair growth in people with biotin deficiency. However, most people do not experience biotin, and taking biotin in large doses may not have a significant effect on hair growth in this population group.

• Iron: Studies have shown that replenishment of iron deficiency can improve hair growth in people with iron deficiency anemia. It is important to determine the cause of iron deficiency and fill it under the supervision of a doctor.

• Zinc: Studies have shown that zinc intake can improve hair growth in people with zinc deficiency or focal alopecia.

• Vitamin D: Some studies have shown the relationship between vitamin D deficiency and hair loss, including focal alopecia. However, additional studies are needed to confirm the effectiveness of vitamin D for hair growth.

• Other vitamins and minerals: Evidence of the effectiveness of other vitamins and minerals for hair growth is less convincing.

3.2 Analysis of studies of plant extracts (palm, nettle, horsetail)

• Palma Sereena (Saw Palmetto): Some studies have shown that the extract of the palm palm can reduce hair loss associated with androgenic alopecia due to the inhibiting of the enzyme 5-alpha reductase. However, additional studies are needed to confirm the effectiveness of the palm of Serenoa and determine the optimal dose and duration of admission.

• Nettle: Studies on cells have shown that nettle extract can stimulate hair growth and have anti -inflammatory properties. However, clinical studies in humans are needed to confirm these effects.

• Horsetail: Some studies have shown that taking horsetail extract can strengthen the hair and improve their structure due to the high silicon content. However, additional studies are needed to confirm the effectiveness of horsetail and determine the optimal dose and duration of admission.

3.3 Critical view of marketing statements and promises of dietary supplements

It is important to critically evaluate marketing statements and promises of manufacturers of dietary supplements for hair growth. Many manufacturers exaggerate the effectiveness of their products and do not provide sufficient scientific evidence in support of their statements.

• Beware of “miracle means”: There is no miracle means that will instantly restore the density of the hair. Hair growth is a slow process, and to achieve visible results requires time and an integrated approach.

• Pay attention to the composition of the product: Make sure that the dietary supplement includes ingredients that are really useful for hair and have a scientific justification.

• Check the availability of clinical research: Find out if the clinical research of the product was conducted and what are their results.

• Consult a doctor: Before taking dietary supplements for hair growth, consult a doctor to exclude contraindications and choose the optimal dose.

Part 4: How to choose an effective dietary supplement for hair growth: Practical recommendations

4.1 Determining the cause of hair loss: Consultation with a trichologist

Before starting to take dietary supplements for hair growth, it is important to determine the cause of hair loss. To do this, consult a trichologist – a doctor specializing in hair and scalp diseases.

• Anamnesis: The trichologist will collect a detailed history that includes information about your health, lifestyle, nutrition, heredity and drugs taken.

• Inspection: The trichologist will inspect the scalp and hair, appreciate their condition and structure.

• Diagnostic tests: To determine the cause of hair loss, additional diagnostic tests can be prescribed, such as trichoscopy (hair inspection under a microscope), phototrichogram (assessment of hair density and phases of hair growth), blood test for hormones, vitamins and minerals.

Based on the results of the examination, the trichologist will be able to establish the cause of hair loss and develop an individual treatment plan, which may include the use of drugs, cosmetics, dietary supplements and other methods.

4.2 Analysis of the composition of the dietary supplement: key ingredients and their dosage

When choosing a dietary supplement for hair growth, it is important to carefully study its composition and make sure that it contains ingredients that are really useful for hair and have a scientific justification.

• Key ingredients: Pay attention to the presence of vitamins, minerals, amino acids and plant extracts in the composition of dietary supplements, which have proven their effectiveness for hair growth (for example, biotin, iron, zinc, palm gray).

• Dosage: Make sure that the dosage of ingredients in the dietary supplement corresponds to the recommended daily standards or doses used in clinical studies. Too low dosage may not have the desired effect, and too high can be dangerous to health.

• Output form: Some forms of producing dietary supplement can be more bioavailable than others. For example, liposomal forms of vitamins and minerals are better absorbed by the body.

• Compatibility of ingredients: Make sure that the ingredients in the dietary supplement go well with each other and do not interact negatively.

4.3 The choice of the manufacturer: reputation, quality certificates, customer reviews

When choosing a dietary supplement for hair growth, it is important to pay attention to the manufacturer and its reputation.

• Reputation: Choose dietary supplements from well -known and trusted manufacturers who have a good reputation in the market and are not involved in scandals associated with product quality.

• Quality certificates: Make sure that the manufacturer has quality certificates confirming that the product meets safety and quality standards (for example, GMP, ISO).

• Customer reviews: Read customer reviews about the product to learn about their experience and dietary supplements. However, it is worth remembering that reviews can be subjective and do not always reflect the real picture.

• Composition: The composition of the dietary supplement should be indicated on the packaging of the product.

4.4 Individual approach: taking into account the characteristics of the body and possible contraindications

When choosing a dietary supplement for hair growth, it is important to take into account the individual characteristics of the body and possible contraindications.

• Allergies: If you have an allergy to any ingredients that are part of the dietary supplement, do not take it.

• Diseases: If you have any diseases, consult a doctor before taking Bad to exclude possible contraindications and interactions with drugs.

• Pregnancy and breastfeeding: Pregnant and lactating women should consult a doctor before taking dietary supplements for hair growth.

• Age: Some dietary supplements may be age -related restrictions.

4.5 combination of dietary supplements with other methods of treatment of hair loss (mesotherapy, PRP therapy, minoxidil)

Bad for hair growth can be effective in combination with other methods of treating hair loss, such as mesotherapy, PRP therapy and minoxidil.

• Mesotherapy: Injections of vitamins, minerals, amino acids and other nutrients in the scalp to stimulate hair growth.

• PRP therapy (Platelet-Rich Plasma): Plasma injections enriched with platelets into the scalp to stimulate hair growth and tissue regeneration.

• Minoxidil: A drug for external use, which stimulates hair growth by expanding the vessels of the scalp and improving the blood supply to the hair follicles.

The combination of dietary supplements with other treatment methods can increase the effectiveness of the treatment of hair loss and accelerate the achievement of the desired results. However, it is necessary to consult a doctor in order to choose the optimal combination of treatment methods and avoid undesirable side effects.

Part 5: Alternative approaches to improving hair growth

5.1 Proper nutrition: diet rich in vitamins, minerals and protein

Proper nutrition plays an important role in maintaining hair health and their growth. A diet rich in vitamins, minerals and protein can improve the condition of the hair and stimulate their growth.

• Protein: Protein is the main building material of the hair. Use a sufficient amount of protein from various sources, such as meat, fish, eggs, legumes, nuts and seeds.

• Vitamins and minerals: Use products rich in vitamins and minerals necessary for hair growth, such as vitamin A vitamins, vitamin C, vitamin D, vitamin E, iron, zinc, selenium and magnesium.

• Omega-3 fatty acids: Omega-3 fatty acids have anti-inflammatory properties and can improve the health of the scalp and hair. Eat fatty varieties (salmon, tuna, sardines), linseed oil, chia seeds and walnuts.

• Limit the use of sugar, processed products and alcohol: These products can negatively affect the health of hair and scalp.

5.2 Proper hair care: selection of shampoo, air conditioning, masks

Proper hair care can help maintain their health and stimulate growth.

• Choosing shampoo: Choose a shampoo that suits your hair type and does not contain aggressive sulfates (SLS, Sles).

• Air conditioner choice: Use air conditioning after each hair washing to moisturize it and facilitate combing.

• Hair masks: Use hair masks regularly to feed them and strengthen them. Choose masks containing natural ingredients, such as oils, plant extracts and vitamins.

• Thermal impact protection: Limit the use of a hair dryer, iron and other thermal hair styling tools. If you use them, be sure to apply a heat protection spray.

• Sun protection: Protect your hair from ultraviolet radiation using a hat or spray with SPF.

5.3 scalp massage: stimulation of blood circulation and hair growth

Scalp massage can stimulate blood circulation and improve the nutrition of hair follicles, which can contribute to hair growth.

• Massage technique: Massage the scalp with your fingertips with circular motions for 5-10 minutes every day.

• Using oils: To enhance the massage effect, you can use oils such as burdock, castor, coconut or olive oil.

5.4 Stress decrease: meditation, yoga, relaxation

Stress is one of the factors contributing to hair loss. Reducing stress can improve the condition of the hair and stimulate their growth.

• Meditation: Meditation helps to calm the mind and reduce the level of stress.

• Yoga: Yoga combines physical exercises, breathing practices and meditation, which helps to reduce stress levels and improve the overall state of health.

• Relaxation: Find the ways to relax and distract from stressful situations, such as reading books, listening to music, walking in nature or communication with friends and relatives.

Part 6: Safety for the use of dietary supplements: side effects and contraindications

6.1 Possible side effects of various dietary supplements

Reception of dietary supplements, like any other substances, may be accompanied by side effects. It is important to know about the possible side effects of various dietary supplements and be attentive to your condition during admission.

• Vitamins:

  • Vitamin A: Excess vitamin A can lead to hair loss, dry skin, nausea and headache.
  • B vitamins B: In rare cases, group B vitamins can cause allergic reactions.
  • Biotin: In very rare cases, biotin can cause skin rashes.
  • Vitamin C: High doses of vitamin C can cause stomach disorder.
  • Vitamin D: Excess vitamin D can lead to nausea, vomiting, weakness and increased blood calcium.

• Minerals:

  • Iron: Iron dialing can cause constipation, nausea and abdominal pain.
  • Zinc: High doses of zinc can cause nausea, vomiting and violation of copper assimilation.
  • Selenium: Excess selenium can lead to hair loss, nausea, diarrhea and skin problems.
  • Magnesium: High doses of magnesium can cause diarrhea.

• Plant extracts:

  • Palma Serenoa: In rare cases, the palm can cause stomach disorder, headache and dizziness.
  • Nettle: Nettle can cause allergic reactions.
  • Horsetail: Horsetail can reduce the level of potassium in the blood.

6.2 Interaction of dietary supplements with drugs

Some dietary supplements can interact with drugs, which can change their effectiveness or enhance side effects. It is important to inform the doctor about all the dietary supplements that you accept in order to avoid undesirable interactions.

• Anticoagulants: Some dietary supplements, such as vitamin E and ginkgo bilobe, can enhance the effect of anticoagulants (drugs that liquefy blood) and increase the risk of bleeding.
• Antidepressants: St. John’s wort can interact with some antidepressants and reduce their effectiveness.
• Antibiotics: Some minerals, such as zinc and iron, can reduce the absorption of antibiotics.

6.3 Contraindications to the use of dietary supplements

Some people are not recommended to take dietary supplements for hair growth due to the presence of contraindications.

• Allergies: If you have an allergy to any ingredients that are part of the dietary supplement, do not take it.
• Diseases: If you have any diseases, consult a doctor before taking Bad to exclude possible contraindications.
• Pregnancy and breastfeeding: Pregnant and nursing women should consult a doctor before taking dietary supplements.
• Childhood: Some dietary supplements may be age -related restrictions.

6.4 Recommendations for the safe use of dietary supplements: consultation with a doctor, compliance with dosage

For the safe use of dietary supplements, the following recommendations must be followed:

• Consultation with a doctor: Before you start taking dietary supplements, consult your doctor to exclude contraindications and choose the optimal dose.
• Dosage compliance: Take dietary supplements in accordance with the instructions and do not exceed the recommended dosage.
• Attentive observation of your condition: During the reception of dietary supplements, carefully follow your condition and inform the doctor about any side effects.
• The acquisition of dietary supplements only in proven places: Buy dietary supplements only in pharmacies or specialized stores to avoid the purchase of fakes or low -quality products.

Part 7: Final considerations: integrated approach and realistic expectations

The effectiveness of dietary supplements for hair growth can vary depending on the individual characteristics of the body, the causes of hair loss and other factors. It is important to understand that dietary supplements are not a miraculous tool and cannot solve all hair problems.

To achieve the best results, it is necessary to adhere to an integrated approach, which includes proper nutrition, proper hair care, reducing stress and, if necessary, the use of drugs and other treatment methods.

It is also important to have realistic expectations and understand that hair growth is a slow process, and time and patience are required to achieve visible results. Consultation with a trichologist will help determine the cause of the problem and choose the optimal solution.