Secrets of healthy hair: the best dietary supplement

Secrets of healthy hair: the best dietary supplement

Part 1: fundamental aspects of hair health

1. Anatomy and physiology of hair:

   • Hair structure: Circulus (external layer that protects), cortex (the bulk containing keratin and pigment), medulla (inner channel, is not always present). Understanding these layers is important for awareness of the effects of dietary supplements.
   • Hair follicle: A complex structure located in the scalp, responsible for hair growth. It consists of a dermal papilla (contains blood vessels and nerves, nourishes the hair), a hair follicle (where cell division occurs), and inner and external root vaginal. Violations in the follicle lead to hair loss.
   • Hair growth cycle: Anagen (phase of active growth, lasts 2-7 years), Katagen (transitional phase, 2-3 weeks), telogen (dormant phase, 3 months), exogen (falling phase). Different dietary supplements affect different phases of the cycle. The reduction in the anagen phase leads to thinning and hair loss.
   • Hair types: Normal, dry, fat, combined. Various types require a different approach to nutrition and the choice of dietary supplements. Dry hair needs dietary supplements with moisturizing components, and fatty — regulating the production of sebum.
   • Age changes: With age, the number of hair follicles decreases, the production of melanin (pigment) decreases, the hair becomes thinner and gray. Bades can slow down these processes.

2. Hair health factors:

   • Nutrition: The deficiency of vitamins, minerals and proteins negatively affects the growth and condition of the hair. Iron, zinc, vitamin D, vitamins of group B, biotin and amino acids are especially important.
   • Hormonal background: The imbalance of hormones (for example, during pregnancy, menopause, thyroid diseases) can lead to hair loss. Androgenic alopecia (male baldness) is associated with an increased level of dihydrotestosterone (DGT).
   • Stress: Chronic stress can lead to heterogeneous loss (temporary hair loss). Stress also affects the absorption of nutrients.
   • Environment: Air pollution, ultraviolet radiation, hard water and chemicals (in paints, styling products) damage the hair.
   • Diseases: Some diseases (for example, autoimmune, infectious, dermatological) can cause hair loss.
   • Medications: Some drugs (for example, antidepressants, anticoagulants, contraceptive tablets) have side effects that affect hair health.
   • Hair care: Incorrect care (for example, frequent use of a hair dryer, curling iron, aggressive shampoos, tight hairstyles) injures hair.

3. Diagnosis of hair problems:

   • Anamnesis: Collection of information about nutrition, lifestyle, diseases, medicines, heredity, hair care.
   • Inspection: Assessment of the condition of the scalp, hair (thickness, density, shine, brittle, split ends).
   • Trichoscopy: Microscopic examination of the scalp and hair, which allows to assess the condition of hair follicles, hair structure and the presence of diseases.
   • Phototrichogramma: A method to assess the density of the hair, the percentage of hair in the phase of anagen and heterogene, as well as the hair growth rate.
   • Blood test: Determination of the level of vitamins, minerals, hormones, iron and other indicators that can affect hair health.

Part 2: Review of the main dietary supplements for hair health

1. Vitamins:

   • Vitamin A (Retinol): It is necessary for the growth and differentiation of cells, including cells of hair follicles. Vitamin A deficiency leads to dry hair. It is important not to exceed the recommended dose, since an excess of vitamin A can cause hair loss. Contained in carrots, pumpkin, spinach, liver.
   • B vitamins B:
     • Biotin (Vitamin B7): Participates in the synthesis of keratin, the main protein of the hair. Biotin deficiency is rare, but can lead to loss and thinning of the hair. Contained in eggs, nuts, seeds, liver.
     • Vitamin B5 (pantotenic acid): Participates in metabolism and promotes hair growth. Vitamin B5 deficiency is rare.
     • Vitamin B12 (cobalamin): It is necessary for the formation of red blood cells, which deliver oxygen to hair follicles. Vitamin B12 deficiency can lead to hair loss. Especially important for vegetarians and vegans.
     • Folic acid (vitamin B9): It is necessary for the growth and division of cells, including cells of hair follicles. Folic acid deficiency can lead to hair loss.
   • Vitamin C (ascorbic acid): Antioxidant, protects the hair from damage by free radicals. It is necessary for the synthesis of collagen that strengthens the hair.
   • Vitamin D: Participates in the regulation of the growth of hair follicles. Vitamin D deficiency is associated with hair loss. Vitamin D is synthesized in the skin under the influence of sunlight.
   • Vitamin E (tocopherol): Antioxidant improves blood circulation in the scalp and promotes hair growth.

2. Minerals:

   • Iron: It is necessary for the formation of hemoglobin, which transfers oxygen to hair follicles. Iron deficiency (iron deficiency anemia) is a common cause of hair loss, especially in women. It is necessary to control the level of ferritin (iron reserves in the body).
   • Zinc: Participates in protein synthesis, including keratin. It is necessary for growth and restoration of hair. Zinc deficiency can lead to loss and thinning of the hair. Zinc also regulates the sebaceous glands.
   • Selenium: Antioxidant, protects the hair from damage by free radicals. It is necessary for the normal functioning of the thyroid gland.
   • Magnesium: Participates in many biochemical processes in the body, including protein synthesis. Magnesium deficiency can lead to hair loss.
   • Calcium: It is necessary for normal hair growth.

3. Amino acids:

   • L-Cistein: The main amino acid, which is part of keratin. It is necessary to strengthen hair and give it strength.
   • L-Lisin: Participates in the synthesis of collagen and improves the absorption of iron.
   • L-metionine: Antioxidant, protects the hair from damage by free radicals.

4. Plant extracts:

   • Saw Palmetto Extract: Blocks the action of the enzyme 5-alpha reductase, which turns testosterone into dihydrotestosterone (DGT). DGT is the main cause of androgenic alopecia (male baldness).
   • Dioral nettle extract (Urtica Dioica): Contains vitamins, minerals and antioxidants. It has an anti -inflammatory effect and improves blood circulation in the scalp.
   • Field horsetail extract (Equisetum arvest): Contains silicon, which strengthens the hair and gives it shine.
   • Green tea extract (Camellia Sinensis): Contains antioxidants that protect the hair from damage to free radicals.
   • Pumpo seed oil (Cucurbita Pepo): Contains zinc and other nutrients necessary for the health of the hair.
   • Brush root extract (Arctium Lappa): It has anti -inflammatory and antibacterial effects, improves blood circulation in the scalp.

5. Omega-3 fatty acids:

   • It is necessary for the health of the scalp and hair. Improve blood circulation in the scalp and reduce inflammation. Contained in fish, linen seed, chia.

6. Coenzim Q10 (COQ10):

   • Antioxidant, protects the hair from damage by free radicals. Improves blood circulation in the scalp.

7. Keratin:

   • The main protein of the hair. The intake of keratin in the form of dietary supplements can strengthen hair and give them strength.

Part 3: Choice of dietary supplements: criteria and recommendations

1. Determining the cause of the problem: Before starting to receive dietary supplements, it is necessary to determine the cause of the loss or deterioration of the hair. For this, it is recommended to consult a trichologist.

2. The composition of the dietary supplement: Carefully study the composition of the dietary supplement. Make sure that it contains the necessary vitamins, minerals and other beneficial substances in sufficient dosage. Avoid dietary supplements with artificial dyes, flavors and preservatives.

3. Dosage: Follow the recommended dosage indicated on the pack of dietary supplements. Exceeding the dosage can lead to side effects.

4. Output form: Bades are available in various forms: tablets, capsules, powders, liquids. Choose a form that is most convenient for you.

5. Manufacturer: Give preference to dietary supplements from well -known and trusted manufacturers who have a good reputation.

6. Reviews: Before buying Bad, read the reviews of other people who accepted it.

7. Interaction with other drugs: If you take any medicine, consult a doctor before starting to take dietary supplements. Some dietary supplements can interact with medicines.

8. Individual intolerance: Consider the possibility of individual intolerance to dietary supplements.

9. Duration of admission: To achieve visible dietary supplements, it is necessary to take a course, as a rule, at least 3 months.

10. Combination with other methods: To achieve the best dietary results, it is recommended to combine with proper nutrition, hair care and a healthy lifestyle.

Part 4: side effects and contraindications

1. Side effects:

   • Allergic reactions: Rashes, itching, swelling.
   • Digestive disorders: Nausea, vomiting, diarrhea, constipation.
   • Headache:
   • Change of urine color: (for example, when taking vitamin B2).
   • Interaction with drugs: Some dietary supplements can enhance or weaken the effect of drugs.
   • Excess of vitamins and minerals: Hypervitaminosis, overdose of iron.

2. Contraindications:

   • Individual intolerance to dietary supplements.
   • Pregnancy and breastfeeding: Many dietary supplements are not recommended for pregnant and nursing women.
   • Kidney and liver diseases: Some dietary supplements can have a negative effect on the kidneys and liver.
   • Autoimmune diseases: Some dietary supplements can stimulate the immune system, which can be undesirable for autoimmune diseases.
   • Thyroid diseases: For diseases of the thyroid gland, it is necessary to consult a doctor before taking dietary supplements containing selenium or iodine.

Part 5: Alternative approaches to improving hair health

1. Proper nutrition:

   • Balanced diet: Include products rich in proteins, vitamins and minerals in the diet.
   • Sufficient protein consumption: Protein is necessary for the synthesis of keratin. Eat meat, fish, eggs, legumes, nuts, seeds.
   • Healthy fats: Omega-3 fatty acids contained in fish, avocados, nuts, seeds, healthy hair.
   • Limiting sugar and processed products: Sugar and processed products can negatively affect hormonal background and hair health.
   • Sufficient water consumption: Water is necessary for hydration of hair and scalp.

2. Hair care:

   • The right choice of shampoo and air conditioning: Choose shampoos and air conditioners corresponding to your hair type. Avoid aggressive shampoos with sulfates.
   • Soft washing hair: Do not try your hair too much when washing.
   • Avoid hot water: Hot water dries the hair.
   • Rare use of hair dryer and curling High temperatures damage the hair.
   • Sun hair protection: Use hats and sprays with SPF to protect hair from ultraviolet radiation.
   • Regular haircut of split ends: Prevents further hair stratification.
   • Using hair masks: Hair masks nourish and moisturize the hair.
   • Soft combing of hair: Do not comb your wet hair, as it is more brittle. Use combs with wide teeth.
   • Avoid tight hairstyles: Tight hairstyles can damage the hair follicles and lead to hair loss.

3. Stress management:

   • Regular physical exercises: Exercises help reduce stress.
   • Sufficient sleep: Sleep is necessary to restore the body.
   • Meditation and relaxation: Meditation and relaxation help reduce stress and improve the general condition.
   • Hobbies and hobbies: Take a pleasure that brings you.
   • Communication with friends and family: Support for loved ones helps to cope with stress.

4. Scalp massage:

   • Improves blood circulation in the scalp and stimulates hair growth. Massage can be done yourself or contact a professional masseur.

5. Folk remedies:

   • Hair masks from natural ingredients: Egg, honey, olive oil, coconut oil, avocados.
   • Hair rinsing with herbal decoctions: Chamomile, drop, burdock.

Part 6: dietary supplements for various types of hair problems

1. Hair loss (alopecia):

   • Androgenic alopecia: Bades with dwarf palm extract (Saw Palmetto), zinc, biotin.
   • Telogene loss: Bades with iron, vitamin D, vitamins of group B, amino acids.
   • Focal alopecia: Bades with anti-inflammatory components (for example, omega-3 fatty acids, vitamin D).

2. Dryness and brittle hair:

   • Bades with vitamin A, vitamin E, omega-3 fatty acids, hyaluronic acid, collagen.

3. Bold hair:

   • Bades with vitamin B6, zinc, nettle extract.

4. Serving tips:

   • Bades with biotin, L-cystein, vitamin E.

5. Gray hair:

   • Bades with antioxidants (vitamin C, vitamin E, selenium), copper.

Part 7: New research and prospects in the field of hair dietary

1. Microbia of the scalp: Studies show that microbia of the scalp plays an important role in hair health. Dietary supplements and hair care products are being developed, aimed at maintaining a healthy microbioma of the scalp.
2. Personalized dietary supplements: Personalized dietary supplements are developed, taking into account the individual characteristics of the body, the results of analyzes and genetic predispositions.
3. Nanotechnology: Nanotechnologies are used to create dietary supplements with improved bioavailability and targeted effects on hair follicles.
4. Stem cells: Studies of stem cells open new opportunities for restoring hair follicles and treatment of hair loss.

Part 8: Frequently asked questions (FAQ)

1. Hair dietary supplements: myth or reality? Bades can be effective for improving hair health if it is correctly selected and accepted in combination with proper nutrition and hair care.
2. How quickly can the results be seen from the reception of dietary supplements? The results from receiving dietary supplements usually become noticeable after 2-3 months.
3. Is it possible to take dietary supplements constantly? A long reception of some dietary supplements can be undesirable. It is recommended to consult a doctor.
4. Which dietary supplements are best taken when hair loss? It depends on the cause of hair loss. It is recommended to consult a trichologist to diagnose and prescribe treatment.
5. Is it possible to take dietary supplements for pregnant and nursing women? Many dietary supplements are not recommended for pregnant and nursing women. It is necessary to consult a doctor.
6. How to choose a quality dietary supplement? Give preference to dietary supplements from well -known and trusted manufacturers who have a good reputation. Carefully study the composition and dosage.
7. Can dietary supplements cause side effects? Yes, dietary supplements can cause side effects, especially when the dosage is exceeded or individual intolerance to components.
8. Do I need to consult a doctor before taking dietary supplements? Yes, it is recommended to consult a doctor, especially if you have any diseases or you take medications.

Part 9: a list of recommended dietary supplements (example — requires adaptation to a particular market and norms)

• Solgar Biotin: High dosage of biotin to strengthen hair.
• Nature’s Bounty Hair, Skin & Nails: Complex dietary supplement with biotin, vitamin C and collagen.
• Now Foods Iron: Iron in easily digestible form.
• Zinc Picolinate: Zinc in the form of a picoline for better absorption.
• Omega-3: Fish oil with a high content of omega-3 fatty acids.
• Saw Palmetto Extract: Dwarf palm extract for the treatment of androgenic alopecia.
• Viviscal: Specialized dietary supplement for hair growth (Note: It is required to verify compliance with the norms).
• Nutrafol: Complex dietary supplement with plant extracts (Note: Conservation of compliance with the norms is required).

Important: This list is an example and requires adaptation to a particular market and local standards. Before the recommendation of any dietary supplements, you need to make sure their safety and efficiency. Consultation with a trichologist is required.

Part 10: Cases and examples from practice

• Case 1: A woman, 35 years old, complained about hair loss after childbirth. Analyzes showed iron deficiency. A diet rich in iron was assigned, and a dietary supplement with iron. After 3 months, hair loss decreased.
• Case 2: A man, 40 years old, suffered from androgenic alopecia. A dietary supplement with a dwarf palm tree was assigned. After 6 months, hair loss slowed down, and there was a slight hair growth.
• Case 3: A woman, 50 years old, complained about dry hair. A diet, a rich omega-3 fatty acids, was prescribed, and a dietary supplement with vitamin E. After 2 months, the hair became more moisturized and brilliant.

(Continuation — detailing of each section, adding new sections as necessary to achieve 100,000 words. Adding tables, graphs, images (with the necessary licenses) to visualize information.)

Further expansion would include:

• A deeper immersion in the mechanism of action of each dietary supplement at the cellular level.
• A more detailed description of research confirming the effectiveness of dietary supplements.
• Overview of various brands and products presented on the market, indicating their advantages and disadvantages.
• Tips for optimizing the diet for hair health.
• A review of various hair care methods, including home masks and professional procedures.
• Review of drugs used to treat hair loss.
• Review of surgical methods of treating hair loss (hair transplant).
• A more detailed description of various types of alopecia and their causes.
• Review of psychological aspects of hair loss and stress tips.
• Information on how to find a qualified trichologist.
• Regular updating information based on new research and development.

It is important to remember that the information presented in the article is an introductory nature and is not a replacement for a consultation with a doctor. Before taking any dietary supplements, it is necessary to consult a qualified specialist.