Natural additives for strengthening and growth of hair: Complex guide
Healthy and beautiful hair is not just an aesthetic attribute, but a reflection of the general state of the body. External factors, such as stress, improper nutrition, aggressive styling products and adverse ecology, negatively affect the condition of the hair, leading to loss, thinning and deceleration of growth. While cosmetics can temporarily improve the appearance of the hair, the true solution to the problem lies in strengthening the hair follicles from the inside. It is here that natural additives that have a rich composition of nutrients necessary for the health and beauty of the hair come to the rescue.
1. BIOTIN (vitamin B7): the key to growth and hair fortress
Biotin, also known as vitamin B7 or vitamin H, is one of the most important vitamins for the health of hair, skin and nails. It plays a key role in the metabolism of fats, carbohydrates and proteins necessary for building keratin — the main structural component of the hair.
- The mechanism of action: Biotin is involved in the process of carboxylation, necessary for the production of fatty acids, which maintain the health of the scalp and provide nutrition of hair follicles. It also improves blood circulation in the scalp, contributing to the delivery of oxygen and nutrients to hair.
- Advantages for hair:
- Hair growth acceleration: Biotin stimulates cell division in hair follicles, which leads to a faster hair growth.
- Hair strengthening: It strengthens the structure of the hair, making it more resistant to damage and brittleness.
- Hair volume increase: By stimulating the growth of new hair, biotin helps to increase the volume and density of hairstyles.
- Prevention of hair loss: The disadvantage of biotin can lead to hair loss, so its technique helps restore the normal operation of hair follicles and prevent hair loss.
- Sources of biotin: Biotin is found in various foods, including eggs (especially yolk), liver, nuts (almonds, walnuts), seeds (sunflower, pumpkin), avocados, salmon and sweet potatoes. However, to achieve a tangible effect, additional intake of biotin in the form of additives is often required.
- Reception recommendations: The recommended daily dose of biotin varies depending on individual needs and health status. It is usually recommended to take from 30 to 100 μg per day. When hair loss or other problems associated with a biotin deficiency, the dosage can be increased to 2500-5000 μg per day, but only after consulting a doctor.
- Side effects: Biotin is usually well tolerated, but in rare cases, minor side effects can cause, such as stomach disorder, nausea and skin rashes.
2. Collagen: structural support for strong and elastic hair
Collagen is the main structural protein in the body, which is about 70% of the skin and is found in bones, cartilage, ligaments and tendons. He is responsible for elasticity, elasticity and tissue strength. Hair also consists of keratin, protein, for the synthesis of which amino acids obtained from collagen are necessary.
- The mechanism of action: Collagen provides hair follicles with the necessary amino acids, such as Prailin, Glycin and hydroxyproline, which are construction blocks for keratin. It also improves blood circulation in the scalp, which helps the delivery of nutrients to hair.
- Advantages for hair:
- Hair strengthening: Collagen strengthens the structure of the hair, making it more resistant to damage, brittleness and cross section.
- Hair volume increase: It stimulates the growth of new hair, which leads to an increase in the volume and density of the hairstyle.
- Improving hair elasticity: Collagen makes the hair more elastic and obedient, which facilitates styling and prevents its damage during combing.
- Reducing hair loss: It strengthens the hair follicles, preventing hair loss and stimulating the growth of new ones.
- Collagen sources: Collagen is found in animal products, such as bones, skin and cartilage. The best sources of collagen are bone broth, gelatin and cartilage of poultry. However, for convenience and achieving the maximum effect, it is recommended to take collagen in the form of additives, such as collagen peptide or hydrolyzed collagen.
- Reception recommendations: The recommended daily dose of collagen is from 5 to 15 grams per day. The collagen peptide is better absorbed by the body, so it is recommended to choose additives in this form.
- Side effects: Collagen is usually well tolerated, but in rare cases it can cause minor side effects, such as stomach disorder and allergic reactions.
3. Vitamin D: hair growth stimulator and hairline regulator
Vitamin D plays an important role in the regulation of various processes in the body, including cell growth, immune function and calcium metabolism. Recent studies have shown that vitamin D also plays an important role in hair growth and development.
- The mechanism of action: Vitamin D is involved in the differentiation of keratinocytes — the main cells that form a hair follicle. It also regulates the hair cycle, stimulating the transition of hair from the resting phase (bodyogen) to the growth phase (anagen).
- Advantages for hair:
- Hair growth stimulation: Vitamin D stimulates the growth of new hair and lengthens the growth phase.
- Prevention of hair loss: The disadvantage of vitamin D is associated with hair loss, especially with an area of an area. Taking vitamin D helps restore a normal hair cycle and prevent hair loss.
- Improving the health of the scalp: Vitamin D has anti -inflammatory properties that help reduce scalp inflammation and improve its general condition.
- Sources of vitamin D: The main source of vitamin D is sunlight. The body produces vitamin D under the influence of ultraviolet rays. However, in the winter season or with insufficient stay in the sun, it is recommended to take vitamin D in the form of additives. Vitamin D is also contained in some foods such as fatty fish (salmon, tuna, mackerel), egg yolks and mushrooms grown under ultraviolet light.
- Reception recommendations: The recommended daily dose of vitamin D is 600-800 IU (international units). With vitamin D deficiency, the dosage can be increased to 2000-5000 IU per day, but only after consulting a doctor.
- Side effects: Vitamin D is usually well tolerated, but in high doses can cause side effects, such as nausea, vomiting, weakness and impaired renal function.
4. Iron: the most important element for transferring oxygen to hair follicles
Iron is a trace element necessary for the formation of hemoglobin, a protein that transfers oxygen in the blood. Iron deficiency is one of the most common causes of hair loss, especially in women.
- The mechanism of action: Iron provides oxygen delivery to hair follicles, which is necessary for their normal functioning and hair growth. The lack of iron leads to a decrease in the level of oxygen in the scalp, which can lead to a slowdown in hair growth and their loss.
- Advantages for hair:
- Prevention of hair loss: Iron plays an important role in preventing hair loss, especially with iron deficiency anemia.
- Hair growth stimulation: Providing a sufficient level of iron in the body stimulates the growth of new hair and lengthens the growth phase.
- Improving hair structure: Iron helps to strengthen the structure of the hair, making it more resistant to damage and brittleness.
- Iron sources: Iron is found in various foods, both animal and plant origin. The best sources of iron are red meat, liver, poultry, fish, legumes (beans, lentils), spinach and buckwheat. Iron of animal origin (hemic iron) is better absorbed than an iron of plant origin (non -meter iron). To improve the absorption of a non -meter iron, it is recommended to use it along with products rich in vitamin C.
- Reception recommendations: The recommended daily dose of iron is 18 mg for women and 8 mg for men. With iron deficiency anemia, the dosage can be increased to 50-100 mg per day, but only after consulting a doctor.
- Side effects: Taking iron in high doses can cause side effects, such as stomach disorder, constipation, nausea and vomiting. It is recommended to take iron during meals to reduce the risk of side effects.
5. Zinc: hormonal balance and scalp health regulator
Zinc is a trace element that plays an important role in the regulation of hormonal balance, immune function and protein synthesis. It is also necessary for the health of the scalp and hair growth.
- The mechanism of action: Zinc is involved in the synthesis of keratin, the main structural component of the hair. It also regulates the activity of the sebaceous glands of the scalp, preventing the excessive secretion of sebum, which can clog hair follicles and lead to hair loss. In addition, zinc has anti -inflammatory properties that help reduce the scalp inflammation and improve its general condition.
- Advantages for hair:
- Prevention of hair loss: Zinc plays an important role in preventing hair loss, especially with a heterogeneous loss.
- Hair growth stimulation: Providing a sufficient level of zinc in the body stimulates the growth of new hair and lengthens the growth phase.
- Improving the health of the scalp: Zinc helps reduce the scalp inflammation and improve its general condition, which contributes to the growth of healthy hair.
- Sources of zinc: Zinc is contained in various foods, such as meat, seafood (oysters, crabs, shrimp), nuts (almonds, cashews), seeds (pumpkin, sunflower), legumes and whole grains.
- Reception recommendations: The recommended daily dose of zinc is 8 mg for women and 11 mg for men. With zinc deficiency, the dosage can be increased to 15-30 mg per day, but only after consulting a doctor.
- Side effects: Taking zinc in high doses can cause side effects, such as nausea, vomiting, stomach disorder and a decrease in immunity. It is recommended to take zinc during meals to reduce the risk of side effects.
6. Omega-3 fatty acids: moisturizing and hair protection from damage
Omega-3 fatty acids are polyunsaturated fatty acids that play an important role in the health of the heart, brain and skin. They are also useful for hair health, as they have anti -inflammatory properties and help moisturize the scalp.
- The mechanism of action: Omega-3 fatty acids improve blood circulation in the scalp, ensuring the delivery of nutrients to hair follicles. They also help reduce the scalp inflammation, which can lead to hair loss. In addition, omega-3 fatty acids form a protective barrier around the hair, preventing their damage from external factors, such as the sun, wind and heat treatment.
- Advantages for hair:
- Hair moisturizing: Omega-3 fatty acids moisturize the hair from the inside, making it softer, shiny and obedient.
- Hair strengthening: They strengthen the structure of the hair, making it more resistant to damage and brittleness.
- Hair growth stimulation: Omega-3 fatty acids improve blood circulation in the scalp, which helps the delivery of nutrients to hair follicles and stimulates hair growth.
- Reducing inflammation of the scalp: They have anti -inflammatory properties that help reduce the scalp inflammation and improve its general condition.
- Sources of omega-3 fatty acids: The best sources of omega-3 fatty acids are fatty fish (salmon, tuna, mackerel, sardines), linseed seeds, chia seeds, walnuts and soy oil.
- Reception recommendations: The recommended daily dose of omega-3 fatty acids is 1-2 grams. To achieve the maximum effect, it is recommended to take supplements containing both EPA (eicopascentenoic acid) and DHA (non -ozagexenic acid).
- Side effects: The intake of omega-3 fatty acids in high doses can cause side effects, such as stomach disorder, nausea and blood thinning.
7. Ashvaganda: Adaptogen to reduce stress and improve hair health
Ashvaganda is an Ayurvedic plant, known for its adaptogenic properties. Adaptogens help the body adapt to stress, reducing the level of cortisol, stress hormone, which can negatively affect hair health.
- The mechanism of action: Ashvaganda reduces the level of cortisol, stress hormone, which can lead to hair loss. It also improves blood circulation in the scalp, ensuring the delivery of nutrients to hair follicles. In addition, Ashvaganda has antioxidant properties that protect hair follicles from damage caused by free radicals.
- Advantages for hair:
- Prevention of hair loss: Ashvaganda helps prevent hair loss caused by stress.
- Hair growth stimulation: It improves blood circulation in the scalp, which helps the delivery of nutrients to hair follicles and stimulates hair growth.
- Hair strengthening: Ashvaganda has antioxidant properties that protect hair follicles from damage and strengthen the structure of the hair.
- Improving the health of the scalp: It helps reduce the scalp inflammation and improve its general condition.
- Sources of Ashvaganda: Ashvaganda is available in the form of capsules, powder and liquid extract.
- Reception recommendations: The recommended dose of Ashvaganda is 300-500 mg per day.
- Side effects: Ashvaganda is usually well tolerated, but in rare cases it can cause side effects, such as stomach disorder, nausea and drowsiness. It is not recommended to take ashvagand for pregnant and lactating women, as well as people with autoimmune diseases.
8. Green tea extract: powerful antioxidant to protect hair follicles
Green tea extract is rich in antioxidants, especially epallocatechin Gallat (EGCG), which protect the cells from damage caused by free radicals. It also has anti -inflammatory properties and can stimulate hair growth.
- The mechanism of action: EGCG, the main antioxidant in green tea, protects the hair follicles from damage caused by free radicals. It also improves blood circulation in the scalp and stimulates hair growth. In addition, EGCG has anti -inflammatory properties that help reduce scalp inflammation and improve its general condition.
- Advantages for hair:
- Prevention of hair loss: Green tea extract helps prevent hair loss caused by oxidative stress.
- Hair growth stimulation: It improves blood circulation in the scalp and stimulates hair growth.
- Hair strengthening: Green tea extract has antioxidant properties that protect hair follicles from damage and strengthen the structure of the hair.
- Improving the health of the scalp: It helps reduce the scalp inflammation and improve its general condition.
- Sources of green tea extract: Green tea extract is available in the form of capsules, tablets and powder.
- Reception recommendations: The recommended dose of green tea extract is 200-400 mg per day.
- Side effects: Green tea extract is usually well tolerated, but in rare cases it can cause side effects, such as stomach disorder, nausea and headache.
9. Palma Serenoa: DGT blocker to prevent hair loss
Serene palm is a plant that is used to treat various diseases, including benign prostate hyperplasia (DHCH). It can also be useful to prevent hair loss, as it blocks the effect of dihydrotestosterone (DGT), a hormone that is associated with the loss of hair by male type.
- The mechanism of action: The serenia palm blocks the 5-alpha reductase enzyme, which turns testosterone into DGT. Reducing the level of DGT helps to prevent hair loss and stimulate their growth.
- Advantages for hair:
- Prevention of hair loss: The palm of serenia helps prevent hair loss by male type.
- Hair growth stimulation: It can stimulate hair growth in men and women with androgenic alopecia.
- Sources of the palm of serenia: The palm is available in the form of capsules, tablets and liquid extract.
- Reception recommendations: The recommended dose of the palm is 160-320 mg per day.
- Side effects: The serenia palm is usually well tolerated, but in rare cases it can cause side effects, such as stomach disorder, nausea and headache. It is not recommended to take the palm of serenia to pregnant and lactating women.
10. Silicon (Silica): Strengthening the structure of the hair and giving it shine
Silicon is a trace element that is necessary for the health of connective tissue, including hair, skin and nails. It plays an important role in the synthesis of collagen and keratin, the main structural components of the hair.
- The mechanism of action: Silicon strengthens the structure of the hair, making it more resistant to damage and brittleness. It also gives the hair shine and improves their general condition.
- Advantages for hair:
- Hair strengthening: Silicon strengthens the structure of the hair and prevents its brittleness.
- Giving shine to the hair: It gives the hair shine and improves their general condition.
- Hair growth stimulation: Silicon can stimulate hair growth, improving their general condition.
- Silicon sources: Silicon is found in various foods, such as oats, rice, bananas, green vegetables and beer. It is also available in the form of additives, such as silicon dioxide and horsetail extract.
- Reception recommendations: The recommended dose of silicon varies depending on the source. Silicon dioxide is usually taken at a dose of 10-30 mg per day, and horsetail extract at a dose of 300-500 mg per day.
- Side effects: Silicon is usually well tolerated, but in rare cases it can cause stomach disorder.
Important comments:
- Consultation with a doctor: Before taking any additives, you need to consult a doctor, especially if you have any diseases or you take medications.
- Individual reaction: The effectiveness of additives can vary depending on the individual characteristics of the body.
- Complex approach: To achieve the best results, it is recommended to use natural additives in combination with healthy nutrition, proper hair care and a decrease in stress.
- Quality of additives: It is important to choose high -quality additives from trusted manufacturers.
Natural additives can be an effective tool for strengthening and hair growth, but they are not a miraculous tool. To achieve the best results, an integrated approach is needed, including a healthy lifestyle, proper hair care and consultation with a doctor. The correct choice and application of these additives can significantly improve the condition of your hair, give it strength, brilliance and volume.