Dietary supplements to combat hair loss in men

---

Bades to combat hair loss in men: comprehensive leadership

I. Understanding the problem of hair loss in men (androgenous alopecia): Fundamentals and risk factors

1. Genetic predisposition: the main culprit. Androgenic alopecia, the most common cause of baldness in men, is largely due to genetics. The presence of certain genes inherited from parents significantly increases the likelihood of developing this state. These genes often affect the sensitivity of hair follicles to digidrotestosterone (DGT), a hormone playing a key role in the development of male sexual characteristics.

2. The role of digidrotestosterone (DGT): hormonal factor. Testosterone, the main male sex hormone, under the influence of the enzyme 5-alpha reductase is converted into DHT. DGT is associated with receptors in hair follicles, especially in the crown and temples, which leads to their miniaturization. Miniaturization is the process of gradual reduction in the hair follicle, as a result of which the hair becomes thinner, in short and, ultimately, stop growing. In men with a genetic predisposition, hair follicles are more susceptible to DGT, which accelerates the miniaturization process.

3. Age: Natural progression. With age, the level of DGT in the body can increase, and the sensitivity of hair follicles can also increase. Therefore, hair loss often progresses with age, appearing first in the form of thinning of the hair in the temple and crown, and then turning into more pronounced baldness. Age -related changes also affect the speed of renewal of scalp cells and the general condition of the hair, making them more susceptible to damage and loss.

4. Other factors: health, stress and nutrition. In addition to genetics, hormones and age, other factors can affect hair loss:

   • Stress: Chronic stress can cause tickle loss — temporary hair loss caused by a violation of the hair growth cycle.
   • Inal meals: The lack of necessary vitamins and minerals, such as iron, zinc, biotin and B vitamins, can negatively affect the health of the hair and contribute to their loss.
   • Diseases: Some diseases, such as thyroid diseases, autoimmune diseases (for example, an areate alopecia) and scalp infections, can cause hair loss.
   • Medicines: Some drugs, such as antidepressants, anticoagulants and medicines for high blood pressure, may have a side effect in the form of hair loss.
   • Aggressive effect: Excessive use of hair styling products, heat treatment (hair dryers, ironing), chemical procedures (staining, curling) can damage the hair and lead to their loss.

II. Key nutrients and dietary supplements to support hair health and combat loss

1. BIOTIN (vitamin B7): The basis for hair growth. Biotin is an important vitamin of group B, which plays a key role in the metabolism of fats, carbohydrates and proteins. It is necessary for the synthesis of keratin, the main protein, which consists of hair, skin and nails. The disadvantage of biotin can lead to hair loss, fragility of nails and skin problems. Addresses with biotin can help strengthen hair, improve their structure and stimulate growth. However, it should be remembered that biotin deficiency is relatively rare, and excessive use of biotin can distort the results of some laboratory tests.

   • Recommended dosage: The recommended daily dose of biotin for adults is 30-100 mcg.
   • Sources: Biotin is found in eggs, nuts, seeds, liver and some vegetables.

2. Zinc: Hormone regulation and support of hair follicles. Zinc is an important trace element that is involved in many processes in the body, including hormone regulation, immune function and cell growth. It plays an important role in the health of hair follicles and can help prevent hair loss caused by zinc deficiency. Zinc can also inhibit 5-alpha reductase, an enzyme that turns testosterone into DGT.

   • Recommended dosage: The recommended daily zinc dose for men is 11 mg.
   • Sources: Zinc is contained in meat, seafood, nuts, seeds and whole grains.

3. Iron: Oxygen transfer to hair follicles. Iron is necessary for transferring oxygen to the cells of the body, including hair follicles. Iron deficiency (iron deficiency anemia) is a common cause of hair loss, especially in women. Reception of iron additives can help restore iron level and improve hair growth, especially in people with iron deficiency. Before taking additives with iron, it is necessary to pass blood tests and make sure that there is a deficiency, since an excess of iron can be harmful to health.

   • Recommended dosage: The recommended daily dose of iron for men is 8 mg. However, with iron deficiency anemia, the dosage can be much higher and should be determined by the doctor.
   • Sources: Iron is found in red meat, liver, spinach, lentils and beans.

4. Vitamin D: role in the hair growth cycle. Vitamin D plays an important role in the regulation of cellular growth and differentiation. Studies show that vitamin D deficiency can be associated with hair loss, including the alopecia of the area. Taking additives with vitamin D can help improve hair growth, especially in people with vitamin D deficiency. It is important to note that excessive use of vitamin D can be toxic, so before taking additives it is recommended to take blood tests and consult a doctor.

   • Recommended dosage: The recommended daily dose of vitamin D is 600-800 IU. However, with vitamin D deficiency, the dosage can be much higher and should be determined by the doctor.
   • Sources: Vitamin D is produced in the skin under the influence of sunlight. It is also found in fatty fish, egg yolks and enriched products.

5. Omega-3 fatty acids: a decrease in inflammation and improving the health of the scalp. Omega-3 fatty acids, such as eicosapstasentaenoic acid (EPC) and dairyxaenoic acid (DGC), have anti-inflammatory properties and can help improve the health of the scalp and stimulate hair growth. They can also help reduce the dryness and itching of the scalp, which can contribute to hair loss.

   • Recommended dosage: The recommended daily dose of omega-3 fatty acids is 1-2 grams.
   • Sources: Omega-3 fatty acids are found in fatty fish (salmon, mackerel, sardines), linen seeds, chia seeds and walnuts.

6. Amino acids: building blocks of keratin. Amino acids, especially L-cysteine, L-lysine and L-metionine, are construction blocks of keratin, the main protein from which the hair consists of. Addresses with amino acids can help strengthen hair, improve their structure and stimulate growth. L-cysteine, in particular, plays an important role in the formation of disulfide bonds that give hair strength and elasticity to the hair.

   • Recommended dosage: The dosage of amino acids varies depending on the specific product and needs of the body. It is recommended to follow the instructions on the packaging and consult a doctor.
   • Sources: Amino acids are found in meat, fish, eggs, dairy products, legumes and nuts.

7. Selenium: antioxidant protection of hair follicles. Selenium is an important trace element that has antioxidant properties and protects cells from damage to free radicals. It also plays a role in the functioning of the thyroid gland, which can affect the health of the hair. Selena deficiency can lead to hair loss.

   • Recommended dosage: The recommended daily dose of selenium is 55 μg.
   • Sources: Selenium is found in Brazilian nuts, seafood, meat and whole grain products.

8. Other useful ingredients:

   • Keratin: Keratin additives can help strengthen hair and improve their structure, but the effectiveness of keratin taken inside is still discussed.
   • Collagen: Collagen is the main structural protein of the skin, hair and nails. Addresses with collagen can help improve the health of the scalp and stimulate hair growth.
   • MSM (methylsulfonylmetane): MSM is an organic connection of sulfur, which has anti -inflammatory properties and can help improve the health of the scalp and stimulate hair growth.
   • Palmetto extract: Palmetto extract is a plant tool that can help block DGT and prevent hair loss caused by androgenic alopecia.

III. Plant additives and herbal products to combat hair loss

1. Palmetto extract: inhibitor DGT. Palmetto extract is one of the most popular plant tools to combat hair loss in men. It contains compounds that can inhibit the 5-alpha reductase enzyme, thereby reducing the transformation of testosterone into DGT. Reducing the level of DGT can help slow down or stop the miniaturization of hair follicles and stimulate the growth of new hair. Studies show that Palmetto extract can be effective in the treatment of androgenic alopecia, although additional studies are needed to confirm its effectiveness and safety.

   • Recommended dosage: It is usually recommended to take 320 mg of Palmetto extract per day.
   • Side effects: Palmetto extract is usually well tolerated, but in rare cases it can cause side effects, such as stomach disorder, nausea and a decrease in libido.

2. Green tea extract (EGCG): antioxidant protection and stimulation of hair growth. Green tea extract contains powerful antioxidants called catechins, in particular epallocatechin Gallat (EGCG). EGCG has anti -inflammatory properties and can help protect hair follicles from damage to free radicals. In addition, some studies show that EGCG can stimulate hair growth and improve their density.

   • Recommended dosage: The recommended dosage of green tea extract varies depending on the concentration of EGCG. It is usually recommended to take 200-400 mg of green tea extract per day.
   • Side effects: Green tea extract can cause side effects, such as stomach disorder, insomnia and nervousness, especially when taking large doses.

3. Ashvaganda: Adaptogen to reduce stress and improve hair health. Ashvaganda is an adaptogenic plant that is traditionally used in Ayurvedic medicine to reduce stress, improve mood and increase energy. Stress is one of the factors contributing to hair loss, so Ashvagand can help improve hair health, reducing stress and supporting hormonal balance.

   • Recommended dosage: The recommended dosage of Ashvaganda varies depending on the form of release (extract, powder, capsules). It is usually recommended to take 300-500 mg of ashvaganda extract per day.
   • Side effects: Ashvaganda is usually well tolerated, but in rare cases it can cause side effects, such as stomach disorder, drowsiness and headache.

4. Nettle: Blocking DGT and strengthening hair. Nettle contains compounds that can help block DGT and strengthen hair. It is also rich in vitamins and minerals, such as iron, silicon and B vitamins, which are necessary for the health of hair. Nettle can be consumed in the form of tea, infusion or in the composition of dietary supplements.

   • Recommended dosage: The recommended dosage of nettles varies depending on the form of release. It is usually recommended to drink 2-3 cups of nettle tea per day or take 300-500 mg of nettle extract per day.
   • Side effects: Nettle can cause side effects, such as stomach disorder and allergic reactions, especially in people with sensitive skin.

5. Rosemary: stimulation of blood circulation of the scalp and improvement of hair growth. Rosemary has antioxidant and anti -inflammatory properties and can help stimulate the blood circulation of the scalp, which contributes to hair growth. Rosemary oil can be used to massage the scalp or added to shampoos and air conditioners.

   • Recommended dosage: A few drops of rosemary oil can be mixed with carrier oil (for example, coconut or olive oil) and used for massage of the scalp.
   • Side effects: Rosemary oil can cause side effects, such as skin irritation and allergic reactions, especially in people with sensitive skin. Before using rosemary oil, it is recommended to conduct a test on a small area of ​​the skin.

6. Other plant remedies:

   • Ginkgo biloba: Improves blood circulation and delivery of nutrients to hair follicles.
   • Ginseng: Stimulates hair growth and improves their density.
   • Aloe Vera: Soothes the scalp, reduces inflammation and promotes hair growth.
   • Henna: Strengthens the hair, gives it shine and protects against damage.

IV. The choice of the correct dietary supplements and the reception mode: a personalized approach

1. Determining the cause of hair loss: consultation with a specialist. Before starting to take any dietary supplements to combat hair loss, it is important to determine the cause of hair loss. To do this, you need to consult a trichologist or dermatologist. The doctor will examine the scalp, collect an anamnesis and may prescribe additional studies, such as blood tests, trichoscopy (hair examination under a microscope) or a biopsy of the scalp.

2. Individual needs: taking into account genetics, lifestyle and health status. The choice of dietary supplements should be based on the individual needs of the body. It is necessary to take into account the genetic predisposition to hair loss, lifestyle (nutrition, stress, sleep) and health status (the presence of chronic diseases, medication).

3. Quality and safety: the choice of proven brands and forms of release. When choosing dietary supplements, it is important to pay attention to the quality and safety of the product. It is necessary to choose products from well -known and proven brands that undergo strict quality control. It is also important to consider the form of the release of dietary supplements (capsules, tablets, powders, liquids) and choose the one that is most convenient for receiving.

4. Dosage and reception mode: Follow the instructions and recommendations of the doctor. The dosage and reception mode of dietary supplements must comply with the instructions on the packaging and the recommendations of the doctor. The recommended dose should not exceed, as this can lead to side effects. It is important to observe the regularity of the intake of dietary supplements in order to achieve the maximum effect.

5. Evaluation of results: monitoring of changes and adjustment of the reception mode. After the start of receiving dietary supplements, it is necessary to regularly evaluate the results. Pay attention to changes in the structure of the hair, their density and growth rate. If after a few months of taking dietary supplements there is no improvement, it is necessary to consult a doctor and adjust the reception mode or choose other dietary supplements.

6. A complex approach: a combination of dietary supplements with other treatment methods. To achieve the best results, it is recommended to combine the intake of dietary supplements with other methods of treatment of hair loss, such as:

   • Medication: Minoxidil (external remedy) and finsteride (oral agent) are the most common drugs for the treatment of androgenic alopecia.
   • Laser therapy: Low -level laser therapy (LLLT) can stimulate hair growth and improve their density.
   • Mesotherapy: Injections of vitamins, minerals and other nutrients in the scalp can stimulate hair growth and improve their quality.
   • Hair transplant: The surgical procedure in which hair follicles are transplanted from areas with thick hair in the field of baldness.

V. Potential risks and side effects of dietary supplements: caution and consultation with a doctor

1. Interaction with drugs: notification of the doctor about the administration of dietary supplements. Bades can interact with medicines, so before taking the dietary supplements, it is necessary to inform the doctor about all the medicines that you take. Some dietary supplements can enhance or weaken the effect of drugs, which can lead to undesirable side effects.

2. Allergic reactions: careful study of the composition of dietary supplements. Some people may have allergies to certain ingredients that make up the dietary supplements. Before taking Bad, you must carefully study the composition of the product and make sure that there are no allergens. When allergic reactions appear (rash, itching, edema), it is necessary to stop taking the dietary supplement and consult a doctor.

3. Side effects: individual tolerance and dosage adjustment. Some dietary supplements can cause side effects, such as stomach disorder, nausea, headache, drowsiness or nervousness. If you notice any side effects, you need to reduce the dose of dietary supplements or stop taking it.

4. An overdose: compliance with the recommended dosage and avoiding abuse. Excessive use of dietary supplements can be harmful to health. It is necessary to strictly observe the recommended dosage and avoid abuse of dietary supplements.

5. Quality and safety: selection of certified products and proven brands. Not all dietary supplements are the same in quality and safety. It is necessary to choose dietary supplements from certified manufacturers and proven brands that undergo strict quality control. Fake or low -quality dietary supplements can contain harmful substances and do not bring any health benefits.

6. Consultation with a doctor: Mandatory discussion of the admission of dietary supplements with a medical specialist. Before taking any dietary supplements, especially if you have any chronic diseases or take medicines, you need to consult a doctor. The doctor will appreciate your health and determine which dietary supplements are suitable for you and in what dosage they should be taken.

VI. Additional tips for hair care and maintaining their health

1. Proper nutrition: a balanced diet for hair health. Healthy nutrition plays an important role in hair health. It is necessary to consume a sufficient amount of protein, vitamins, minerals and omega-3 fatty acids. In the diet, products rich in iron, zinc, biotin, vitamin D and other nutrients necessary for hair health should be included.

2. Careful hair care: avoiding aggressive procedures and styling tools. Avoid aggressive procedures, such as frequent staining, curling, straightening and heat treatment. Use soft shampoos and air conditioners that do not contain sulfates and parabens. Limit the use of hair styling, such as varnishes, gels and mousses that can damage the hair.

3. Sun protection: preventing hair damage with ultraviolet. Protect your hair from sunlight using hats or special hair products with SPF protection. Ultraviolet radiation can damage the hair, make it dry, brittle and dull.

4. Stress management: relaxation and meditation practices to reduce hair loss. Stress can contribute to hair loss. Learn to manage stress using relaxation practices, such as meditation, yoga or deep breath. It is also important to get enough sleep and avoid overwork.

5. Scalp massage: stimulation of blood circulation and hair growth. Regular scalp massage can stimulate blood circulation and improve the delivery of nutrients to hair follicles. Massage can be done yourself or contact a professional masseur.

6. Avoiding tight hairstyles: prevention of traumatic alopecia. Avoid tight hairstyles, such as braids, tails and bundles that can stretch hair and lead to traumatic alopecia (hair loss caused by mechanical exposure).

7. Regular haircuts: removal of split ends and maintaining hair health. Regular haircuts help remove split ends and maintain hair health. It is recommended to cut hair every 6-8 weeks.

8. Healthy lifestyle: rejection of smoking and moderate alcohol consumption. Smoking and excessive alcohol consumption can negatively affect hair health. Refuse smoking and drink alcohol in moderate quantities.

---