Top dietary supplements for growth and shine of hair

Top dietary supplements for growth and shine of hair: scientific review and practical recommendations

Section 1: fundamental principles of hair health

Before plunging into the world of bioactive additives (dietary supplements), it is extremely important to understand the basics of hair health. Hair health is a reflection of the general condition of the body. The lack of nutrients, stress, hormonal malfunctions, genetic predisposition and external factors (for example, heat treatment, aggressive chemicals) — all this can negatively affect the condition of the hair, leading to their loss, dullness and brittleness.

• Hair structure: The hair consists of three main layers:

  • Cuticle: The outer protective layer consisting of scales overlapping each other. She is responsible for the shine and smoothness of her hair. The damaged cuticle leads to dullness and brittleness.
  • Cortex: The bulk of the hair containing keratin, protein, which gives hair strength and elasticity. The cortex also contains a melanin pigment that determines the color of the hair.
  • Medulla: The central layer present in all hair. Its function has not been fully studied, but it is assumed that it plays a role in thermal insulation and flexibility of the hair.

• Hair growth cycle: Each hair passes through three phases of growth:

  • Anaagen: Active growth phase, which lasts from 2 to 7 years. In this phase, the cells of the hair follicle are actively divided, producing new hair.
  • Catagen: The regression phase, which lasts about 2-3 weeks. In this phase, hair growth stops, and the follicle begins to contract.
  • Telogen: The dormant phase, which lasts about 3 months. In this phase of the hair falls, and in its place new hair begins to grow.

• Hair health factors:

  • Nutrition: The deficiency of vitamins and minerals, such as iron, zinc, biotin, vitamins of group B, vitamin D and omega-3 fatty acids, can adversely affect the growth and quality of the hair.
  • Hormones: Hormonal imbalance, especially in women (for example, during pregnancy, menopause or with polycystic ovary syndrome), can lead to hair loss.
  • Stress: Chronic stress can cause bodyogenic hair loss when a larger amount of hair than usual goes into the rest phase.
  • External factors: Excessive heat treatment (hair dryers, ironing), aggressive chemicals (staining, chemical curls), tight hairstyles and ultraviolet radiation can damage hair.
  • Medical conditions: Some diseases, such as autoimmune diseases (for example, an area of ​​an area), thyroid disease and scalp infections, can lead to hair loss.

Section 2: Key Vitamins and Minerals for Hair Health

Certain vitamins and minerals play a key role in maintaining hair health, stimulating their growth and improving shine. Consider the most important of them:

• Biotin (Vitamin B7): One of the most famous hair vitamins. Biotin is involved in the metabolism of fats, carbohydrates and proteins necessary for hair growth. It also helps to strengthen the hair and make it less brittle. Biotin deficiency can lead to hair loss and dry scalp. Dosage: 2.5-5 mg per day. Sources: eggs, nuts, seeds, avocados, sweet potatoes.

• Vitamin D: It is important for the growth and development of cells, including cells of hair follicles. Vitamin D deficiency is associated with hair loss. It is recommended to take an analysis for vitamin D level and, if necessary, take additives under the supervision of a doctor. Dosage: depends on the level of vitamin D in the body. Sources: oily fish, egg yolks, enriched products, sunlight.

• Iron: It is necessary to transport oxygen to the cells of the body, including cells of hair follicles. Iron deficiency (iron deficiency anemia) is one of the common causes of hair loss, especially in women. Before taking iron additives, it is necessary to take a blood test to the level of iron and ferritin. Dosage: depends on the level of iron in the body. Sources: red meat, liver, legumes, spinach.

• Zinc: Participates in the synthesis of the protein necessary for hair growth, and supports the function of the sebaceous glands that ensure moisturizing the scalp. Zinc deficiency can lead to hair loss, dry scalp and dandruff. Dosage: 15-30 mg per day. Sources: oysters, red meat, poultry, nuts, seeds, whole grains.

• Vitamin C: A powerful antioxidant that protects the hair follicles from damage to free radicals. Vitamin C is also necessary for the synthesis of collagen, which is an important component of hair structure. Dosage: 500-1000 mg per day. Sources: citrus fruits, berries, kiwi, pepper, broccoli.

• B vitamins B (B1, B2, B3, B5, B6, B9, B12): They play an important role in the metabolism of energy and cell growth, including the cells of hair follicles. B vitamins deficiency can lead to hair loss, brittleness and dryness.

  • Vitamin B3 (Niacin): Improves blood circulation in the scalp, contributing to the delivery of nutrients to hair follicles.
  • Vitamin B5 (pantotenic acid): Strengthens the hair and improves their structure.
  • Vitamin B6 (Pyridoxin): Participates in the synthesis of keratin, the main protein of the hair.
  • Vitamin B9 (folic acid): It is necessary for the growth and division of cells, including cells of hair follicles.
  • Vitamin B12 (cobalamin): Participates in the formation of red blood cells, which transfer oxygen to the cells of the body, including cells of hair follicles.

• Vitamin E: Antioxidant protecting hair follicles from damage by free radicals. Vitamin E also improves blood circulation in the scalp and promotes hair growth. Dosage: 15 mg per day. Sources: vegetable oils, nuts, seeds, green leafy vegetables.

• Omega-3 fatty acids: It is necessary for the health of the scalp and hair. Omega-3 fatty acids have anti-inflammatory properties, reduce dry scalp and contribute to hair growth. Dosage: 1-3 g per day. Sources: fatty fish (salmon, sardines, mackerel), linseed oil, chia seeds, walnuts.

• Selenium: Antioxidant protecting hair follicles from damage by free radicals. Selenium is also necessary for the health of the thyroid gland, which plays an important role in hair growth. Dosage: 55 μg per day. Sources: Brazilian nuts, seafood, meat, poultry.

Section 3: Other useful ingredients in hair dietary supplements

In addition to the main vitamins and minerals, there are other ingredients that can be useful for hair health:

• Collagen: The main structural protein of the skin, hair and nails. Collagen helps strengthen hair, improve their elasticity and shine. Types of collagen I and III are most useful for hair.

• Keratin: The main protein from which the hair consists of. Keratin additives can help strengthen damaged hair and make it more smooth.

• L-Cistein: The amino acid, which is part of keratin. L-cysteine ​​helps to strengthen hair and protect them from damage.

• Horsetail extract: Contains silicon, which is an important component of hair structure. Horsetail extract can help strengthen the hair and make it less brittle.

• Bamboo extract: It also contains silicon and has antioxidant properties. Bamboo extract can help strengthen hair, improve its elasticity and shine.

• SAW Palmetto (Palma Extract of Serenoa): Blocks the effect of digidrotestosterone (DGT), a hormone that can cause hair loss in men and women with androgenic alopecia.

• MSM (methylsulfonylmetane): The source of the sulfur necessary for the synthesis of collagen and keratin. MSM can help strengthen hair, improve its elasticity and shine.

• Hyaluronic acid: Moisturizes the scalp and hair, making them softer and shiny.

• Amino acids (L Lizin, L-Prollyn, L-Arginine): It is necessary for the synthesis of keratin and collagen.

Section 4: How to choose the right dietary supplement for hair

The choice of the right hair dietary supplement is an individual process that depends on your specific needs and hair problems. When choosing a dietary supplement, the following factors should be taken into account:

• Determine your hair problems: Do you have hair? Are they brittle? Dull? Dry? The definition of the problem will help you choose a dietary supplement containing the ingredients aimed at the solution.

• Study the composition: Carefully read the composition of the dietary supplement and make sure that it contains the necessary vitamins, minerals and other useful ingredients.

• Pay attention to the dosage: Make sure that the dosage of the ingredients in the dietary supplement corresponds to the recommended daily doses.

• Check the availability of clinical research: Look for dietary supplements that have been tested in clinical studies and showed their effectiveness.

• Read reviews: Read the reviews of other users to find out about their experience in using dietary supplements.

• Consult a doctor: Before taking any dietary supplement, you need to consult a doctor, especially if you have any diseases or take any medicine.

• Avoid excessively high doses: Do not exceed the recommended dosage of dietary supplements, as this can be harmful to your health.

• Choose brands with a good reputation: Buy dietary supplements only from trusted manufacturers with a good reputation.

• Consider possible allergies: Check the composition of the dietary supplement for the presence of ingredients to which you may have an allergy.

Section 5: Overview of top dietary supplements for growth and shine of hair (examples)

• Solgar Bioti 5000 MCG: Highly dose biotin, which helps to strengthen hair and improve their growth. Advantages: simplicity of composition, high efficiency. Disadvantages: it is suitable only for those who have a biotin deficiency.

• Nature’s Bounty Hair, Skin & Nails: Contains biotin, collagen, vitamin E and vitamin C. Advantages: a complex composition aimed at improving the condition of hair, skin and nails. Disadvantages: may contain additives that are not suitable for everyone.

• Viviscal Extra Strength: Contains Aminomar C ™ (patented complex of sea proteins), vitamin C and zinc. Advantages: clinically proven effectiveness in stimulating hair growth. Disadvantages: relatively high price.

• Nutrafol Women: Contains Saw Palmetto, Ashwagandha, Tocotrienol Complex and Marine Collagen. Advantages: aimed at combating various causes of hair loss in women, including hormonal imbalance, stress and aging. Disadvantages: High price requires a long -term reception.

• Sports Research Biotin with Coconut Oil: Biotin with the addition of coconut oil for better absorption. Advantages: A good ratio of price and quality is suitable for vegetarians. Disadvantages: can cause stomach disorder in some people.

• HUM Nutrition Hair Sweet Hair: Contains biotin, zinc, paba and fo-ti. Advantages: pleasant taste, convenient release form (chewing sweets). Disadvantages: may contain sugar.

• Garden of Life Mykind Organics Women’s Once Daily Multi: An organic multivitamin complex for women containing biotin, B vitamins and other important nutrients for hair health. Advantages: organic composition is suitable for vegans. Disadvantages: it may not be a high content of some vitamins and minerals for those who have serious hair problems.

Important: These examples are given exclusively for introductory purposes and are not a recommendation for purchase. Before buying and taking any dietary supplement, you need to consult a doctor and carefully study the composition.

Section 6: Additional Hair Health Tips

In addition to taking dietary supplements, it is important to follow the following recommendations to maintain hair health:

• Proper nutrition: Observe a balanced diet rich in vitamins, minerals and proteins.

• Sufficient water consumption: Drink enough water (about 2 liters per day) to maintain hydration of the scalp and hair.

• Hardly hair care: Use soft shampoos and air conditioners, avoid excessive heat treatment and tight hairstyles.

• Scalp massage: Regular scalp massage improves blood circulation and promotes hair growth.

• Reducing stress: Manage stress using relaxation techniques, such as yoga, meditation or walking in nature.

• Regular visits to the doctor: Pass regular medical examinations to identify and treat any diseases that can affect hair health.

• Sun protection: Protect your hair from ultraviolet radiation with hats, shawls or special hair products with SPF.

• Refusal of smoking: Smoking negatively affects blood circulation and can lead to hair loss.

• Avoid strict diets: Strict diets can lead to a deficiency of nutrients and negatively affect the health of the hair.

• Correct combing of hair: Comb the hair carefully, starting from the tips and gradually moving to the roots. Use combs with wide teeth.

• Regular haircut: Cut the ends of the hair regularly to prevent their splitting and brittleness.

Section 7: Possible side effects of dietary supplements

Reception of dietary supplements can cause side effects, especially when the recommended dosage is exceeded or in the presence of individual intolerance. The most common side effects:

• Indigestion: Nausea, vomiting, diarrhea, constipation.

• Allergic reactions: Itching, rash, urticaria, swelling.

• Headache: Light headache or dizziness.

• Interaction with drugs: Bades can interact with some medicines, so it is important to inform the doctor about all the additives you take.

• Hypervitaminosis: An excess of some vitamins (for example, vitamin A, vitamin D) can be toxic for the body.

Important: If any side effects occur, it is necessary to stop taking the dietary supplement and consult a doctor.

Section 8: Bades and pregnancy/breastfeeding

Reception of dietary supplements during pregnancy and breastfeeding requires special caution. Some vitamins and minerals are necessary for the health of the mother and child, but others can be harmful. Before taking any dietary supplements during pregnancy or breastfeeding, it is necessary to consult a doctor.

Section 9: Myths and reality about hair dietary

There are many myths about hair dietary supplements. It is important to separate the truth from fiction:

• Myth: Bades can instantly solve all hair problems.

• Reality: Bades can help improve the condition of the hair, but to achieve visible results requires time and an integrated approach, including proper nutrition, hair care and treatment of any basic diseases.

• Myth: All hair dietary supplements are equally effective.

• Reality: The effectiveness of dietary supplements depends on its composition, dosage and individual characteristics of the body.

• Myth: The larger the dosage of vitamins, the better for the hair.

• Reality: Excessively high doses of vitamins can be harmful to health.

• Myth: Bades have no side effects.

• Reality: Bades can cause side effects, especially when the recommended dosage is exceeded or in the presence of individual intolerance.

Section 10: Scientific research and evidence of effectiveness

The effectiveness of some hair diets is confirmed by scientific research:

• Biotin: Studies have shown that biotin can help improve the condition of hair in people with biotin deficiency.

• Vitamin D: Studies have shown the relationship between vitamin D deficiency and hair loss.

• Iron: Studies have shown that iron deficiency is one of the common causes of hair loss, especially in women.

• Viviscal: Clinical studies have shown that Viviscal can stimulate hair growth and reduce hair loss.

• Nutrafol: Clinical studies have shown that Nutrafol can improve hair condition in women with various causes of hair loss.

However, it is important to note that most studies of hair dietary supplements have a limited scale and require further research to confirm the results.

Section 11: The future of hair dietary

In the future, you can expect the appearance of new hair dietary supplements with more effective formulas and ingredients based on the latest scientific achievements. You can also expect a more personalized approach to the choice of dietary supplements, taking into account the individual genetic characteristics and needs of the body.

Section 12: Conclusion: individual approach and common sense

In conclusion, it is important to emphasize that hair dietary supplements can be a useful addition to a healthy lifestyle and proper hair care. However, do not consider them as a panacea. The choice of dietary supplements should be conscious and individual, based on your specific needs, problems with hair and consulting a doctor. Do not forget about the importance of a balanced diet, careful hair care and stress. Hair health is a reflection of the general condition of the body, so it is important to take care of your health in general.