Hair dietary

Hair dietary supplements in the fall and winter: complete guide to maintain the health and beauty of your hair in the cold season

The autumn-winter period is the time when our hair is subjected to serious tests. Cold air, temperature changes, lack of sunlight, heating in rooms — all these factors negatively affect the condition of the hair, making it dry, brittle, dull and prone to loss. During this period, it is especially important to provide hair with additional support from the inside, and biologically active additives (dietary supplements) can become a valuable assistant in the struggle for the health and beauty of the hair.

Why does hair suffer in autumn and winter?

Before moving on to the review of specific dietary supplements, it is necessary to understand why in the cold season the hair needs special care and support.

• Vitamin D deficiency: Sunlight is the main source of vitamin D, which plays an important role in hair growth and maintaining their health. In autumn and winter, sunny days become smaller, which leads to a deficiency of this vitamin.
• Dry air: Heating in the rooms dries the air, which negatively affects the condition of the hair. Dry air pulls moisture from the hair, making it brittle and dull.
• Temperature changes: Sudden temperature changes when exit from a warm room into cold air also injure hair. Cold air narrows the blood vessels of the scalp, worsening blood supply to the hair follicles.
• Reduced immunity: In the autumn-winter period, the body is weakened due to seasonal diseases and a lack of vitamins, which can also negatively affect the condition of the hair.
• Inal meals: In the cold season, many people prefer more heavy and calorie foods, which can lead to a lack of important vitamins and microelements necessary for the health of hair.
• Static electricity: Dry air and wearing hats and scarves lead to the formation of static electricity, which damages the hair and makes it naughty.
• Stress: Seasonal spleen and general fatigue can also have a negative impact on the condition of the hair, contributing to its loss and weakening.

What dietary supplements are needed for hair in the fall and winter?

Given all the negative factors affecting the hair in the cold season, it becomes obvious that they need complex support. Here are the main vitamins, minerals and other beneficial substances that will help maintain the health and beauty of the hair in the fall and winter:

1. Vitamin D:

As already mentioned, Vitamin D plays a key role in hair growth and maintaining their health. It helps to regulate the hair growth cycle, stimulates the formation of new hair follicles and strengthens existing ones. Vitamin D deficiency can lead to hair loss, a slowdown in their growth and a deterioration in their general condition.

• Vitamin D forms: Vitamin D exists in two main forms: vitamin D2 (ergocalciferol) and vitamin D3 (cholegalciferol). Vitamin D3 is a more effective form, as it is better absorbed by the body.
• Dosage: The recommended daily dose of vitamin D for adults is 600-800 IU (international units). However, in the autumn-winter period, when the level of vitamin D in the body can be reduced, it is recommended to increase the dose to 1000-2000 IU. Before taking vitamin D, it is recommended to consult a doctor and take a blood test for vitamin D to determine the optimal dosage.
• Sources of vitamin D: In addition to dietary supplements, vitamin D is contained in some foods, such as fatty fish (salmon, tuna, mackerel), egg yolk, mushrooms, enriched products (milk, breakfast flakes).
• Indications for use: Vitamin D deficiency, hair loss, slow hair growth, dryness and brittle hair.
• Contraindications: Individual intolerance, hypervitaminosis D, hypercalcemia.

2. B vitamins B:

B vitamins play an important role in cell metabolism, including cells of hair follicles. They help to provide hair follicles with the energy necessary for the growth and development of hair. The deficiency of group B vitamins can lead to hair loss, a slowdown in their growth and a deterioration in their general condition.

• Vitamin B1 (TIAMIN): Participates in carbohydrate metabolism, provides energy follicles with energy.

• Vitamin B2 (Riboflavin): It is necessary for a healthy hair growth and maintaining its shine.

• Vitamin B3 (Niacin): Improves blood circulation in the scalp, contributing to the better nutrition of hair follicles.

• Vitamin B5 (pantotenic acid): Participates in the formation of keratin, the main building material of the hair.

• Vitamin B6 (Pyridoxin): Helps to absorb amino acids necessary for hair growth.

• Vitamin B7 (Biotin): Plays a key role in hair and nail growth.

• Vitamin B9 (folic acid): It is necessary for cell division, including cells of hair follicles.

• Vitamin B12 (cobalamin): Participates in the formation of red blood cells, which deliver oxygen to hair follicles.

• Dosage: The dosage of group B vitamins depends on the specific vitamin and the individual needs of the body. It is recommended to take a complex of B vitamins, which contains all the necessary vitamins in optimal doses.

• Sources of B vitamins B: B vitamins are found in various foods, such as meat, fish, eggs, dairy products, whole grain products, legumes, nuts, seeds, green vegetables.

• Indications for use: Hair loss, slow hair growth, dry hair and brittle hair, dull hair, seborrhea, dandruff.

• Contraindications: Individual intolerance.

3. Vitamin C:

Vitamin C is a powerful antioxidant that protects the hair follicles from damage to free radicals. It is also necessary for the synthesis of collagen, which strengthens the hair and makes it more elastic. In addition, vitamin C improves the absorption of iron, which is also necessary for the health of the hair.

• Forms of vitamin C: Vitamin C exists in various forms, such as ascorbic acid, sodium ascorbate, calcium ascorbate. Ascorbic acid is the most common and affordable form of vitamin C.
• Dosage: The recommended daily dose of vitamin C for adults is 75-90 mg. However, in the period of colds and influenza, it is recommended to increase the dose to 500-1000 mg.
• Sources of vitamin C: Vitamin C is found in various fruits and vegetables, such as citrus fruits, kiwi, strawberries, bell pepper, broccoli, spinach.
• Indications for use: Hair loss, dryness and brittle hair, dull hair, reduction of immunity.
• Contraindications: Individual intolerance, increased acidity of the stomach.

4. Vitamin E:

Vitamin E is another powerful antioxidant that protects the hair follicles from damage to free radicals. It also improves blood circulation in the scalp, contributing to the better nutrition of hair follicles. In addition, vitamin E moisturizes the hair and makes it more brilliant.

• Vitamin E forms: Vitamin E exists in various forms, such as Alpha-Tocopherol, Beta-Tocopherol, Gamma-Tocopherol, Delta-Tokoferol. Alpha-tocopherol is the most active form of vitamin E.
• Dosage: The recommended daily dose of vitamin E for adults is 15 mg.
• Sources of vitamin E: Vitamin E is contained in various foods, such as vegetable oils, nuts, seeds, green vegetables.
• Indications for use: Hair loss, dry hair and brittle hair, dull hair, premature hair aging.
• Contraindications: Individual intolerance, increased blood pressure.

5. Zinc:

Zinc is an important trace element that is involved in the growth and development of cells, including the cells of the hair follicles. It is also necessary for the synthesis of keratin, the main building material of the hair. Zinc deficiency can lead to hair loss, slowing down their growth and a deterioration in their general condition.

• Forms of zinc: Zinc exists in various forms, such as zinc sulfate, zinc gluconate, zinc picoline. Zinc Picoline is the most assumed zinc form.
• Dosage: The recommended daily zinc dose for adults is 8-11 mg.
• Sources of zinc: Zinc is contained in various foods, such as meat, poultry, seafood, nuts, seeds, legumes.
• Indications for use: Hair loss, slow hair growth, dandruff, seborrhea, acne.
• Contraindications: Individual intolerance, kidney disease.

6. Iron:

Iron is an important trace element that is necessary for the formation of hemoglobin, which transfers oxygen to the cells of the body, including cells of hair follicles. Iron deficiency can lead to hair loss, weakness and fatigue.

• Iron forms: Iron exists in two forms: hemic iron (contained in animal products) and non -meter iron (contained in plant products). Hem iron is better absorbed by the body.
• Dosage: The recommended daily dose of iron for women is 18 mg, for men — 8 mg. During pregnancy and breastfeeding, the need for iron increases.
• Iron sources: Iron is found in various foods such as meat, poultry, fish, liver, legumes, green vegetables.
• Indications for use: Hair loss, weakness, fatigue, anemia.
• Contraindications: Individual intolerance, hemochromatosis.

7. Selenium:

Selenium is an important trace element that is an antioxidant and protects the hair follicles from damage to free radicals. It is also necessary for the normal functioning of the thyroid gland, which plays an important role in hair growth.

• Selena forms: Selenium exists in various forms, such as sodium selenite, selenometyonin. Seleenomeinine is the most absorbed form of selenium.
• Dosage: The recommended daily dose of selenium for adults is 55 μg.
• Sources of Selena: Selenium is found in various foods, such as Brazilian nuts, tuna, sardines, eggs, chicken.
• Indications for use: Hair loss, weakness, fatigue, thyroid disease.
• Contraindications: Individual intolerance, selenosis.

8. Omega-3 fatty acids:

Omega-3 fatty acids are healthy fats that are necessary for the health of the scalp and hair. They help reduce inflammation, improve blood circulation in the scalp and moisturize hair.

• Forms of omega-3 fatty acids: There are three main types of omega-3 fatty acids: alpha-linolenic acid (ALK), ecosapstrantaneic acid (EPK) and non-zahyxenoic acid (DHG). EPK and DGK are the most healthy for health.
• Dosage: The recommended daily dose of omega-3 fatty acids is 1-2 grams.
• Sources of omega-3 fatty acids: Omega-3 fatty acids are found in various foods, such as fatty fish (salmon, tuna, mackerel), linen seed, chia, walnuts.
• Indications for use: Dryness of the scalp, dandruff, fragility of hair, hair loss.
• Contraindications: Individual intolerance, blood coagulation disorders.

9. Amino acids:

Amino acids are construction blocks of proteins, including keratin, the main building material of the hair. The lack of amino acids can lead to hair loss, a slowdown in their growth and a deterioration in their general condition.

• Important hair amino acids: Cysteine, lysine, methionine, Arginine.
• Amino acid sources: Amino acids are found in various foods, such as meat, poultry, fish, eggs, dairy products, legumes, nuts, seeds.
• Indications for use: Hair loss, slow hair growth, dryness and brittle hair.
• Contraindications: Individual intolerance.

10. Other beneficial substances:

• Collagen: Strengthens the hair, makes it more elastic and shiny.
• Keratin: The main building material of the hair.
• Silicon: Strengthens the hair, makes it more durable and shiny.
• Horsetail extract: Contains silicon, strengthens the hair and promotes its growth.
• Nettle extract: Strengthens hair, reduces hair loss, improves blood circulation in the scalp.
• Yeast extract: Contains vitamins of group B and amino acids necessary for hair growth.

How to choose hair dietary supplements?

When choosing hair dietary supplements, the following factors must be taken into account:

• Composition: Carefully study the composition of the dietary supplement and make sure that it contains all the necessary vitamins, minerals and other beneficial substances in optimal doses.
• Output form: Hair dietary supplements are produced in various forms, such as tablets, capsules, powders, liquids. Choose the form that is most convenient for you.
• Manufacturer: Give preference to the dietary supplements of famous and reliable manufacturers that guarantee the quality and safety of their products.
• Reviews: Before buying Bad, read the reviews of other people to find out about their experience using this product.
• Consultation with a doctor: Before taking any dietary supplements, it is recommended to consult a doctor to make sure their safety and choose the optimal dosage.

Rules for taking hair dietary supplements:

• Take dietary supplements in accordance with the manufacturer’s instructions.
• Do not exceed the recommended dosage.
• Take dietary supplements regularly to achieve the maximum effect.
• Combine the intake of dietary supplements with proper nutrition and hair care.
• Be patient, since the results of the intake of dietary supplements may not be noticeable immediately.

In addition to taking dietary supplements, to maintain the health and beauty of the hair in the autumn-winter period, the following recommendations must be followed:

• Proper nutrition: Include in your diet products rich in vitamins, minerals and other beneficial substances necessary for the health of hair.
• Hair moisturizing: Use moisturizing shampoos, air conditioners and hair masks.
• Cold hair protection: Wear a hat and a scarf in cold weather to protect your hair from temperature changes.
• Restriction on the use of a hairdryer, curling and ironing: Hot air dries and damages the hair.
• Regular head massage: Improves blood circulation in the scalp and contributes to better nutrition of hair follicles.
• Reducing stress: Stress negatively affects the condition of the hair.
• Sufficient sleep: The lack of sleep can also negatively affect the condition of the hair.

Conclusion:

Hair dietary supplements can become a valuable assistant in maintaining the health and beauty of your hair in the autumn-winter period. However, it must be remembered that dietary supplements are not a panacea, and to achieve the maximum effect, they must be combined with proper nutrition, hair care and a healthy lifestyle. Before taking any dietary supplements, it is recommended to consult a doctor.