Section 1: Fundamentals of Hair Health and the role of dietary supplements
1.1. Structure and life cycle of hair:
Hair is a complex structure, consisting mainly of keratin protein. It is divided into three main layers:
- Cuticle: The outer protective layer consisting of overlapping scales resembling tiles. A healthy cuticle is smooth and reflects the light, giving the hair shine. The damaged cuticle, on the contrary, looks dull and rough.
- Cortex: The thickest layer that makes up the bulk of the hair. It contains a melanin pigment that determines the color of the hair, and is also responsible for the strength, elasticity and texture of the hair.
- Medulla: The central part of the hair is not always present, especially in thin hair. The functions of the honey are not fully studied, but it is assumed that it affects the thermal insulation and flexibility of the hair.
The life cycle of the hair consists of three phases:
- Anagen (growth phase): The longest phase that can last from 2 to 7 years. During this phase, the hair is actively growing, adding about 1 cm per month. The duration of the anagen determines the potential length of the hair.
- Katagen (recression phase): The transition phase, which lasts about 2-3 weeks. Hair growth stops, and the hair follicle is reduced.
- Telogen (Phase Salm): The shortest phase that lasts about 3 months. The hair is at rest, and new hair begins to form in the follicle. At the end of the teenel, the old hair falls out, and the cycle begins again.
Normally, about 90% of the hair are in the anagen phase, 1% in the catagen phase, and 9% in the bodyogen phase. Violation of the balance of these phases can lead to hair loss (alopecia).
1.2. Hair health factors:
Hair health depends on many factors, both internal and external.
- Genetics: The predisposition to a certain type of hair, its density, growth rate and the probability of baldness are inherited.
- Age: With age, the hair becomes thinner, dry and more prone to loss. The production of melanin is reduced, which leads to the appearance of gray hair.
- Nutrition: The lack of nutrients, especially protein, iron, zinc, vitamins of group B and vitamin D, can adversely affect hair health.
- Hormonal background: Hormonal changes associated with pregnancy, birth, menopause or thyroid diseases can affect hair growth and loss.
- Stress: Chronic stress can disrupt the normal life cycle of hair and lead to its loss.
- External factors: The effect of ultraviolet radiation, environmental pollution, heat treatment (hair dryers, ironing, curling iron), chemical procedures (staining, curling) can damage the hair structure.
- Diseases: Some diseases, such as anemia, autoimmune diseases, fungal infections, can cause hair loss.
- Medicines: Some drugs, for example, anticoagulants, antidepressants, drugs for the treatment of high blood pressure, may have a side effect in the form of hair loss.
1.3. The role of dietary supplements in maintaining hair health:
Biologically active additives (dietary supplements) are not drugs, but concentrates of biologically active substances designed to replenish the deficiency of nutrients in the body. Hair dietary supplements contain vitamins, minerals, amino acids, plant extracts and other components that can help improve hair health.
It is important to understand that dietary supplements are not a panacea from all hair problems. They are most effective in cases where the loss or deterioration of the hair condition is associated with a deficiency of certain nutrients. In other cases, for example, with a genetic predisposition to baldness or in serious diseases, dietary supplements can only have a slight effect.
Before you start taking dietary supplements, it is recommended to consult a doctor or a trichologist in order to determine the cause of the problem with hair and choose the most suitable complex.
Section 2: The main ingredients of hair dietary supplements and their action
2.1. Vitamins:
- Vitamin A (Retinol): It is necessary for the growth and differentiation of cells, including cells of hair follicles. Vitamin A deficiency can lead to dryness, brittleness and hair loss. However, an excess of vitamin A can also cause hair loss, so it is important to follow the recommended dosage.
- B vitamins B:
- Vitamin B1 (TIAMIN): Participates in carbohydrate metabolism, provides energy to the cell of hair follicles.
- Vitamin B2 (Riboflavin): It is necessary for the growth and regeneration of cells, supports the health of the scalp.
- Vitamin B3 (Niacin): Improves blood circulation in the scalp, contributing to the nutrition of hair follicles.
- Vitamin B5 (pantotenic acid): Strengthens the hair, makes it more elastic and shiny, prevents the appearance of gray hair.
- Vitamin B6 (Pyridoxin): Participates in protein metabolism, necessary for the formation of keratin.
- Vitamin B7 (Biotin): One of the most important vitamins for hair health. Strengthens the hair, stimulates their growth, prevents loss and brittleness.
- Vitamin B9 (folic acid): It is necessary for the growth and division of cells, including cells of hair follicles.
- Vitamin B12 (cobalamin): Participates in hematopoietic, provides oxygen with a cell of hair follicles.
- Vitamin C (ascorbic acid): A powerful antioxidant protects the hair from damage by free radicals. Participates in the synthesis of collagen necessary to strengthen hair. Improves the absorption of iron.
- Vitamin D (calciferol): Plays an important role in the regulation of hair growth. Vitamin D deficiency can lead to hair loss, especially with focal alopecia.
- Vitamin E (Tokoferol): Antioxidant, improves blood circulation in the scalp, protects the hair from damage by ultraviolet radiation.
2.2. Minerals:
- Iron: It is necessary for the formation of hemoglobin, which transfers oxygen to the cells of the body, including to the cells of hair follicles. Iron deficiency (iron deficiency anemia) is one of the most common causes of hair loss, especially in women.
- Zinc: Participates in protein synthesis, including keratin. Regulates the sebaceous glands, prevents dandruff and seborrhea. Zinc deficiency can lead to hair loss, dry scalp and thinning of the hair.
- Selenium: Antioxidant, protects the hair from damage by free radicals. It is necessary for the normal functioning of the thyroid gland, the hormones of which affect hair growth.
- Copper: Participates in the synthesis of melanin, which determines the color of the hair. The shortage of copper can lead to premature gray hair.
- Magnesium: Participates in the regulation of stress, which can adversely affect the health of the hair.
2.3. Amino acids:
- L-Cistein: The main amino acid, which is part of keratin. Strengthens the hair, makes it more elastic and shiny.
- L-Lisin: Participates in the synthesis of collagen necessary to strengthen hair. Improves the absorption of iron.
- L-metionine: Antioxidant, protects the hair from damage by free radicals.
2.4. Plant extracts:
- Horsetail extract: Contains silicon, which strengthens the hair, improves their structure and shine.
- Nettle extract: It contains vitamins, minerals and amino acids that nourish hair, stimulate their growth and prevent loss. It has anti -inflammatory properties.
- Palm Extract Sabal (Serenoa Repens): Blocks the action of digidrotestosterone (DGT), a hormone, which is one of the main causes of androgenic alopecia (male baldness).
- Green tea extract: Antioxidant, protects the hair from damage by free radicals. Stimulates hair growth.
- Burdock root extract: Strengthens the hair, stimulates their growth, prevents dandruff and seborrhea.
- Chili pepper extract: Improves blood circulation in the scalp, stimulating hair growth.
2.5. Other ingredients:
- Collagen: The main structural protein of the skin, hair and nails. Strengthens the hair, makes it more elastic and shiny.
- Hyaluronic acid: Moisturizes hair, makes it softer and obedient.
- Omega-3 fatty acids: Improve the condition of the scalp, prevent dryness and itching. Strengthen the hair, make it more brilliant.
- MSM (methyl sulfonylmetatan): The source of the sulfur necessary for the synthesis of collagen and keratin. Strengthens hair, improves their structure and shine.
Section 3: Rating of the best hair dietary supplements (examples and criteria)
Important: This section contains examples of dietary supplements and is not direct advertising. The rating is based on publicly available information, consumer reviews and composition analysis. Before use, it is recommended to consult a doctor.
Bades evaluating criteria:
- Composition: The presence of key vitamins, minerals, amino acids and plant extracts necessary for the health of the hair.
- Dosage: Adequate dosages of active ingredients corresponding to recommended daily standards.
- Output form: Ease of use (capsules, tablets, liquid forms).
- Manufacturer: The reputation of the manufacturer, the availability of quality certificates.
- Consumer reviews: The effectiveness and safety of the product, according to user reviews.
- Price: The ratio of price and quality.
3.1. Complex dietary supplements:
Complex dietary supplements contain a wide range of vitamins, minerals and other beneficial substances necessary for the health of hair. They are suitable for overall hair strengthening and replenishing the deficiency of nutrients.
- Example 1: «Perfectil» (UK): Contains vitamins of group B, vitamin D, vitamin E, iron, zinc, selenium, copper, amino acids and plant extracts. Popular dietary supplement that has received many positive reviews. It is focused on improving the condition of the skin, hair and nails.
- Example 2: «Hair Volume» (Sweden): Contains an apple extract, millet, L-cysteine, biotin, zinc and copper. Designed specifically for strengthening and growth of hair.
- Example 3: «SOLGAR SKIN, NAILS & HAIR»: Contains MSM, red algae, vitamin C, zinc and copper. Aimed at improving the condition of the skin, hair and nails, with an emphasis on building elements (MSM and collagen).
- Example 4: «Vitamins for hair from Evalar»: Contain vitamins of group B, biotin, zinc and horsetail extract. Available option is aimed at strengthening and hair growth.
- Пример 5: «Nature’s Bounty Hair, Skin & Nails»: Contains biotin, collagen, vitamins C and E. Popular due to its accessibility and good composition.
3.2. Bades containing biotin:
Biotin (vitamin B7) is one of the most important vitamins for hair health. Bades containing biotin are especially effective with a deficiency of biotin, which can manifest itself in the form of hair loss, fragility of nails and dry skin.
- Example 1: «Biotin 5000 MCG from Natrol»: Contains a high dose of biotin (5000 mcg). Suitable for people with a pronounced Biotin deficiency.
- Example 2: «Biotin by Solgar»: Contains biotin in a dosage of 300 mcg. Suitable for the prevention of biotin deficiency and maintaining hair health.
- Example 3: «Country Life, Maxi-Hair Plus»: Contains biotin, vitamins of group B, MSM and other nutrients. A comprehensive approach to hair health.
3.3. Bades containing plant extracts:
Bades containing plant extracts can be effective for stimulating hair growth, strengthening hair follicles and improving blood circulation in the scalp.
- Example 1: «Saw Palmetto from Nature’s Way»: Contains the Sabal palm extract, which blocks the action of DHT. Suitable for men with androgen alopecia.
- Example 2: «Horsetail Grass from Nature’s Bounty»: It contains horsetail extract, which strengthens the hair and improves its structure.
- Example 3: «Hair Nutriants from Now Foods»: Contains MSM, grape seed extract, L-cysteine and other beneficial substances. A comprehensive approach to hair nutrition with an emphasis on antioxidant protection.
3.4. Dietrs containing collagen:
Collagen is the main structural protein of the skin, hair and nails. Bades containing collagen can strengthen hair, make it more elastic and shiny.
- Example 1: Neocell Super Collagen + C «: Contains a hydrolyzed collagen type 1 and 3, as well as vitamin C. It improves the condition of the skin, hair and nails.
- Example 2: «Vital Proteins Collagen Peptides»: Contains collagen peptides, which are easily absorbed by the body.
- Example 3: «Collagen Beauty Builder from Neocell»: Contains collagen, hyaluronic acid and biotin. A comprehensive approach to the beauty of the skin, hair and nails.
3.5. Dietary supplements containing iron:
Bades containing iron are especially effective for women with iron deficiency anemia, which is one of the most common causes of hair loss.
- Example 1: «Gentle Iron by Solgar»: Contains iron bislycinate, which is easily absorbed and does not cause side effects from the gastrointestinal tract.
- Example 2: «Iron by Nature’s Bounty»: Contains iron in the form of iron sulfate.
- Example 3: «Floradix Iron + Herbs»: The liquid complex of iron with herbs is easily absorbed.
Section 4: How to choose and take hair dietary supplements correctly
4.1. Determining the reason for the problem with the hair:
Before taking dietary supplements, it is necessary to determine the cause of the problem with the hair. To do this, it is recommended to consult a doctor or a trichologist who will conduct an examination, prescribe the necessary tests and make a diagnosis.
It is important to understand that hair loss can be caused by various factors, such as nutrient deficiency, hormonal disorders, stress, diseases, drugs and genetic predisposition.
If hair loss is associated with a deficiency of certain nutrients, dietary supplements can be an effective tool for replenishing this deficiency and improving hair condition.
If hair loss is caused by other factors, dietary supplements can only have a slight effect. In this case, the treatment of the underlying disease or the elimination of other causes that cause hair loss is necessary.
4.2. The choice of dietary supplement, taking into account individual needs:
After determining the cause of the problem with the hair, you need to choose a dietary supplement that meets your individual needs.
- With a deficiency of vitamins and minerals: Choose complex dietary supplements containing a wide range of vitamins and minerals necessary for hair health.
- At the biotin defines: Choose dietary supplements containing biotin in a sufficient dosage.
- With androgenic alopecia: Choose dietary supplements containing palm extract Sabal (Serenoa Repens), which blocks the action of DGT.
- With stress: Choose dietary supplements containing magnesium and other substances that help reduce stress.
- To strengthen hair: Choose dietary supplements containing collagen, silicon and other substances that strengthen hair and improve their structure.
4.3. Reading composition and dosages:
Before buying dietary supplements, carefully study the composition and dosage of active ingredients. Make sure that the dietary supplement contains the necessary vitamins, minerals and other beneficial substances in adequate dosages.
Pay attention to the presence of contraindications and side effects.
4.4. The choice of a reliable manufacturer:
Choose dietary supplements from famous and reliable manufacturers who have a good reputation and provide quality certificates for their products.
Avoid the purchase of darts from dubious sellers or through online stores that do not have a license to sell dietary supplements.
4.5. Compliance with instructions for use:
Take dietary supplements strictly in accordance with the instructions for use. Do not exceed the recommended dosage.
Do not take dietary supplements simultaneously with other drugs or dietary supplements without consulting a doctor.
4.6. Duration of admission:
Hair dietary supplements are usually taken courses. The duration of the course is from 1 to 3 months.
The effect of taking dietary supplements usually becomes noticeable after a few weeks or months.
After the end of the dietary supplement, you can take a break or repeat the course if necessary.
4.7. Consultation with a doctor:
Before taking hair dietary supplements, it is recommended to consult a doctor or a trichologist. The doctor will help determine the cause of the problem with the hair, choose the most suitable dietary supplement and determine the optimal dosage and duration of the reception.
Section 5: Precautions and side effects
5.1. Possible side effects:
Hair dietary supplements are usually safe subject to the recommended dosage. However, in some cases, side effects can occur, such as:
- Allergic reactions: Skin rash, itching, urticaria, Quincke’s edema.
- Disorders of the gastrointestinal tract: Nausea, vomiting, diarrhea, constipation, abdominal pain.
- Headache, dizziness.
- Changes in the color of urine or feces.
- Interaction with drugs: Some dietary supplements can interact with drugs, enhancing or weakening their effect.
If side effects occur, it is necessary to stop taking the dietary supplement and consult a doctor.
5.2. Contraindications:
Hair dietary supplements have a number of contraindications, which include:
- Individual intolerance to dietary supplements.
- Pregnancy and breastfeeding.
- Kidney and liver diseases.
- Diseases of the gastrointestinal tract in the exacerbation stage.
- Autoimmune diseases.
- Oncological diseases.
Before taking dietary supplements, it is necessary to familiarize yourself with contraindications and consult a doctor.
5.3. Interaction with drugs:
Some dietary supplements can interact with drugs, enhancing or weakening their effect.
For example, dietary supplements containing iron can reduce the effectiveness of some antibiotics.
Bades containing vitamin K can reduce the effectiveness of anticoagulants.
Before taking dietary supplements, it is necessary to inform the doctor about all the drugs that you take.
5.4. Pregnancy and lactation:
Reception of hair dietary supplements is contraindicated during pregnancy and breastfeeding.
Some vitamins and minerals in large doses can be dangerous for the fetus or newborn.
If it is necessary to take vitamins and minerals during pregnancy and breastfeeding, you need to consult a doctor.
5.5. Bad storage:
Keep dietary supplements in dry, cool and inaccessible place for children.
Do not use dietary supplements after expiration of the expiration date.
Section 6: Alternative methods of improving hair health
6.1. Proper nutrition:
Healthy and balanced diet is the basis of hair health. The diet should have foods rich in protein, iron, zinc, group B vitamins, vitamin D and other nutrients.
- Protein: Meat, fish, eggs, legumes, nuts.
- Iron: Red meat, liver, spinach, legumes.
- Zinc: Seafood, meat, nuts, seeds.
- B vitamins B: Whole grain products, meat, fish, eggs, dairy products, vegetables.
- Vitamin D: Fat fish, eggs, dairy products enriched with vitamin D.
Limit the consumption of sugar, processed products and fast food.
6.2. Correct hair care:
Proper hair care helps to maintain their health and beauty.
- Use soft shampoo and air conditioning suitable for your hair type.
- Do not wash your hair too often.
- Do not try your hair with a towel too much.
- Do not comb wet hair.
- Avoid heat treatment (hair dryers, ironing, curling iron).
- Protect your hair from ultraviolet radiation.
- Cut the ends of the hair regularly.
6.3. Head massage:
The head massage improves blood circulation in the scalp, stimulating hair growth and strengthening the hair follicles.
Massage can be done yourself or contact a specialist.
6.4. Reducing stress levels:
Stress can adversely affect hair health. It is important to learn how to cope with stress using various techniques, such as meditation, yoga, breathing exercises or just relaxation and relaxation.
6.5. Sufficient sleep:
During sleep, the body is restored, including hair. It is important to sleep enough time (7-8 hours a day).
6.6. Physical activity:
Regular physical exercises improve blood circulation and general health, which positively affects the health of the hair.
Section 7: Research and scientific data on hair dietary supplements
7.1. Scientific research of vitamins and minerals:
Numerous studies confirm the role of vitamins and minerals in hair health.
- Biotin: Studies have shown that biotin deficiency can lead to hair loss, and taking biotin can improve the condition of hair in people with a deficiency of biotin.
- Iron: Studies have shown that iron deficiency anemia is one of the most common causes of hair loss, and iron intake can improve the condition of hair in people with iron deficiency anemia.
- Zinc: Studies have shown that zinc deficiency can lead to hair loss, and zinc intake can improve the condition of the hair in people with zinc deficiency.
- Vitamin D: Studies have shown that vitamin D deficiency can be associated with hair loss, especially with focal alopecia.
7.2. Scientific research of plant extracts:
Some plant extracts were also investigated on their effect on hair health.
- Palma Sabal (Serenoa Repens): Studies have shown that the Sabal palm extract can block the action of DGT and improve the condition of the hair in men with androgenic alopecia.
- Horsetail: Studies have shown that horsetail extract can strengthen hair and improve their structure.
7.3. The importance of a critical assessment of research:
When evaluating scientific research on hair dietary supplements, it is important to take into account several factors:
- Sample size: Studies with a small sample size can be less reliable.
- Control group: The presence of a control group (placebo) helps to evaluate the effectiveness of dietary supplements.
- Research methodology: It is important to evaluate the research methodology in order to make sure that it was carried out correctly and the results are reliable.
- Research financing: Studies financed by dietary supplements can be biased.
7.4. The need for further research:
Despite the presence of some scientific data, further research is needed to confirm the effectiveness and safety of hair dietary supplements.
Section 8: Myths and errors about hair dietary supplements
8.1. Bades are a panacea from all hair problems:
This is not true. Bades are effective only in cases where the loss or deterioration of the hair condition is associated with a deficiency of certain nutrients. In other cases, dietary supplements can only have a slight effect.
8.2. The larger the dose, the better the effect:
This is not true. High doses of vitamins and minerals can be dangerous to health and cause side effects. It is necessary to follow the recommended dosage specified in the instructions for use.
8.3. All dietary supplements are equally effective:
This is not true. The effectiveness of the dietary supplement depends on its composition, the dosage of active ingredients, the manufacturer and the individual characteristics of the body.
8.4. Bades are just a marketing move:
This is not entirely true. Bades can really be effective in certain cases. However, it is important to choose dietary supplements from reliable manufacturers and evaluate the composition and dosage of active ingredients.
8.5. Bad can be taken without consulting a doctor:
This is not recommended. Before taking dietary supplements, you need to consult a doctor in order to determine the cause of the problem with hair and choose the most suitable dietary supplement.
Section 9: Tips for maintaining hair health in the long term
9.1. Holding a healthy lifestyle:
A healthy lifestyle plays an important role in maintaining hair health in the long term.
- Proper nutrition: A balanced diet rich in protein, iron, zinc, vitamins and minerals.
- Sufficient sleep: 7-8 hours a day.
- Regular physical activity: Improves blood circulation and general health.
- Reducing stress levels: Meditation, yoga, breathing exercises, rest and relaxation.
- Refusal of smoking and abuse of alcohol.
9.2. Regular hair care:
Proper hair care helps to maintain their health and beauty.
- Use soft shampoo and air conditioning suitable for your hair type.
- Do not wash your hair too often.
- Do not try your hair with a towel too much.
- Do not comb wet hair.
- Avoid heat treatment.
- Protect your hair from ultraviolet radiation.
- Cut the ends of the hair regularly.
9.3. Preventive examinations at the doctor:
Regular preventive examinations of a doctor help to identify and treat diseases that can adversely affect hair health.
9.4. Timely seeking a doctor with hair problems:
If problems with hair occur (loss, brittleness, dryness, dandruff), you must consult a doctor or a trichologist in a timely manner.
9.5. Individual approach to hair care:
It is important to consider the individual characteristics of the body and the type of hair when choosing hair and dietary supplements.
Section 10: Prospects for the development of research in the field of hair dietary supplements
10.1. New ingredients and formulas:
In the future, we can expect the appearance of new ingredients and formulas of hair dietary supplements based on the latest scientific research.
10.2. Individualized approach:
Prospects for the development of research are aimed at developing individualized hair dietary supplements that take into account genetic characteristics, lifestyle and other factors.
10.3. Nanotechnology:
The use of nanotechnologies can improve the delivery of active dietary supplements to hair follicles, increasing their effectiveness.
10.4. Studies of the scalp microbioma:
The study of the microbioma of the scalp can help develop new dietary supplements aimed at maintaining a healthy microflora and improving the condition of the hair.
10.5. Artificial intelligence:
Artificial intelligence can be used to analyze large hair health data and develop personalized recommendations for hair care and admission of dietary supplements.
This detailed article provides a comprehensive overview of hair health, the role of dietary supplements, and factors to consider when choosing and using them. It emphasizes the importance of consulting with healthcare professionals and adopting a holistic approach to hair care for long-term results.