Top dietary supplements for rapid hair growth at home

Top dietary supplements for rapid hair growth at home: an extensive guide for additives that contribute to healthy and long curls

Chapter 1: Understanding the Hair growth cycle and factors affecting its speed

Before plunging into the world of biologically active additives (dietary supplements) for hair growth, you need to understand how the hair growth process functions. This is a dynamic cycle, including several phases, which can affect numerous internal and external factors.

1.1 Hair growth phases:

The hair follicle passes through three main phases:

• Anagen (growth phase): This is the longest phase that can last from two to seven years. During this phase, the cells in the root of the hair are divided quickly, which leads to hair growth by about 1 cm per month. The length of the anagen determines the maximum length, which can reach the hair.
• Katagen (transition phase): This is a short phase lasting about two to three weeks. During this time, hair growth stops, and the hair follicle is reduced.
• Telogen (Phase Salm): This phase lasts about three months. During the bodyogen, the hair does not grow and remains in the follicle until the new hair begins to grow and pushes it.
• Exogen (falling phase): It is often considered a part of the heterogene, but stands out as a separate phase during which the hair falls. From 50 to 100 hair usually falls per day.

1.2 Factors affecting hair growth:

The speed and health of hair growth depend on a number of factors, including:

• Genetics: A genetic predisposition plays a significant role in determining the density, texture and hair growth rate.
• Age: With age, the hair growth cycle slows down, which leads to thinner and slower growing hair.
• Diet: A balanced diet rich in vitamins, minerals and protein is necessary for healthy hair growth. The deficiency of nutrients can lead to a slowdown in growth and hair loss.
• Hormones: Hormonal changes, such as those that occur during pregnancy, menopause or because of hormonal disorders, can affect hair growth.
• Stress: Chronic stress can lead to heterogeneous loss, temporary hair loss caused by a premature hair transition to the heterogene phase.
• Medical conditions: Certain diseases, such as thyroid diseases, anemia and autoimmune disorders, can affect hair growth.
• Medicines: Some drugs can cause hair loss as a side effect.
• Hair care: Hard stacking products, excessive heat and chemical treatment can damage the hair and slow down their growth.

Chapter 2: necessary nutrients for optimal hair growth

The key to stimulation of hair growth is to provide the body with the necessary nutrients necessary to maintain a healthy hair follicle and optimal cellular division.

2.1 Vitamins:

• Vitamin A: It is necessary for the growth of all cells, including hair cells. It also helps the sebaceous glands to produce skin lard, which moisturizes the scalp and retains the health of the hair. However, excess vitamin A can lead to hair loss. Sources: carrots, sweet potatoes, spinach.
• B vitamins: Vitamins B7 (BIOTIN) and B12 are especially important. Biotin helps the body with metabolizing fats and proteins necessary for hair growth. Biotin deficiency can lead to hair loss. Vitamin B12 is necessary for the formation of red blood cells that transfer oxygen to hair follicles. Sources: whole grains, meat, eggs, dairy products.
• Vitamin C: A powerful antioxidant that helps protect hair follicles from damage caused by free radicals. It is also necessary for the production of collagen, protein, which makes up the structure of the hair. Sources: citrus fruits, berries, pepper.
• Vitamin D: He plays a role in hair growth and can help create new follicles. The low level of vitamin D is associated with hair loss. Sources: sunlight, fat fish, enriched products.
• Vitamin E: An antioxidant that helps protect hair follicles from damage. It can also improve blood circulation in the scalp, which contributes to hair growth. Sources: nuts, seeds, spinach.

2.2 minerals:

• Iron: It is necessary for the production of hemoglobin, which transfers oxygen to the cells of the body, including hair follicles. Iron deficiency (anemia) is a common cause of hair loss, especially in women. Sources: red meat, spinach, lentils.
• Zinc: He plays a role in the growth and restoration of tissues, and also helps to maintain the functioning of the sebaceous glands around the follicles. Zinc deficiency can lead to hair loss. Sources: meat, oysters, nuts, seeds.
• Selenium: An antioxidant that helps protect hair follicles from damage. It is also necessary for the production of thyroid hormones that affect hair growth. Sources: Brazilian nuts, seafood, meat.
• Magnesium: Participates in hundreds of biochemical reactions in the body, including energy production, which is necessary for hair growth. Magnesium deficiency can lead to hair loss. Sources: green leafy vegetables, nuts, seeds, whole grains.

2.3 proteins:

Hair mainly consists of keratin protein. Adequate protein consumption is necessary for the growth and restoration of hair. Sources: meat, fish, eggs, legumes, dairy products.

2.4 Omega-3 fatty acids:

These indispensable fatty acids help reduce inflammation and support the health of the scalp, which contributes to hair growth. Sources: fat fish, flax seeds, chia seeds, walnuts.

Chapter 3: The best dietary supplements for hair growth: review and recommendations

Now that we understand the importance of nutrients for hair growth, let’s look at some of the most effective dietary supplements that can help maintain healthy and rapid hair growth.

3.1 Biotin (Vitamin B7):

• The mechanism of action: Biotin plays a key role in the metabolism of fats and proteins necessary for hair growth. It also helps strengthen hair and reduce fragility.
• Advantages: It can improve hair strength, reduce hair loss and contribute to a faster hair growth, especially in people with biotin deficiency.
• Dosage: The recommended dosage is from 2.5 to 5 mg per day.
• Side effects: In rare cases, digestive disorder or skin rash can cause.
• Cautions: Biotin can affect the results of laboratory tests, so it is important to inform the doctor if you take biotin.

3.2 Collagen:

• The mechanism of action: Collagen is the main structural protein in the body, including hair. It provides hair with amino acids necessary for growth and recovery.
• Advantages: It can improve strength, elasticity and hair thickness. It can also help reduce hair loss and improve the health of the scalp.
• Dosage: The recommended dosage is from 10 to 20 grams per day.
• Side effects: It is usually well tolerated, but in some cases it can cause digestive disorder.
• Cautions: Choose collagen obtained from reliable sources.

3.3 Iron:

• The mechanism of action: Iron is necessary for the production of hemoglobin, which transfers oxygen to hair follicles. Iron deficiency can lead to hair loss.
• Advantages: It can improve hair growth and reduce hair loss in people with iron deficiency.
• Dosage: The dosage depends on the level of iron in the body. Consult a doctor to determine a suitable dosage.
• Side effects: It can cause constipation, nausea and abdominal pain.
• Cautions: Take iron with food or vitamin C to improve its absorption. Do not take iron if you have no iron deficiency.

3.4 zinc:

• The mechanism of action: Zinc plays a role in the growth and restoration of tissues, and also helps to maintain the functioning of the sebaceous glands around the follicles.
• Advantages: It can improve hair growth and reduce hair loss in people with zinc deficiency.
• Dosage: The recommended dosage is from 15 to 30 mg per day.
• Side effects: It can cause nausea, vomiting and diarrhea.
• Cautions: Take zinc with food to reduce the risk of digestive disorder. Do not take zinc in high doses for a long time.

3.5 vitamin D:

• The mechanism of action: Vitamin D plays a role in hair growth and can help create new follicles. The low level of vitamin D is associated with hair loss.
• Advantages: It can improve hair growth and reduce hair loss in people with vitamin D.
• Dosage: The dosage depends on the level of vitamin D in the body. Consult a doctor to determine a suitable dosage.
• Side effects: With high doses, it can cause nausea, vomiting and weakness.
• Cautions: Take vitamin D with food containing fats to improve its absorption.

3.6 omega-3 fatty acids:

• The mechanism of action: Omega-3 fatty acids help reduce inflammation and support the health of the scalp, which contributes to hair growth.
• Advantages: It can improve hair growth, reduce dry scalp and improve hair shine.
• Dosage: The recommended dosage is from 1 to 3 grams per day.
• Side effects: In high doses, digestive disorder can cause.
• Cautions: Choose Omega-3 additives obtained from reliable sources.

3.7 msm (methylsulfonylmetane):

• The mechanism of action: MSM is a source of sulfur necessary for the production of collagen and keratin, the main hair components.
• Advantages: It can improve hair strength, reduce fragility and promote a faster hair growth. It can also help improve the health of the skin and nails.
• Dosage: The recommended dosage is from 1 to 3 grams per day.
• Side effects: In rare cases, digestive disorder can cause.
• Cautions: Start with a low dose and gradually increase it to avoid digestive disorder.

3.8 Palm Extract Sereen (Saw Palmetto):

• The mechanism of action: Serene palm extract can help block dihydrotestosterone (DGT), a hormone that is associated with a male hair loss (androgenic alopecia).
• Advantages: It can help reduce hair loss and promote hair growth in people with androgenic alopecia.
• Dosage: The recommended dosage is from 160 to 320 mg per day.
• Side effects: It can cause digestive disorder, headache and a decrease in libido.
• Cautions: Not recommended for pregnant and lactating women.

3.9 Ashwaganda:

• The mechanism of action: Ashvaganda is an adaptogen that helps the body cope with stress. Stress can contribute to hair loss.
• Advantages: It can help reduce hair loss caused by stress and improve the overall hair of the hair.
• Dosage: The recommended dosage is from 300 to 500 mg per day.
• Side effects: It can cause digestive disorder, drowsiness and headache.
• Cautions: Not recommended for pregnant and lactating women.

3.10 L-Lisin:

• The mechanism of action: L-Lisin is an amino acid necessary for the production of collagen, which is an important component of hair. It can also help improve iron absorption.
• Advantages: It can help improve hair growth, increase hair thickness and reduce hair loss.
• Dosage: The recommended dosage is from 500 to 1000 mg per day.
• Side effects: In rare cases, digestive disorder can cause.
• Cautions: Consult a doctor if you have any kidney diseases.

Chapter 4: How to choose the right dietary supplement for hair growth

The choice of correct dietary supplements for hair growth may be a difficult task, given the wide range of available products. Here are a few factors that should be taken into account:

• Determine the deficiency of nutrients: Make a blood test to determine what kind of nutrients you lack. This will help you choose dietary supplements that make up for these gaps.
• Consult a doctor or a trichologist: A specialist can evaluate the condition of your hair and scalp and recommend the most suitable dietary supplements for your individual needs.
• Learn the ingredients: Check the list of ingredients and make sure that the dietary supplement contains effective doses of key nutrients, which, as proven, contribute to hair growth.
• Choose quality products: Choose dietary supplements from well -known manufacturers who are testing a third party to cleanliness and efficiency.
• Read reviews: Check out the reviews of other users to get an idea of ​​the efficiency and safety of the product.
• Be patient: Hair growth is a slow process, and it may take several months to see the results from taking dietary supplements.

Chapter 5: Diet and lifestyle to stimulate hair growth

Bades can be a useful addition to a healthy lifestyle, but they should not be the only solution for hair growth. It is also important to adhere to a balanced diet and practice healthy habits of lifestyle.

5.1 Dietary recommendations:

• Eat products rich in protein: Protein is necessary for hair growth. Include meat, fish, eggs, legumes and dairy products in your diet.
• Get enough vitamins and minerals: Include a variety of fruits, vegetables and whole grains in your diet to get the necessary vitamins and minerals.
• Use healthy fats: Healthy fats, such as omega-3 fatty acids, are important for the health of the scalp and hair growth. Include oily fish, flax seeds, chia seeds and walnuts in your diet.
• Drink a lot of water: Water is necessary to maintain health and moisturize the hair and scalp.
• Limit the consumption of processed products, sugar and unhealthy fats: These products can negatively affect hair health.

5.2 Healthy habits of lifestyle:

• Manage stress: Chronic stress can contribute to hair loss. Practice relaxation techniques, such as yoga, meditation or conducting time in nature.
• Farm up: A sufficient sleep is necessary for the general state of health and hair growth.
• Play sports regularly: Physical exercises improve blood circulation, which can contribute to hair growth.
• Avoid hard tools for laying and chemical processing: These funds can damage hair and slow down their growth.
• Be gentle to your hair: Use soft shampoo and air conditioning and avoid excessive combing and hair styling.
• Scalp massage: Scalp massage can improve blood circulation and contribute to hair growth.

Chapter 6: Other methods of stimulation of hair growth

In addition to dietary supplements, a diet and healthy habits of lifestyle, there are other methods that can help stimulate hair growth.

• Minoxidil: This is a medicine released without a prescription that can be applied directly to the scalp to stimulate hair growth.
• Laser therapy: Low -level laser therapy (LLLT) uses light to stimulate hair follicles and promotes hair growth.
• Mesotherapy: Mesotherapy includes injections of vitamins, minerals and other nutrients in the scalp to stimulate hair growth.
• Hair transplant: Hair transplant is a surgical procedure that includes a transplant of hair follicles from one part of the head to another.

Chapter 7: Conclusion and important considerations

Hair growth is a complex process, which is affected by numerous factors. Although dietary supplements can be a useful tool for stimulating hair growth, it is important to remember that they are not a magic tablet. The best approach is a combination of a healthy lifestyle, a balanced diet and the use of dietary supplements specially selected for your individual needs.

Important considerations:

• Before taking any dietary supplements, consult a doctor or a trichologist.
• Be patient and consistent in your approach.
• Do not wait for instant results.
• Pay attention to any side effects.
• If necessary, adjust your hair care plan.

With the right approach, you can achieve healthy and rapid hair growth at home.