Hair health dietary

Опубликовано автором

I. Understanding of dietary supplements for hair health: basics and prerequisites

  1. What are dietary supplements? Biologically active additives (dietary supplements) are concentrates of natural or identical to natural biologically active substances intended for direct intake with food or introduction into food products in order to enrich the ration with individual food or biologically active substances and their complexes. Unlike drugs, dietary supplements are not intended for the treatment of diseases, but are used to maintain health and prevent scarce conditions. It is important to understand that the regulation of dietary supplements is much less strict than drugs, and the responsibility for the safety and effectiveness of the product lies mainly on the manufacturer.

  2. Why have hair dietary supplements become popular? A modern lifestyle, including unbalanced nutrition, stress, environmental factors and the aggressive effect of cosmetic procedures, can negatively affect hair health. Hair, like any other organ, needs certain nutrients for normal growth, strength and shine. The lack of these substances can lead to hair loss, their thinning, brittleness and dullness. Bades offer a relatively simple and affordable way to replenish the deficiency of the necessary elements, which determines their popularity. Marketing also plays a significant role, promising quick and effective solutions to hair problems.

  3. Fundamentals of Hair Health: What is necessary for normal growth and appearance. Hair health depends on many factors, including genetics, general health, diet and care. At the cellular level, the hair consists mainly of keratin protein. A number of nutrients are needed for its synthesis and maintaining the health of hair follicles:

    • Protein: The main building material of the hair. The lack of protein in the diet can lead to a slowdown in growth and weakening of the hair.
    • Vitamins:
      • Vitamin A: It is important for the growth of cells and the production of sebum, which moisturizes the scalp and hair. However, excess vitamin A can lead to hair loss.
      • B vitamins (biotin, niacin, pantotenic acid, b12): They participate in the metabolism of energy and are necessary for the growth and functioning of the cells of hair follicles. Biotin is especially important, and its deficiency is often associated with hair loss.
      • Vitamin C: Antioxidant, protects hair follicles from damage to free radicals. It is also necessary for the synthesis of collagen, which strengthens the hair.
      • Vitamin D: He plays a role in differentiating cells of hair follicles. Vitamin D deficiency is associated with various types of hair loss.
      • Vitamin E: Antioxidant improves blood circulation in the scalp and promotes hair growth.
    • Minerals:
      • Iron: It is necessary to transfer oxygen to cells, including cells of hair follicles. Iron deficiency anemia is a common cause of hair loss, especially in women.
      • Zinc: Participates in the synthesis of protein, cell growth and maintaining the function of the sebaceous glands. Zinc deficiency can lead to hair loss, dry scalp and dandruff.
      • Selenium: Antioxidant, protects the cells from damage. It is necessary for the normal function of the thyroid gland, which plays an important role in the regulation of hair growth.
      • Magnesium: Participates in many biochemical reactions, including protein synthesis and stress regulation. Magnesium deficiency can contribute to hair loss.
      • Silicon: It is believed that it strengthens the hair and makes it more brilliant, although there is not so much scientific evidence of this statement.
    • Omega-3 and omega-6 fatty acids: Important to the health of the scalp and hydration of hair.

  4. Causes of hair problems: when should you think about dietary supplements? Hair problems can be caused by various factors:

    • Nutrient deficiency: Unstable nutrition, diet, restrictions in food, poor absorption of nutrients.
    • Stress: Chronic stress can disrupt the hair growth cycle and lead to its loss (heterogene alopecia).
    • Hormonal changes: Pregnancy, childbirth, menopause, thyroid disease.
    • Scalp diseases: Seborrheic dermatitis, psoriasis, fungal infections.
    • Genetic predisposition: Androgenic alopecia (baldness according to the male type) often has a genetic basis.
    • Taking drugs: Some drugs can cause hair loss as a side effect.
    • Aggressive cosmetic procedures: Frequent staining, chemical curl, use of a hairdryer and ironing.

    If hair problems are associated with a deficiency of nutrients, then dietary supplements can be useful. However, if the reason lies in other factors, such as hormonal disorders or diseases of the scalp, then you must consult a doctor for diagnosis and treatment. In these cases, dietary supplements can only be an auxiliary tool. It is important to exclude serious diseases before starting taking any additives.

II. The main components of hair dietary supplements: review and scientific data

  1. Biotin (Vitamin B7): One of the most popular hair dietary supplements. Biotin plays an important role in the metabolism of fats, carbohydrates and proteins necessary for cell growth, including cells of hair follicles. Biotin deficiency can lead to hair loss, fragility of nails and skin problems. However, the Biotin deficiency is relatively rare, since it is found in many foods and synthesized by intestinal microflora. Reception of biotin in high doses can distort the results of laboratory tests, so it is important to inform the doctor about taking biotin before taking tests. Despite the popularity, the scientific evidence of the effectiveness of biotin for hair growth in people without biotin deficiency is not enough. Most studies were conducted in public with a confirmed deficit of biotin.

  2. Vitamin D: Plays an important role in the growth and differentiation of cells of hair follicles. Studies show the relationship between vitamin D deficiency and various types of hair loss, including heterogene alopecia and focal alopecia. Vitamin D is synthesized in the skin under the influence of sunlight, so vitamin D deficiency is common in regions with low insolation and in people who spend little time in the sun. Vitamin D may be useful for people with vitamin D deficiency and hair loss. However, it is important to control the level of vitamin D in the blood, since its excess can be toxic.

  3. Iron: It is necessary to transfer oxygen to cells, including cells of hair follicles. Iron deficiency anemia is a common cause of hair loss, especially in women during menstruation and pregnancy. Iron intake can be useful for people with iron deficiency anemia and hair loss. However, it is important to take a blood test for ferritin (an indicator of iron reserves in the body) before starting iron, since its excess may be harmful. It is necessary to take iron under the supervision of a doctor. There are various forms of iron (for example, iron sulfate, iron fumarat, iron bislycinate), which differ in degree of digestibility and side effects. Iron bislycinate is usually better tolerated than iron sulfate.

  4. Zinc: Participates in the synthesis of protein, cell growth and maintaining the function of the sebaceous glands. Zinc deficiency can lead to hair loss, dry scalp and dandruff. Zinc is contained in meat, seafood, nuts and seeds. Taking zinc can be useful for people with zinc deficiency and hair loss. However, the use of zinc in high doses can disrupt copper absorption and cause side effects, such as nausea and vomiting. It is necessary to observe the recommended dosage.

  5. Vitamin C: Antioxidant, protects hair follicles from damage to free radicals. It is also necessary for the synthesis of collagen, which strengthens the hair. Vitamin C is contained in fruits and vegetables. Vitamin C intake can be useful for maintaining hair health, especially in combination with other antioxidants.

  6. Vitamin E: Antioxidant improves blood circulation in the scalp and promotes hair growth. Vitamin E is found in vegetable oils, nuts and seeds. Vitamin E intake can be useful for maintaining hair health.

  7. Omega-3 fatty acids: Important to the health of the scalp and hydration of hair. Omega-3 fatty acids are found in fatty fish (salmon, sardines, mackerel), linen seed and walnuts. Reception of omega-3 fatty acids can be useful to reduce dry scalp and giving shine to the hair.

  8. Amino acids (L-cysteine, l lis, methionine): They are building proteins, including keratin, the main component of the hair. The intake of amino acids can be useful for strengthening hair and stimulating their growth.

  9. Plant extracts (horsetail extract, nettle extract, green tea extract, Saw Palmetto extract): They contain various biologically active substances that can have a positive effect on hair health. For example, horsetail extract contains silicon, which is believed to strengthens the hair. The Saw Palmetto extract can block digidrotestosterone (DGT), a hormone that plays a role in the development of androgenic alopecia. However, scientific data on the effectiveness of these extracts for hair growth are not enough, and additional studies are needed.

III. Choosing a hair dietary supplement: what to look for?

  1. Composition: Carefully study the composition of the dietary supplement. Make sure that it contains the necessary vitamins and minerals in sufficient doses. Pay attention to the form of vitamins and minerals. For example, iron bislycinate is better absorbed than iron sulfate. Avoid dietary supplements containing artificial dyes, flavors and preservatives.

  2. Dosage: Follow the recommended dosage indicated on the packaging. Do not exceed the dosage to avoid side effects. Consult a doctor or pharmacist to determine the optimal dosage for you.

  3. Manufacturer: Choose dietary supplements from famous and reliable manufacturers who have a good reputation and conduct quality control of their products. Pay attention to the availability of quality and compliance with standards.

  4. Output form: Hair dietary supplements are produced in various forms: tablets, capsules, powders, liquids. Choose a form that is most convenient for you.

  5. Reviews: Read the reviews of other people who used this dietary supplement. However, remember that reviews can be subjective and do not always reflect the real effectiveness of the product.

  6. Price: The price of dietary supplements is not always an indicator of its quality. Compare prices for different dietary supplements with a similar composition and select the best option.

  7. Interaction with drugs: If you take any drugs, consult a doctor or pharmacist to find out if dietary supplements are interacting with your medicines. Some dietary supplements can enhance or weaken the effect of drugs.

  8. Individual features: Consider your individual characteristics, such as age, gender, state of health and the presence of allergies. If you have any chronic diseases, consult a doctor before taking dietary supplements.

  9. Best before date: Pay attention to the shelf life of the dietary supplement. Do not use dietary supplements with an expired shelf life.

  10. Possible side effects: Some dietary supplements can cause side effects such as nausea, vomiting, diarrhea, headache, allergic reactions. If you notice any side effects, stop taking a dietary supplement and consult a doctor.

IV. How to take hair dietary supplements: recommendations and warnings

  1. Consult 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 hair problems and choose the most suitable dietary supplement. Also, a doctor can prescribe blood tests to identify a deficiency of nutrients.

  2. Follow the instructions: Carefully read the instructions for the use of dietary supplements and follow the recommended dosage. Do not exceed the dosage to avoid side effects.

  3. Take dietary supplements regularly: To achieve the best result, it is necessary to take dietary supplements regularly, within a few months. The results usually become noticeable after 2-3 months of admission.

  4. Combine the intake of dietary supplements with proper nutrition: Bades do not replace good nutrition. Try to eat in a balanced, consume enough protein, vitamins and minerals.

  5. Drink enough water: Water is necessary for the health of hair and scalp. Drink at least 1.5-2 liters of water per day.

  6. Avoid stress: Stress can negatively affect hair health. Try to avoid stressful situations and find ways to relax.

  7. Take care of your hair correctly: Use soft shampoos and air conditioners, avoid frequent staining, chemical curling and using a hair dryer and ironing.

  8. Do not expect instant results: Hair growth is a slow process. Do not expect instant results from taking dietary supplements. Be patient and continue to take dietary supplements for the recommended deadline.

  9. Stop taking dietary supplement when side effects appear: If you notice any side effects after taking Bad, stop taking it and consult a doctor.

  10. Keep dietary supplements in no way for children: Keep dietary supplements in a cool, dry place, protected from light and moisture.

V. Myths and reality about hair dietary supplements: debunk errors

  1. Myth: Hair dietary supplements are a miraculous tool that will help to quickly grow long and thick hair.

    Reality: Hair dietary supplements can be useful for maintaining hair health and stimulating their growth, but they are not a miraculous tool. The results depend on the causes of problems with the hair, individual characteristics of the body and compliance with recommendations for use. Bades can help if hair problems are caused by a deficiency of nutrients, but they will not solve problems associated with hormonal disorders, diseases of the scalp or genetic predisposition.

  2. Myth: All hair dietary supplements are equally effective.

    Reality: The effectiveness of dietary supplements depends on its composition, dosage, manufacturer and individual characteristics of the body. It is important to choose dietary supplements with a trusted composition from reliable manufacturers.

  3. Myth: The more vitamins and minerals in the dietary supplement, the more effective it is.

    Reality: Excess of vitamins and minerals can be harmful to health. It is important to observe the recommended dosage and not exceed it. Some vitamins and minerals can interact with each other, worsening assimilation.

  4. Myth: Hair dietary supplements can stop baldness.

    Reality: Hair dietary supplements can help slow down the process of hair loss, but they cannot stop the baldness caused by a genetic predisposition (androgenic alopecia). In this case, special drugs are needed, such as minoxidil and finsteride.

  5. Myth: Hair dietary supplements are safe, as these are natural products.

    Reality: Bades are not always safe. Some dietary supplements may contain ingredients that can cause side effects or interact with drugs. It is important to consult a doctor before taking dietary supplements.

VI. Alternatives to hair dietary supplements: what else can you do?

  1. Balanced nutrition: Proper nutrition is the basis of hair health. Use a sufficient amount of protein, vitamins and minerals. Include meat, fish, eggs, dairy products, fruits, vegetables, nuts and seeds in your diet.

  2. Healthy lifestyle: Avoid stress, get enough sleep, play sports. Stress can negatively affect hair health.

  3. Correct hair care: Use soft shampoos and air conditioners, avoid frequent staining, chemical curling and using a hair dryer and ironing. Protect the hair from the sun and wind.

  4. Head massage: The head massage improves blood circulation in the scalp and stimulates hair growth.

  5. Folk remedies: Use natural hair masks based on vegetable oils, herbs and other ingredients. For example, a mask of burdock oil, castor oil, honey and egg yolk can strengthen the hair and give it shine.

  6. Consultation with a trichologist: If problems with hair do not go away, contact a trichologist. The trichologist will conduct diagnostics and prescribe the necessary treatment.

VII. Future of hair dietary supplements: new research and development

  1. Studying the role of microbioma of the scalp: Microbia of the scalp is a set of microorganisms that live on the scalp. Studies show that microbia of the scalp plays an important role in hair health. Violation of the balance of the microbioma of the scalp can lead to dandruff, itching and hair loss. In the future, it is possible to create dietary supplements that will be aimed at maintaining a healthy microbioma of the scalp.

  2. Personalized approach: In the future, it is possible to create hair dietary supplements, which will be developed taking into account the individual characteristics of the body, such as genetics, state of health and lifestyle. This will increase the efficiency of dietary supplements and reduce the risk of side effects.

  3. New ingredients: Studies are being conducted to search for new ingredients that can stimulate hair growth and improve their quality. For example, the role of peptides, growth factors and stem cells in the restoration of hair follicles is studied.

  4. Nanotechnology: Nanotechnologies can be used to deliver active dietary supplements directly to hair follicles. This will increase the efficiency of dietary supplements and reduce the risk of side effects.

VIII. Legal and ethical aspects of hair dietary

  1. Bad regulation: The regulation of dietary supplements is much less strict than drugs. Responsibility for safety and effectiveness of dietary supplements lies mainly on the manufacturer. It is important to choose dietary supplements from well -known and reliable manufacturers who conduct quality control of their products.

  2. Marketing Badov: Marketing of dietary supplements often promises quick and effective solutions to hair problems. It is important to critically evaluate advertising statements and not believe the promises of miraculous results.

  3. Informed consent: Before taking dietary supplements, it is necessary to get complete information about the composition, dosage, possible side effects and interaction with drugs. Consult a doctor or pharmacist.

  4. Ethical aspects: Bad manufacturers must be responsible for the safety and efficiency of their products. They should not mislead consumers and promise unrealistic results.

IX. List of literature and resources for further study

(In this section, list scientific articles, reviews, books and other resources used in writing an article. Examples 🙂

This detailed structure provides a comprehensive exploration of hair health supplements, touching upon various aspects from the fundamentals of hair health to the ethical considerations surrounding these products. Remember to replace the placeholder list of references with actual citations.

Добавить комментарий

Ваш адрес email не будет опубликован. Обязательные поля помечены *