Hair zinc dietary supplements

Hair zinc dietary supplements: a detailed guide for health and beauty of curls

I. Zinc: a fundamental element for hair health

Zinc is an essential trace element that plays a key role in numerous biological processes of the body. Its significance goes far beyond the limits of general physiology and has a direct effect on the health and beauty of the hair. Zinc is necessary to maintain the structure of the hair follicle, regulation of hormonal balance, protein synthesis (in particular, keratin), and protection against oxidative stress. Zinc deficiency is manifested in various problems with hair, including loss, slow growth, dryness, brittleness, and loss of shine.

A. The biological role of zinc in the body

Zinc is a cofactor of more than 300 enzymes involved in various metabolic processes. The most important functions of zinc include:

1. Synthesis DNA and RNA: Zinc is necessary for replication and transcription of genetic material, which is critical for cellular division and growth, including for cells of the hair follicle.

2. Protein synthesis: Zinc is involved in the process of protein synthesis, including keratin — the main structural component of the hair. The deficiency of zinc can lead to a violation of keratinization and weakening of the hair rod.

3. Immune function: Zinc plays an important role in the functioning of the immune system, maintaining the activity of T cells and other immune cells. Immunity disorders associated with zinc deficiency can contribute to the development of autoimmune diseases that affect the hair follicles such as focal alopecia.

4. Antioxidant Protection: Zinc is a component of the enzyme superoxidsmouth (SOD), which protects the cells from damage to free radicals. Oxidative stress can damage hair follicles and lead to hair loss.

5. Hormonal balance regulation: Zinc is involved in the regulation of the level of dihydrotestosterone (DGT), a hormone, which plays a role in the development of androgenetic alopecia (baldness according to the male type). Zinc is capable of inhibiting 5-alpha reductase, an enzyme that turns testosterone into DGT.

6. Wound healing: Zinc is necessary for healing wounds and tissue regeneration. This is especially important for the health of the scalp, since skin damage can negatively affect hair growth.

B. The effect of zinc deficiency on hair health

Zinc deficiency can manifest itself in various symptoms that affect not only hair, but also skin, nails, and general health. Symptoms of zinc deficiency associated with hair include:

1. Hair loss (heterogene alopecia): Zinc deficiency is often the cause of diffuse hair loss in which the hair falls evenly throughout the head.

2. Slow hair growth: Zinc is necessary for cellular division and growth of hair follicles. The lack of zinc leads to a slowdown in hair growth and shortening it.

3. Dryness and brittle hair: Zinc is involved in the synthesis of keratin, the main structural component of the hair. Zinc deficiency can lead to a violation of keratinization and weakening of the hair rod, which makes the hair dry, brittle and prone to cross -section.

4. Loss of shine and dull hair: Zinc is necessary to maintain the normal structure of the hair rod, which ensures light reflection and gives the hair shine. Zinc deficiency leads to the loss of shine and dullness of hair.

5. Seborrheic dermatitis: Zinc deficiency can contribute to the development of seborrheic dermatitis, an inflammatory disease of the scalp, characterized by redness, peeling and itching. Seborrheic dermatitis can negatively affect hair growth and contribute to its loss.

6. Thinning of the hair: Over time, zinc deficiency can lead to thinning of the hair, especially in the temple and crown.

C. Factors contributing to zinc deficiency

There are many factors that can contribute to the development of zinc deficiency in the body. These include:

1. Insufficient consumption of zinc with food: The main source of zinc is food. Insufficient consumption of foods rich in zinc, such as red meat, poultry, seafood, legumes, nuts and seeds, can lead to deficiency.

2. Violation of zinc absorption: Some diseases and conditions can violate zinc absorption in the intestines. These include diseases of the gastrointestinal tract (Crohn’s disease, ulcerative colitis, celiac disease), surgical intestines, and alcohol abuse.

3. Taking some drugs: Some drugs, such as diuretics, proton pump inhibitors and antibiotics, can reduce zinc level in the body.

4. Vegetarian and vegan diets: Plant products contain phitates that bind zinc and preventing it from absorption. Vegetarians and vegans need to carefully plan their diet in order to ensure sufficient gas consumption.

5. Pregnancy and lactation: During pregnancy and lactation, the need for zinc increases significantly.

6. Chronic diseases: Some chronic diseases, such as diabetes, kidney and liver diseases, can lead to zinc deficiency.

II. Bades with zinc: review and classification

Biologically active additives (dietary supplements) with zinc are a common way to replenish the deficiency of this trace element. The market presents many different forms of zinc in the composition of dietary supplements that differ in bioavailability, efficiency and side effects.

A. Forms of zinc in dietary supplements

1. Zinc picolinat: Zinc Picoline is one of the most bio -access forms of zinc. Picolinic acid associated with zinc facilitates its absorption in the intestines. Numerous studies have shown that zinc Picoline is highly effective in increasing the level of zinc in the blood.

2. Zinc Citrate: Zinc citrate is also a well -absorbed form of zinc, albeit somewhat less bioavailable than zinc picoline. Zinc citrate is well tolerated and rarely causes side effects from the gastrointestinal tract.

3. Zinc Gluconate: Gluconate zinc is another common form of zinc in dietary supplements. It is relatively well absorbed and affordable. However, the bioavailability of zinc gluconate is slightly lower than that of a zinc picoline and zinc citrate.

4. Qing sulfate: Qing sulfate is one of the cheapest and most common forms of zinc. However, it has the smallest bioavailability and more often causes side effects from the gastrointestinal tract, such as nausea, vomiting and diarrhea. Qing sulfate is not recommended for prolonged admission.

5. Zinc acetate: Acetate zinc has anti -inflammatory properties and is often used as part of candies for the treatment of colds. However, the bioavailability of zinc acetate to replenish zinc deficiency is low.

6. Zinc monometicine: Zinc Monometionine is a zinc compound with amino acid methionine. It has good bioavailability and antioxidant properties.

7. Helat zinc: Helat zinc is a connection of zinc with amino acids such as glycine or lysine. Helat forms of zinc are high bioavailability and are well tolerated.

B. Zinc dosage in dietary supplements

The recommended daily zinc dose for adults is 8-11 mg. However, with zinc deficiency, a doctor can recommend higher doses, usually within 15-40 mg per day. It is important to observe the recommended dosage and not exceed it, since the excess of zinc can be harmful to health. Long -term intake of high doses of zinc can lead to copper deficiency, impaired immune function and other side effects.

C. Combinations of zinc with other vitamins and minerals

Many dietary supplements with zinc contain additional vitamins and minerals that enhance the effect of zinc and help improve hair health. The most common combinations include:

1. Zinc and vitamin C: Vitamin C enhances zinc absorption and has antioxidant properties.

2. Zinc and B vitamins B: Group B vitamins, such as biotin (vitamin B7), niacin (vitamin B3) and pantothenic acid (vitamin B5), are necessary for the health of hair and scalp.

3. Zinc and copper: Long -term intake of high doses of zinc can lead to copper deficiency. Therefore, it is recommended to take zinc in combination with copper.

4. Zinc and selenium: Selenium is an antioxidant and is involved in the regulation of thyroid hormones, which affect the health of the hair.

5. Zinc and iron: Iron is necessary for transporting oxygen to hair follicles. Iron deficiency can lead to hair loss.

III. How to choose a dietary supplement with zinc for hair

The choice of dietary supplement with zinc for hair should be based on several factors, including zinc form, dosage, the availability of additional ingredients, consumer reviews and the doctor’s recommendations.

A. The selection criteria

1. Zinc form: Preference should be given to well -absorbed forms of zinc, such as zinc picoline, zinc citrate or qinkie. Qing sulfate should be avoided due to low bioavailability and possible side effects.

2. Dosage: Choose a dietary supplement with a zinc dosage corresponding to your needs. If you are not sure of the necessary dosage, consult a doctor.

3. Composition: Pay attention to the composition of Bad. The presence of additional vitamins and minerals, such as vitamin C, vitamins of group B, copper and selenium, can enhance zinc effect and improve hair health.

4. Consumer reviews: Read the reviews of other consumers about the dietary supplement. This will help you learn about its effectiveness and possible side effects.

5. Reputation manufacturer: Choose dietary supplements from famous and reliable manufacturers. Check if the manufacturer has quality certificates and whether its products meet security standards.

6. Price: The price is not always an indicator of quality. Compare the prices of various dietary supplements with zinc and select the best option in terms of price and quality.

7. Consultation with a doctor: Before taking a dietary supplement with zinc, it is recommended to consult a doctor. The doctor will be able to evaluate your health status, determine the presence of zinc deficiency and choose the optimal dosage and zinc shape.

B. Popular dietary supplements with zinc for hair in the market

There are many different dietary supplements with zinc for hair in the market. Some of the most popular and well -proven products include:

1. Solgar Zinc Picolinate: Contains a high -access zinc picoline.

2. Nature’s Bounty Zinc: Contains zinc gluconate.

3. Now Foods Zinc Picolinate: Contains zinc picoline.

4. Life Extension Zinc Caps: Contains zinc citrate and zinc gluconate.

5. Doctor’s Best Zinc Carnosine Complex: Contains zinc carnosine with anti -inflammatory properties.

6. Garden of Life Vitamin Code Zinc: Contains zinc from whole products.

7. Thorne Research Zinc Picolinate: Contains zinc picoline.

Before buying Bad, it is recommended to familiarize yourself with consumer reviews and consult a doctor.

IV. Rules for taking dietary supplement with zinc and precaution

Reception of dietary supplements with zinc requires compliance with certain rules and precautions in order to avoid side effects and maximize effectiveness.

A. Recommendations for admission

1. Take zinc while eating: Type of zinc during eating can improve its absorption and reduce the risk of side effects from the gastrointestinal tract.

2. Avoid the simultaneous use of zinc with some products and medicines: Some products and medicines can reduce zinc absorption. These include products rich in calcium, iron, phytates and tannins, as well as antibiotics, diuretics and proton pump inhibitors. If you need to take these products or medicines, share their intake with zinc for several hours.

3. Drink enough water: The use of a sufficient amount of water contributes to the better absorption of zinc and prevents constipation.

4. Follow the recommended dosage: Do not exceed the recommended zinc dosage indicated on the Bad package or recommended by the doctor. Excess zinc can be harmful to health.

5. Be patient: It may take several months to achieve noticeable results from taking dietary supplements with zinc.

B. Possible side effects and contraindications

1. Side effects: When taking zinc in recommended doses, side effects are usually rare and insignificant. Possible side effects include nausea, vomiting, diarrhea, abdominal pain and a metal taste in the mouth. When taking high doses of zinc, more serious side effects can occur, such as copper deficiency, impaired immune function and a decrease in the level of “good” cholesterol (HDL).

2. Contraindications: The intake of dietary supplements with zinc is contraindicated in case of individual intolerance to zinc and in some diseases, such as Wilson-Konovalov’s disease (copper metabolism). Before taking a dietary supplement with zinc, you need to consult a doctor, especially if you have any chronic diseases or take any medicine.

C. Interaction with other drugs

Zinc can interact with some drugs, reducing their effectiveness or increasing the risk of side effects. The drugs with which zinc can interact include:

1. Tetracycline antibiotics (tetracycline, doxycycline, minocycline): Zinc can reduce the absorption of these antibiotics. It is recommended to take antibiotics of the tetracycline row 2 hours before or 4-6 hours after taking zinc.

2. Antibiotics of the chinolone series (ciprofloxacin, levofloxacin, moxifloxacin): Zinc can reduce the absorption of these antibiotics. It is recommended to take antibiotics of the chinolone series 2 hours before or 6 hours after taking zinc.

3. Penicillamin: Zinc can reduce the effectiveness of penicillin, a drug used to treat the disease of Wilson-Konovalov and rheumatoid arthritis. It is recommended to take zinc 2 hours before or after taking penicilline.

4. Diuretics (thiazide diuretics): Diuretics can increase zinc excretion in urine, which can lead to zinc deficiency.

5. Proton pump inhibitors (omeprazole, lansoprazole, pantoprazole): Proton pump inhibitors can reduce zinc absorption.

V. Qing in food: natural hair source

In addition to dietary supplements, zinc can be obtained from food. The inclusion in the diet of products rich in zinc is an important step towards maintaining hair health and general well -being.

A. Products rich in zinc

1. Seafood: Oysters, crabs, lobsters are excellent sources of zinc.

2. Red meat: Beef and lamb contain a significant amount of zinc.

3. Bird: Chicken and turkey are also good sources of zinc.

4. Legumes: Beans, lentils and peas contain zinc, but its bioavailability is lower than from animal products.

5. Nuts and seeds: Pumpkin seeds, cashews, almonds and sunflower seeds contain zinc.

6. Dairy products: Milk, cheese and yogurt contain zinc.

7. Whole grain products: Oatmeal, brown rice and whole grain bread contain zinc, but its bioavailability is lower due to the content of phitat.

B. Ways to improve zinc absorption from food

1. Soaking legumes and nuts: Soaking legumes and nuts before cooking reduces the content of phitat, which improves zinc absorption.

2. Fermentation Product: Fermentation of whole grain products, such as the bread on the sourdough, also reduces the content of phitat.

3. A combination of foods rich in zinc, with products rich in vitamin C: Vitamin C improves zinc absorption.

4. Avoid simultaneous use of foods rich in zinc, with products rich in calcium: Calcium can reduce zinc absorption.

VI. Conclusion: an integrated approach to hair health

Bades with zinc can be a useful addition to a comprehensive approach to hair health, especially with zinc deficiency. However, it must be remembered that dietary supplements are not a replacement for a healthy lifestyle and a balanced diet. It is important to include in the diet products rich in zinc, to avoid factors that contribute to zinc deficiency, and observe the rules for taking dietary supplements. Before you start taking dietary supplements with zinc, it is recommended to consult a doctor to determine the presence of zinc deficiency and choose the optimal dosage and zinc shape. Healthy hair is the result of an integrated approach, including proper nutrition, hair care, stress control and maintaining overall health of the body.

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