How to choose a dietary supplement for hair growth: expert advice
I. Understanding the biology of hair growth and factors affecting their health
Before starting the choice of biologically active additives (dietary supplements) to stimulate hair growth, it is necessary to learn the fundamental principles of hair growth biology and factors that may impede their healthy functioning. Hair is skin appendages that form in hair follicles located in the dermis. The hair growth cycle consists of several phases:
- Anagen (growth phase): The longest phase lasts from 2 to 7 years. During this period, the cells of the hair follicles are actively divided, forming a new hair rod. The duration of the anagen determines the length that can reach the hair.
- Katagen (recression phase): The transition phase lasting about 2-3 weeks. Hair growth slows down, hair follicle is reduced and separated from the dermal papilla.
- Telogen (Phase Salm): The resting phase lasts about 3 months. The hair remains in the follicle, but does not grow.
- Exogen (falling phase): The falling phase when the old hair falls out, and a new growth cycle begins.
Under normal conditions, about 85-90% of the hair are in the anagen phase, 1-2%-in the catagen phase and 9-14% in the bodyogen phase. The displacement of this balance in the direction of increasing the fraction of the hair in the heterogene phase leads to increased hair loss (heterogene alopecia).
Hair health factors:
- Genetics: Heredity plays a key role in determining the type of hair, growth rate, density and predisposition to hair loss (androgenetic alopecia).
- Hormones: Hormonal balance, especially the level of androgens (dihydrotestosterone — DGT), estrogen and thyroid hormones, significantly affects the growth and health of the hair. DGT, formed from testosterone, is the main culprit of androgenetic alopecia, causing miniaturization of hair follicles.
- Nutrition: The lack of necessary nutrients, such as proteins, vitamins (vitamin D, biotin, vitamin C, B vitamins), minerals (iron, zinc, selenium) and irreplaceable fatty acids, can lead to a slowdown in hair, thinning and loss.
- Stress: Chronic stress can disrupt the hormonal balance, cause inflammation and reduce the blood supply to the hair follicles, which negatively affects hair growth.
- Diseases: Some diseases, such as autoimmune diseases (areat alopecia), thyroid disease, scalp infections and fungal infections, can cause hair loss.
- Medicines: Some drugs, such as anticoagulants, antidepressants, drugs for chemotherapy and anticonvulsants, can cause hair loss as a side effect.
- Age: With age, hair growth rate slows down, hair follicles decrease, and the hair becomes thinner and weaker.
- External factors: Aggressive styling methods, frequent use of a hairdryer, ironing, chemical curls and dyeing can damage the hair and lead to their brittleness and loss.
II. Types of hair loss and approaches to treatment
Before choosing dietary supplements, it is important to determine the type of hair loss, since different types require different approaches to treatment.
- Androgenetic alopecia (baldness according to the male type/female type): The most common type of hair loss due to a genetic predisposition and hormonal factor (DGT). In men, it is manifested by thinning of hair on temples and crown, in women — with diffuse thinning of hair throughout the head with the preservation of the front line of hair growth.
- Telegnum alopecia: Temporary hair loss caused by stress, hormonal changes (after childbirth, with menopause), nutrient deficiency, diseases or drugs. It is characterized by diffuse hair loss throughout the head.
- Alopecia of the Areat (focal alopecia): Autoimmune disease in which the immune system attacks the hair follicles, causing the formation of rounded or oval sections of baldness on the head and other parts of the body.
- Traction alopecia: Hair loss caused by constant hair tension, for example, when wearing tight hairstyles (tails, braids, bundles).
- Rickeeper alopecia: Hair loss caused by damage to the hair follicles and replacing them with a scar tissue. It can be caused by injuries, burns, infections or inflammatory diseases.
Approaches to treatment:
Treatment of hair loss depends on its type and cause.
- Andogenetic alopecia: Minoxidil (external use) and finsteride (only for men, requires a prescription) are the main drugs approved by FDA for the treatment of androgenetic alopecia. Minoxidyl stimulates hair growth, increasing blood supply to the hair follicles. Finasteride blocks the enzyme 5-alpha reductase, which turns testosterone into DGT. Bades can be used as auxiliary therapy.
- Telegnum alopecia: Treatment is aimed at eliminating the cause of hair loss. It is important to replenish the deficiency of nutrients, cope with stress and eliminate the use of drugs that cause hair loss. Bades containing vitamins and minerals can accelerate the restoration of hair growth.
- Alopecia areata: Treatment includes the use of corticosteroids (external or in injections), immunomodulators and phototherapy. Bades can be useful for maintaining general health and reducing inflammation.
- Traction alopecia: The cessation of the use of tight hairstyles and careful handling of hair is the main method of treatment. In some cases, drugs or surgical intervention (hair transplant) may be required.
- Rickeeper alopecia: Treatment is aimed at stopping the progression of the disease and preserving the remaining hair follicles. Corticosteroids, immunomodulators and surgical intervention can be used.
III. Key ingredients in dietary supplements for hair growth and their effect
The choice of dietary supplement for hair growth should be based on an understanding of the action of key ingredients and their effectiveness, confirmed by scientific research.
- Biotin (Vitamin B7): One of the most famous vitamins for hair health. Biotin plays an important role in the metabolism of fats, carbohydrates and proteins necessary for hair growth. Biotin deficiency can lead to hair loss, fragility of nails and skin problems. Dosage: 2.5-5 mg per day.
- Vitamin D: It is important for regulating the hair growth cycle. Vitamin D deficiency can be associated with hair loss, especially with an area of an area. Dosage: depends on the level of vitamin D in the blood determined by the analysis. Recommended daily dose: 600-2000 IU.
- Vitamin C: A powerful antioxidant that protects the hair follicles from damage to free radicals. Vitamin C is also necessary for the synthesis of collagen, which is an important component of hair structure. Dosage: 500-1000 mg per day.
- B vitamins B (B1, B2, B3, B5, B6, B9, B12): They play an important role in the metabolism of energy and maintaining the health of the nervous system, which indirectly affects hair growth. Vitamin B5 (pantothenic acid) is involved in the synthesis of coenzyme A necessary for hair growth. Vitamin B12 is necessary for the formation of red blood cells, which deliver oxygen to hair follicles. Folic acid (vitamin B9) is important for dividing cells and hair growth.
- Iron: It is necessary for the formation of hemoglobin, which transfers oxygen to hair follicles. Iron deficiency (iron deficiency anemia) is a common cause of hair loss, especially in women. Dosage: depends on the level of iron in the blood determined by the analysis. Recommended daily dose: 8-18 mg.
- Zinc: Participates in the synthesis of proteins, cell division and the functioning of the sebaceous glands, which moisturize the scalp and hair. Zinc deficiency can lead to hair loss, dry scalp and dandruff. Dosage: 8-11 mg per day.
- Selenium: Antioxidant protecting hair follicles from damage by free radicals. Selenium also participates in the regulation of thyroid hormones, which affect hair growth. Dosage: 55 μg per day.
- Omega-3 fatty acids: Izoable fatty acids that have anti -inflammatory properties and improve the blood supply to the hair follicles. Omega-3 fatty acids also help moisturize the scalp and hair. Dosage: 1-3 g per day.
- Keratin: The main protein from which the hair consists of. Taking keratin in the form of an additive can improve the structure of the hair, make them stronger and more shiny.
- Collagen: Protein supporting the structure of the skin, hair and nails. Reception of collagen can improve the elasticity of the scalp and strengthen the hair follicles.
- SAW Palmetto palm extract: The enzyme 5-alpha reductase is blocking, which turns testosterone into DGT, thereby reducing the level of DGT in the scalp and hair follicles. Used to treat androgenetic alopecia. Dosage: 160-320 mg per day.
- Green tea extract: Contains antioxidants (catechins), which protect hair follicles from damage by free radicals. Green tea extract can also stimulate hair growth.
- L-cysteine and L-metionine: Amino acids necessary for the synthesis of keratin. Reception of these amino acids can improve the structure of the hair and accelerate their growth.
IV. How to choose the right dietary supplement for hair growth: practical advice of experts
The choice of dietary supplement for hair growth is a responsible process that requires an attentive approach and accounting for individual characteristics.
- Consult a doctor or a trichologist: Before you start taking any dietary supplements, it is necessary to consult a doctor or a trichologist in order to determine the cause of hair loss and exclude the presence of diseases requiring medical treatment. The doctor can also prescribe blood tests to detect a deficiency of nutrients.
- Determine your type of hair loss: Different types of hair loss require different approaches to treatment. It is important to determine your type of hair loss in order to choose a dietary supplement containing ingredients that are effective for solving your specific problem.
- Study the composition of the dietary supplement: Carefully study the composition of the dietary supplement and make sure that it contains ingredients whose effectiveness is confirmed by scientific research. Pay attention to the dosage of the ingredients and compare it with the recommended daily dose.
- Choose dietary supplements from trusted manufacturers: Give preference to dietary supplements from well -known and trusted manufacturers who have a good reputation and use high -quality raw materials. Check the availability of quality certificates and compliance with GMP standards (good manufactoring practice).
- Pay attention to the reviews: Before buying dietary supplements, study the reviews of other users to learn about their experience and product efficiency. However, do not fully rely on reviews, since each organism is individual and can react differently to the same product.
- Consider your individual characteristics: When choosing a dietary supplement, it is necessary to take into account your individual characteristics, such as age, gender, state of health, the presence of allergies and taking drugs. Some dietary supplements may have contraindications or interact with other drugs.
- Be realistic in your expectations: Bades are not a miraculous tool that will instantly restore hair growth. To achieve visible results, it is necessary to take dietary supplements regularly for several months.
- Combine the reception of dietary supplements with other treatment methods: Bades are most effective in combination with other methods of treatment of hair loss, such as proper nutrition, a healthy lifestyle, careful hair care and the use of drugs (as prescribed by a doctor).
- Follow your condition: During the reception of Bad, it is necessary to monitor your condition and mark any changes. If you notice any side effects, you must stop taking the dietary supplement and consult a doctor.
V. List of proven brands and dietary supplements for hair growth
When choosing a dietary supplement for hair growth, it is recommended to pay attention to brands that have proven themselves as reliable manufacturers of quality products. Here are a few examples:
- Nutrafol: One of the most popular BAD brands for hair growth developed by trichologists. Nutrafol contains a complex of ingredients aimed at combating the main causes of hair loss, such as stress, hormonal imbalance and inflammation.
- Viviscal: Another well -known brand of dietary supplement for hair growth containing the Aminomar C ™ complex, which states stimulates hair growth and strengthens hair follicles.
- Hairburst: The British brand dietary supplement for hair growth, offering a wide range of products containing vitamins, minerals and plant extracts necessary for the health of the hair.
- Sugarbearhair: A brand of hair vitamins in the form of chewing bees. Contains biotin, vitamin D and other vitamins necessary for hair growth.
- Nature’s Bounty: The well -known brand of vitamins and dietary supplements, offering products for the health of hair, skin and nails containing biotin, collagen and other useful ingredients.
- Solgar: A company specializing in the production of high -quality vitamins and minerals. Offers a wide selection of products for hair health, including biotin, zinc and selenium.
- Thorne Research: A brand known for its high -quality additives that has passed strict quality control. Offers products to support hair health containing biotin, zinc and other nutrients.
Specific products:
- Nutrafol Women: Specially designed for women experiencing hair loss. Contains ingredients aimed at combating hormonal imbalance, stress and inflammation.
- Nutrafol but: Specially designed for men experiencing hair loss. Contains the ingredients that block DGT and stimulating hair growth.
- Viviscal Extra Strength: Contains the Aminomar C ™ complex, which is allegedly stimulates hair growth and strengthens hair follicles.
- Hairburst Chewable Hair Vitamins: Chewing vitamins containing biotin, selenium and zinc.
- Nature’s Bounty Hair, Skin & Nails: Contains biotin, collagen and vitamin E for the health of hair, skin and nails.
VI. Possible side effects and contraindications when taking dietary supplements for hair growth
Although dietary supplements for hair growth are usually considered safe, it is important to know about possible side effects and contraindications.
Possible side effects:
- Digestive disorders: Some dietary supplements can cause digestive disorders such as nausea, vomiting, diarrhea or constipation.
- Allergic reactions: Some people may have an allergic reaction to one or more dieters in Bad.
- Interaction with drugs: Some dietary supplements can interact with drugs by changing their effectiveness or causing side effects.
- Changes in the hormonal background: Some dietary supplements containing plant extracts can affect hormonal background.
- Acne: High doses of biotin can cause acne in some people.
Contraindications:
- Pregnancy and breastfeeding: Some dietary supplements are not recommended for pregnant and nursing women.
- Liver and kidney diseases: In people with liver and kidney diseases, caution should be taken when taking dietary supplements.
- Autoimmune diseases: People with autoimmune diseases should consult a doctor before taking dietary supplements, since some of them can stimulate the immune system.
- Allergies to the ingredients: Do not take dietary supplement if you have an allergy to one or more ingredients.
Important:
- Before you get a dietary supplement, consult a doctor, especially if you have any diseases or take medications.
- Start taking a minimum dose and gradually increase it if there are no side effects.
- Follow your condition and stop taking dietary supplements if you notice any side effects.
- Do not exceed the recommended dose.
- Keep dietary supplements inaccessible to children.
VII. Alternative methods of stimulation of hair growth
In addition to dietary supplements, there are other methods of stimulating hair growth that can be used in the complex:
- Proper nutrition: A balanced diet, rich in proteins, vitamins, minerals and irreplaceable fatty acids, is necessary for the health of the hair.
- Healthy lifestyle: Avoid stress, get enough sleep and play sports.
- Hardly hair care: Use soft shampoo and air conditioning, avoid aggressive styling and frequent hairdressing methods, ironing and chemical curling.
- Scalp massage: Scalp massage improves blood supply to the hair follicles and stimulates hair growth.
- Folk remedies: Some folk remedies, such as masks from onions, burdock oil and castor oil, can stimulate hair growth.
- Professional procedures: Micronidling, PRP therapy and laser therapy can stimulate hair growth.
VIII. Additional tips and recommendations
- Be patient: The results from taking dietary supplements and other methods of stimulation of hair growth will not be instantaneous. It is necessary for the hair follicles to recover and begin to produce healthy hair.
- The Vedas Diary: Write down which dietary supplements and other methods you use and note any changes in the state of your hair. This will help you determine what works for you and what is not.
- Seek for help to professionals: If you experience serious problems with hair loss, do not hesitate to seek help from a doctor or trichologist. They will be able to determine the cause of hair loss and offer you the most effective treatment plan.
IX. Errors that should be avoided when choosing and using dietary supplements for hair growth
- Rely only on advertising: Do not believe everything that is written in advertising. Study the composition of the dietary supplement and make sure that it contains ingredients whose effectiveness is confirmed by scientific research.
- Choose a dietary supplement at a low price: Cheap dietary supplements can contain poor -quality ingredients or be ineffective.
- Exceed the recommended dose: Reception of dietary supplements in large doses will not lead to a faster hair growth, but can cause side effects.
- Ignore side effects: If you notice any side effects, you must stop taking the dietary supplement and consult a doctor.
- Expect instant results: Bades are not a miraculous tool that will instantly restore hair growth.
- Do not combine the reception of dietary supplements with other treatment methods: Bades are most effective in combination with proper nutrition, a healthy lifestyle and careful hair care.
- Do not consult a doctor: Before you start taking any dietary supplements, you need to consult a doctor in order to exclude the presence of diseases requiring medical treatment.
X. Prospects for the development of research in the field of dietary supplements for hair growth
Studies in the field of dietary supplements for hair growth continue to develop. Scientists study new ingredients and combinations that can be more effective and safe to stimulate hair growth. In the future, we can expect the emergence of new dietary supplements, developed taking into account the genetic characteristics and individual needs of each person. Studies are also underway in the field of delivery of active ingredients directly to hair follicles, which can increase the efficiency of dietary supplements.