Hair dietary

Hair dietary

Section 1: Understanding the basics of hair health

1. 1. Hair anatomy and its growth cycle: Hair is a complex structure, consisting mainly of keratin, protein, which gives it strength and elasticity. Its structure includes a rod (visible part) and a root (hidden under the skin of the head). The root is located in a hairline follicle, from where hair growth occurs. The life cycle of the hair is divided into three main phases:
   • Anagen (growth phase): The longest phase lasts from 2 to 7 years. At this time, the follicle actively produces new cells that pour old ones, forming the hair rod. The length of the anagen determines the potential length of the hair.
   • Katagen (transition phase): A shorter phase occupying about 2-3 weeks. During this period, hair growth slows down, the follicle is compressed, and the hair is separated from the nourishing papilla.
   • Telogen (Phase Salm): The shortest phase lasting about 3 months. At this time, the hair is at rest in the follicle. At the end of this phase, the old hair falls out, and a new cycle begins with the anagen phase.

   Violations in any of these phases can lead to problems with growth, thinning or hair loss. Factors affecting the hair growth cycle include genetics, age, hormonal balance, nutrition and general health.

2. 2. Hair health factors: Hair health depends on many factors, both internal and external. Understanding these factors allows you to more effectively fight hair problems and maintain it in optimal condition.
   • Genetics: A genetic predisposition plays a key role in determining the structure, texture, color and density of hair. Some people are genetically predisposed to early baldness (androgenic alopecia), while others have thicker and more healthy hair throughout their lives.
   • Hormonal balance: Hormones play an important role in regulating the hair growth cycle. The imbalance of hormones, especially estrogen and testosterone, can lead to hair loss. Women often experience hair loss during pregnancy, after childbirth and during menopause due to hormonal changes. Thyroid diseases can also affect hormonal balance and hair health.
   • Nutrition: Food plays a fundamental role in hair health. Hair needs enough protein, vitamins and minerals for growth and maintaining their structure. The deficiency of nutrients, such as iron, zinc, biotin, vitamin D and omega-3 fatty acids, can lead to thinning, brittleness and hair loss.
   • Stress: Chronic stress can negatively affect hair health. Stress can lead to heterogeneous hair loss, a state in which a large amount of hair passes into the rest phase (he bodygone) and falls about three months after a stressful event.
   • External factors: External factors, such as the effects of ultraviolet radiation, environmental pollution, the use of aggressive chemicals (staining, curling, straightening), frequent use of a hair dryer and ironing, can damage the hair, making it dry, brittle and dull.
   • Age: With age, hair follicles become less active, which leads to a slowdown in hair growth, thinning and the appearance of gray hair.
3. 3. The main problems of the hair and scalp: A variety of problems with hair and scalp requires an individual approach to treatment and care.
   • Hair loss (alopecia): Alopecia is a general term denoting hair loss. There are several types of alopecia, including androgenic alopecia (hereditary baldness), focal alopecia (hair loss with spots), heterogeneous loss (hair loss due to stress) and traction alopecia (hair loss due to tight hairstyles).
   • Dandruff (seborrheic dermatitis): Dandruff is a common condition of the scalp, characterized by peeling and itching. It can be caused by the malassezia fungus, dry scalp, allergic reactions or other factors.
   • Dryness and brittle hair: Dryness and brittle hair can be caused by a lack of moisture, damage from heat treatment, chemical procedures or a lack of nutrients.
   • Hair fatness: The oily hair occurs due to excessive activity of the sebaceous glands of the scalp. This can lead to sticky, dull hair and increased tendency to dandruff.
   • Serving tips: Serving tips is a common problem that occurs due to damage to the hair cuticle. They can be caused by heat treatment, chemical procedures, friction and lack of moisturizing.
   • Itching of the scalp: Itching of the scalp can be caused by dandruff, allergic reactions, dry scalp, fungal infections or other factors.
   • Psoriasis of the scalp: Psoriasis is a chronic autoimmune disease that can affect the scalp, causing redness, peeling and itching.

Section 2: Hair Bades Review

2. 1. What is dietary supplements and their role in maintaining hair health: Biologically active additives (dietary supplements) are concentrates of natural or identical to natural biologically active substances, designed for direct intake with food or introduction into food products in order to enrich the ration with individual food or biologically active substances or complexes of such substances. They are not drugs and are not intended for the treatment of diseases. However, dietary supplements can play an important role in maintaining hair health, providing the body with the necessary nutrients, which can be inaccessible in sufficient numbers from the usual diet.

   In the context of hair health, dietary supplements can help:

   • To fill in the deficiency of nutrients, such as vitamins, minerals and amino acids necessary for the growth and strengthening of hair.
   • Improve blood circulation of the scalp, providing hair follicles with the necessary nutrients and oxygen.
   • Reduce stress, which can negatively affect hair health.
   • Protect hair from damage caused by free radicals and external factors.
   • Stimulate hair growth and prevent their loss.

   It is important to note that dietary supplements are not a miraculous tool and cannot solve all hair problems. They are most effective in combination with a healthy lifestyle, proper nutrition and hair care. Before you start taking dietary supplements, it is recommended to consult a doctor or a trichologist to determine the cause of hair problems and choose the most suitable additives.

3. 2. The main ingredients in hair dietary supplements and their action: There are many ingredients that are often found in hair dietary supplements, each of which has its own unique properties and advantages.
   • Biotin (Vitamin B7): Biotin is a water -soluble vitamin that plays an important role in the metabolism of fats, carbohydrates and proteins. It is often mentioned as “hair vitamin” due to its effect on the growth and health of the hair. Biotin helps strengthen hair, make it more shiny and prevent loss. Biotin deficiency is rare, but can lead to thinning of hair, fragility of nails and skin problems.
   • Collagen: Collagen is the main structural protein in the body, which is about 70% of the hair. It provides strength, elasticity and hydration of hair. Reception of collagen in the form of dietary supplements can help strengthen hair, reduce its brittleness and split ends, as well as improve hair growth.
   • Vitamin D: Vitamin D plays an important role in the growth and differentiation of cells, including the cells of the hair follicles. Vitamin D deficiency is associated with hair loss, especially in women. Vitamin D intake can help stimulate hair growth and improve their general condition.
   • Iron: Iron is necessary for transferring oxygen to the cells of the body, including hair follicles. Iron deficiency is one of the most common causes of hair loss, especially in women. Iron intake can help restore the normal level of iron in the body and stimulate hair growth.
   • Zinc: Zinc plays an important role in the growth and restoration of fabrics, including hair follicles. It also helps to regulate the sebaceous glands of the scalp. Zinc deficiency can lead to hair loss, dry scalp and dandruff. Taking zinc can help strengthen hair, improve the health of the scalp and stimulate hair growth.
   • Vitamin C: Vitamin C is a powerful antioxidant that protects the hair from damage caused by free radicals. It is also necessary for the production of collagen, which strengthens the hair.
   • Vitamin E: Vitamin E is another powerful antioxidant that protects the hair from damage caused by free radicals. It also improves blood circulation of the scalp, providing hair follicles with the necessary nutrients.
   • Omega-3 fatty acids: Omega-3 fatty acids are important for the health of hair and scalp. They help moisturize hair, reduce scalp inflammation and stimulate hair growth.
   • Amino acids (L-cysteine, l lis): Amino acids are construction blocks of proteins, including keratin, the main protein of hair. L-cysteine ​​and L-lysine are especially important for the health of hair. L-cysteine ​​helps strengthen hair and improve its structure, and L-lysine helps to improve the absorption of iron, which is necessary for hair growth.
   • Plant extracts (horsetail, nettle): Extracts of plants, such as field horsetail and nettles, contain a silica that strengthens hair and improves their growth. They also contain other beneficial substances, such as vitamins and minerals that nourish the hair and scalp.
   • Selenium: Selenium is an important trace element that participates in various biological processes, including hair growth. It helps to protect the hair from damage caused by free radicals, and regulates the thyroid gland that affects the health of the hair.
4. 3. Forms of hair dietary supplements (tablets, capsules, powders, liquids): Hair dietary supplements are produced in various forms, each of which has its own advantages and disadvantages.
   • Tablets: Tablets are the most common form of prolonged dietary supplements. They are convenient to use, are easily dosed and usually have a longer shelf life than other forms. However, tablets can be more difficult to swallow for some people, and they can be more slowly absorbed by the body.
   • Capsules: Capsules are another common form of dietary supplements. They are easier to swallow than tablets, and they can be absorbed faster by the body, since the capsule shell dissolves in the stomach. However, capsules can be more expensive than tablets, and they can have a shorter shelf life.
   • Powders: Powers are a convenient form of producing dietary supplements that can be added to water, juice or other drinks. They are easily absorbed by the body and can be more economical than tablets or capsules. However, powders can have an unpleasant taste or smell, and they can be inconvenient to dose.
   • Liquids: Liquids are another convenient form of producing dietary supplements, which can be taken directly or added to drinks. They are easily absorbed by the body and can have a pleasant taste. However, liquids can be more expensive than tablets or capsules, and they can have a shorter shelf life.
   • Gelatin capsules (chewing): This is a form oriented towards ease of admission, especially for those who have difficulty swallowing tablets or capsules. Often have a pleasant fruit taste. However, the content of active substances can be lower than in other forms, and may contain added sugar.
5. 4. How to choose the right hair diet The choice of suitable hair dietary supplement is an important step towards improving hair health. It is important to consider several factors to make the right choice.
   • Determine the cause of hair problems: Before choosing dietary supplements, it is important to determine the cause of hair problems. If you are not sure of the reason, it is recommended to consult a doctor or a trichologist. They can conduct an examination and determine whether the problems of hair with a deficiency of nutrients, hormonal imbalance, stress or other factors are related.
   • Study the composition of the dietary supplement: Carefully study the composition of the dietary supplement and make sure that it contains the ingredients that are necessary to solve your hair problems. Pay attention to the dosage of the ingredients and make sure that they meet the recommended daily standards.
   • Consider your individual needs: When choosing a dietary supplement, take into account your individual needs and health status. If you have any diseases or allergies, consult a doctor before taking Bad.
   • Choose products from trusted manufacturers: Choose dietary supplements from trusted manufacturers who have a good reputation and offer quality products. Pay attention to the availability of quality certificates and customer reviews.
   • Read reviews: Before buying dietary supplements, read the reviews of other users to find out about their experience of using the product. This can help you make a more conscious choice.
   • Do not wait for instant results: Bades are not a miraculous tool, and it takes time to achieve visible results. It is usually required several months of taking a dietary supplement to notice an improvement in hair condition.
   • Observe the dosage: Always follow the recommended dosage indicated on the pack of dietary supplements. Exceeding the dosage can lead to undesirable side effects.
   • Combine a dietary supplement with proper hair care: To achieve the maximum effect, combine a dietary supplement with proper hair care, including the use of soft shampoos and air conditioners, avoiding heat treatment and chemical procedures, as well as protecting hair from the sun and other external factors.

Section 3: specific dietary supplements and their features

3. 1. Review of popular hair dietary supplements: The market for hair dietary supplements offers a wide selection of products. Consider some of the most popular and their features:
   • Perfectil: Perfectil is a popular dietary supplement for hair, skin and nails, which contains a wide range of vitamins, minerals and plant extracts. It includes biotin, vitamin D, iron, zinc, vitamin C, vitamin E, grape seed extract and other useful ingredients. Perfectil helps strengthen hair, improve their growth, reduce brittleness and give it shine. It can also help improve the condition of the skin and nails.
   • Solgar Biotin: Solgar Biotin is a high -quality dietary supplement containing only biotin. It is suitable for people who want to replenish the deficiency of biotin and improve the condition of hair, skin and nails. Solgar Biotin is available in various dosages, which allows you to choose the most suitable dose depending on individual needs.
   • Nature’s Bounty Hair, Skin & Nails: Nature’s Bounty Hair, Skin & Nails is a popular dietary supplement that contains biotin, collagen, vitamin C, vitamin E and other useful ingredients. It helps strengthen hair, improve their growth, reduce brittleness and give it shine. It can also help improve the condition of the skin and nails. This dietary supplement is produced in the form of chewing tablets with a pleasant taste, which makes it convenient to use.
   • Viviscal Extra Strength: Viviscal Extra Strength is a dietary supplement designed specifically for women suffering from hair loss. It contains Aminomar C ™ (Marine Complex), Biotin, Vitamin C, Iron and other useful ingredients. Viviscal Extra Strength helps stimulate hair growth, reduce their loss and improve their density.
   • Nutrafol: Nutrafol is a premium dietary supplement that contains a patented mixture of ingredients developed to combat various causes of hair loss, including stress, hormonal imbalance and inflammation. It contains plant extracts, vitamins, minerals and other useful ingredients. Nutrafol helps stimulate hair growth, reduce their loss and improve their density. It can also help improve the overall health of the hair and scalp. Nutrafol is developed in different formulas for men and women, given their physiological characteristics.
   • Hairburst: Hairburst is a dietary supplement that contains biotin, collagen, MSM (methyl sulfonylmetatan) and other useful ingredients. It helps strengthen hair, improve their growth, reduce brittleness and give it shine. Hairburst is available in various forms, including capsules, chewing tablets and shampoos.
   • SugarBearHair Vitamins: Sugarbearhair vitamins is a popular dietary supplement in the form of chewing bears containing biotin, vitamin D, folic acid and other useful ingredients. They are convenient and pleasant to use, but the content of active substances can be lower than in capsules or tablets. It is important to consider that they contain sugar.
4. 2. Bades to strengthen hair and prevent brittleness: Strengthening hair and preventing brittleness is an important task to maintain their health and beauty. Some dietary supplements are specially designed to solve this problem.
   • Collagen additives: Collagen is the main structural protein of the hair, so taking collagen additives can help strengthen hair, reduce its fragility and second ends. There are various types of collagen, but for hair, the most useful collagen type I and type III.
   • Amino acids: Amino acids, especially L-cysteine ​​and L-Lisin, are building blocks of keratin, the main protein of the hair. Reception of additives with amino acids can help strengthen hair and improve their structure.
   • MSM (methylsulfonylmetane): MSM is an organic compound of sulfur, which has anti -inflammatory properties and is involved in the production of collagen. Reception of MSM can help strengthen hair, improve their growth and reduce fragility.
   • Silicon dietary supplements: Silicon is an important mineral for the health of hair, skin and nails. It helps strengthen hair, give it shine and improve its elasticity. Field horsetail extract is a rich source of silicon.
5. 3. Bades to improve the structure and shine of hair: Improving the structure and giving shine hair is another important task to maintain their beauty and health. Some dietary supplements are specially designed to solve this problem.
   • Omega-3 fatty acids: Omega-3 fatty acids help moisturize hair, give it shine and improve their structure. They also have anti -inflammatory properties that can help improve the health of the scalp.
   • Vitamin E: Vitamin E is a powerful antioxidant that protects the hair from damage caused by free radicals. It also improves blood circulation of the scalp, providing hair follicles with the necessary nutrients, which contributes to the gloss and healthy type of hair.
   • Enoter oil (Vespers’ primrose): Enoter oil contains gamma-linolenic acid (GLA), which is omega-6 fatty acid. GLA has anti -inflammatory properties and can help improve the health of the scalp and give the hair shine.
   • Lecithin dietary supplements: Lecithin is a phospholipid that helps to moisturize hair and improve their structure. He can also help protect the hair from damage caused by external factors.

Section 4: Scientific research and evidence of effectiveness

4. 1. A review of scientific research confirming the effectiveness of individual hair dietary supplements: It is important to understand that the effectiveness of hair dietary supplements is not always confirmed by large -scale clinical research. However, there are a number of studies that confirm the effectiveness of individual ingredients that are part of these dietary supplements.
   • Biotin: Numerous studies show that biotin can be effective for the treatment of hair loss caused by biotin deficiency. However, a biotin deficiency is rare, and the effectiveness of biotin for people with a normal biotin level in the body has not been proven. One study published in the Journal of Clinical and Aesthetic Dermatology showed that taking biotin at a dose of 2.5 mg per day for 90 days improved hair growth and reduced their loss in women with thinning.
   • Collagen: Some studies show that the intake of collagen can help strengthen hair, reduce its fragility and split ends, as well as improve hair growth. One study published in the Journal of Cosmetic Dermatology showed that the intake of collagen has improved hair thickness, their strength and shine in women with thinning of hair.
   • Vitamin D: Studies show that vitamin D deficiency is associated with hair loss. Vitamin D intake can help stimulate hair growth and improve their general condition in people with vitamin D.
   • Iron: Studies show that iron deficiency is one of the most common causes of hair loss, especially in women. Iron intake can help restore the normal level of iron in the body and stimulate hair growth in people with iron deficiency.
   • Zinc: Studies show that zinc deficiency can lead to hair loss, dry scalp and dandruff. Taking zinc can help strengthen hair, improve the health of the scalp and stimulate hair growth in people with zinc deficiency.
   • Omega-3 fatty acids: Studies show that omega-3 fatty acids can help moisturize hair, reduce scalp and stimulate hair growth.
5. 2. Criticism of dietary supplements and the need for further research: It is important to note that many studies of hair dietary supplements have restrictions, such as a small sample size, the absence of a control group and subjective methods for evaluating the results. Therefore, it is necessary to conduct further large -scale clinical studies in order to confirm the effectiveness and safety of hair dietary supplements. It is also important to take into account that the results of research can vary depending on the individual characteristics of the body, the dosage of ingredients and the duration of dietary supplements.

Section 5: Safety and side effects

5. 1. Possible side effects of taking hair dietary supplements: Reception of hair dietary supplements can cause side effects, although most of them are light and temporary. It is important to know about possible side effects in order to be prepared for them and consult a doctor in a timely manner if necessary.
   • Digestive disorders: Some dietary supplements, especially those that contain high doses of vitamins and minerals, can cause digestive disorders such as nausea, vomiting, diarrhea or constipation. To reduce the risk of digestive disorders, it is recommended to take dietary supplements during meals and start with small doses, gradually increasing them to the recommended dosage.
   • Allergic reactions: Some people can be allergic to individual ingredients that are part of dietary supplements. Allergic reactions can appear in the form of a skin rash, itching, urticaria, edema of the face or difficulty breathing. If you have an allergic reaction to dietary supplements, immediately stop taking it and consult a doctor.
   • Interaction with drugs: Some dietary supplements can interact with drugs by changing their effectiveness or causing side effects. It is important to inform your doctor about all the dietary supplements that you take, especially if you take any drugs.
   • Excess of vitamins and minerals: Taking high doses of vitamins and minerals can lead to an excess of these substances in the body, which can be harmful to health. For example, an excess of vitamin A can cause headache, nausea and liver damage, and an excess of iron can cause constipation, abdominal pain and organs damage. It is important to observe the recommended dosage of dietary supplements and not exceed it without consulting a doctor.
   • Acne: In some people, the intake of dietary supplements containing biotin can cause acne. This is due to the fact that biotin can stimulate the production of sebum, which can lead to blockage of pores and acne formation. If you have acne after the start of the dietary supplement with biotin, try to reduce the dosage or stop taking it.
   • Changes in the color of urine: Reception of dietary supplements containing vitamin B2 (riboflavin) can lead to a change in urine color to bright yellow. This is a normal phenomenon and is not an concern.
6. 2. Contraindications to receive hair dietary supplements: Reception of hair dietary supplements has contraindications that must be taken into account before the reception.
   • Pregnancy and breastfeeding: Some dietary supplements can be unsafe for pregnant and nursing women. Before taking a dietary supplement during pregnancy or breastfeeding, you need to consult a doctor.
   • Kidney and liver diseases: For diseases of the kidneys and liver, it is necessary to take dietary supplements with caution, as they can provide an additional load on these organs. Before taking the dietary supplement for diseases of the kidneys and liver, it is necessary to consult a doctor.
   • Allergy for the Ingredients of the Ingredients: With an allergy to any ingredient that is part of the dietary supplement, its reception is contraindicated.
   • Childhood: Most hair dietary supplements are not intended for children. Before you start taking a dietary supplement, the child needs to consult a doctor.
   • Individual intolerance: With individual intolerance to any ingredient that is part of the dietary supplement, its reception is contraindicated.
7. 3. How to minimize risks when taking hair dietary supplements: To minimize the risks when taking hair dietary supplements, the following recommendations must be observed:
   • Consult a doctor or a trichologist: Before starting a dietary supplement, you need to consult a doctor or a trichologist in order to determine the cause of hair problems and choose the most suitable dietary supplement.
   • Choose high -quality dietary supplements from trusted manufacturers: Choose dietary supplements from trusted manufacturers who have a good reputation and offer quality products. Pay attention to the availability of quality certificates and customer reviews.
   • Carefully read the composition of Bad: Carefully read the composition of Bad and make sure that it does not contain the ingredients that you have an allergy.
   • Follow the recommended dosage: Follow the recommended dosage indicated on the pack of dietary supplements. Do not exceed the dosage without consulting a doctor.
   • Take dietary supplements during meals: Take dietary supplements during meals to reduce the risk of digestive disorders.
   • Follow your condition: Follow your condition and pay attention to any side effects. If you have any side effects, stop taking the dietary supplement and consult a doctor.
   • Tell your doctor about all the dietary supplements that you accept: Tell your doctor about all the dietary supplements you take, especially if you take any drugs.
   • Do not self -medicate: Do not self -medicate and do not take dietary supplements to treat hair diseases without consulting a doctor.

Section 6: Complex approach to hair health

11. 1. The role of nutrition in the health of the hair: Food plays a key role in hair health. Hair needs enough protein, vitamins and minerals for growth and maintaining their structure. The deficiency of nutrients can lead to thinning, brittleness and hair loss.
    • Protein: Protein is the main building material for hair. Use a sufficient amount of protein from sources such as meat, fish, eggs, dairy products, legumes and nuts.
    • Vitamins: Vitamins play an important role in hair growth and hair. Vitamins of group B, vitamin C, vitamin D and vitamin E are especially important for hair.
    • Minerals: Minerals, such as iron, zinc, selenium and magnesium, also play an important role in the growth and health of hair.
    • Healthy fats: Healthy fats, such as omega-3 fatty acids, help moisturize hair and improve their structure.

    Include a variety of foods rich in nutrients in your diet to ensure the health of your hair.

12. 2. Correct hair care: Proper hair care includes the choice of suitable hair care products, regular hair washing, using air conditioners and hair masks, as well as avoiding heat treatment and chemical procedures.
    • Choose suitable hair care products: Choose shampoos, air conditioners and hair masks that are suitable for your hair type. Avoid the use of means containing aggressive chemicals, such as sulfates and parabens.
    • Wash your hair regularly: Wash your hair regularly to remove excess sebum, dirt and remnants of hair care products. Do not wash your hair too often, as this can lead to its dryness.
    • Use air conditioners and hair masks: Use air conditioners and hair masks after washing with shampoo to moisturize your hair and improve their structure.
    • Avoid heat treatment and chemical procedures: Avoid frequent use of a hairdryer, ironing and curling iron, as this can damage the hair. Limit the use of chemical procedures, such as staining, curling and straightening hair.
    • Protect the hair from the sun: Protect your hair from ultraviolet radiation, putting on a hat or using special means to protect the hair from the sun.
13. 3. Life and its effect on hair health (sleep, stress, physical activity): Lifestyle has a significant effect on hair health.
    • Dream: The lack of sleep can lead to stress, hormonal imbalance and hair loss. Try to sleep at least 7-8 hours a day.
    • Stress: Chronic stress can negatively affect hair health. Find the ways to control stress, such as yoga, meditation or walking in the fresh air.
    • Physical activity: Regular physical activity improves blood circulation, which contributes to the growth and health of the hair.

    Observe a healthy lifestyle to ensure the health of your hair.

Section 7: Bades and specific hair conditions

14. 1. Bades when hair loss (alopecia): Hair loss can be caused by various factors, and the choice of dietary supplements should be based on the cause of the loss.
    • Androgenic alopecia: Androgenic alopecia is hereditary baldness, which is more common in men, but can also be found in women. Bades containing Saw Palmetto (creeping serenia extract) can help block the effect of dihydrotestosterone (DGT), a hormone that helps to fall in hair with androgenic alopecia.
    • Telogene loss: Telogene loss is a temporary hair loss that can be caused