Hair strengthening dietary

Hair strengthening dietary

Section 1: Anatomy and physiology of the hair: the basis of understanding the problem

Before considering bioactive additives (dietary supplements) to strengthen hair, it is necessary to understand the fundamental aspects of the structure and hair growth. Hair is a complex structure, consisting mainly of keratin protein. His life cycle, consisting of several phases, is affected by many factors, both internal and external. Understanding these processes is the key to choosing an effective approach to strengthening and hair growth.

1.1 Hair structure:

The hair consists of two main parts:

• Hair follicle: This is the root of the hair located in the scalp. It is here that hair growth takes place. The follicle is a dynamic structure that changes throughout the life cycle of the hair.

• Hair rod: This is the visible part of the hair protruding above the surface of the skin. The rod consists of three layers:

  • Cuticle: The outer layer consisting of flat, overlapping cells similar to tiles. The cuticle protects the inner layers of the hair. Damage to the cuticle leads to brittleness and split ends. The shine of hair directly depends on the condition of the cuticle – the more even and tightly adjacent to the cortex, the better it reflects the light.
  • Cortex: The thickest layer that makes up the bulk of the hair. The cortex contains keratin fibers that determine strength, elasticity and hair color. Melanin, the pigment responsible for hair color is also in cortex.
  • Medulla (not always present): The central layer consisting of loose cells and air cavities. Medulla is not always present in all types of hair, especially in thin and bright hair. Its function is not fully studied.

1.2 Hair life cycle:

The hair passes through three main growth phases:

• Anagen (growth phase): The longest phase lasts from 2 to 7 years. During this phase, the hair is actively growing. About 85-90% of the hair on the head are in the anagen phase at any time. The duration of the anagen determines the maximum length that the hair can reach.
• Katagen (transition phase): A short phase lasting about 2-3 weeks. During this phase, hair growth slows down, and the hair follicle is compressed. About 1-2% of the hair are in the catagen phase.
• Telogen (Phase Salm): The phase lasting about 2-3 months. During this phase, the hair does not grow and remains in the follicle until the new hair begins to grow. About 10-15% of the hair are in the bodyogen phase. At the end of the hebogene phase, the hair falls out, and a new growth cycle begins.

1.3 Factors affecting hair growth:

Hair growth is affected by many factors, both internal and external.

• Genetics: A genetic predisposition plays an important role in determining the type of hair, thickness, growth rate and a tendency to loss. Hereditary factors can affect the sensitivity of hair follicles to dihydrotestosterone (DGT), a hormone that plays a role in the development of androgenic alopecia (baldness according to the male type).
• Hormones: Hormonal balance has a significant effect on hair growth. Hormonal changes associated with pregnancy, birth, menopause, thyroid diseases and other conditions can lead to hair loss.
• Nutrition: The lack of nutrients, such as protein, iron, zinc, biotin, B vitamins and vitamin D, can negatively affect hair growth and lead to their thinning and loss.
• Age: With age, hair growth slows down, hair is thinning and becoming more susceptible to damage. The life cycle of the hair is shortened, and follicles produce thinner and shorter hair.
• Stress: Chronic stress can lead to hair loss, violating the normal growth cycle. Stress can cause ticken loss (Telogen Effluvium), when a large amount of hair passes into the bodyogen phase at the same time.
• Diseases: Some diseases, such as autoimmune diseases (for example, an alopecia of the area), thyroid disease, scalp infections and others, can lead to hair loss.
• Medications: Some drugs, such as chemotherapeutic drugs, anticoagulants, antidepressants and others, can cause hair loss as a side effect.
• Hair care: Aggressive styling methods, such as frequent use of a hairdryer, ironing, chemical curls and staining, can damage the hair and lead to their brittleness and loss.

Section 2: Key nutrients for hair health: Scientific review

Hair health is closely related to the general condition of the body and, in particular, with nutrition. The deficiency of certain vitamins and minerals can negatively affect hair growth, their structure and appearance. In this section, we will consider the most important nutrients necessary for maintaining hair health, and scientific evidence of their effectiveness.

2.1 protein:

Hair consists mainly of keratin, protein. Therefore, sufficient protein consumption is necessary to maintain health and hair growth.

• Role: Protein is a building material for hair. It provides the structure and strength of the hair. The lack of protein can lead to a slowdown in hair growth, thinning and loss.
• Scientific data: Studies show that protein deficiency can lead to heterogeneous hair loss. Recommended protein consumption is about 0.8 grams per kilogram of body weight per day. For people involved in sports or having other needs for protein, this amount can be increased.
• Sources: Good sources of protein include meat, fish, poultry, eggs, dairy products, legumes, nuts and seeds.

2.2 Iron:

Iron plays an important role in transporting oxygen to hair follicles.

• Role: Iron is necessary for the formation of hemoglobin, protein in red blood cells, which tolerates oxygen. The lack of iron can lead to anemia, which can cause hair loss.
• Scientific data: Studies show that iron deficiency is a common cause of hair loss, especially in women in preenopausa. The level of ferritin (protein storing iron in the body) below 40 μg/l is often associated with hair loss. Recommended iron consumption is 18 mg per day for women and 8 mg per day for men.
• Sources: Good sources of iron include red meat, liver, spinach, legumes and iron products. To improve iron absorption, it is recommended to use it with products rich in vitamin C.

2.3 zinc:

Zinc is involved in many cellular processes, including tissue growth and restoration, including hair follicles.

• Role: Zinc is necessary for the synthesis of protein, cell division and maintaining immune function. It also helps to regulate the production of skin fat, oil, which moisturizes the scalp and hair.
• Scientific data: Zinc deficiency can lead to hair loss, dry scalp and dandruff. The recommended zinc consumption is 8 mg per day for women and 11 mg per day for men. When taking zinc as an additive, it is important not to exceed the recommended dose, since excess zinc can interfere with the assimilation of other minerals such as copper.
• Sources: Good sources of zinc include meat, seafood, nuts, seeds and legumes.

2.4 Biotin (Vitamin B7):

Biotin is often called “hair vitamin” because it plays an important role in the metabolism of fats and carbohydrates necessary for hair growth.

• Role: Biotin helps the body convert food into energy. It also participates in the synthesis of keratin.
• Scientific data: Biotin deficiency is rare, but can lead to hair loss, fragility of nails and skin rashes. Biotin is often added to shampoos and air conditioners, but its effectiveness is not proven in local use. Most people get enough biotin from their diet, but additives can be useful for people with deficiency. Recommended biotin consumption is 30 μg per day.
• Sources: Good sources of biotin include eggs, liver, nuts, seeds, salmon and avocados.

2.5 Vitamin D:

Vitamin D plays a role in the growth and development of cells, including hair follicles.

• Role: Vitamin D helps regulate the immune function and is involved in cell growth.
• Scientific data: Studies show that vitamin D deficiency can be associated with hair loss, in particular with the alopecia of the area. Vitamin D can also play a role in activating hair follicles. Recommended vitamin D consumption is 600 IU (international units) per day. Many people do not receive enough vitamin D from sunlight, especially in the winter months, so additives can be useful.
• Sources: Good sources of vitamin D include fatty fish (salmon, tuna), egg yolk and products enriched with vitamin D.

2.6 Vitamin C:

Vitamin C is a powerful antioxidant that helps protect the hair follicles from damage caused by free radicals. It is also necessary for the production of collagen, an important component of hair structure.

• Role: Vitamin C promotes the formation of collagen, which strengthens the hair. It also improves the absorption of iron, which, as we have already said, is necessary for hair growth.
• Scientific data: The disadvantage of vitamin C can lead to dry, brittle hair. The recommended consumption of vitamin C is 75 mg per day for women and 90 mg per day for men.
• Sources: Good sources of vitamin C include citrus fruits, berries, pepper and broccoli.

2.7 Vitamin E:

Like vitamin C, vitamin E is an antioxidant that helps protect hair follicles from damage.

• Role: Vitamin E improves blood circulation in the scalp, which promotes hair growth.
• Scientific data: The lack of vitamin E can lead to dry hair and brittle hair. The recommended consumption of vitamin E is 15 mg per day.
• Sources: Good sources of vitamin E include nuts, seeds, vegetable oils and green leafy vegetables.

2.8 omega-3 fatty acids:

Omega-3 fatty acids are useful fats that help reduce inflammation and maintain the health of the scalp.

• Role: Omega-3 fatty acids moisturize the scalp and hair, making them more shiny and healthy. They can also help reduce inflammation, which can lead to hair loss.
• Scientific data: Studies show that omega-3 fatty acids can improve the density and shine of the hair.
• Sources: Good sources of omega-3 fatty acids include fatty fish (salmon, mackerel, sardines), linen seed, chia seeds and walnuts.

Section 3: Review of the most popular hair dietary supplements: composition, mechanism of action, evidence base

The market for hair dietary supplements is huge, and it is not easy to understand it. Many additives promise wonderful results, but not all of them have a scientific justification. In this section, we will examine in detail the most popular hair dietary supplements, analyze their composition, mechanism of action and an existing evidence base to help you make a conscious choice.

3.1 dietary supplements based on biotin:

Biotin is one of the most popular ingredients in hair dietary supplements. As we have already said, he plays an important role in the metabolism of fats and carbohydrates necessary for hair growth.

• Composition: They usually contain biotin in dosages from 1000 to 10,000 mcg. They can also contain other vitamins and minerals, such as zinc, selenium and B vitamins B.
• The mechanism of action: It replenishes the deficiency of biotin, if any. Participates in the synthesis of keratin, the main protein of which the hair consists of.
• Evidence base: The effectiveness of biotin for hair growth is proved only for people with a deficiency of biotin. Biotin deficiency is rare, so biotin additives are not always effective for people with a normal biotin level. However, many people report improving the condition of hair and nails after taking biotin. Clinical studies confirming the effectiveness of biotin for hair growth in people without deficiency are limited.
• Side effects: Biotin is usually safe, but in high doses it can cause skin rashes and digestive problems. Biotin can also affect the results of laboratory tests, so it is important to inform the doctor about taking biotin additives.
• Examples: Solgar Biotin, Nature’s Bounty Biotin, Hairburst Healthy Hair Vitamins.

3.2 dietary supplements based on collagen:

Collagen is a protein that is the main component of connective tissue, including the skin, hair and nails.

• Composition: They usually contain a hydrolyzed collagen, which is easier to absorb by the body. They may also contain vitamin C, which is necessary for the synthesis of collagen.
• The mechanism of action: It replenishes the deficiency of collagen, if any. Improves elasticity and strength of hair.
• Evidence base: Studies show that the intake of collagen can improve the condition of the skin, hair and nails. However, it must be borne in mind that the collagen that we eat is split into amino acids during digestion, and there is no guarantee that these amino acids will be used to synthesize collagen in the hair. Nevertheless, many people report an improvement in hair condition after taking collagen.
• Side effects: Collagen is usually safe, but in some cases it can cause allergic reactions or digestive problems.
• Examples: Vital Proteins Collagen Peptides, NeoCell Super Collagen, Sports Research Collagen Peptides.

3.3 Bades based on iron:

Iron is necessary for transporting oxygen to hair follicles.

• Composition: They usually contain iron in the form of iron sulfate, iron fumarat or iron gluconate. They may also contain vitamin C, which improves iron absorption.
• The mechanism of action: It replenishes the deficiency of iron, if any. Improves blood supply to the hair follicles.
• Evidence base: The effectiveness of iron for hair growth is proved only for people with iron deficiency. Before taking iron additives, it is necessary to take a blood test to the level of ferritin to determine if you have an iron deficiency. Iron use without need can be dangerous to health.
• Side effects: Iron can cause constipation, nausea and abdominal pain. Iron should start with a low dose and gradually increase it in order to avoid side effects. Iron can also interact with some drugs.
• Examples: Ferro-Gradumet, Solgar Gentle Iron, Garden of Life Mykind Organics Iron.

3.4 zinc -based dietary supplements:

Zinc is involved in many cellular processes, including tissue growth and restoration, including hair follicles.

• Composition: They usually contain zinc in the form of zinc gluconate, zinc sulfate or zinc picoline.
• The mechanism of action: Filles zinc deficiency, if any. Participates in the synthesis of protein and cell division. Regulates the production of skin fat.
• Evidence base: The effectiveness of zinc for hair growth is proved only for people with zinc deficiency. Zinc deficiency is relatively rare, but can be caused by some diseases or drugs.
• Side effects: Zinc can cause nausea, vomiting and abdominal pain. Taking zinc in high doses can interfere with the absorption of other minerals, such as copper.
• Examples: Solgar Zinc Picolinate, Nature’s Bounty Zinc, NOW Foods Zinc.

3.5 dietary supplements based on B vitamins:

B vitamins play an important role in the metabolism of energy and cell growth.

• Composition: Usually contain a mixture of group B vitamins, such as vitamin B1 (thiamine), vitamin B2 (riboflavin), vitamin B3 (niacin), vitamin B5 (pantothenic acid), vitamin B6 (pyridoxin), vitamin B7 (biotin), vitamin B9 (folic acid) and vitamin B12 (cobalamin).
• The mechanism of action: The deficiency of group B vitamins replenish, if any. Support the health of the nervous system and participate in the metabolism of energy.
• Evidence base: B vitamins deficiency can lead to hair loss, but is relatively rare. Reception of B vitamins can be useful for people with a deficiency of these vitamins or for people who have stress or have other risk factors for the deficiency of B vitamins B.
• Side effects: B vitamins are usually safe, but in high doses, skin rashes, digestive problems and other side effects can cause.
• Examples: Nature Made Vitamin B-Complex, Garden of Life Vitamin B Complex, NOW Foods B-Complex.

3.6 dietary supplements based on plant extracts:

Some plant extracts, such as Saw Palmetto palm extract, green tea extract and nettles, are also used in hair dietary supplements.

• Composition: They contain extracts of plant components such as Saw Palmetto, green tea, nettle, horsetail and others.
• The mechanism of action: It is believed that some plant extracts can block the effect of digidrotestosterone (DGT), a hormone that plays a role in the development of androgenic alopecia. Other plant extracts can have antioxidant and anti -inflammatory properties.
• Evidence base: Scientific data on the effectiveness of plant extracts for hair growth is limited. Some studies show that Saw Palmetto can be effective for the treatment of androgenic alopecia in men, but additional studies are needed.
• Side effects: Plant extracts can cause allergic reactions and other side effects. It is important to consult a doctor before taking dietary supplements based on plant extracts.
• Examples: Nutrafol, Viviscal, Hair Growth Vitamins by Zhou Nutrition.

Section 4: how to choose a dietary supplement for hair: criteria and recommendations

The choice of hair dietary supplement is an individual process that depends on your needs and health status. It is important to consider several key factors to make the right choice and not spend money on an ineffective product.

4.1 Determine the cause of hair loss:

The first step is to determine the cause of hair loss. Hair loss can be caused by various factors, such as nutrient deficiency, hormonal changes, stress, diseases and drugs. If you do not know the cause of hair loss, consult a doctor or a trichologist for diagnosis.

4.2 Pass test:

If you suspect a nutrient deficiency, take blood tests to check the level of iron, zinc, vitamin D, biotin and other important nutrients. This will help you determine which additives you really need.

4.3 Choose quality products:

When choosing a dietary supplement, pay attention to the following factors:

• Composition: Check the composition of the product and make sure that it contains ingredients that are proven, effective for hair growth. Avoid products containing many artificial additives, dyes and flavors.
• Dosage: Make sure that the dosage of the ingredients corresponds to the recommended dosages. Do not exceed the recommended dose, as this can be dangerous to health.
• Reputation manufacturer: Choose products from famous and reliable manufacturers who have a good reputation. Study customer reviews and product ratings.
• Certification: Look for products that have certification from independent organizations such as NSF International or USP. This guarantees that the product meets the stated requirements and does not contain harmful substances.

4.4 Consult a doctor:

Before taking any dietary supplement, consult a doctor or a trichologist. They can help you choose a suitable product and dosage, as well as check if you have contraindications to receive additives.

4.5 Do not wait for instant results:

Hair growth is a slow process, so do not wait for instant results from receiving dietary supplements. It usually takes several months to see noticeable changes. Be patient and take additives regularly for a recommended period of time.

4.6 Combine the reception of dietary supplements with proper hair care:

Reception of dietary supplements is only one of the factors affecting hair health. To achieve the best results, combine the reception of additives with proper hair care, which includes:

• Healthy nutrition: Balanced diet, rich in protein, vitamins and minerals, is necessary for the health of the hair.
• Sufficient hydration: Drink enough water to maintain the moisturism of hair and scalp.
• Soft hair care: Use soft shampoos and air conditioners that do not contain aggressive chemicals. Avoid frequent use of a hairdryer, ironing and chemical curling.
• Sun protection: Protect the hair from the sun using hats or special hair products with SPF.
• Reducing stress: Manage stress using relaxation techniques, such as yoga, meditation or walking in nature.

Section 5: possible side effects and contraindications: precautions

Like any other additives, hair dietary supplements can cause side effects and have contraindications. It is important to know about possible risks and take precautions in order to avoid negative consequences.

5.1 General side effects:

• Digestive problems: Some dietary supplements, such as iron and zinc, can cause nausea, vomiting, constipation or diarrhea.
• Allergic reactions: Some people can be allergic to certain ingredients in dietary supplements. Allergic reactions can appear in the form of skin rashes, itching, urticaria or edema of the face and throat.
• Interaction with drugs: Some dietary supplements can interact with drugs by changing their effectiveness or causing side effects.
• Changing the results of laboratory tests: Some dietary supplements, such as biotin, can affect the results of laboratory tests, which can lead to an incorrect diagnosis.

5.2 Contraindications:

• Pregnancy and breastfeeding: Some dietary supplements are not recommended to be taken during pregnancy and breastfeeding, as they can be harmful to the child.
• Diseases: Some dietary supplements are contraindicated for people with certain diseases such as kidney, liver or heart diseases.
• Allergies: Do not take dietary supplements if you are allergic to any of its ingredients.
• Taking drugs: If you take any drugs, consult a doctor before taking dietary supplements to exclude possible interaction.

5.3 precautions:

• Consult a doctor: Before taking any dietary supplement, consult a doctor or pharmacist.
• Read the labels: Read the labels of products carefully and follow the instructions for use.
• Do not exceed the recommended dose: Do not exceed the recommended dose, as this can be dangerous to health.
• Watch your body: Carefully observe your body and pay attention to any side effects. If you notice any unusual symptoms, stop taking the dietary supplement and consult a doctor.
• Buy products from reliable manufacturers: Buy dietary supplements from famous and reliable manufacturers who have a good reputation.
• Tell the doctor about the admission of dietary supplements: Tell the doctor about the admission of dietary supplements, especially if you are going to take tests or undergo medical procedures.

Section 6: Alternative approaches to hair strengthening: Integrative approach

Bades are not the only solution to the problem of hair loss. There are other approaches that can be effective, especially in combination with the reception of dietary supplements. An integrative approach that combines various methods is often the most effective way to strengthen and hair growth.

6.1 Proper nutrition:

Balanced diet, rich in protein, vitamins and minerals, is necessary for the health of the hair. Use products rich in protein (meat, fish, eggs, legumes), iron (red meat, liver, spinach), zinc (meat, seafood, nuts), biotin (eggs, lives, nuts), vitamin D (oily fish, egg yolk) and vitamin C (citrus fruits, berries, pepper).

6.2 scalp care:

Healthy scalp is the basis for healthy hair. Regularly massage the scalp to improve blood circulation and stimulate hair growth. Use soft shampoos and air conditioners that do not contain aggressive chemicals. Avoid frequent shampooing, as this can overdose the scalp.

6.3 Stress reduction:

Chronic stress can lead to hair loss. Manage stress using relaxation techniques, such as yoga, meditation, walking in nature or hobbies.

6.4 sufficient sleep:

A sufficient sleep is necessary to restore the body and maintain hair health. Try to sleep at least 7-8 hours a day.

6.5 Physical activity:

Regular physical exercises improve blood circulation and contribute to hair growth.

6.6 External hair to strengthen hair:

There are various external products to strengthen hair, such as shampoos, air conditioners, masks, serums and oils. Some of these products contain ingredients that stimulate hair growth, strengthen hair follicles and improve the hair structure. Examples of such ingredients:

• Minoxidil: A drug that stimulates hair growth.
• Ketokonazole: An antifungal drug that can reduce the scalp inflammation and stimulate hair growth.
• Caffeine: A stimulator that can improve blood circulation in the scalp and stimulate hair growth.
• Plant extracts: Some plant extracts, such as Saw Palmetto palm extract, and nettle extract, can block the effect of dihydotestosterone (DGT), a hormone that plays a role in the development of androgenic alopecia.

6.7 Medical procedures:

In some cases, medical procedures can be required to treat hair loss, such as:

• Mesotherapy: The introduction of injections with vitamins, minerals and other nutrients into the scalp.
• Plasmolifting (PRP therapy): Introduction of injections with plasma rich in platelets into the scalp.
• Hair transplant: The surgical procedure in which hair follicles are transplanted from the donor zone to the hair loss zone.

The choice of treatment for hair loss depends on the cause of hair loss and the individual characteristics of the patient. It is important to consult a doctor or trichologist in order to determine the most suitable approach.

Section 7: The latest research and promising areas in the treatment of hair loss

Science does not stand still, and new studies are constantly conducted in the field of treatment for hair loss. In this section, we will consider the latest research and promising areas that can lead to the development of more effective methods of treating hair loss in the future.

7.1 Studies of stem cells:

Stem cells have the ability to differentiate into various types of cells, including hair follicles. Studies show that stem cells can be used to restore damaged hair follicles and stimulate the growth of new hair.

7.2 Gene therapy:

Gene therapy is a treatment method in which genes are introduced into the cells of the body to correct genetic defects or change the function of cells. Studies show that gene therapy can be used to treat androgenic alopecia by blocking the action of dihydrotestosterone (DGT) or stimulating the growth of hair follicles.

7.3 Development of new drugs:

The development of new drugs for the treatment of hair loss is continued, which have higher effectiveness and less side effects than existing drugs.

7.4 Studies of the microbioma of the scalp:

Microbia of the scalp is a set of microorganisms that live on the scalp. Studies show that a violation of the scalp microbioma can lead to hair loss. The development of methods for restoring a healthy microbioma of the scalp can become a promising direction in the treatment of hair loss.

7.5 Artificial intelligence and machine learning:

Artificial intelligence and machine learning can be used to analyze data about hair and scalp to develop more accurate methods of diagnosis and treatment of hair loss.

The latest research and promising areas in the treatment of hair loss open up new opportunities for the development of more effective methods of treating and improving the quality of life of people suffering from this problem.

This article provides a comprehensive and detailed overview of supplements for hair growth. It covers anatomy and physiology of hair, key nutrients, popular supplements with scientific evidence, selection criteria, potential side effects, alternative approaches, and future research directions. This detailed structure ensures that readers gain a thorough understanding of the topic and can make informed decisions about their hair care.