Bad for the health of hair and nails in women

Section 1: Fundamentals of Hair and Nail Health in Women

1. 1 Anatomy and physiology of the hair.

   1. 1. 1 Hair structure: cuticle, bark and core.

      The cuticle is an outer protective layer of hair consisting of overlapping scales, like a tile on the roof. She is responsible for the shine and smoothness of her hair. Damage to the cuticle leads to dullness, brittleness and split ends. The condition of the cuticle directly depends on nutrition, moisturizing and hair care. Frequent use of thermal devices (hair dryer, iron), chemical curls or staining damage the cuticle, making the hair vulnerable.

   2. 1. 2 Hair bark: content of keratin and pigment.

      The bark, or cortex, makes up the main mass of the hair and consists of keratin – protein, which gives hair strength and elasticity. The cortex also contains a melanin pigment that determines the color of the hair. The destruction of keratin leads to loss of strength and elasticity, making the hair brittle and prone to damage. The effect of ultraviolet radiation, chemicals and high temperatures damages keratin, which leads to a change in the structure of the hair.

   3. 1. 3 Hair core: its role and structural features.

      The core, or Medulla, is the central layer of hair. It is not present in all hair, especially in thin hair, it may not be. The functions of the core have not been fully studied, but it is assumed that it plays a role in transporting nutrients and maintaining the structure of the hair.

   4. 1. 4 Hair growth cycle: anagen, katagen, telogen.

      The hair growth cycle consists of three phases: anagen (growth phase), katagen (phase of transition) and a bodyogen (resting phase and loss). Anagen lasts from 2 to 7 years and determines the length of the hair. Katagen lasts about 2-3 weeks, during this phase, hair growth ceases. Telogen lasts about 3 months, during this phase of the hair falls, and new hair begins to grow in its place. Violation of the hair growth cycle can lead to hair loss (alopecia).

   5. 2 Anatomy and physiology of nails.

      1. 2. 1 structure of the nail: nail plate, nail bed, matrix.

         The nail plate is the visible part of the nail consisting of keratin. It protects the fingertips from damage. The nail bed is the skin under the nail plate to which it is attached. Matrix is ​​the root of the nail located under the cuticle. In the matrix, cells are divided, which leads to growth of the nail. Damage to the matrix can lead to deformation of the nail or to stop its growth.

      2. 2. 2 Nail growth rate and factors affecting it.

         Nails grow at a speed of about 3 mm per month. The growth rate of nails depends on the age, gender, nutrition, state of health and season. In young people, nails grow faster than in the elderly. In summer, nails grow faster than in winter. Nail injuries and some diseases can slow down the growth of nails.

      3. 2. 3 The composition of the nail plate: keratin, trace elements.

         The nail plate consists mainly of keratin, and also contains trace elements, such as calcium, zinc, iron and selenium. These trace elements are necessary for the health of nails and their normal growth. The disadvantage of trace elements can lead to brittleness, stratification and other problems with nails.

2. 3 factors affecting the health of hair and nails.

   1. 3. 1 Nutrition: the role of vitamins and minerals.

      Food plays a key role in the health of hair and nails. Vitamins and minerals, such as B vitamins, vitamin D, vitamin E, biotin, iron, zinc, selenium and magnesium, are necessary for the normal growth and development of hair and nails. The lack of these substances can lead to hair loss, fragility of nails, dry skin and other problems.

   2. 3. 2 hormonal background: the effect of estrogens, androgens, thyroid hormones.

      Hormonal background has a significant effect on the health of hair and nails. Estrogens contribute to hair growth and strengthening nails. Androgens (male sex hormones) can cause hair loss according to the male type (androgenic alopecia). The thyroid hormones regulate the metabolism, and their deficiency (hypothyroidism) can lead to hair loss, fragility of nails and dry skin.

   3. 3. 3 stress and its consequences.

      Chronic stress negatively affects the health of hair and nails. Stress can lead to hair loss (heterogene alopecia), slowing down the growth of nails, the appearance of white spots on the nails (leikonichia) and other problems. During stress, the body produces cortisol, which can violate the normal hair growth cycle and reduce the absorption of nutrients.

   4. 3. 4 External factors: ultraviolet radiation, chemicals, thermal exposure.

      External factors, such as ultraviolet radiation, chemicals (hair paints, nail polishes, chemical curls), thermal effects (hair dryer, iron, curling) can damage hair and nails. Ultraviolet radiation destroys keratin, making hair dry and brittle. Chemicals and thermal exposure damage the hair cuticle and the nail plate, which leads to their damage.

   5. 3. 5 Age: age -related changes in the structure of hair and nails.

      With age, the structure of hair and nails undergoes changes. The hair becomes thinner, dry and gray. The nails become thinner, grow more brittle and more slowly. This is due to a decrease in the production of collagen, keratin and other substances necessary for the health of hair and nails.

Section 2: common problems with hair and nails in women

2. 1 Hair problems.

   1. 1. 1 hair loss (alopecia): types, causes, diagnosis.

      Hair loss (alopecia) is a common problem that many women face. There are various types of alopecia, each of which has its own causes and features. Androgenic alopecia is a hair loss associated with hormonal changes and hereditary predisposition. Telegnum alopecia is a hair loss caused by stress, illness, pregnancy or medication. Focal alopecia is an autoimmune disease in which the hair falls out in separate areas of the head. To diagnose the cause of hair loss, you must consult a trichologist who will conduct an examination, prescribe tests and determine the most effective treatment.

   2. 1. 2 brittleness and dry hair: factors, care.

      Breeding and dry hair are common problems caused by a lack of moisture, damage to the cuticle and other factors. Frequent use of thermal devices, chemical curls, staining and exposure to ultraviolet radiation damage the hair cuticle, making it dry and brittle. To care for dry and brittle hair, it is necessary to use moisturizing shampoos and air conditioners, regularly make hair masks and avoid frequent use of thermal devices and chemical procedures.

   3. 1. 3 Serving tips: causes, treatment, prevention.

      Serving tips is the breakdown of the hair at the end caused by damage to the cuticle. The causes of split ends are a lack of moisture, frequent use of thermal devices, chemical curls, staining and mechanical damage (for example, combing wet hair). Treatment of split ends is regular cutting the ends of the hair. Prevention of split ends is the use of moisturizers, avoiding frequent use of thermal devices and chemical procedures, as well as careful combing of hair.

   4. 1. 4 dandruff: types, causes, treatment.

      Dandruff is the peeling of the scalp caused by the malassezia globosa fungus. There are two types of dandruff: dry and fat. Dry dandruff manifests itself in the form of small white scales, which easily crumble from the head. Fat dandruff manifests itself in the form of large yellowish scales that stick to the scalp and hair. Dandruff treatment is the use of special shampoos and products containing antifungal components. In severe cases, a dermatologist consultation may be required.

   5. 1. 5 oily hair: causes, care.

      Bold hair is hair that quickly becomes oily at the roots, due to the increased activity of the sebaceous glands of the scalp. The causes of oily hair are a genetic predisposition, hormonal changes, malnutrition and improper hair care. To care for oily hair, it is necessary to use special shampoos for oily hair, avoid frequent wash of the head and do not apply air conditioning to the hair roots.

3. 2 problems with nails.

   1. 2. 1 fragility and stratification of nails: causes, care.

      Breaking and stratification of nails are common problems caused by a lack of moisture, damage to the nail plate and other factors. Frequent use of nail polishes, lickens, working with chemicals and nail injury damage the nail plate, making it with a brittle and relaxing. To care for brittle and relaxing nails, it is necessary to use moisturizers and nail oils, avoid frequent use of nail polish and removal products, as well as wear gloves when working with chemicals.

   2. 2. 2 white spots on the nails (leakonichia): causes, treatment.

      White spots on the nails (leakonichia) is a change in the color of the nail plate, which manifests itself in the form of white dots or stripes. The causes of leukonichia are nail injuries, a lack of zinc or calcium, fungal infections and some diseases. In most cases, leukonichia does not require special treatment and passes on its own as the nail grows. However, if leakonichia is accompanied by other symptoms, you must consult a doctor.

   3. 2. 3 fungal nail infections (onychomycosis): causes, treatment.

      Fungal nail infections (onychomycosis) are infectious diseases of the nails caused by fungi. Onychomycosis is manifested in the form of changes in the color, shape and structure of the nail plate. The nail can become thick, brittle, delaying and yellowish or brownish. Treatment of onychomycosis is the use of antifungal drugs that can be in the form of ointments, varnishes or tablets. Treatment of onychomycosis can be long and require patience.

   4. 2. 4 Smuships of the nail: causes, treatment, prevention.

      The growing of the nail is a growing edge of the nail plate in the soft tissues of the finger. The causes of the nail is an incorrect haircut of nails, wearing tight shoes, nail injury and fungal infections. Survival of the nail causes pain, inflammation and can lead to infection. Treatment of a nail growing is conservative treatment (baths, ointments) or surgical intervention. Prevention of a nail growing is a correct haircut of nails (directly, without opening the edges), wearing comfortable shoes and timely treatment of fungal infections.

   5. 2. 5 Yellowing nails: causes, care.

      Yellowing of the nails is a change in the color of the nail plate, which can be caused by various factors. The causes of yellowing of nails are the frequent use of nail polishes, smoking, fungal infections, some diseases and taking drugs. To care for yellowed nails, it is necessary to use whitening nail polishes, avoid smoking and treat fungal infections in a timely manner.

Section 3: Bad for the health of hair and nails: review of popular ingredients

3. 1 vitamins.

   1. 1. 1 Vitamin A: role, sources, dosage.

      Vitamin A is a fat -soluble vitamin that is necessary for the health of the skin, hair and nails. Vitamin A contributes to the growth and renewal of cells, supports the health of the mucous membranes and improves vision. Sources of vitamin A are liver, eggs, dairy products, carrots, pumpkin and spinach. The recommended daily dose of vitamin A for women is 700 mcg. An overdose of vitamin A can be toxic and lead to side effects, such as nausea, headache and hair loss.

   2. 1. 2 B vitamins: (B1, B2, B3, B5, B6, B7, B9, B12): the role of each vitamin, sources, dosage.

      B vitamins are water -soluble vitamins that play an important role in energy exchange, the work of the nervous system and the health of the skin, hair and nails.

      • Vitamin B1 (thiamine): necessary for carbohydrate metabolism and operation of the nervous system. Sources: pork, legumes, nuts. Recommended daily dose: 1.1 mg.
      • Vitamin B2 (Riboflavin): It is necessary for energy metabolism and health of the skin and mucous membranes. Sources: dairy products, eggs, meat, green vegetables. Recommended daily dose: 1.1 mg.
      • Vitamin B3 (NIACIN): It is necessary for the energy exchange and operation of the nervous system. Sources: meat, fish, poultry, peanuts. Recommended daily dose: 14 mg.
      • Vitamin B5 (pantothenic acid): necessary for energy exchange and synthesis of hormones. Sources: meat, eggs, dairy products, vegetables. Recommended daily dose: 5 mg.
      • Vitamin B6 (pyridoxine): necessary for protein exchange and operation of the nervous system. Sources: meat, fish, poultry, bananas, potatoes. Recommended daily dose: 1.3 mg.
      • Vitamin B7 (BIOTIN): It is necessary for the health of hair, skin and nails. Sources: eggs, liver, nuts, seeds. Recommended daily dose: 30 μg.
      • Vitamin B9 (folic acid): necessary for the synthesis of DNA and cell division. Sources: green vegetables, legumes, citrus fruits. Recommended daily dose: 400 mcg.
      • Vitamin B12 (cobalamin): necessary for the work of the nervous system and hematopoiesis. Sources: meat, fish, eggs, dairy products. Recommended daily dose: 2.4 mcg. The lack of vitamins of group B can lead to hair loss, fragility of nails, dry skin and other problems.
   3. 1. 3 Vitamin C: role, sources, dosage.

      Vitamin C is a water -soluble vitamin, which is a powerful antioxidant and is necessary for collagen synthesis. Vitamin C protects the cells from damage by free radicals, strengthens the immune system and helps healing wounds. Sources of vitamin C are citrus fruits, berries, pepper and green vegetables. The recommended daily dose of vitamin C for women is 75 mg.

   4. 1. 4 Vitamin D: role, sources, dosage.

      Vitamin D is a fat -soluble vitamin that is necessary for the health of bones, immune system and skin. Vitamin D helps the absorption of calcium and phosphorus, regulates cell growth and strengthens the immune system. Sources of vitamin D are fat fish, eggs, dairy products and sunlight. The recommended daily dose of vitamin D for women is 600 IU.

   5. 1. 5 Vitamin E: role, sources, dosage.

      Vitamin E is a fat -soluble vitamin, which is a powerful antioxidant and protects the cells from damage by free radicals. Vitamin E improves blood circulation, promotes wound healing and supports the health of the skin and hair. Sources of vitamin E are vegetable oils, nuts, seeds and green vegetables. The recommended daily dose of vitamin E for women is 15 mg.

4. 2 minerals.

   1. 2. 1 Iron: role, sources, dosage, connection with hair loss.

      Iron is a mineral that is necessary for the transfer of oxygen in the blood and the normal functioning of the body. The lack of iron (iron deficiency anemia) can lead to fatigue, weakness, headache and hair loss. Iron sources are red meat, poultry, fish, legumes and green vegetables. The recommended daily dose of iron for women is 18 mg.

   2. 2. 2 zinc: role, sources, dosage, influence on hair and nail growth.

      Zinc is a mineral that is necessary for the immune system, cell growth and wound healing. Zinc also plays an important role in the health of hair and nails. The lack of zinc can lead to hair loss, fragility of nails and dry skin. Sources of zinc are meat, poultry, seafood, nuts and seeds. The recommended daily zinc dose for women is 8 mg.

   3. 2. 3 selenium: role, sources, dosage, antioxidant properties.

      Selenium is a mineral that is a powerful antioxidant and protects the cells from damage to free radicals. Selenium is also necessary for the thyroid gland and the immune system. Sources of Selena are seafood, meat, poultry, Brazilian nuts and sunflower seeds. The recommended daily dose of selenium for women is 55 μg.

   4. 2. 4 magnesium: role, sources, dosage, influence on stress.

      Magnesium is a mineral that is necessary for the work of muscles, nervous system and bones. Magnesium also helps regulate blood sugar and blood pressure. The lack of magnesium can lead to stress, fatigue, headache and muscle spasms. Sources of magnesium are green vegetables, nuts, seeds, legumes and whole grains. The recommended daily dose of magnesium for women is 310-320 mg.

   5. 2. 5 calcium: role, sources, dosage, connection with nail strength.

      Calcium is a mineral that is necessary for the health of bones and teeth. Calcium also plays an important role in the work of muscles, nervous system and blood coagulation. The lack of calcium can lead to fragility of nails, osteoporosis and other problems. Calcium sources are dairy products, green vegetables, fish and tofu. The recommended daily dose of calcium for women is 1000 mg.

5. 3 other useful ingredients.

   1. 3. 1 BIOTIN: role, sources, dosage, efficiency research.

      Biotin (vitamin B7) is a water -soluble vitamin that is necessary for the health of hair, skin and nails. Biotin contributes to the synthesis of keratin – protein, which is the main building material of hair and nails. The disadvantage of biotin can lead to hair loss, fragility of nails and dry skin. Sources of biotin are eggs, liver, nuts, seeds and avocados. The recommended daily dose of biotin is 30 mcg. Studies have shown that additives with biotin can improve the condition of hair and nails in people with a deficiency of biotin.

   2. 3. 2 collagen: types, sources, dosage, influence on the structure of hair and nails.

      Collagen is a protein that is the main component of connective tissue in the body. Collagen plays an important role in the health of the skin, hair, nails, joints and bones. There are various types of collagen, each of which performs its own functions. Collagen type I and III are the main components of the skin, hair and nails. Type II collagen is the main component of cartilage. Sources of collagen are the bones, skin and cartilage of animals. Addresses with collagen can improve skin elasticity, strengthen hair and nails and reduce joint pain. The recommended collagen dosage is 10-20 grams per day.

   3. 3. 3 hyaluronic acid: role, sources, dosage, hydration of hair and nails.

      Hyaluronic acid is a substance that is naturally present in the skin, hair and joints. Hyaluronic acid has the ability to retain water, which makes it an excellent moisturizing agent. Hyaluronic acid helps moisturize the skin, hair and nails, making them more healthy and elastic. Sources of hyaluronic acid are the skin and cartilage of animals. Addresses with hyaluronic acid can improve skin moisturizing, wrinkles and strengthen hair and nails. The recommended dosage of hyaluronic acid is 120-240 mg per day.

   4. 3. 4 L-cysteine: role, sources, dosage, building material for keratin.

      L-cysteine ​​is an amino acid that is a building material for keratin-a protein, which is the main component of hair and nails. L-cysteine ​​helps strengthen hair and nails, improve their structure and accelerate growth. L-cysteine ​​sources are meat, poultry, fish, eggs and dairy products. Addments with L-cystein can improve the condition of hair and nails. The recommended dosage of L-cysteine ​​is 500-1000 mg per day.

   5. 3. 5 silicon: role, sources, dosage, influence on the strength of hair and nails.

      Silicon is a mineral that plays an important role in the health of bones, skin, hair and nails. Silicon helps strengthen the bones, improve skin elasticity, strengthen hair and nails and accelerate their growth. Silicon sources are vegetables, fruits, cereals and beer. Silicon supplements can improve the condition of hair and nails. The recommended silicon dosage is 10-40 mg per day.

Section 4: How to choose dietary supplements for the health of hair and nails

4. 1 Definition of needs: what problems need to be solved.

   Before choosing dietary supplements for the health of hair and nails, it is necessary to determine what specific problems you want to solve. Do you have hair? Are your nails brittle and relaxed? Is your skin dry and peeling? The answers to these questions will help you choose dietary supplements containing ingredients that are most effective for solving your specific problems.

5. 2 Study of the composition: pay attention to the dosage of ingredients.

   After you have determined your needs, carefully study the composition of the dietary supplements that interest you. Pay attention to the dosage of the ingredients. It is important that the dosage of the ingredients corresponds to the recommended daily doses. Too low dosage of ingredients can be ineffective, and too high dosage can be harmful.

6. 3 The manufacturer’s choice: company reputation, quality certificates.

   Choose dietary supplements from reliable manufacturers with a good reputation. Check if the company has quality certificates, such as GMP (Good Manoufacturing Practice). The presence of quality certificates guarantees that dietary supplements are made in accordance with quality and safety standards.

7. 4 Form of release: tablets, capsules, liquid forms.

   Dietary supplements for the health of hair and nails are available in various forms: tablets, capsules, liquid forms. Choose the form of release, which is most convenient for you. Liquid forms of dietary supplements are usually absorbed faster than tablets and capsules.

8. 5 Consumer reviews: what others say about a particular product.

   Before buying dietary supplements, read the reviews of other consumers about a particular product. Consumer reviews can give you an idea of ​​how effective the product is and whether it has any side effects.

9. 6 Consultation with a doctor: especially in the presence of chronic diseases.

   If you have any chronic diseases, such as diabetes, thyroid diseases or autoimmune diseases, consult your doctor before taking dietary supplements for the health of hair and nails. The doctor can help you choose dietary supplements that are safe for you and do not interact with your medicines.

Section 5: Recommendations for the use of dietary supplements and a combination with other care methods

5. 1 Rules for administration: intake time, combination with food, interaction with drugs.

   It is important to comply with the rules for receiving dietary supplements indicated on the packaging. Some dietary supplements are best taken while eating to improve their absorption. Other dietary supplements are best taken on an empty stomach. Some dietary supplements can interact with medicines, so before taking them it is necessary to consult a doctor.

6. 2 Duration of the course: when to expect the first results.

   The duration of the course of admission of dietary supplements can vary depending on the specific product and your individual needs. Typically, the first results can be expected after 2-3 months of receiving dietary supplements. It is important to remember that dietary supplements are not an instant decision, and to achieve the desired results, it is necessary to take them regularly and for a long time.

7. 3 combination with proper nutrition: diet rich in vitamins and minerals.

   To achieve the best dietary results for the health of hair and nails, it is necessary to combine with proper nutrition. Your diet should be rich in vitamins, minerals and proteins. Include fruits, vegetables, whole grain products, low -fat meat, fish and dairy products in your diet.

8. 4 Hair and nail care: the choice of correct shampoos, air conditioners, nail polishes.

   In addition to taking dietary supplements and proper nutrition, it is important to properly take care of hair and nails. Choose shampoos and air conditioners that are suitable for your hair type. Use soft nail varnishes and remedies for removing varnish without acetone. Moisten your hair and nails regularly.

9. 5 Avoiding bad habits: smoking, alcohol.

   Bad habits, such as smoking and drinking alcohol, negatively affect the health of hair and nails. Smoking worsens blood circulation, which leads to a deterioration in hair and nails. Alcohol dehydrates the body, which leads to dry skin, hair and nails.

10. 6 Protection against external factors: ultraviolet radiation, chemicals.

    Protect your hair and nails from the effects of external factors, such as ultraviolet radiation and chemicals. Wear a headdress in sunny weather. Use gloves when working with chemicals.

Section 6: possible side effects and contraindications

6. 1 individual intolerance: allergic reactions.

   Some people may have individual intolerance to certain ingredients contained in dietary supplements. Individual intolerance can manifest itself in the form of allergic reactions, such as skin rash, itching, urticaria, quinca edema. If you have any allergic reactions after taking a dietary supplement, stop taking it and consult a doctor.

7. 2 overdose: symptoms and consequences.

   An overdose of vitamins and minerals can be harmful to health. It is important to observe the recommended dosage indicated on the package of the dietary supplement. Symptoms of overdose can vary depending on a specific ingredient. For example, an overdose of vitamin A can lead to nausea, headache and hair loss. An overdose of iron can lead to constipation, nausea and vomiting.

8. 3 interaction with drugs.

   Some dietary supplements can interact with drugs. For example, vitamin K can reduce the effectiveness of anticoagulants (drugs that thin blood). St. John’s wort can interact with antidepressants and contraceptives. Before taking dietary supplements, you need to consult a doctor, especially if you take any drugs.

9. 4 Contraindications: pregnancy, lactation, certain diseases.

   Some dietary supplements are contraindicated during pregnancy, lactation and certain diseases. For example, vitamin A in large doses can be harmful to the fetus. St. John’s wort is contraindicated during pregnancy and lactation. Before taking dietary supplements, you need to consult a doctor, especially if you are pregnant, breastfeed or suffer from any disease.

10. 5 Influence on hormonal background (in rare cases).

    In rare cases, some dietary supplements can affect hormonal background. For example, soya contains phytoestrogens that can imitate the effect of estrogen in the body. Before taking dietary supplements containing phytoestrogens, you need to consult a doctor, especially if you have diseases associated with hormonal background, such as endometriosis or uterine fibroids.

Section 7: Review of popular brands and products in the market

7. 1 selection criteria: the quality of ingredients, efficiency, reviews.

   When choosing dietary supplements for the health of hair and nails, it is important to pay attention to the quality of the ingredients, the effectiveness and reviews of consumers. High -quality dietary supplements contain ingredients in optimal dosages and do not contain harmful additives. The effectiveness of dietary supplements is confirmed by clinical research and positive reviews of consumers.

8. 2 examples of popular brands: Solgar, Nature’s Bounty, Now Foods, Rainbow Light.

   On the market there are many brands of dietary supplements for the health of hair and nails. Some of the popular brands:

   • SOLGAR: known for its high quality ingredients and a wide range of products.
   • Nature’s Bounty: offers affordable dietary supplements with a wide range of ingredients.
   • Now Foods: produces organic and vegetarian dietary supplements.
   • Rainbow Light: offers dietary supplements containing whole products and plant extracts.

9. 3 Review of specific products: composition, advantages, disadvantages.

   • Solgar Skin, Nails & Hair Formula: contains MSM, red algae, vitamin C and zinc. Advantages: improves the condition of the skin, hair and nails. Disadvantages: relatively high price.
   • Nature’s Bounty Optimal Solutions Hair, Skin & Nails Gummies: contains biotin, vitamin E and vitamin C. Advantages: convenient release form, pleasant taste. Disadvantages: High sugar content.
   • Now Foods Biotin: contains a high dose of biotin. Advantages: Available price is effective in case of biotin deficiency. Disadvantages: does not contain other ingredients.
   • Rainbow Light Complete Beauty Multivitamin: contains vitamins, minerals and plant extracts. Advantages: A comprehensive approach to beauty contains whole products. Disadvantages: High price.

10. 4 Comparison of prices and availability.

    Prices for dietary supplements for the health of hair and nails can vary depending on the brand, composition and form of release. Bades from famous brands are usually more expensive than dietary supplements from less known brands. Accessibility