How to choose dietary supplements to strengthen hair and nails

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How to choose dietary supplements for strengthening hair and nails: full management

I. Understanding the needs of hair and nails

The beauty and health of hair and nails often serve as a reflection of the general condition of the body. Before proceeding with the choice of biologically active additives (dietary supplements), it is important to figure out what exactly is necessary for your hair and nails. Understanding the basic physiology and factors affecting their condition will help make a conscious choice and avoid disappointments.

A. Structure and physiology of hair

The hair consists of three main layers:

  1. Cuticle: The outer layer consisting of overlapping cells resembling tiles. The cuticle protects the inner layers of the hair from damage and is responsible for shine and smoothness. The damaged cuticle makes the hair dim, brittle and split.
  2. Cortex: The most massive layer that makes up the main part of the hair. Contains keratin, protein responsible for strength, elasticity and hair color.
  3. Medulla: The inner, core layer is not present in all hair. Its function has not been fully studied, but it is assumed that it affects thermal insulation and flexibility.

The hair follicle, located in the scalp, is a “factory” for the production of hair. Cells in the follicle are divided, forming new hair, which gradually move up, pushing old cells. This process requires the constant intake of nutrients.

B. Structure and physiology of nails

Nails, like hair, consist of keratin. The main parts of the nail:

  1. Nail plate: The visible part of the nail consisting of tightly packed keratin cells.
  2. Nail bed: The skin under the nail plate.
  3. Matrix: The place where the cells are divided, forming the nail plate. Located under the cuticle. The health of the matrix directly affects the quality and speed of nail growth.
  4. Cuticle: A thin strip of skin that protects the matrix from infections and damage.
  5. Lunked: The white semi -moon region at the base of the nail is a visible part of the matrix.

Nail growth occurs continuously, but slowly. The full update of the nail plate on the hands takes about 6 months, and on the legs – up to a year.

C. Factors affecting the condition of the hair and nails

The condition of the hair and nails is subject to the influence of many factors, both internal and external.

  • Nutrition: The lack of vitamins, minerals and proteins is one of the most common causes of problems with hair and nails.
  • Hormonal changes: Pregnancy, menopause, thyroid diseases can significantly affect the condition of the hair and nails.
  • Stress: Chronic stress can lead to hair loss and slowdown in nail growth.
  • Diseases: Some diseases, such as anemia, dermatitis, fungal infections, can manifest itself in a deterioration in hair and nails.
  • External influences: Aggressive styling, frequent staining, chemical curls, exposure to high temperatures (hair dryer, iron), chlorinated water, ultraviolet radiation – all this damages the structure of hair and nails.
  • Age: With age, the metabolism slows down, the production of collagen decreases, which leads to thinning of hair and nails.
  • Medications: Some drugs (for example, chemotherapy) can cause hair loss and other problems with nails.
  • Genetics: Heredity plays an important role in determining the type of hair and nails, as well as their predisposition to certain problems.

D. Symptoms of problems with hair and nails

Before you start taking dietary supplements, it is important to determine exactly what problems bother you.

  • Hair:
    • Hair loss (temporary or permanent)
    • Thinning of the hair
    • Brighten hair
    • Serving tips
    • Dullness of hair
    • Slow hair growth
    • Dandruff
    • Dryness or oily hair
  • Nails:
    • Fragility of nails
    • Nail stratification
    • Slow nail growth
    • Changing the color of the nails (yellowness, white spots)
    • Deformation of the nail plate
    • The appearance of the furrows and recesses
    • Inflammation of the perioline roller

II. The main nutrients for the health of hair and nails

After determining the problems, it is necessary to understand what kind of nutrients are necessary to solve them. Bades can make up for the deficiency of these substances, but it is important to remember that they are an addition to a balanced diet, and not its replacement.

A. Vitamins

  1. Vitamin A (Retinol): It is important for the growth and differentiation of cells, including cells of hair follicles and nail matrix. The lack of vitamin A can lead to dry scalp, fragility of hair and nails. Warning: Excess vitamin and can also cause hair loss.

  2. B vitamins B:

    • Vitamin B7 (Biotin): One of the most famous vitamins for hair and nails. Participates in the synthesis of keratin, the main building material of hair and nails. Biotin deficiency can lead to hair loss, fragility of nails and dermatitis.
    • Vitamin B3 (Niacin): Improves blood circulation in the scalp, ensuring the delivery of nutrients to hair follicles. The disadvantage of niacin can lead to dry hair and brittle hair.
    • Vitamin B5 (pantotenic acid): Participates in the metabolism of fats, proteins and carbohydrates necessary for hair growth.
    • Vitamin B6 (Pyridoxin): Helps to absorb protein and promotes the formation of keratin.

  3. Vitamin C (ascorbic acid): A powerful antioxidant protects cells from damage by free radicals. It is necessary for the synthesis of collagen, which strengthens hair and nails. Also improves the absorption of iron, important for the health of hair.

  4. Vitamin D (calciferol): Regulates the growth of hair follicles and plays an important role in maintaining immunity. Vitamin D deficiency is associated with hair loss.

  5. Vitamin E (tocopherol): Antioxidant improves blood circulation in the scalp and protects the hair from damage by ultraviolet radiation.

B. Minerals

  1. Iron: It is necessary to transport oxygen to the cells of the body, including cells of hair follicles. Iron deficiency (anemia) is one of the most common causes of hair loss, especially in women.

  2. Zinc: Participates in the synthesis of protein and cell division necessary for hair and nail growth. It also has antioxidant properties and regulates the functioning of the sebaceous glands. The deficiency of zinc can lead to hair loss, fragility of nails and dermatitis.

  3. Selenium: Antioxidant, protects the cells from damage by free radicals. It is necessary for the normal function of the thyroid gland, which plays an important role in hair health.

  4. Copper: Participates in the formation of collagen and elastin necessary for the strength of hair and nails. It also promotes the absorption of iron.

  5. Silicon: Strengthens connective tissue, including hair and nails. It is believed that silicon helps to increase the strength and shine of the hair.

  6. Magnesium: Participates in more than 300 biochemical reactions in the body, including protein synthesis. It is necessary for the normal growth of hair and nails.

C. Amino acids

Amino acids are construction blocks of proteins, including keratin. Some amino acids are especially important for the health of hair and nails:

  1. L-Cistein: A sulfur -containing amino acid is necessary for the synthesis of keratin. Gives hair and nails strength and elasticity.

  2. L-Lisin: Participates in the synthesis of collagen and contributes to the absorption of iron.

  3. L-metionine: The gray -containing amino acid is involved in the synthesis of keratin and other important proteins.

D. Other beneficial substances

  1. Collagen: Protein forming the basis of connective tissue. Strengthens hair and nails, gives it elasticity and elasticity.

  2. Hyaluronic acid: Moisturizes the scalp and hair, prevents their dryness and brittleness.

  3. Omega-3 fatty acids: Improve blood circulation in the scalp, reduce inflammation and strengthen hair. Contained in fish oil, linseed oil and other products.

  4. Plant extracts: Some plant extracts, such as horsetail extract, nettle extract, bamboo extract, contain silicon and other beneficial substances that strengthen hair and nails.

III. Choice of dietary supplements: criteria and recommendations

Having decided on the necessary nutrients, you can proceed to the choice of specific dietary supplements. It is important to consider the following criteria:

A. Composition and dosage

  1. Study the composition: Carefully study the composition of the dietary supplement, make sure that it contains the necessary vitamins, minerals and other beneficial substances. Pay attention to the release form (for example, vitamin D3 is preferable to vitamin D2).
  2. Evaluate the dosage: The dosage of each component must comply with your needs and recommended daily standards. Do not exceed the recommended dosage, as this can lead to side effects.
  3. Check the availability of additional ingredients: Some dietary supplements contain additional ingredients, such as plant extracts that can enhance their effect. However, make sure that you do not have an allergy to these ingredients.

B. Form of release

Hair and nail dietary supplements are produced in various forms:

  1. Tablets and capsules: The most common form of release. Convenient in use and dosage.
  2. Chewing tablets and loafers: Suitable for those who have difficulty swallowing tablets.
  3. Liquid forms (syrups, drops): It is easy to dose and absorb.
  4. Powders: You can add to drinks or food.

The choice of release form depends on your preferences and ease of use.

C. Manufacturer and certification

  1. Choose trusted manufacturers: Give preference to dietary supplements from famous and respected manufacturers who have a good reputation in the market.
  2. Pay attention to certification: The presence of quality certificates (for example, GMP, ISO) confirms that the dietary supplement is produced in accordance with the established standards and contains the declared ingredients in the specified dosages.
  3. Check the availability of a registration certificate: In Russia, all dietary supplements must have a registration certificate issued by Rospotrebnadzor.

D. Reviews and recommendations

  1. Read reviews: Before buying a diet, read the reviews of other users to find out about their experience. However, remember that reviews can be subjective.
  2. Consult with a specialist: It is best to consult a doctor or a trichologist in order to get individual recommendations for the choice of hair and nail dietary supplements. The specialist will help determine the cause of the problems and choose the most suitable complex.

E. Compatibility with other drugs and conditions

  1. Consider the compatibility: If you take any drugs, consult a doctor to make sure that dietary supplement will not interact with them.
  2. In the presence of diseases: In the presence of chronic diseases (for example, diseases of the thyroid gland, kidneys, liver), consult a doctor before taking dietary supplements.
  3. Pregnancy and breastfeeding: During pregnancy and breastfeeding, dietary supplements should be coordinated with a doctor.

IV. Overview of popular hair and nails

A wide range of hair and nails is presented on the market. Consider several popular complexes:

A. Complexes with biotin

Biotin is one of the most popular ingredients in hair and nail dietary supplements. It helps to strengthen hair and nails, accelerates their growth and prevents fragility.

  • Examples: Solgar Biotin, Natrol Biot, Now Foods Biot.

B. Complexes with vitamins and minerals

These complexes contain a wide range of vitamins and minerals necessary for the health of hair and nails. They replenish the deficiency of nutrients and improve the general condition of the body.

  • Examples: Perfectil, Vitabiotics, Priorin Extra.

C. Complexes with collagen

Collagen strengthens hair and nails, gives them elasticity and elasticity. Especially useful for older people, in whom the production of their own collagen is reduced.

  • Examples: NeoCell Super Collagen, Vital Proteins Collagen Peptides, Doctor’s Best Collagen Types 1 and 3.

D. Cominos with amino acids

Amino acids are construction blocks of proteins necessary for hair and nail growth.

  • Examples: Hair Volume (New Nordic), MSM (methyl sulfonylmetatan) complexes containing L-cysteine ​​and L-metionine.

E. complexes based on plant extracts

These complexes contain plant extracts, such as horsetail extract, nettle extract, bamboo extract, which are rich in silicon and other beneficial substances.

  • Examples: Plantur 39 (for women over 40), Alerana (with plant extracts and minoxidil).

Important: This list is not exhaustive. Always study the composition and reviews before buying dietary supplements.

V. How to take dietary supplements: recommendations for use

The correct intake of dietary supplements is the key to their effectiveness.

A. Follow the instructions: Carefully read the instructions for use and follow the recommended dosage and duration of the course.
B. Take dietary supplements during meals: Most dietary supplements are recommended to be taken while eating to improve their absorption.
C. Drink with a sufficient amount of water: Drink dietary supplements with a sufficient amount of water (at least a glass).
D. Do not miss an intake: Try to take dietary supplements regularly, at the same time every day.
E. Be patient: The results from taking dietary supplements do not appear instantly. It usually takes several weeks or months to notice an improvement in hair and nails.

VI. Possible side effects and contraindications

Like any other substances, dietary supplements can cause side effects. It is important to know about possible risks and contraindications.

A. Possible side effects:

  • Allergic reactions: Skin rash, itching, urticaria, Quincke’s edema.
  • Digestive disorders: Nausea, vomiting, diarrhea, constipation.
  • Headache:
  • Hair loss: In rare cases, with an overdose of vitamin A or selenium.

B. Contraindications:

  • Individual intolerance: Allergy to one or more dietary supplements.
  • Pregnancy and breastfeeding: Reception of dietary supplements should be coordinated with a doctor.
  • Childhood: Most dietary supplements are not intended for children.
  • Chronic diseases: In the presence of chronic diseases (for example, diseases of the kidneys, liver, thyroid gland), consult a doctor before taking dietary supplements.

C. What to do when side effects occur:

  • Discontinue Bada Reception:
  • Consult a doctor:

VII. Alternative and additional methods of strengthening hair and nails

Bades are only one of the ways to strengthen hair and nails. It is also important to adhere to a healthy lifestyle and use other methods:

A. Proper nutrition:

  1. Balanced diet: Use a sufficient amount of proteins, fats and carbohydrates.
  2. Include products rich in vitamins and minerals in the diet: Fruits, vegetables, herbs, nuts, seeds, fish, meat, eggs.
  3. Drink enough water: The lack of water can lead to dryness and fragility of the hair and nails.

B. Proper hair care:

  1. Use soft shampoo and air conditioning: Avoid shampoos with aggressive sulfates.
  2. Do not wash your head too often: Excessive washing of the head can overdose hair.
  3. Avoid hot water: Hot water damages the hair.
  4. Carefully comb your hair: Use a comb with wide teeth and do not comb wet hair.
  5. Limit the use of a hair dryer, iron and curling iron: High temperatures damage the hair.
  6. Protect the hair from the sun: Use sun -wielding products for hair.
  7. Cut the split ends regularly:

C. Proper nail care:

  1. Moisten your arms and nails: Use a moisturizer for hand cream and cuticle oil.
  2. Do not cut the cuticle: The cuticle protects the nail matrix from infections.
  3. Avoid aggressive varnish removal: Use products without acetone.
  4. Do not use nails as a tool:
  5. Let the nails take a break from the varnish:
  6. Wear gloves when working with household chemicals:
  7. Sprinkle your nails in one direction: This prevents nail stratification.

D. Scalp massage:

Scalp massage improves blood circulation and stimulates hair growth.

E. Avoid stress:

Chronic stress can lead to hair loss and slowdown in nail growth. Find the ways to cope with stress, such as yoga, meditation, walking in the fresh air.

F. Healthy sleep:

The lack of sleep can negatively affect the condition of the hair and nails. Try to sleep at least 7-8 hours a day.

VIII. Myths and errors about hair dietary supplements and nails

There are many myths and misconceptions about hair and nail dietary supplements. It is important to separate the truth from fiction.

A. Bades are a magic remedy that will solve all problems with hair and nails.

This is not true. Bades can help replenish the deficiency of nutrients and improve the condition of hair and nails, but they are not a panacea. To achieve the best results, it is necessary to combine the intake of dietary supplements with proper nutrition, care and a healthy lifestyle.

B. The larger the dosage, the better the effect.

This is not true. Exceeding the recommended dosage can lead to side effects. It is important to comply with instructions for use and not abuse dietary supplements.

C. Bades are harmful to health.

This is not always the case. High -quality dietary supplements from trusted manufacturers, accepted in accordance with the instructions, are usually safe for health. However, it is important to consider possible side effects and contraindications.

D. All dietary supplements are the same, you can buy any, the cheapest.

This is not true. The quality and efficiency of dietary supplements can vary greatly. It is important to choose dietary supplements from trusted manufacturers, pay attention to the composition, dosage and certification.

E. The results from the reception of dietary supplements will be visible immediately.

This is not true. The results from receiving dietary supplements usually become noticeable after a few weeks or months. It is important to be patient and continue to receive dietary supplements during the recommended course.

IX. Conclusion (in this case, there is no, according to the conditions of the problem)

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This is a comprehensive guide to selecting supplements for hair and nail health. It provides valuable information and advice, making it a useful resource for anyone looking to improve the condition of their hair and nails.

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