Daily hair loss is part of your scalp's natural renewal process. However, when it exceeds normal levels, it can have not only physical but also psychological repercussions. Fortunately, there are now effective dietary supplements for hair loss . This guide will tell you which nutrients really help and how you can get the most out of them for your hair.
Understanding the causes of hair loss
Before you resort to dietary supplements, it's important to understand the possible causes of your hair loss. These can be varied:
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Genetic hair loss : Inherited from the family and hormonally caused
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Nutrient deficiency : Lack of vitamins, minerals and trace elements
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Hormonal changes : pregnancy, menopause or thyroid problems
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Stress and psychological strain : Can lead to telogen effluvium
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Medications and treatments : Certain medications or therapies such as chemotherapy
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Diseases : Autoimmune diseases or skin problems
If problems persist, you should always seek medical advice to determine the exact cause. Dietary supplements can be helpful, but they are not a substitute for professional diagnosis.
Important nutrients for healthy hair growth
Various micronutrients play a key role in the health of your hair. The following vitamins and minerals can contribute to improving your hair's appearance through targeted supplementation:
Biotin (vitamin B7)
Biotin, also known as the "hair vitamin," is one of the best-known dietary supplements for hair loss. It contributes to the maintenance of normal hair and, in cases of deficiency, can promote hair growth . Biotin is involved in the formation of the hair protein keratin and can strengthen hair from within.
zinc
Zinc is an essential trace element responsible for numerous metabolic processes in the body. It contributes to the maintenance of normal hair , but zinc deficiency can lead to hair loss. Zinc plays an important role in cell division and hair follicle growth.
selenium
This trace element acts as an antioxidant and protects hair follicles from oxidative stress. Selenium can contribute to the maintenance of normal hair and is often included in hair supplements in combination with other nutrients.
iron
An iron deficiency can lead to increased hair loss, as iron is responsible for oxygen transport in the blood. Women with heavy periods, in particular, can benefit from iron supplementation if a deficiency has been confirmed.
Vitamin B complex
The B vitamins (B1, B2, B3, B5, B6, B12) support energy metabolism and are important for cell growth, including hair follicles. They can improve blood circulation in the scalp and thus support hair growth.
Vitamin D
Vitamin D deficiency is often associated with hair loss. The "sunshine vitamin" can promote the regeneration of hair follicles and regulate the immune system, which can be helpful in certain forms of hair loss.
Omega-3 fatty acids
These healthy fats can reduce inflammation and improve blood circulation to the scalp. They also moisturize the hair follicles, contributing to shiny, strong hair.
Amino acids
Amino acids such as L-lysine, L-cysteine, and L-methionine are the building blocks of the hair protein keratin. They can support hair growth and improve hair structure.
The most effective dietary supplements against hair loss
Complex hair vitamins
Multivitamin supplements specifically for hair can provide a comprehensive supply of all essential nutrients. These typically contain a combination of B vitamins (especially biotin), zinc, selenium, and other micronutrients. The synergistic effect of these ingredients can improve hair growth and texture.
When choosing a hair vitamin supplement, it's important to pay attention to the dosage and quality of the ingredients. Premium products like those from Nutrador® offer optimal bioavailability and are free of unnecessary additives.
Biotin supplements
Biotin supplements are among the most popular dietary supplements for hair loss. Biotin can support keratin production and thus contribute to stronger hair. Targeted supplementation can be particularly effective in cases of proven biotin deficiency.
The dosage of biotin supplements varies depending on the product and individual needs. Higher dosages of 2,500 to 5,000 µg daily are often recommended for a hair treatment, while the daily requirement for healthy adults is only 30 to 60 µg.
Zinc and selenium combinations
The combination of zinc and selenium in one supplement can be particularly effective, as both trace elements complement each other in their effects. Zinc and selenium contribute to the maintenance of normal hair and can reduce oxidative stress, which can contribute to hair loss.
When taking zinc, it is important not to exceed the recommended daily dose, as excessive amounts can impair the body's copper balance. Zinc nutraceuticals from Nutrador® are optimally dosed to ensure safe and effective use.
Collagen preparations
Collagen is an important component of the hair structure and can support hair growth. Collagen peptides are more easily absorbed by the body and stimulate the body's own collagen production. This can lead to stronger and more resilient hair.
Collagen is often offered in combination with other nutrients such as vitamin C, as vitamin C contributes to normal collagen formation. Regular intake of collagen supplements can improve not only hair health but also skin and nail quality.
Plant extracts
Certain plant extracts can promote hair growth and reduce hair loss. The most effective plant extracts include:
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Millet extract : Rich in silicon, which is important for hair structure
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Nettle extract : Can improve blood circulation in the scalp
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Saw palmetto extract : Can help with hormonal hair loss
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Bamboo extract : Contains silicon, which strengthens the hair structure
Herbal dietary supplements can be a natural alternative or complement to synthetic preparations. Nutrador® relies on high-quality plant extracts that are preserved in their natural form and can be optimally utilized by the body.
The correct use of dietary supplements
To achieve optimal results, you should consider the following points when taking dietary supplements for hair loss:
Consistency is key : Supplements must be taken regularly and over a long period of time, usually at least 3-6 months, to achieve visible results.
Follow the dosage recommendations : Do not exceed the recommended daily dose, as this may cause unwanted side effects.
Choose quality products : High-quality products such as those from Nutrador® ensure a high degree of purity and optimal bioavailability of the ingredients.
Combine with a balanced diet : Dietary supplements can complement, but not replace, a healthy, nutrient-rich diet.
Be patient : Renewing the hair cycle takes time. Initial improvements may be visible after 3 months, but for optimal results, use should be continued for at least 6 months.
Further measures against hair loss
In addition to taking supplements, there are other measures you can take to combat hair loss:
Healthy eating
A balanced, nutrient-rich diet is the foundation for healthy hair. Pay particular attention to the consumption of:
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Protein-rich foods (meat, fish, legumes)
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Fruits and vegetables for important vitamins and antioxidants
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Whole grain products for B vitamins
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Healthy fats, especially omega-3 fatty acids (fish, nuts, flaxseed)
Gentle hair care
Your daily hair care routine can have a big impact on the health of your hair:
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Use mild, sulfate-free shampoos
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Do not wash your hair too often to preserve the scalp's natural oils
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Avoid strong heat exposure from hair dryers, straighteners or curling irons
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Massage your scalp regularly to promote blood circulation
Stress reduction
Stress can be a major factor in hair loss. Therefore, incorporate relaxation techniques into your daily routine:
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Regular exercise and sport
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Sufficient sleep and rest
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Meditation or breathing exercises
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Balance between work and leisure
Conclusion: Holistic approach for healthy hair
Fighting hair loss requires a holistic approach. High-quality nutritional supplements like those from Nutrador® can provide valuable support, especially when combined with a healthy lifestyle.
Keep in mind, however, that patience is key. The hair growth cycle lasts several months, and improvements don't happen overnight. However, consistent supplementation combined with a balanced diet, gentle hair care, and stress reduction can lead to thicker, stronger hair in the long run.
If you experience persistent hair loss problems, you should always seek medical advice to determine the underlying cause and initiate targeted treatment. Dietary supplements can be an effective complement to medical treatment, but they are not a substitute for professional care.
Legal notice regarding health information:
Our information is for general information purposes only and does not replace medical advice. Food supplements are not a substitute for a balanced diet and a healthy lifestyle. Health claims regarding food supplements must comply with the Health Claims Regulation (EC) No. 1924/2006 and be approved by the European Food Safety Authority (EFSA). If you have any health concerns or questions, please consult a doctor.
