Hair care: the most effective dietary supplements

Hair is far more than a simple aesthetic attribute. It reflects our overall health and testifies to our lifestyle habits. But to take proper care of it, it is essential to understand its composition, the factors that influence its quality, and the available solutions to keep it healthy.

Hair structure

Each hair is a complex keratinized structure that grows from the hair follicle, a cavity located in the dermis. The hair itself is composed of three main layers: • The cuticle, the outer protective layer formed of overlapping scales, provides a barrier against external aggressions. A healthy cuticle is synonymous with shiny hair. • The cortex, which represents the main part of the hair, contains proteins (notably keratin) and melanin pigments responsible for hair color. • The medulla, at the center of the hair, is sometimes absent and plays a minor role in hair structure. The hair follicle is connected to the vascular network, supplying the hair with the nutrients necessary for growth. This process follows a cycle with three phases: the growth phase (anagen), the transition phase (catagen), and the resting phase (telogen).

Premature graying

Graying is a natural phenomenon related to the decreased production of melanin. However, factors such as stress, vitamin B12 deficiency, or metabolic disorders can accelerate this process. The accumulation of hydrogen peroxide (linked to oxidative stress) in hair follicles also plays a role, by inhibiting melanin synthesis. An antioxidant-rich diet can slow this process.

Alopecia or hair loss

Hair loss, whether temporary or chronic, is influenced by genetic, hormonal, or environmental factors. Hormonal imbalances, stress, and a deficiency in iron or zinc are among the main causes. Androgenetic alopecia, in particular, is related to the sensitivity of follicles to androgen hormones.

Essential nutrients

Hair requires a set of essential nutrients to maintain its health, vitality, and appearance. Among proteins, keratin plays a fundamental role, and its integrity depends on an adequate supply of essential amino acids. Biotin, also known as vitamin B8, is essential for keratin synthesis, and although deficiency is rare in Western diets, it can lead to hair loss or brittle texture. Iron, essential for the oxygenation of follicles, is often associated with hair loss when deficient. This deficiency is particularly common in women with heavy menstruation or in people following low-meat diets. Vitamin C, for its part, facilitates iron absorption and contributes to the synthesis of collagen, a key component of the scalp. Vitamins D and E provide additional support. Vitamin D is involved in the growth cycle of follicles and its deficiency is linked to conditions such as alopecia. Vitamin E, thanks to its antioxidant properties, protects follicle cells against oxidative stress. Trace elements like zinc and selenium also play crucial roles. Zinc participates in cell repair and regulation of follicle growth, while selenium acts as a cofactor for antioxidant enzymes, although an excess of the latter can paradoxically cause hair loss. Finally, essential fatty acids and fat-soluble vitamins (A and K) are important for nourishing the scalp and preventing dryness. A balanced diet rich in these nutrients is therefore indispensable to support hair health, as illustrated by recent research.