gymfreak336
New Member
A comprehensive guide to choosing your supplements. I put this together from info from old posts on this site, info from some websites and info that I have learned and experienced in my quest for better health. I hope this helps someone figure out which supplements are best for them and their goals. Alot of us have joined challenges for the newyear and are working of putting our regimes and plans together so maybe this will help.
Happy Hair Growing Ladies
Basics
The foundation of all hair supplement regimes are a comprehenive multi-vitamin and mineral. Your multi should contain atleast 100%rda of all of your basic vitamins. If it doesn't you might want to consider taking an additional multi-mineral supplement.
For Growth
Your hair is made of Keratin which is made from sulfur bearing amino acids. For this reason, most supplements that help accelerate your growth rate contain some sort of suphur as well. Vitamins that extend you growth cycle also help your growth rate. Of course there are genetic limits to just how fast you hair grows but these vitamins help push your growth rate to the limit of these contraints. Other vitamins that help growth rate are vitamins that help maintain a healthy immune system and thyriod.
B-Complex vitamin; 50mg taken once or twice a day- B-complex vitamins are actually a group 8 vitamins. Thiamine(B1), Riboflavin(B2), Niacin(B3),
Pyridoxine(B6), Folic Acid(B9), Cyanocobalamin(B12), Pantothenic Acid(B5), and Biotin. Biotin is sometimes referred to as Vitamin H.
As a whole, B-complex vitamins are involved breaking down protien, carbohydrates, and fats. B-vitamins help make DNA, bloodcells, maintain nerves and your gastrointestinal tract. When it comes to your hair, they help extend the growth cycle so that you can enjoy a longer period of hair growth.
Biotin is a sulpur bearing B-vitamin. Biotin is one of the most widely known "beauty" vitamins. Biotin helps increase growth by contributing to the overal suphur content in out bodies and in aiding the breakdown of protein. Most people show improvement with a daily intake of atleast 5mg of Biotin. Some have taken up to 15 mg without adverse results. There are no know adverse reactions to large doses of Biotin. Some diabetics are prescribed "super" doses to help insulin issues. When taking Biotin it is usually more benefical to split up doses thoughout the day. Biotin sometimes has to be manipulated to see the growth results. One way to do this is to alternate brands. Pick two brands and alternate between them every other month. Another way to do this is buy your daily dose before bedtime. Sleeping on some water soluble vitamins sometimes helps with absorbtion. You can also do a "loading dose" with biotin. For example, lets say you desire an overall intake of 7mg. For the first four weeks you take 10 mg, then for two weeks you drop down to 5mg, and then stick to 7mg thereafter as your maintance dose.
B5 also helps thicken hair strands. You can also take this separately.
One thing to remember when taking indiviual b vitamins is that your body needs a balance of B-vitamins and just taking one by itself can throw off our balance. So if you are taking biotin or b5 by itself you might want to include a b-complex once a day if your multivitamin doesn't have alot. Also, when taking any sort of B-vitamin it is important to space out your doses and make sure you are consuming enough water. If you are sensitive to supplements, start on low doses and work your way up. Stop if you have any adverse side effects.
MSM, Glucosamine, Sulphur bearing amino acids
MSM
Msm is a Methylsulfonylmethane, which is an organic source of sulphur. Msm is present in many foods such as raw fruits, vegetables, milk, and some grain products. Msm is very fragile and processing and cooking deplete foods of their msm content. This is all the more reason to add it to your supplement regime. Msm is a water soluable mineral and any excess is flushed out your system every 12 hours. Amounts as high as 2000mg/kg have been adminstred for tesing purposes without any signs of toxicity. Msm is sold in powder form either in loose form or enclosed in capsules. Msm is also used to help treat other ailment from joint stiffness to allergies. Msm also has a cleansing effect on your system. Some people experience headaches and skin breakouts when first beginning supplementation. One way to avoid this is to start off with a low dose and slowly build up to higher doses. Some people also experience vivid dreams when taking msm. You also need to consume enough water to make sure that you a fully hydrated. The water usually helps speed up the eliminatation of the toxins msm sweeps out. There are no known harmful long or short term effects of Msm supplementation.
The benefits as for as hair and skin are concerned from msm supplementation are softer skin and hair, improved texture of skin and hair, and improved growth. Since Msm adds sulphur to your body, alot of people notice a softer and smoother texture of hair. Many also experience increased growth and density. When deciding on how to incorparate Msm in your vitamin regime, you first need to consider the brand you want to use. There are many brands out there to choose from and you need to be selective and get the best quality. Optimsm and Lignusil msm are patented forms of msm that many have used with success. These type of msm are packaged under many different brand names. Most brands list which kind of msm they have used on the package. You need to also consider your delievery method. Using the loose powder that comes in jar is the most popular way to use msm. You get better absorbtion this way and it is more economical. All you have to do with the powder is mix a little with water or your favorite juice. I recommend you mix it with something that has a little vitamin c because vitamin c helps absorbtion. When starting Msm supplementation, start at a low dose and slowly build up from there. This will give you time to learn how your body responds so you can adjust your water intake or vitamin c intake as you see fit. After you have gotten used to Msm, you can take as much as you can stand. Some ladies here take as little as 2000mg to 30,000mg with great results.
Glucosamine
We have all heard of glucosamine before in all the ads to help heal tired worn out and joints and such but who would have thought it benefits the hair. Well, glucosamine is also another nutrient that adds sulphur to our bodies. Glucosamine is made up of glucose and glutamine and it helps the body product glycosaminoglycans which aid in the development of bone, connective tissue, skin and hair. Glucosamine is usually dervived from shellfish so if you allergic to shellfish, this is not for you. Glucosamine works very well in tandem with Msm. For glucosamine supplementation, start at 500mg twice a day.
Sulphur bearing amino acids
The major single amino acids that contribute to hair growth are L-Cysteine, L-Methionine, and Lysine.
L-Cysteine
This sulphur bearing amino acid makes up almost 8%-10% of each hair strand. L-Cysteine helps accelerate hair growth and increase overall diameter of each strand. L-Cysteine is also a known antioxiant. L-Cysteine supplementation also increases elasticity in the skin and added strength to the hair and nails. L-Cysteine also helps aid healing of skin wounds. When taking L-Cysteine as with any other single amino acid, it is important to rotate between single amino acids and amino acid complexes. The reason being is to again regulate your internal levels. Whenever one amino acid level is thrown out of whack for a long period of time, the amino acid starts to lose its theraputic qualites. By rotating between singles and complexes, you assure that your internal levels stay balanced and that you get the best effect of the amino acids. This does not have to be complicated either. Just take your singles for a month or two and then take an amino acid complex or just up of protien intake for the next month or two. I usually just add a extra spoon or so of protien powder in my shakes when I am on a break from the single amino acids. L-Cysteine works very well as a supplement. Vitamin C also helps the absorbtion of single amino acids so take additional Vitamin C when experimenting with single aminos such as this one. Take single amino acids on an empty stomach with water or juice, no milk because it will compete with the supplement. You can start at 500mg a day and increase to as much as 2000mg a day. There has been evidence that excessive L-Cysteine could damage dna but everyones body reacts differently. Excessive is usually described as being 2500mg and over for a long period of time. Most healthy diets contribute 1000mg of L Cysteine daily.
L-Methionine
The benefits of this amino acid are similar to the benefits of L-Cysteine. L-Methionine helps preserve the health of the hair root. It also has antioxiant properties and helps remove toxins from the liver. This amino acid is used when treating acetaminophen (Tylenol) poisoning which damages the liver. This amino acid might raise levels of homocysteine in the body which has been linked with coronary heart disease. This risk is with excessive supplementation which is why it is important to take moderate doses of single amino acids and take breaks. The dosage is the same for L-Cysteine. When taken properly L-Methionine contributes alot to the overall health of your hair.
Happy Hair Growing Ladies
Basics
The foundation of all hair supplement regimes are a comprehenive multi-vitamin and mineral. Your multi should contain atleast 100%rda of all of your basic vitamins. If it doesn't you might want to consider taking an additional multi-mineral supplement.
For Growth
Your hair is made of Keratin which is made from sulfur bearing amino acids. For this reason, most supplements that help accelerate your growth rate contain some sort of suphur as well. Vitamins that extend you growth cycle also help your growth rate. Of course there are genetic limits to just how fast you hair grows but these vitamins help push your growth rate to the limit of these contraints. Other vitamins that help growth rate are vitamins that help maintain a healthy immune system and thyriod.
B-Complex vitamin; 50mg taken once or twice a day- B-complex vitamins are actually a group 8 vitamins. Thiamine(B1), Riboflavin(B2), Niacin(B3),
Pyridoxine(B6), Folic Acid(B9), Cyanocobalamin(B12), Pantothenic Acid(B5), and Biotin. Biotin is sometimes referred to as Vitamin H.
As a whole, B-complex vitamins are involved breaking down protien, carbohydrates, and fats. B-vitamins help make DNA, bloodcells, maintain nerves and your gastrointestinal tract. When it comes to your hair, they help extend the growth cycle so that you can enjoy a longer period of hair growth.
Biotin is a sulpur bearing B-vitamin. Biotin is one of the most widely known "beauty" vitamins. Biotin helps increase growth by contributing to the overal suphur content in out bodies and in aiding the breakdown of protein. Most people show improvement with a daily intake of atleast 5mg of Biotin. Some have taken up to 15 mg without adverse results. There are no know adverse reactions to large doses of Biotin. Some diabetics are prescribed "super" doses to help insulin issues. When taking Biotin it is usually more benefical to split up doses thoughout the day. Biotin sometimes has to be manipulated to see the growth results. One way to do this is to alternate brands. Pick two brands and alternate between them every other month. Another way to do this is buy your daily dose before bedtime. Sleeping on some water soluble vitamins sometimes helps with absorbtion. You can also do a "loading dose" with biotin. For example, lets say you desire an overall intake of 7mg. For the first four weeks you take 10 mg, then for two weeks you drop down to 5mg, and then stick to 7mg thereafter as your maintance dose.
B5 also helps thicken hair strands. You can also take this separately.
One thing to remember when taking indiviual b vitamins is that your body needs a balance of B-vitamins and just taking one by itself can throw off our balance. So if you are taking biotin or b5 by itself you might want to include a b-complex once a day if your multivitamin doesn't have alot. Also, when taking any sort of B-vitamin it is important to space out your doses and make sure you are consuming enough water. If you are sensitive to supplements, start on low doses and work your way up. Stop if you have any adverse side effects.
MSM, Glucosamine, Sulphur bearing amino acids
MSM
Msm is a Methylsulfonylmethane, which is an organic source of sulphur. Msm is present in many foods such as raw fruits, vegetables, milk, and some grain products. Msm is very fragile and processing and cooking deplete foods of their msm content. This is all the more reason to add it to your supplement regime. Msm is a water soluable mineral and any excess is flushed out your system every 12 hours. Amounts as high as 2000mg/kg have been adminstred for tesing purposes without any signs of toxicity. Msm is sold in powder form either in loose form or enclosed in capsules. Msm is also used to help treat other ailment from joint stiffness to allergies. Msm also has a cleansing effect on your system. Some people experience headaches and skin breakouts when first beginning supplementation. One way to avoid this is to start off with a low dose and slowly build up to higher doses. Some people also experience vivid dreams when taking msm. You also need to consume enough water to make sure that you a fully hydrated. The water usually helps speed up the eliminatation of the toxins msm sweeps out. There are no known harmful long or short term effects of Msm supplementation.
The benefits as for as hair and skin are concerned from msm supplementation are softer skin and hair, improved texture of skin and hair, and improved growth. Since Msm adds sulphur to your body, alot of people notice a softer and smoother texture of hair. Many also experience increased growth and density. When deciding on how to incorparate Msm in your vitamin regime, you first need to consider the brand you want to use. There are many brands out there to choose from and you need to be selective and get the best quality. Optimsm and Lignusil msm are patented forms of msm that many have used with success. These type of msm are packaged under many different brand names. Most brands list which kind of msm they have used on the package. You need to also consider your delievery method. Using the loose powder that comes in jar is the most popular way to use msm. You get better absorbtion this way and it is more economical. All you have to do with the powder is mix a little with water or your favorite juice. I recommend you mix it with something that has a little vitamin c because vitamin c helps absorbtion. When starting Msm supplementation, start at a low dose and slowly build up from there. This will give you time to learn how your body responds so you can adjust your water intake or vitamin c intake as you see fit. After you have gotten used to Msm, you can take as much as you can stand. Some ladies here take as little as 2000mg to 30,000mg with great results.
Glucosamine
We have all heard of glucosamine before in all the ads to help heal tired worn out and joints and such but who would have thought it benefits the hair. Well, glucosamine is also another nutrient that adds sulphur to our bodies. Glucosamine is made up of glucose and glutamine and it helps the body product glycosaminoglycans which aid in the development of bone, connective tissue, skin and hair. Glucosamine is usually dervived from shellfish so if you allergic to shellfish, this is not for you. Glucosamine works very well in tandem with Msm. For glucosamine supplementation, start at 500mg twice a day.
Sulphur bearing amino acids
The major single amino acids that contribute to hair growth are L-Cysteine, L-Methionine, and Lysine.
L-Cysteine
This sulphur bearing amino acid makes up almost 8%-10% of each hair strand. L-Cysteine helps accelerate hair growth and increase overall diameter of each strand. L-Cysteine is also a known antioxiant. L-Cysteine supplementation also increases elasticity in the skin and added strength to the hair and nails. L-Cysteine also helps aid healing of skin wounds. When taking L-Cysteine as with any other single amino acid, it is important to rotate between single amino acids and amino acid complexes. The reason being is to again regulate your internal levels. Whenever one amino acid level is thrown out of whack for a long period of time, the amino acid starts to lose its theraputic qualites. By rotating between singles and complexes, you assure that your internal levels stay balanced and that you get the best effect of the amino acids. This does not have to be complicated either. Just take your singles for a month or two and then take an amino acid complex or just up of protien intake for the next month or two. I usually just add a extra spoon or so of protien powder in my shakes when I am on a break from the single amino acids. L-Cysteine works very well as a supplement. Vitamin C also helps the absorbtion of single amino acids so take additional Vitamin C when experimenting with single aminos such as this one. Take single amino acids on an empty stomach with water or juice, no milk because it will compete with the supplement. You can start at 500mg a day and increase to as much as 2000mg a day. There has been evidence that excessive L-Cysteine could damage dna but everyones body reacts differently. Excessive is usually described as being 2500mg and over for a long period of time. Most healthy diets contribute 1000mg of L Cysteine daily.
L-Methionine
The benefits of this amino acid are similar to the benefits of L-Cysteine. L-Methionine helps preserve the health of the hair root. It also has antioxiant properties and helps remove toxins from the liver. This amino acid is used when treating acetaminophen (Tylenol) poisoning which damages the liver. This amino acid might raise levels of homocysteine in the body which has been linked with coronary heart disease. This risk is with excessive supplementation which is why it is important to take moderate doses of single amino acids and take breaks. The dosage is the same for L-Cysteine. When taken properly L-Methionine contributes alot to the overall health of your hair.
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It's invaluable. 
Thank you.
girl MORE POWER TO YOU! shot that took alot of time im sure but hey hey! I'm glad u did this cause im about to blow about 150-200 dollars on vitmimans ( get them in bulks) so THANKK YOU HONEY WELL DONE!
