There are many different vitamins and nutrients that are important for hair, nails, and skin health. Some of these include vitamin A, vitamin C, vitamin D, biotin, iron, and protein. Each of these nutrients plays a vital role in keeping your hair, nails, and skin healthy. Below, we will discuss each of these in detail.
One of the best-known vitamins for hair growth is a B vitamin called biotin. Biotin is a water-soluble vitamin that's often taken as a supplement to support hair and nail growth. You can get B vitamins from many foods, including:
- whole grains
- dark, leafy greens
Additionally, animal foods are currently the only good sources of vitamin B12. So if you're following a vegetarian or vegan diet, consider taking a supplement.
Vitamin C is another essential nutrient for nail health. It helps the body absorb iron, which is necessary for nail and hair growth. Vitamin C also helps protect the cells that produce keratin. Keratin is the key compound in our hair, nails, and skin.
You can get vitamin C from many fruits and vegetables, including:
To get the most vitamin C, eat these foods raw or cook them lightly. Boiling or frying can destroy some of the nutrients.
Vitamin D is important for many things, including nail, hair, and skin growth. It helps the body absorb calcium, which is essential for healthy hair follicles. Vitamin D also plays a role in cell turnover, which helps keep your skin looking its best.
The best way to get vitamin D is through sunlight. However, you can also get it from certain foods, such as:
- fatty fish like salmon and tuna
- egg yolks
- beef liver
- mushrooms that have been exposed to ultraviolet light.
You can also take a vitamin D supplement. The recommended daily dose is 600 IU (international units) for adults.
Protein is an essential nutrient for hair and nail growth. As stated earlier, our hair, nails, and skin are made up of a protein called keratin, so getting enough protein in your diet is essential to support healthy hair growth and prevent brittle nails. Good sources of protein include:
- lean beef
- beans and legumes
- nuts and seeds.
Iron is an essential nutrient for overall growth. It helps carry oxygen to the cells that produce keratin. Iron also helps the body use vitamin A to produce sebum. Sebum is an oily substance that prevents hair loss and keeps our skin healthy.
You can get iron from foods like:
- beans and legumes
You can also get iron from supplements, but it's best to get it from food first. Too much iron can be harmful, so it's important to talk to your doctor before taking an iron supplement.
Prefer The Dietary Supplements Route?
The sections above listed a few essential vitamins needed for healthy skin, hair, and nails. If you're not getting enough of these through your diet, you can opt for supplements. Below, we list some factors to consider when selecting a nail, hair or skin supplement.
Tips For Selecting Good Dietary Supplements
Reputation: When selecting hair, skin, and nail supplements, it's crucial to choose a reputable brand. Look for brands that have been certified by the USP (United States Pharmacopeia) or NSF International. These organizations test supplements to ensure that they are free of contaminants.
Ingredient quality and effectiveness: Not all ingredients are created equal. When choosing hair, skin, and nail supplements, look for products that contain clinically-proven ingredients that are backed by scientific evidence.
Side effects: Some supplements can cause side effects, such as stomach upset, diarrhea, or headaches. It's best to consult with your healthcare provider before taking any supplements, especially if you have a medical condition or are taking medications.
Bioavailability: It's also important to choose supplements that contain bioavailable forms of nutrients. Bioavailability refers to the amount of a nutrient that is absorbed by the body. For example, the form of vitamin C known as ascorbic acid is more bioavailable than other forms of vitamin C, such as calcium ascorbate.
Best Dietary Supplements For Hair, Skin, And Nails
There are a variety of skin, nail and hair supplements available in the market today. However, here are our top picks:
Nature's Bounty Hair, Skin, and Nails Vitamins (Extra Strength)
Nature's Bounty Hair, Skin, and Nails Vitamin is a wonderful option for anybody wanting a multivitamin specifically created to promote hair, skin, and nail development.
Solgar Skin, Nails & Hair Formula
Solgar's Skin, Nails & Hair Formula is a good choice for those looking for a vegetarian and vegan-friendly option.
Vitafusion Extra Strength Hair, Skin & Nails Gummy Vitamins
Vitafusion Extra Strength Hair, Skin & Nails Gummy Vitamins are an excellent option for those who want an easy and convenient way to take their hair, skin, and nails supplements.
6 Lifestyle Changes You Can Make To Support Healthy Nail, Hair, And Skin Growth
Here are a few lifestyle changes that you can make to support healthy growth:
Get Enough Sleep
You only need to look in the mirror to see the consequences of a poor night's sleep: red eyes, dark circles, and a pale complexion. Getting the recommended 7-9 hours of sleep every night not only leaves you feeling rejuvenated but also helps your skin cells produce fresh, healthy, new cells while you're sleeping. Also, remember that bedtime is for sleep - so place your phone down, turn off your TV, put your tablet away, and get some good beauty rest!
Drink Plenty Of Water
Water is essential for our bodies to function properly. It helps carry oxygen and nutrients to our cells, flushes toxins out of our system, and helps keep our skin hydrated. Aim to drink at least eight glasses of water a day - more if you can! - and your skin will thank you for it.
Stop Biting Those Nails!
Biting your nails is not only a bad habit, but it can also damage your nails. When you bite your nails, you're putting pressure on the nail bed and the cuticle, which can cause the nail to become misshapen or even detach from the nail bed entirely. Not to mention, it's just gross. If you're a nail biter, try to find a substitute, such as fidgeting with a stress ball or chewing gum.
Eat A Balanced Diet
A healthy diet is vital for overall health, but it's also essential for maintaining healthy hair, nails, and skin. As we have stated earlier in this article, eating plenty of fruits and vegetables - especially those with high levels of vitamin C - helps keep your skin looking its best. And including protein-rich foods in your diet supports healthy hair and nail growth. So eat up!
Use A Silk Pillowcase
Sleeping on a silk pillowcase can help reduce friction on your hair, leading to less breakage. It can also help keep your skin hydrated by reducing the amount of moisture that's lost overnight. If you don't want to use a silk pillowcase, you can also tie your hair up in a loose bun or braid before bed.
Engage In Regular Self Care
Self-care is important for maintaining your mental and physical health. It can help reduce stress - stress can have adverse effects on your skin, hair, and nails. Make sure to take some time out for yourself every day - even if it's just for a few minutes. Take a bath, groom your hair, get yourself some manicure and pedicure products, or just take a nap. Your hair, nails, and skin will thank you for it!
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There you have it! These are the best vitamins and nutrients to help you achieve healthy and strong hair, nails, and skin. Be sure to include these in your diet and daily routine to see the best results.
And remember, If you want to take your nails to the next level, check out our store for all your gel nail art needs! Thanks for reading!