What vitamins are good for hair skin and nails?
Are you tired of dull hair? Lackluster skin? Brittle nails that chip at the slightest accidental knock? Fear no more! Your solution could be as simple as taking some vitamins. Here is a breakdown of which ones might work wonders for your HSN.
A is for Awesome
Vitamin A is crucial for maintaining healthy skin cells. It can also help with dandruff issues and oily hair. Keep in mind that too much vitamin A can lead to hypervitaminosis (yes, that’s a thing), so don’t overdo it on supplements – the recommended daily amount should suffice.
Sources: Sweet potato, liver (sorry vegans), carrots
Vitamin | Daily Amount |
---|---|
A | 700-900µg |
B Is Boss
Biotin (aka vitamin B7) has been hyped up recently as one of the key players in achieving beautiful locks. But did you know there’s several other types of Bs beneficial for both skin and nails?
B5 – Pantothenic Acid
This nutrient helps prevent premature grey hairs by producing melanin pigment (aka what gives color to our hair).
Sources: Broccoli, mushrooms
Recommended Daily Amount:
Vitamin | Daily Amount |
---|---|
B5 | 5mg |
B9 – Folate or Folic Acid
Folate helps keep nails strong and aids in cell growth because it’s needed to create DNA & RNA molecules.
Sources: Avocadoes, leafy greens
Recommended Daily Amount:
Vitamin | Daily Amount |
---|---|
B9 | 400 µg |
The Famous BIOTIN besides being a tongue-twister
Biotin’s primary focus is helping hair growth (or even regrowth) by strengthening strands, but it also has a hand in maintaining healthy-looking skin and nails.
Sources: Eggs, nuts
Recommended Daily Amount:
Vitamin | Daily Amount |
---|---|
B7 | 30-100µg |
C Whiz
We all know that vitamin C is great to fend off colds effectively. But did you know this versatile nutrient can be just as instrumental with your HSN?
Collagen booster extraordinaire
Vitamin C helps in the production of collagen – A protein found throughout the body which aids everything from wound healing to maintaining youthful skin elasticity. It’s also an antioxidant so helps fight against those pesky free radicals damaging our intracellular molecules.
Sources: Citrus fruits, brussel sprouts
Recommended Daily Amount:
Vitamin | Daily Amount |
---|---|
C | 75mg for women; 90mg for men |
Iron absorber champion
Having low iron levels may be one reason why someone experiences excessive hair shedding or brittle nails. Dieticians suggest have vitamin-C rich foods alongside meals inorder to aid absorption of iron present in the diet.
So if you want yourself some good looking locks its best add oranges after beef burgers at lunch
Other ‘honorary’ mentions
These following vitamins and minerals aren’t necessarily exclusive to bettering your HSN alone but their benefits don’t hurt!
- vitamin D
- zinc
- magnesium
Each of these micronutrients plays a part ensuring you stay on top of overall health & wellbeing too!.
Do keep in mind that popping pills isn’t always going to help as much as we’d like them too! Best bet? Find ways naturally adding these things into ones daily diet. And don’t forget the water too, folks- stay hydrated.
Keep glowing!
Hey there, I’m Dane Raynor, and I’m all about sharing fascinating knowledge, news, and hot topics. I’m passionate about learning and have a knack for simplifying complex ideas. Let’s explore together!
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