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!

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