What Vitamins Should I Take To Improve My Hair, Skin And Nails?

The biggest news recently about beauty, especially hair, skin, and nail health, revolves around the ability of vitamins and minerals to help skin be healthy and young looking. Nutrients, vitamins, and minerals can promote hair growth, healthier looking hair, and help strengthen nails so they don’t chip and break. This means not just nutrients found in lotions and creams that go on the skin, but those that are found naturally in the food we eat, and in vitamin and mineral supplements that can be taken to help improve hair, skin, and nails from the inside out.

Vitamin and mineral supplements added to a healthy diet can make such a difference that you don’t need to spend a lot of money on a full regimen of skincare products. Fortunately, most of the same things that are good for your skin will also work to give you healthy hair and nails; that makes taking a supplement so much simpler!

Vitamins C and E
As far as your skin goes, both vitamin C and E are very important in stopping the negative effects of too much exposure to the sun, such as wrinkles and ageing. Vitamin E has been shown to decrease sun damage and wrinkles and smooth out the texture of skin. Long term use of both of these vitamins can reduce the chances of getting sunburnt and vitamin C can help with collagen formation.

For skin, hair, and nails, both vitamin C and E act as antioxidants. Vitamin E and C improve blood circulation (and nutrient delivery) to the scalp, resulting in healthier hair. C and E taken as a supplement and in a topical lotion can reverse the damage caused by free radicals, and help replace collagen and elastin.

Vitamin C also promotes healthy nails. Hangnails can be caused by a deficiency in Vitamin C. You can get vitamin C from leafy green vegetables, citrus (such as a lime, grapefruit and oranges), and cherries. A powder form of supplement is probably the easiest way to digest synthesised vitamin C. Just mix it in with juice.

Vitamin A
If the levels of vitamin A in your body are too low, you may experience things like dry and flaky skin as well as dry scalp. Vitamin A is important for maintaining healthy skin and repairing damaged skin. There are also vitamin A lotions that can significantly reduce wrinkles, and even help control acne.

Taking a vitamin A supplement (or beta carotene) helps the scalp produce the oils it needs to avoid flakiness and dryness. Pregnant women need to seek advice before taking vitamin A and everyone needs to be careful not to over do it. Too much can be toxic.

Vitamin K
In our bodies, the job of vitamin K is to help with blood clotting. For the skin it works to reduce dark circles under the eyes as well as fade bruising, especially when used as a topical cream. Vitamin K is made by bacteria in the gut so keeping your insides healthy helps with the production of vitamin K. A routine to support the intestines and stomach may be one way to keep your good tummy bugs happy and healthy – and busy producing vitamin K.

Biotin (Vitamin B7)
One of the B vitamins, biotin, may one of the most important supplements you can take for you skin, hair and nails. Biotin (B7) is a nutrient contained the cells of our hair, nails, and skin. When you don’t have enough biotin, itchy skin and scalp result as well as hair loss. Try a multi-B supplement that contains biotin and as well as Niacin, B5, B6, and B12, all of which are important for healthy skin, hair and nails.

Minerals for Hair, Skin, and Nails
Like vitamins C and E, the minerals copper, selenium and zinc, can help develop elastin to make skin tighter and smoother. They also have other benefits and are usually included in good multi-vitamin supplements specifically for hair and nails.

Check with Your Doctor
Before you begin taking anything new, it’s always a good idea to check with your doctor to make sure that they won’t have any negative reactions with any medications you may be taking. The doctor can also advise you on safe dosages to take each day. Be sure to read the label and only take the recommended daily dose.

As complementary therapies are not tested in the same way as pharmaceutical drugs they have varying levels of effectiveness, so try a few different brands till you find a product that works well for you.