Looking your best starts with a healthy foundation. So, before you consider aesthetic services like dyeing your hair or getting a manicure, having a healthy base to work with can give you better, longer-lasting results. This means taking steps to achieve healthy hair and nails, and one of the ways to do it is by taking dietary supplements.
So what supplements are good for hair and nails? When looking for dietary supplements, it’s important to check if they have at least one of these vitamins: biotin, vitamin A, vitamin C, collagen, MSM, or zinc. These are known to keep your hair and nails healthy and strong, given that you take the right amount of these as per the recommendation of your healthcare provider, or as indicated on the supplement bottles.
What Supplements Are Good for Hair and Nails?
One of the first steps to looking your best is healthier hair and stronger nails. Each beauty supplement type has the ingredients your body needs to provide these results. Visible changes can take a long time, but if you want to enhance your natural beauty, these supplements are popular options.
1. Biotin
Biotin, or vitamin B7, is a type of B vitamin that can improve nail and hair health. It’s also known as Vitamin H – from the German phrase “Haare und Haut” (hair and skin). There’s strong evidence that links biotin to stronger nails and healthier hair. This means that those who have biotin deficiencies are more likely to have brittle hair and nails, hair loss, and rashes.
Biotin is necessary for your body because it metabolizes glucose and fatty acids. It also breaks down food into energy and other amino acids that can help your body function. It’s unknown how biotin affects hair and skin, but it may be due to the way biotin metabolizes fat.
Biotin can be found in many types of food, which is why a deficiency in biotin is rare, especially if you have a balanced diet. However, causes like malnutrition, poor metabolism, pregnancy, and having too much avidin in your diet can cause deficiencies. If you notice symptoms of a biotin deficiency, you may take biotin supplements to improve nail and hair health – on top of the other benefits biotin can provide your body.
2. Vitamin A
Vitamin A is popularly used as a skin serum to accelerate the production of collagen, resulting in healthy skin. Aside from this, it can also nourish the hair and keep it healthy. This is why vitamin A deficiencies are correlated with sparse hair and hair loss. Taking the right amount of vitamin A early on can prevent hair problems in the future.
While vitamin A can improve your hair, it’s important not to go overboard with your daily vitamin A intake. Too much vitamin A can lead to a condition called hypervitaminosis A, which can cause hair loss and changes to your skin pigmentation.
3. Vitamin C
Vitamin C supplements have become popular as an immunity booster, while skincare products rich in vitamin C have been used to brighten skin. Aside from these benefits, however, vitamin C can also have positive effects on your hair and nails. Vitamin C is essential for collagen production, a substance that’s found in fingernails, hair, teeth, lips, and skin. Sufficient amounts of collagen can maintain hydrated skin and improve your nail health.
If you have a vitamin C deficiency, you may notice symptoms like corkscrew hairs, dry skin, and weak nails. Vitamin C doesn’t naturally occur in your skin, so you’ll need vitamin C supplements on the daily. The recommended dose for men is 90 milligrams, while women need 75 milligrams.
4. Collagen
Collagen can naturally be found in your body, but there are supplements that can increase collagen production especially for your skin, nails, and hair. It’s essential for your hair, nails, and skin because it serves as their scaffolding and maintains their youthful and healthy appearance. This means collagen makes your nails stronger and your hair less prone to breakage.
One study found that women who took up to 5 grams of collagen supplements for 8 weeks saw visible improvement, especially on their skin. Another study also found that those who took 2.5 grams of collagen supplements for 24 weeks had longer nail growth and had less brittle nails prone to breakage. Collagen’s antioxidant properties have also prevented hair damage as hair is protected from free radicals, which are known as unstable molecules that can damage cells and cause them to age and even get ill.
5. Methylsulfonylmethane
Also known as MSM, methylsulfonylmethane is known for its beneficial effects on nails and hair, as studies show that its sulfur-rich substance can promote hair growth. It’s found naturally in plants, animals, and humans, but it can also safely be made in a laboratory and used as a supplement. Its main use is for its anti-inflammatory properties, but it can also be used for hair and nails.
One study found that taking up to 3 grams of MSM per day for 4 months can significantly improve hair and nail health. This is possibly due to the way it affects keratin production. For hair, in particular, its sulfur substance can form bonds that can strengthen hair, which means stronger hair growth for new hair. There are no serious side effects to taking MSM, but it’s common to experience mild symptoms like headaches, bloating, and abdominal discomfort that will subside eventually.
6. Zinc
Zinc isn’t naturally produced in your body, but it’s the most abundant trace mineral after iron. Aside from improving your hair and skin, it can also benefit your blood sugar levels, skin, eyes, heart, and more. It’s also responsible for hair tissue growth, hair repair, and making sure your oil glands and follicles are functioning normally.
Having hair loss is a possible sign of a zinc deficiency, so zinc supplements may help prevent sparse hairs. However, just like vitamin A, too much zinc can start to cause hair loss. Zinc can naturally be found in food like beef, oysters, spinach, and pumpkin seeds. If you don’t eat a lot of food that’s rich in zinc, supplements can be an alternative.
Find Your Beauty & Wellness Needs at FACE Med Store
Improving the health and natural appearance of hair and nails is actually fairly simple. If your hair has been dull for a while or your nails feel a little brittler than usual, you may be more likely to benefit from taking hair and nail vitamins and supplements and start to see improvements over the next few months. But keep in mind that even vitamins for hair and nails should be taken in moderation, so consult with a healthcare professional to see if these supplements are right for you.
For your beauty and wellness needs, FACE Med Store is your go-to. We cater to businesses and everyday users looking for professional-grade supplies at competitive prices. Check out our online store to get access to the best products in the market and find great deals for you. Try FACE Med Store today.
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