The 7 Best Vitamins for Healthy Hair, Skin and Nails in 2023.The shine of your hair, the glow of your skin and the strength of your nails are indicators of your overall health. Fortunately, there are several supplements that can help keep them healthy.
One of the best is a multivitamin supplement that also includes biotin. Biotin, which is also known as vitamin H or vitamin B7, is a popular nutrient for supporting hair growth and nail health.
- Biotin
Biotin, or vitamin B7, is an essential nutrient for healthy hair, skin, and nails. This water-soluble vitamin promotes hair growth, strengthens nails, and improves skin health by helping oil glands function properly.
This nutrient can also help prevent health problems like hair loss and dandruff. It stimulates keratin production in the scalp and can increase follicle growth.
Biotin deficiency is very rare. It occurs most often in people who have been on parenteral nutrition (nutrition given intravenously) for a long time, or those who have had antibiotics or antiseizure medications long-term.
- Vitamin A
Vitamin A is one of the most important vitamins for overall health. It plays a role in many important body processes, including eye health and immune function.
It also helps you produce vitamin D, an essential nutrient for bone and tissue health.
The best way to get vitamin A is through a variety of foods. You can also get this nutrient from supplements.
If you’re not getting enough vitamin A from your diet, talk with your doctor about taking a supplement. People who are pregnant or nursing should not take high doses of preformed vitamin A (above the UL) because they can cause birth defects, such as congenital heart disease and brain damage.
- Vitamin C
Vitamin C is a water-soluble vitamin that’s needed to produce collagen, an important protein that helps maintain healthy bones, cartilage and muscles. It also plays a role in protecting blood cells from free radicals and other damage.
It’s also a good source of iron, a mineral that’s essential for growth and development. In addition, it’s also a great source of antioxidants.
While vitamin C supplements are not regulated by the FDA, they’re safe to take as long as you choose products that have been third-party tested for purity and potency. Additionally, you should always check with a healthcare professional before adding any new supplement to your routine.
- Vitamin E
Vitamin E is an antioxidant that protects cells from damage. It can also help prevent blood clots and keep the immune system strong.
Vitamin E can be found in a variety of foods, including nuts, seeds, vegetable oils, and cereals. Sunflower seeds, for instance, have 7.4 milligrams per ounce, which is more than half of your daily requirement.
It has also been linked to a lower risk of heart disease, stroke, and cancer. But there’s still much to be learned about how it can benefit us.
- Vitamin K
Vitamin K is a fat-soluble vitamin that helps your body produce the protein prothrombin, which is essential for blood clotting. It’s also important for bone health.
It’s found in foods like spinach, broccoli, iceberg lettuce, and fatty oils and dietary supplements. The bacteria in your large intestine convert the nutrient phylloquinone into vitamin K2, which is stored in your body’s fat tissue and liver.
There are three forms of vitamin K: phylloquinone (the primary dietary source), menaquinones, and long-chain menaquinones. Both phylloquinone and menaquinones are absorbed from the gut, but the long-chain menaquinones have better absorption rates.
- Folic Acid
Vitamin B9 (folic acid) helps control blood levels of the amino acid homocysteine, which is associated with a higher risk for heart disease. Folic acid is also important for brain development in children and during pregnancy.
The recommended daily amount of folic acid is 400 micrograms per day. It can be found in a variety of foods including green vegetables, legumes (dried beans and peas), eggs, fish, poultry, whole grains and citrus juices.
- Vitamin B12
Vitamin B12, also called cobalamin, is needed for nerve function and the production of red blood cells. It’s found in animal foods and some supplements.
The stomach and small intestine make an enzyme called intrinsic factor that helps absorb vitamin B12 from food. Intestinal surgery or digestive disorders that affect the stomach, such as celiac disease or Crohn’s disease, can also make it hard for the body to absorb vitamin B12 from foods and supplements.
Low levels of vitamin B12 can cause anemia, depression or dementia if left untreated. It can also lead to high levels of an amino acid called homocysteine in the blood.