Do you want to improve the health and appearance of your skin, hair, and nails? If you've noticed a lag in your hair, skin, and nail health, there are some easy steps that you can take to improve your health and overall appearance. Adding a high quality hair, skin, and nail supplement to your daily routine is a great place to start. Below, we explore some vitamins and minerals that have been shown to promote stronger nails, thicker hair, and more radiant skin.
Understanding the Link between Nutrition and Beauty
When it comes to beauty, the adage “you are what you eat”, certainly holds true. When your diet lacks essential nutrients, changes in the color, texture, and thickness of your hair, skin, and nails may be a sign of a nutritional deficiency. Brittle nails, dull skin, and even acne can serve as indicators that your body is craving specific nutrients. Paying attention to these signs allows you to address deficiencies promptly, nurturing your body's needs from the inside out. Your nutritional choices can be the cornerstone of your beauty regimen and the right nutrition can support glowing skin, lustrous hair and strong nails.
Key Vitamins for Gorgeous Hair, Glowing Skin, and Strong Nails
Certain vitamins are the most critical for boosting hair, skin, and nail health. Below are some essentials vitamins for hair, skin, and nail health.
Vitamin A
One of the most important fat-soluble micronutrients for skin health is vitamin A. Vitamin A can help even out discoloration, promote skin regeneration and renewal through cell turnover, and repair damaged skin by acting directly on the retinoid receptors that are found on the skin. A lack of vitamin A is associated with dry and scaly skin, so getting enough of it is important. However, too much could be detrimental. The recommended vitamin A dose for adults ranges from 700 to 900 mcg per day.
Vitamin A can be found in organ meats, fish, eggs, and dairy products. Those following plant-based diets can consume provitamin A carotenoids via fruits and vegetables that can then be converted to vitamin A by the body.
Biotin
Biotin, also known as Vitamin B7, is a water-soluble nutrient found in several cosmetic products for skin, hair, and nails. Individuals with a biotin deficiency may develop dry skin, hair loss, brittle nails, and even loss of muscle control. While more research is needed, studies suggest that biotin may improve hair and nail growth. Biotin can be found in various foods, including nuts, avocados, sweet potatoes, and egg yolks. For more information about the ways that biotin can improve nail health, check out Nail Growth Serums for Stronger and Longer Nails.
Vitamin C
Vitamin C is another vitamin that has been shown to promote skin health, principally as an antioxidant that can decrease UV damage to the skin. It also boosts collagen synthesis, which can reduce signs of aging. In addition to being found in citrus fruits, high amounts of vitamin C can be found in broccoli, peppers, and tomatoes.
Vitamin E
Vitamin E, a fat-soluble antioxidant, has been heavily used in dermatology for over 50 years. Based on research, it may help to moisturize and soften skin and hair, as well as protect the cells from damage. This vitamin also contains photoprotective properties, allowing it to absorb the energy from ultraviolet light. Because of its anti-inflammatory and antioxidant properties, it’s even been used as a potential treatment for atopic dermatitis. As an antioxidant, vitamin E protects cells from free radical damage, which has been associated with many chronic conditions.
You can find vitamin E in various foods, including peanuts, almonds, sunflower seeds, and squash. To learn more about the benefits of vitamin E, check out Radiant Skin from Within- Science Behind Skin Health Vitamins.
Omega-3 Fatty Acids
Omega-3 fatty acids are essential ingredients for maintaining skin and hair health. Omega-3 fatty acids have strong anti-inflammatory properties and are commonly found in salmon, mackerel, flaxseed, and more. They serve as an important energy source and play an important role in various bodily functions, including regulating sebum production, which plays a role in preventing your scalp and skin from becoming itchy, flaky, and dry. One study actually found that fish oil supplementation increased skin hydration and reduced itchiness.
Collagen
Collagen is an essential element found in all of the body's connective tissues, including the skin, bones, and ligaments. It’s the most abundant protein in your body and natural production starts to decline after age 25. Incorporating dietary collagen can support healthy bones, hair, skin and joints, and is vital for building strong nails.
To boost collagen in your diet, try including bone broths, chicken skin, and sardines. Collagen supplements can be an easy way to intake additional collagen without having to make time consuming dishes like bone broth.
Adding more collagen alone isn't enough to ensure that your body can process and effectively use it. You also need enough vitamin C to synthesize collagen, particularly type 1 collagen. As a cofactor for several critical elements, vitamin C ensures collagen folds into a stable triple helix structure.
The Role of Minerals in Beauty
Along with essential vitamins, there are certain essential minerals that can help improve the health of your hair, skin, and nails. Below, are some essential minerals for healthy hair, skin, and nails.
Zinc
Zinc can support healthy hair growth. In fact, one study showed that zinc supplementation benefited patients with alopecia. Also, zinc is a natural way to combat acne without the adverse systemic effects of other treatment options. Red meat, such as beef and lamb, is rich in zinc. But the good news for vegetarians and vegans is that there are many other foods like beans, chickpeas and lentils that are great sources of zinc.
Iron
Many people, particularly women of childbearing age, struggle with iron deficiency. Iron deficiency can cause various health problems, such as severe fatigue, muscle weakness, and rapid heart rate. Other signs of iron deficiency include brittle nails, a pale complexion, and hair loss. Adding more iron to the diet through iron-rich food or supplements can address some of these challenges while boosting the amount of oxygen the skin and scalp get. For people looking to boost their dietary iron consumption, there are great options, like liver, steak, dark leafy green vegetables, and tofu.
Silica
You may not be familiar with silica, but new research suggests that this unique mineral may play an essential role in the health of various connective tissues throughout the body, including the joints and skin. More research is needed, but evidence suggests that, along with strengthening connective tissue, silica can help strengthen hair and nails, protecting against breakage.
Silica is naturally found in many foods, including a variety of dark leafy green vegetables, green beans, and bananas. While consuming foods rich in silica can be beneficial, adding a silica supplement containing no more than 10-30 grams of silica per day may help strengthen your hair and nails. Just be mindful of the recommended dosages, as you’ll want to make sure you don’t consume too much. Check out the FDA guidelines for more information about recommended doses.
The Power of Multivitamins
In the modern world, it’s difficult to eat a well-balanced diet which can lead to micro-deficiencies in a wide range of nutrients. Multivitamins are all-in-one supplements that provide a convenient and efficient way to bridge nutritional gaps, ensuring you're not missing out on vital vitamins and minerals that contribute to your hair, skin, and nail health.
Developed by top scientists and using state-of-the-art technology, Healthycell’s Bioactive Multi is an excellent choice for essential vitamins and minerals. The Healthycell’s MICROGEL technology maximizes the bioavailability of its essential ingredients by releasing small particles of these nutrients directly into the digestive tract. Its combination of vitamins C, D, and E and selenium are associated with healthier hair and nails.
Healthycell’s Vibrant Hair, Skin, and Nails contains collagen, Vitamin C, Vitamin E, biotin, hyaluronic acid, ceramides, and silica - all specific nutrients that provide targeted support needed for glowing skin, vibrant hair and strong nails.
These supplements and other hair, skin, and nail vitamins work best when used in conjunction with a balanced diet.
Lifestyle Habits to Enhance Beauty
While the right vitamins and minerals can certainly help improve the appearance and texture of your hair, skin, and nails, adopting certain lifestyle habits can have a significant impact as well.
Embrace these practices to radiate from the inside out:
Quit Vaping and Smoking: It goes without saying, but smoking can lead to premature aging of the skin. Most people know that the free radical damage caused by smoking can lead to the development of “smoker’s lines,” or deep wrinkles around the mouth. Of course, smoking damages more than just the sensitive areas around the mouth. It can cause skin discoloration, redness, irritation, and deep wrinkles all over the face, neck, hands, and body. Many people have turned to vaping, or e-cigarettes, as an alternative to smoking, but research shows that vapes contain toxins that accelerate the development of fine lines and wrinkles. There’s also evidence to suggest these chemicals can cause rashes and even acne breakouts.
Hydrate: Staying hydrated can help improve skin texture and elasticity, preserve suppleness, and promote a glowing complexion. Furthermore, since dehydration can contribute to dry and brittle hair, consuming adequate amounts of water can improve the appearance and texture of your hair as well. Most people should drink between four to six cups of plain water daily. Oral hydration can dramatically increase skin hydration across all levels of the skin. Well-hydrated skin tends to glow and look healthier compared with dry skin.
Eat a Balanced Diet: Eating a balanced diet rich in fruits, vegetables, lean proteins, and whole grains provides your body with the nutrients it needs to thrive. A well-rounded diet helps support healthy hair growth, glowing skin, and strong nails. Fads and crash diets can disrupt skin health, causing a loss of skin elasticity and skin sagging. These same diets could also lead to micronutrient deficiencies and negatively affect your hair, skin, and nails. Diets that are high in saturated fats, trans fats, and added sugar can cause free radical damage while diets containing healthy fats derived from sources like olive oil and avocados, can help improve the appearance of your skin, hair, and nails. You should avoid highly processed foods and consider following a low inflammation diet if you want to improve the health of your hair, skin, and nails.
Exercise: Physical activity doesn't just benefit your heart and muscles. Moderate exercise increases blood flow to skin cells, delivering oxygen and nutrients to your skin cells, resulting in a natural, radiant glow. While excessive exercise, such as training for a marathon or triathlon, can lead to an increased production of free radicals, moderate exercise can be a great way to improve blood flow to the skin and improve the appearance and health of your complexion.
Debunking Myths about Hair, Skin, and Nails Vitamins
Vitamins and nutrients are powerful tools in promoting hair, skin, and nails health, but they aren't magical elixirs that deliver instant transformations. Achieving radiant beauty is a holistic process that encompasses a well-rounded lifestyle including a balanced diet, proper hydration, regular exercise, and adequate sleep. Vitamins complement these efforts by providing essential nutrients, but they work best as part of a comprehensive regimen.
Consultation with Health Professionals
Before starting any supplementation regimen, it is crucial to seek professional advice, especially if you are pregnant, nursing, or taking medications. Be aware of potential interactions and understand that individual needs may vary.
Conclusion
The path to radiant beauty is multifaceted. Following a healthy diet, getting moderate exercise, and proper hydration in combination with incorporating multivitamins and specific hair, skin and nails vitamins, like Healthycell’s Bioactive Multi and Vibrant Hair, Skin, & Nails, you can reap the benefits of a holistic approach to beauty. Grab yours today!
About the Author
Healthycell uses patent-pending MICROGEL™ technology to deliver nutrients you can absorb and results you can measure in a pill-free experience you'll love. Our team is passionate about changing the way people take nutritional supplements. We believe the future of vitamins is pill-free!
