The Best Vitamin For Hair, Nails And Skin

Vitamins are of paramount importance for the human body and the lack of them can bring many health problems. They can be acquired both through food, which is the correct way, and through supplementation when there is a medical indication. 

In addition, hair, skin and nails need specific vitamins, so find out which ones are most important and how to get them properly.

Why are vitamins important for hair, skin and nails?

Vitamins are important to maintain the appearance and health of these three aspects, when vitamins are lacking, some problems may arise. Are they:

• Loss of hair;
• Dryer and dull hair;
• Difficulty in growth;
• Thin hair;
• Weak nails, breaking easily;
• Difficulty in nail growth;
• Dry skin;
• Skin with cracks and peeling;
• Acne.

These are some of the symptoms felt when the vitamin is deficient and that is why daily consultation is so important. Be aware of the signs your body gives you, often these symptoms can appear at the same time.

What vitamin is good for hair, nails and skin?

Several vitamins are essential and therefore, it is important to consume different types of food, so that only one type of vitamin is ingested and continue with the symptoms above. Find out which ones are the best to bet on and find out where to find each one:

Biotin

Known as vitamin B7 or vitamin H and is important for hair and nail health. This vitamin helps prevent hair loss and nail breakage. In addition, it is also associated with healthy growth of both skin and nails. For the skin, biotin assists in the production of collagen, removing problems such as premature aging.

Where to find biotin? 

• Liver
• Egg yolk
• mushrooms
• Legumes (beans, lentils, beans, peas, chickpeas, soybeans and peanuts)
• Whole grains (oats; brown rice; quinoa; amaranth; barley and rye)
• Oilseeds (peanuts and almonds)

Omega 3

It has a very important antioxidant effect for the health of hair, nails and especially the skin. Antioxidants fight free radicals, which destroy collagen. Consumption of omega-3 assists in skin hydration and wards off premature aging.

Where to find omega-3?

• Fish (salmon, sardines and tuna)
• Seafood
• squeaky
• Linseed
• Nuts

Vitamin A

This vitamin acts in the fight against cell degeneration and that is why its consumption is so important. In the hair, preventing hair breakage and helps with elasticity. Already on the nails, it assists in strengthening and growth. Finally, in the skin, vitamin A acts to combat sagging.

Where to find vitamin A?

• Boiled egg
• raw carrot
• Spinach
• Mango
• Pepper
• Plum
• Broccoli
• Melon
• Papaya
• Tomato
• Butter
• milk and derivatives

Vitamin C

It is the most popular when it comes to skin, hair and nail health. And its success is no coincidence, as this vitamin is extremely important for the human body. Vitamin C is an antioxidant and therefore removes the problem of hair loss, strengthens nails and prevents premature aging of cells, preventing the appearance of wrinkles and fine lines.

Where to find vitamin C?

• Orange
• Lemon
• Guava
• Papaya
• Mango
• Pineapple
• Cashew
• Strawberry
• Tangerine
• Broccoli
• Cabbage
• Yellow pepper

What is the best vitamin for hair, nails and skin: Vitamin E

Vitamin E helps in combating premature aging, delaying the appearance of wrinkles and also helps in healing skin injuries. Already in the hair, it stimulates blood circulation and thus promotes hair growth and natural hydration. On nails, this vitamin keeps them stronger.

Where to find vitamin E?

• Peanut
• Almonds
• Nuts
• Sunflower seed
• Wheat germ
• Corn oil
• Soy oil
• Olive oil
• Liver
• Egg yolk
• green leafy vegetables

Read Also: The 10 Best Supplements for Glowing Skin

How to take the vitamins?

The main and most recommended is through healthy eating. A colorful and diverse dish will efficiently deliver all the nutrients the body needs, without the need to spend on supplementation medicines. 

In addition, it is also important to combine it with other healthy habits, such as the correct intake of water, physical exercise and avoiding the consumption of industrialized products.

Supplementation can be inserted into everyday life after a medical or nutritional diagnosis. Therefore, if you want to supplement, consult a nutritionist to take tests and find out which vitamin is missing from your body. 

Do not try to do the supplementation alone, as excess vitamins can cause intoxication and bring the opposite effect to the desired one.