Vitamins play an important role in supporting the body’s functions; at times, it is especially vital to take vitamins if you have a deficiency, are on a dietary restriction, or have a certain medical condition that affects your body’s absorption of nutrients.
When it comes to glowing skin and healthy hair, vitamins can help too; certain nutrients influence how your hair, skin, and nails look and feel. Nevertheless, this won’t happen overnight; it takes time for your body to absorb these nutrients. Here are a few supplements that you could consider taking to promote healthy skin, hair and nails.
Biotin (Vitamin B7)
Biotin is a well-known vitamin that promotes healthy growth of hair, skin, and nails. Biotin helps your body make proteins like keratin, which is the main structural ingredient for the healthy growth of hair and nails. You might experience dry, thinning hair or brittle nails if your biotin is low. Although you can take biotin supplements, biotin can be found in chicken, liver, eggs, salmon, almonds, and sweet potatoes.
Vitamin C
Known as an antioxidant, vitamin C helps protect your skin from free radical damage that can be caused by the sun’s harsh ultraviolet rays, pollution, and stress. Vitamin C plays an important role in collagen production. Collagen plays an important role in making your skin appear plump, firm, and smooth. Vitamin C is found in many fruits and vegetables like citrus fruits, strawberries, bell peppers, and broccoli.
Zinc
Zinc plays an important role in cell growth and tissue repair; it also supports a robust immune system. Without zinc, you might experience brittle nails and acne breakouts on your skin. Studies suggest that zinc supplements can help you with these symptoms; nevertheless, taking too much zinc can cause nausea and interfere with your body’s ability to absorb mineral copper. Zinc is found in natural foods like oysters, lentils, pumpkin seeds, and beef.
Iron
Iron plays an important role in helping the body’s cells carry oxygen, including to your hair, skin, and nails. Without iron in your diet, you might experience thinning hair, your nails might become brittle, and your skin might look pale or dull. Although there are many iron supplements available, you need to consult your doctor before you take any; that’s because too much iron can be harmful to your body. Iron is readily available in foods like red meat, lentils, spinach, and fortified cereals.
Vitamin D
Vitamin D plays a pivotal role in skin cell growth; it can make the difference between healthy, glowing skin and dry skin. Vitamin D also impacts immune function and regulates the hair growth cycle. If you are low in vitamin D, this can lead to weaker nails, slower wound healing, and thinning hair. Vitamin D is linked to skin conditions like eczema and psoriasis, which is why maintaining adequate levels can keep your skin healthy. You can get vitamin D from food staples like salmon, egg yolks, and milk.
Omega-3 Fatty Acids
Omega-3 fatty acids play an important role in the body. Besides benefiting brain function, they increase skin elasticity and hydration and reduce the effects of acne-related redness and inflammation. They are also good at managing inflammatory conditions like psoriasis. Besides being useful as a supplement, Omega-3 fatty acids are found in many foods, including salmon, sardines, walnuts, and flaxseed.
You can get most of these vitamins from a balanced, nutritious diet. However, if you have a deficiency, dietary restrictions, or issues with your skin, hair, or nails, supplements might be helpful. Before starting any new vitamins or supplements, talk to your doctor or a certified healthcare professional. They can guide you toward safe, effective options tailored to your needs.
David Messiha | Staff Writer
