Which Vitamin Is Good for Hair and Nails?

Your hair and fingernails tell a lot about your overall health. Your body needs protein to keep you nails and hair healthy. Many other vitamins and nutrients are also essential for the growth of nails and hair. Not paying attention to your diet is usually the main reason why you end up dealing with brittle hair and nails. You may even face issues related to hair loss because of a lack of nutrition. Many people believe that vitamin supplements can help strengthen nails and hair. While vitamins are beneficial, you need to know which vitamin works for hair and nails.

Which Vitamin Is Good for Hair and Nails?

When you have brittle hair and nails, you actually need to take a multivitamin supplement to provide your body with a range of vitamins. Here is more about the nutrients you need to include in your diet to get healthier hair and nails.

1. Vitamin H (Biotin)

Vitamin H or biotin belongs to the B-complex family. Your body cannot store this vitamin but can make it in your intestines. It means that an illness or certain medications can kill those bacteria responsible for manufacturing biotin in your intestines. This results in a deficiency of biotin, which directly affects your fingernails, skin, and hair. You will have brittle nails and lose hair quickly. Taking a biotin supplement may help in this regard. Be sure to take 30mcg of biotin daily to improve the overall health of your nails and hair.

2. Vitamin C

Without enough vitamin C, your body cannot produce a substance called collagen, which is essential for healthy fingernails and hair. Unfortunately, your body cannot manufacture this vitamin, so you need to eat foods rich in vitamin C. If you have thin hair that splits easily and brittle nails, this could be due to a deficiency of vitamin C. You may experience other complications as well because this vitamin is important for your immune system too. You can take a vitamin C supplement to address these issues.

3. Zinc

Which vitamin is good for hair and nails? It is a common question, but you do not just need vitamins for healthy hair and nails. Not having enough zinc, which is a mineral, can affect the overall health of your hair and nails. A zinc deficiency also causes impaired sense of taste and smell with growth and development problems. Pregnant women, vegetarians, alcoholics, and infants usually develop a deficiency of zinc. You can take zinc supplements to reverse your condition. Be sure to take a smaller amount of zinc in the beginning or else you may have to deal with an upset stomach and diarrhea. Males over the age of 14 should take 11mg daily and females over the age of 19 should take 8mg of zinc a day.

4. Iron

Without enough iron, your body cannot produce new cells. Most of the iron in your body is in your blood and attached to oxygen molecules. You may develop an iron deficiency or anemia due to illnesses, nutrient absorption impairment, medications, and nutritional deficiencies. Other common symptoms of anemia include impaired immunity and fatigue. Not having enough iron in your body leads to a sudden loss of hair and makes your fingernails develop a concave shape. Iron supplements usually help in this regard.

5. Vitamin A and Beta Carotene

Beta-carotene is an antioxidant that eliminates free radicals from your body. Free radicals cause oxidative damage and cause serious complications. A deficiency can damage your skin in many ways. Moreover, the liver needs beta-carotene to produce vitamin A, which helps produce sebum and renew skin cells.  Sebum is an oily substance that serves as a natural moisturizer for a health scalp. Including vegetables like spinach, broccoli, carrots, and squash in your diet helps increase your intake of beta-carotene and vitamin A.

6. Omega-3 Fatty Acids

You may develop dry scalp and struggle with dull-looking hair if you do not have enough omega-3 fatty acids in your body. Thanks to their anti-inflammatory properties, omega-3s help reduce swelling and redness of the skin caused by conditions like eczema and dermatitis. Omega-3s also help moisturize your skin and keep your hair healthy. You can increase your intake of omega-3s by eating sardines, tuna, salmon, and mackerel. Try flaxseed to get omega-3s from a plant-based source.

7. Vitamin E

Which vitamin is good for hair and nails? Just like beta-carotene, vitamin E is an antioxidant and prevents oxidative damage to cells. It really helps prevent wrinkles and acne scars. Vitamin E helps keep your hair healthy by improving blood circulation to your scalp and throughout the body. Better circulation helps the red blood cells to carry oxygen and nutrients to the skin layers to improve skin and hair. Nuts, sunflower seeds, and vegetable oils are some of the best sources of vitamin E.

8. Vitamin B12

You could lose hair due to a deficiency of vitamin B12. It could also lead to pale skin and anemia. Your body cannot make vitamin B12 on its own, so you have to eat certain food to provide your body with enough of this vitamin. Sources of vitamin B12 inlcude liver, fish, shellfish, crab, fortified cereals, eggs, etc.

Unfortunately, your body loses its ability to use vitamin B12 with age. It means you may have to take supplements along with eating foods rich in vitamin B12 to prevent certain issues. 

 
 
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