ABCs of Good Health

The Best Vitamins For Hair, Skin, And Nails

Did you know that so much of what we eat affects the way we look and feel about our bodies? Creams, serums, and masks are great for our complexion and health, but the right vitamins can help give us that extra boost that we’re all looking for. So, if you’re looking to boost the condition of your hair, skin, and nails, then consider your diet and make sure you’re getting enough of these essential vitamins for hair, skin, and nails.

Inner Beauty

It isn’t just a phrase. Beauty really does come from within! Just like our internal organs, our hair, nails, and skin need nutrients too.

For example, collagen is the building block of our hair, skin, and nails. Our bodies, therefore, need enough collagen in order to maintain the integrity and function of our skin. Similarly, private New York dietician, Amy Shapiro, explains that “vitamin B, specifical biotin, repairs hair,” because it improves our body’s keratin infrastructure.

an infographic showing the role of collagen in the skin

Healthy ageing infographic (Natural Products Insider)

So here are our top vitamins for hair, skin, and nails.

Vitamins For Hair, Skin, And Nails

 

  1. Vitamin A
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    Vitamin A

    Vitamin A is required for cell growth and replenishment. It has antioxidant properties, which mean that it plays a vital role in skin health. It is also widely used for acne treatment, both topically and as a supplement.

    We can find vitmain A in some foods, particularly animal product such as liver, fish oils, also whole milk, and egg yolk

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  2. Vitamin B
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    Vitamin B

    Vitamin B complex is made up of 7 vitamins; B1, B2, B3, B5, B6, B9 and B12. They can nourish cells to help to overcome brittle nails, improve skin elasticity, and encourage healthy hair growth.

    We can find some B vitamins in foods. For example, vitamin B2 (riboflavin) promotes cell growth and can be found in meat, liver, poultry, milk and yoghurt.
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  3. Biotin
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    Biotin

    Biotin is a B vitamin (B7) that can help to nourish the cells in our hair, skin, and nails. This helps to support their condition.

    It can be found naturally,  in eggs, salmon, and leafy greens, but only in small amounts. That’s why Biotin is a popular inner beauty supplement.

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  4. Vitamin C
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    Vitamin C

    Vitamin C supports skin elasticity by helping to build collagen (the main connective tissue in the skin) reducing sagging, smoothing wrinkles. As an antioxidant, it is thought to help slow the ageing process by fighting skin damage and protecting cells.

    The richest natural sources are fresh fruits and vegetables, including citrus fruits, blackcurrants, kiwi, spinach and red peppers.

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  5. Collagen
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    Collagen

    Type I and III collagen is found in our skin, helping to give it elasticity, retain moisture, and structure. As we age, our body’s collagen levels naturally decline.

    Collagen is sourced from meat and animal products, but a supplement can offer more collagen than we can get from food. It can come in powder form, capsule form, or even in a multivitamin.

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  6. Coconut Oil
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    Coconut Oil

    Coconut Oil is a popular for hair and skin products. You might find it in your conditioner or even you body cream. Supermodel Miranda Kerr uses it to cook with, Suki Waterhouse applies it to keep her skin silky smooth and Kourtney Kardashian hails it as the saviour to her luscious locks.

    Using a supplement can make it a little easier to get the right amount of coconut oil every day!

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  7. Hyaluronic Acid
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    Hyaluronic Acid

    Hyaluronic acid is a water-retaining molecule found in our skin cells. It is often an ingredient in face creams, but according to Dr Axe, “when applied topically, hyaluronic acid cannot be absorbed”. A supplement can increase levels our levels from within.

    Like collagen, our natural levels decline as we age. That’s not great news when, according to Dr Maryam Zamani, it “is critical in maintaining skin hydration”.

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  8. Zinc
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    Zinc

    Zinc can help to reduce the damage to our cells caused by oxidisation. This can help to maintain the health of your hair, skin, and nails.

    Although we can get zinc in our food, the NHS estimates that many of us don’t get enough of it.

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Roxanne Griggs

Roxanne Griggs

Public Health Nutritionist (ANutr)

Qualified, Public Health Nutritionist (ANutr).


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