The Best Vitamins Can Help Your Hair, Skin, and Nails
Your body needs 13 essential vitamins to survive, and a deficiency in these could leave you with thinner hair, rough skin, or brittle nails. There are many vitamin-rich topical treatments available, but the most important way vitamins work is from the inside out. Supplements can be useful for people who have special dietary requirements that make it hard to meet their nutritional needs, but the best way to achieve your daily requirements is through the food you eat. Here's an overview of how different vitamins keep your hair, skin, and nails healthy, along with foods that are rich in each one.
Vitamin A
Skin: Great for fighting acne, diminishing fine lines and wrinkles, and blocking free-radicals
Hair: An anti-oxidant that stimulates scalp oil production — particularly good for dry hair
Nails: Reduces brittlenes
Found in: eggs, cantaloupe, spinach, carrots, sweet potatoes, fortified milk and cereal
B-Complex Vitamins
Skin: Improves skin tone, evenness, and helps retain moisture
Hair: Prevents hair loss and stimulates melanin production so hair retains its color
Nails: Maintains moisture and thickness, preventing splitting and discoloratio
Found in: egg yolks, vegetables, whole-grain cereals, chicken, fish, milk
Vitamin C
Skin: Stimulates tissue growth and boosts skin's immunity
Hair: Helps hair bind and reduces splitting
Nails: Simulates growth and healthy colo
Found in: citrus fruits, tomatoes, potatoes, strawberries, some green vegetables
Vitamin D
Skin: Can help prevent blemishes
Hair: Keeps hair elastic and prevents thinning
Nails: Strengthens nails; helps body metabolize calcium properl
Found in: Fish, fish oils, some mushrooms, fortified milk, juices and cereals
Vitamin E
Skin: Speeds up healing of damaged skin; fights free radicals
Hair: Stimulates scalp circulation
Nails: Maintains natural strength and moistur
Found in: nuts, leafy greens, dried beans, vegetable oils
If you find it difficult to work these into your diet and decide to use supplements, be sure to follow the recommended dosages and guidelines. While it's true that Vitamin A may help reduce acne, it's not true that an excessive amount will keep your skin clear. In fact, it can be downright dangerous. The FDA warns that vitamin overdoses can cause severe problems, including permanent organ damage. The risks are higher for older people, people with medical issues, and women who are pregnant or trying, so be sure to talk to your doctor before starting vitamin therapy, especially if you're in a higher risk group.
Sources
Girl's Health
http://www.girlshealth.gov/nutrition/essentials/index.cfm
FDA
http://www.fda.gov/ForConsumers/ConsumerUpdates/ucm118079.htm
American Journal of Clinical Nutrition
