The Top 5 Supplements for Healthy Hair, Skin, & Nails

We all love and feel lucky when we have a “good hair day,” but did you know that you can have great hair, skin, and nails every day by adding a few supplements to your diet? The appearance and integrity of your hair, skin, and nails are all dependent on the structural proteins like keratin, collagen, and elastin. Keratin is a protein found in hair, nails, and the outer-most layer of skin. At the same time, collagen fibers are the primary source of the skin’s strength, and elastin fibers provide elasticity and resilience to the skin. Unfortunately, some factors compromise the structure and function of these proteins. These factors include aging and ultraviolet radiation. Luckily, specific nutritional supplements can help support healthy hair, skin, and nails. These are the top five supplements for healthy hair, skin, and nails.

B-Complex Vitamins

This family of vitamins is critical to hair, skin, and nail health. You’ll want to be looking at vitamins B1, B2, B3, B5, B6, B7 (Biotin), and B9. We’ll talk about biotin in the next section, but it’s essential to remember that B vitamins help create red blood cells. These cells then carry oxygen and nutrients to the scalp and hair follicles, effectively allowing your skin and hair to stay healthy.

Biotin

As mentioned, biotin, otherwise known as vitamin B7, is a part of the B-complex vitamin family. People use it orally to treat hair loss, brittle nails, and skin health. It also helps with skin rashes in infants (seborrheic dermatitis). If you aren’t getting enough biotin in your diet, you may experience hair loss and a red, scaly rash. While deficiencies are rare, as it is usually easy to receive enough biotin from a healthy diet, supplements do exist for those who suffer from deficiencies or are looking to increase their intake.

The reason why biotin helps promote healthy hair, nails, and skin is it improves the body’s keratin infrastructure. A 2015 study showed that women who took a MPS (marine protein supplement containing biotin and other ingredients) experienced significant hair growth in areas affected by hair loss. They also experienced less shedding when washing their hair.

Negative effects are rare, but minor side effects do include nausea, cramping, and diarrhea. You may take this supplement with food to reduce these risk factors. For safe consumption of biotin supplements, experts recommend the following dosage guidelines:

• 10 years and older: 30-100 mcg/day (micrograms)
• Birth-3 years: 10-20 mcg/day
• 4-6 years: 25 mcg
• 7-10 years: 30 mcg

Pregnant or breastfeeding individuals may also need higher levels of biotin.

Choline

While not a vitamin or a mineral, choline is often grouped with the vitamin B-complex family because of similarities. Choline supports the construction of durable cell membranes and is an essential component in healthy new body tissues—like hair, skin, and nails.

The amount of choline needed for each individual is dependent on biological sex, genetics, age, and if you're pregnant or breastfeeding. Take a look at this table for a general understanding of how much you should consume per day.

Collagen

Collagen, the primary source of your skin’s strength, is the most abundant protein in the human body. It is a popular supplement, thanks to its role in the production of keratin. It also works with elastin to help keep your skin looking healthy and tight. It’s believed that the antioxidant properties it holds are protective against free radicals that can damage hair. A 2017 study also found that taking 2.5g a day for 24 weeks improved brittle nails, increased nail growth, and showed a decrease in the frequency of nail breaks.

The reason doctors believe collagen supplements work is because small collagen peptides are quick;y absorbed when ingested orally. They stimulate the growth of new collagen molecules as well as hyaluronic acid. The increased new collagen improves skin suppleness, and the hyaluronic acid draws water into the skin for a healthy, hydrated appearance.

Usually used in supplements, you can take hydrolyzed collagen in capsule or powder forms. Research shows that taking 2.5-15g/day was safe and effective.

Hyaluronic Acid

Due to its high content of water, youthful skin retains its resilience and flexibility. Daily external injury, in addition to the normal aging process, causes loss of moisture. The key molecule involved in skin moisture is hyaluronic acid, which has a unique capacity to retain water.

Hyaluronic acid is present in many bodily tissues. It is essential to maintain moistness in skin tissues, which contain about half the body’s hyaluronic acid mass. Due to its viscosity and moisturizing effect, people widely distribute hyaluronic acid as medicine, cosmetics and, recently, marketed it in Japan as a popular dietary supplement to promote skin moisture. Studies show that the ingestion of hyaluronic acid moisturizes the skin and could improve the quality of life for people who suffer from dry skin.

Hyaluronic acid is very safe to use, with few reported side effects. The body naturally produces it, so allergic reactions are infrequent. However, those who have had cancer or have a history of cancer in their family should be careful with hyaluronic acid use as some evidence suggests that cancer cells may be sensitive to it. It may cause them to grow faster.

The amount of hyaluronic acid varies product to product. The good news is every little bit helps. It is an expensive, raw material but very potent (hyaluronic acid can hold 1000x its weight in water to help moisturize skin). Most products use multiple complementary ingredients to synergize the effects of hyaluronic acid so a few milligrams up to 15mg or more is more than effective.

Why These Supplements Are Essential For You

Over the course of this blog, we outlined the top five nutritional supplements for healthy hair, skin, and nails. This includes B-complex vitamins like biotin and other supplements like choline, collagen, and hyaluronic acid. These supplements contain moisturizing properties as well as promote the growth and strength of vital structural proteins like keratin, collagen, and elastin. Do yourself a favor and start supplementing for healthy hair, skin, and nails today. Your body will thank you.

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