No matter how much you hate your nose, fingers, or that birth mark (features your loved ones may LOVE, by the way) you can’t do anything about it unless you want to invest in expensive or invasive procedures. But you can change your hair, skin and nails as much as you want without paying a high price—thank goodness! Simply knowing which vitamins and nutrients to include in your diet can result in healthier, more beautiful hair, skin, and nails.
Healthy hair is sleek, shiny, and grows quickly. Observers can spot healthy hair from a mile away, so if you want your hair to pass the test, add these vitamins and minerals to your diet.
Biotin: Biotin is one of the most popular supplements for healthy hair, and it works to increase hair elasticity and protect against dryness. Biotin can be taken naturally or in pill form. It’s found most commonly in brown rice, green peas, lentils, and oats.
Vitamin A: This vitamin uses antioxidants to produce an oil called sebum to keep your hair from drying out or breaking. But be careful! Too much vitamin A can actually lead to hair loss.
Vitamin E: This vitamin helps to prevent hair loss as well as protect it from free radicals that can weigh hair down. It also helps to boost the immune system, which further aids in protecting against hair loss. Vitamin D: Though too much sunlight (the most common source of vitamin D) can lead to dry and damaged hair, the right amount provides antioxidants that can promote hair growth.
Magnesium: Magnesium, found in pumpkin, brazil nuts, soybeans, wild salmon, and wild rice to name a few, is important for a healthy scalp and oil production. Importantly, it helps your scalp grow resilient hair. Protein: This nutrient is essential for strong, quickly growing hair. You can take this in supplement form or apply protein treatments to your scalp to stimulate hair growth.
Zinc: As your hair cells become damaged, they need the nutrients found in zinc to achieve repair or replacement. Zinc supplements or hair products with zinc are your best bet when it comes to shiny, healthy hair.
The three rules of skin care have always included cleansing, exfoliating, and moisturizing your skin for a healthy glow, but these outside treatments can only do so much. Aside from eating the right foods, take these supplements for radiant skin.
Vitamin A: Vitamin A works wonders when it comes to the effects of aging. The right amount taken daily can reduce wrinkles, fade brown spots, and smooth roughness. This vitamin is available in topical ointment and capsule form. This vitamin also uses antioxidants to produce an oil called sebum to keep your hair from drying out or breaking. But be careful! Too much vitamin A can actually lead to hair loss.
Vitamin B3: In order for your skin to look clean and smooth instead of red, dry, and splotchy, you need vitamin B3. This essential vitamin increases the production of fatty acids and ceramides, which create a protective barrier around your skin. It also helps retain moisture while blocking free radicals and irritants.
Vitamin C: This age-fighter and immune booster erases the free radicals from your skin that cause wrinkles, sagging, brown spots, and other signs of aging. It keeps your skin firm and smooth with minimized dry spots, discoloration, and lines.
Vitamin E: For added moisture and UV protection, pick up a vitamin E supplement. It naturally hydrates skin as well as protects against free radicals. Furthermore, with an increased vitamin E intake, you can avoid red, swollen, and dry skin.
Vitamin K: The skin around your eyes is very thin and susceptible to damage, but vitamin K can help. This vitamin helps to lighten dark circles and tighten bags under your eyes. If you really want great results, invest in a vitamin K cream.
Vitamin D: This vitamin aids in the absorption of calcium and can also help treat psoriasis. Also, many women report less skin irritation after increasing their vitamin D intake. Remember, just because vitamin D comes from the sun doesn’t mean you should soak up endless rays! Too much sun can cause damage and premature skin aging.
Hair, skin, and nails are all affected by your diet, but nails are probably affected the most. Everyone hates a broken nail that ruins your manicure, snags on clothing, or causes hang nails, and brittle nails that break easily are signs of vitamin deficiencies, along with lined, deformed, and slowly growing nails. If you’re not happy with your nail health, add these supplements to your diet.
Biotin: A vitamin that’s also good for promoting hair growth, Biotin is an excellent supplement to add to your regimen to help prevent your nails from becoming brittle or splitting.
Vitamin A: Vitamin A has proven very effective in enhancing nail growth. It is an antioxidant that deters damage on the inside of your body, which shows on your nails. Be warned, however: Too much vitamin A can lead to nasty side effects, such as vomiting, nausea, and hair loss.
Vitamin C: This vitamin, found primarily in citrus, is vital for boosting nail growth and recovery. It enhances the immune system, defends against free radicals, and includes many antioxidants that keep your nails healthy.
Vitamin B12: Your fingers have a complex network of nerves, making them extremely sensitive. Your nails benefit from this system, but if the nerves are damaged, your nails will be too. B12 works to boost red blood cells, which prevents nerve cell damage. You can easily recognize a B12 deficiency if you have brittle or abnormally shaped nails.
Folic acid: Also known as vitamin B9, folic acid promotes nail growth. It helps to strengthen the nail enamel and protect it from damage. FYI, most prenatal vitamins are loaded with folic acid.
Calcium: Not only is calcium important for strong bones and teeth, but for your nails. If you have ridges or dents in your nails, this is a sign of a calcium deficiency, and you should consider taking supplements.
Protein: Protein is important for tough nails. It helps to blend the nail layers together to prevent splitting, chipping, and peeling. Help your nails grow by taking protein in either a supplement or topical form.
All of these vitamins and minerals play a large role in overall health and beauty. However, you don’t want your medicine cabinet overflowing with 20 different vitamins, just to maintain your health. If you want one pill that can do it all, check out our website.
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