What Makes Your Hair & Nails Grow
Keratin is a protein made by cells in your skin that make up your hair and nails. As keratin cells naturally push upward through the skin, they die and then harden, turning into your hair or nails. Known as keratinization, this process is what makes hair and nails grow, and several factors contribute to its sustained momentum. Hair grows an average of 3 inches a year, whereas nails usually grow about 1 1/2 inches a year.
Top 8 Vitamins And Nutrients For Healthy Strong Nails
Your fingernails can say a lot about your health.
Nail beds constantly give rise to nail tissue, and adequate vitamin, mineral and nutrient intakes help support the growth, formation and strength of new nail cells.
A change in the appearance, texture or shape of your nails could indicate nutrient deficiencies.
Here are the 8 most important vitamins and nutrients to keep your nails healthy.
How Can You Boost Vitamin D Levels
Remember that getting more vitamin D from your diet and exposure to sunlight doesnt magically grow hair. There are many other factors involved in hair loss/growth, and the best way to assess your situation is to speak to a dermatologist and perform the necessary blood tests. Moreover, doctors dont recommend exposure to sunlight due to the increased risk of developing skin cancer, but as long as you get to spend more time outdoors without getting sunburned, everything should be perfectly safe. If you live in a sunny area, remember to use sunscreen with a good UV protection factor . In terms of diet, fatty fish is a great source of vitamin D catfish, salmon, mackerel and tuna for example. Other dietary sources include, but are not limited to whole eggs, liver, mushrooms and omega-3 fish oil.
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Why We Should Take Vitamins And Minerals For Healthy Nails
Fingernails, like other organs and parts of our body, are growing and changing. They need their special food like vitamins and minerals to increase their length and strength. It is important to know that nails, like hair, get the nutrients from our body. It means that everything they need for healthy growth they take from the nail root. You need vitamins to make nails grow. Make sure you familiarize yourself with my nail salon tips and avoid unmarked bottles of products when you go to get a manicure.
The nail root receives the right nutrients directly from the blood. All the vitamins and mineral components fall into the nail through the blood vessels. A lot of people believe that you can get all vitamins and minerals for healthy nails from different hand creams and healing nail polishes, but it is not true.
On the other hand, you can achieve some special effect by using beauty products with the vitamins and minerals such as CalGel. Unfortunately, it is a drop in the ocean. You’ll only improve the situation of the nails parts that will be cut later.
In general, vitamins and minerals are necessary, if you want to have healthy and grow longer nails. They regulate growth, maintenance of shape, color, and strength. If a body lacks a particular vitamin, the nails will begin to grow slower.
Do Skin Hair And Nail Vitamins Really Work
Most vitamins and supplements containing biotin, fish oil or vitamins A, C and E can help stimulate hair and nail growth. You can typically find specialized vitamins that have high concentrations of the vitamins and minerals below. Here are a few vitamins and minerals to keep in mind and how they function:
- Biotin. Biotin strengthens hair and increases its density. Other ways to fit biotin into your diet include eating eggs, bananas or drinking milk.
- Fish Oil. Fish oil makes hair and nails shiny. Fish oil also serve as an antiaging supplement. If your skin is damaged from too much sun exposure, the omega-3 fatty acids from fish oil may help.
- Vitamin A. Vitamin A reduces acnes flares and is an antiaging agent. Having a vitamin A deficiency may increase the risk of developing acne, as it becomes more difficult for dead skin to be removed from hair follicles which may lead to blocked pores.
- Vitamin B. Vitamin B is known to lower the risk of nonmelanoma skin cancer and precancerous growths.
- Vitamin C. Vitamin C is an antioxidant that helps fight free radicals, brighten the skin and stimulate collagen. Vitamin C also helps fight the formation of melanin .
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Are Prenatal Vitamins The Secret To Better Hair And Skineven If You’re Not Pregnant
Some women claim that taking prenatal vitamins when they’re not pregnant improves hair growth and gives them shinier, healthier strands. But is it safe to take these nutrient-packed pills when you’re not expecting? We asked experts to weigh in.
It’s no secret that prenatal vitamins are packed with a slew of essential nutrients like folic acid, iron, calcium, vitamin D, and others that help support baby’s development and protect against or birth defects of the brain, spine, or spinal cord, called neural tube defects. But could they also deliver an admittedly less important but still appealing perk for non-pregnant womenlonger, faster-growing hair and smoother skin?
Recently, it seems like everyone I talk to is taking prenatal vitamins for the beauty benefits. The trend appears to have gotten Hollywood’s stamp of approval, too. A quick Google search confirms that LeAnn Rimes, Gwyneth Paltrow, and Mindy Kaling all swear by prenatals for red carpet-ready strands. ” will not only scare your boyfriend, will make your hair grow faster, thicker, and keep your skin glow-y and smooth,” Kaling said a few years ago.
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But other experts we spoke to warned against taking these pills when you’re not trying to conceive.
“Taking more iron than you need all the time can lead to constipation, nausea, vomiting, diarrhea, or worse,” says Cynthia Sass, RD, MPH, Health‘s contributing nutrition editor.
When Should I Visit My Gp
If you would like to support the health of your skin, hair or nails, speak to your pharmacist. They’ll advise you on vitamin and mineral supplements that might help.
If you have any problems with your skin, hair or nails, visit your GP, as you may have a symptom of an underlying condition that needs treatment. Dry skin and brittle hair or nails, for example, sometimes indicate an under-active thyroid, while some nail problems can be caused by fungal infections.
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Best Vitamins For Stronger Nails
JemmaNote:
Having impressive and desirable nails doesnt just happen through nail products and manicures. They are achieved from the environment you create within.
Like any party of your body, nails are composed of living cells. If youre looking for great nails, it therefore makes sense to provide your cells with the Vitamins and Minerals they need to work best.
Nails that are strong and healthy can only come when your body is replete with the essential and mandatory building blocks.
When it comes to Nails, there are a select number of Vitamins that will give you the stronger nails that you desire.
Whilst there is no denying that a Mani can transform the look of your nails, it is in your supplement regimen that you can really transform the health of your natural nails .
Supplementing correctly, and ensuring that your body has what it needs should always be your first priority.
Interestingly, your nails are a key indicator of your health. The quicker they grow is a key sign as to whether your body is functioning at its very best.
So, what are the best vitamins for stronger nails? The best vitamins for stronger nails are the B-Vitamins , Vitamin A and Vitamin C. Clinical Studies have proven that these are the most effective at improving the health of your nails as they all play a crucial role in your bodily functions, enzymatic processes and overall metabolism.
Beyond this, Collagen is perhaps one of the best supplements that you can take.
Contents
Vitamins To Support Skin Nail & Hair Health
A healthy, balanced and varied diet is important for getting all the key nutrients that the body needs to help you look and feel your best. There are certain nutrients that help keep your hair, skin and nails healthy. You should be able to get all of these nutrients through food, but if you’re worried your diet may be lacking some of them then you may want to consider taking a supplement. If you think you have a deficiency, you should contact your GP, as this can sometimes point to a condition that may need to be treated.
Vitamin A
Also known as retinol, vitamin A plays a key role in skin health as it supports the maintenance of healthy skin. Rich sources of vitamin A include cheese, eggs, oily fish, fortified low-fat spreads and dairy products.
Riboflavin
Riboflavin helps maintain healthy skin, and is found in milk, eggs and rice. Its destroyed by ultraviolet light, so always store these foods out of direct sunlight. B2 deficiency is uncommon, but symptoms include scaly patches on the face.
Niacin
Meat, fish, wheat, eggs and dairy products are good sources of niacin, another vitamin which supports healthy skin.
Biotin
Biotin is also known as vitamin B7. It’s made naturally by bacteria in your gut and helps to maintain normal hair and skin. If your diet contains a wide variety of nutrients, it’s likely that your gut is making enough biotin.
Vitamin C
Zinc
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Hormones Can Affect Hair Growth And Health
Have you ever noticed that pregnant women often have gorgeous hair that wont stop growing no matter how poorly they treat it? Its because of the surges of estrogen they get during pregnancy, which causes hair growth.
After they have the baby and hormones start to adjust, they usually shed hair like crazy. Women who start or change birth control can also go through the same thing.
Estrogen makes your hair grow fast and furious, and sometimes in places that shouldnt have hair. If youve ever been on birth control pills and had hair grow in weird places, you know what I mean.
People with thyroid disorders can also have hair loss, or their hair gets brittle because of hormone fluctuations.
Philip Kingsley Tricho Complex
This vitamin is trichologist-recommended and has been created with over 60 years of trichologist-experience. Its ingredients are inspired by prescriptions tested at the Philip Kingsley Trichological Clinics.
Trichology focuses on structure, function, and diseases of the hair and scalp. Trichologists can help with hair and scalp issues like hair loss, breakage, oily scalp, and more.
With amino acids, methionine, iron, vitamins B12 and C, zinc, and selenium, these vitamins help balance out any deficiencies that may cause hair loss, thinning or damage. Scalp issues are also treated to improve follicle functions. Four months are necessary to see results with the Philip Kingsley Tricho Complex.
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Best Biotin For Hair Growth
If youve spoken with a healthcare provider and decided to take a biotin supplement as part of your hair care regimen, you may be aware that the market is flooded with biotin supplements that all make the same claims. How can you tell which ones are the best? The answer depends on what youre looking for specifically and what you consider important.
Based on reviews, if you just want biotin without any other vitamins or nutrients,Meribin High Potency Biotin, a 5,000 mcg capsule, is a trusted name. Customers say another good, inexpensive choice is Natures Bounty Biotin Softgels, which come in 5,000 mcg and 10,000 mcg sizes. If youre looking for a little less biotin, some recommend trying Solgar Biotin, a 3,000 mcg tablet that is vegan, non-GMO, and gluten free. If you want something you can chew on, people like Vitafusion Biotin gummies, which are 5,000 mcg and naturally blueberry flavored with no high-fructose corn syrup.
Other popular choices for hair growth include:
- Zhou Hairfluence, which has 5,000 mcg of biotin, collagen, hydrolyzed keratin, and other essential vitamins
- Code Age hair vitamins, which contain 10,000 mcg of biotin and other hair-healthy ingredients
- MegaFood Skin, Nails & Hair, which has 300 mcg of biotin and a special support blend made from organic plants.
- Nutrafol, which has 3,000 mcg of biotin, selenium, iodine, and vitamin C, A, and D
- Viviscal, which has 120 mcg of biotin and a proprietary marine complex of amino acids
How Much Biotin Should You Take
The recommended amount of biotin you need each day is up for debate and is thought to depend on your age. Newborn babies need just 5 micrograms daily, while adults should be getting at least 30 mcg, and breastfeeding women should shoot for 35 mcg or more. Since biotin is found in many foods, it would be unusual for anyone to be low in biotin, Dr. Johnson says.
Dr. Hooper adds: For adults, biotin intake of 30 mcg per day is easily achieved through a well-balanced diet including biotin-containing foods, such as meat, eggs, fish, nuts, seeds, and certain vegetables like sweet potatoes, spinach, and broccoli. This highlights that a person eating a well-rounded diet does not need biotin supplementation.
If you choose to supplement, biotin can be taken by itself or along with other B-complex vitamins in multivitamin form. Most of the websites touting biotin for hair growth recommend taking 2-5 milligrams of biotin in supplement form each day, and many supplements are sold under the nameBiotin 5000, indicating a 5000 mcg size. This is far more than doctors recommend, although for most people the extra biotin shouldnt present any health problems. No toxicity of excess biotin intake has been described.
It is a B vitamin, so it is difficult to overdose on itmost people will urinate out what they do not need, says Johnson. With that said, I suggest not taking more than the daily recommended dose of 30-100 mcg per day for an adult.
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Revly Hair Skin And Nails Complex
Revly is an Amazon brand that offers this vegan-friendly and gluten-free product.
It comes in a bottle with 130 capsules containing 2,000 micrograms of biotin and 300 milligrams of methylsulfonylmethane.The manufacturer claims that the complex helps maintain healthy hair, skin, and nails and can support brain function and energy metabolism.
Revly claims that the product does not contain artificial colors, flavors, or chemical preservatives.
The recommended dosage is one tablet per day.
Sports Research High Potency Biotin
If you want to keep your supplementation routine simple and stick with only the most proven hair vitamin, Sports Research High Potency Biotin is the way to go.
While the only directly beneficial ingredients are biotin and coconut oil, the very high biotin dosage can do a lot of work on its own to improve hair growth. Other supplements offer a wider variety of ingredients, but biotin is certainly the supplement with the largest amount of scientific evidence supporting its use.
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Foods That May Help Our Hair Skin And Nails
We all are well aware that grabbing an apple from the refrigerator is healthier than finishing off a bag of chips from the pantry. But did you know that our choice of foods might also affect the condition of our hair, skin and nails?
Research has shown that various foods and vitamins may have a positive influence on skin and hair health, the strength of your nails and other aspects of our appearance.
What to eat for healthy, glowing skin:
According to the American Academy of Dermatology, some research suggests that people who eat a diet with a low glycemic index meaning foods that dont cause a spike in blood sugar see their acne significantly improve.
For example, you may want to add more foods that are generally high in fiber:
- Fruit
- Lentils
- Peas
The Mayo Clinic also suggests foods containing antioxidants to help protect your skin. This could include:
- Carrots
- Nuts
- Beans
One food group that you may not want to overdo it on is dairy products, as several studies suggest that some dairy products, especially skim milk, may make acne worse.
What to eat to help preserve your luscious hair:
Hair loss can be part of the aging process and it can affect all ages and genders. But dont fret there are some simple additions you can make to your diet that may help slow the process.
What to eat to help make your nails stronger:
Can You Take A Prenatal If You Arent Pregnant
If youre not pregnant, there are a few things to consider before taking a prenatal vitamin for hair growth.
The main concern with taking a prenatal when you arent pregnant is iron toxicity. Nonpregnant women need 18 milligrams of iron per day, compared to pregnant women who need 27 milligrams.
Taking too much iron daily over a long period of time can lead to symptoms such as:
- stomach pain
- constipation
- liver complications
However, some prenatals dont contain any iron at all. In short, your best bet is to investigate the label thoroughly if you decide you want to take a prenatal.
Calcium is another nutrient of concern when taking a prenatal outside of pregnancy. In the long run, getting more calcium than your body requires could contribute to kidney issues.
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