Can One Of These Products Really Make A Difference Get The Facts Before You Spend Your Money
Pharmacy shelves are filled with dietary supplements that manufacturers claim will help thinning hair, remove wrinkles, and restore weak, brittle nails. Their ingredients can include vitamins, minerals, herbs, hormones, fish oil, and collagen. And depending on the combination of ingredients, the supplements dont come cheap. Prices can range from a few dollars to over $100 for a months supply, says dermatologist Rajani Katta, MD, clinical assistant professor of medicine at Baylor College of Medicine in Houston.
If these products work, what you pay could be money well spent. But do these supplements deliver on their promises? And, just as important, are they safe to take?
Does Biotin Really Work For Nails
Studies show biotin is effective for the treatment of weak, brittle nails, says Fran Cook-Bolden, MD, founder of Skin Specialty Dermatology in NYC. This benefit was first discovered when horses were treated successfully with biotin supplements for brittle hooves. Fun!
However, even if you are healthy, you may not be getting enough vitamin B7. Dont worry thoughyou can up your intake by eating more eggs, goat cheese, berries, cauliflower, coconut, lime, and avocadoall biotin-rich foods. Or talk to your doctor before taking one of the biotin-based nail-strengthening supplements below.
Watch Your Nails For Signs Of Health Problems
Most of the time, nail problems can be traced to environmental assaults — exposure to harsh cleaning chemicals, use of drying nail products, or just general physical abuse, such as typing or excessive use of fingertips.
That said, the American Academy of Dermatology advises that the condition of your nails can sometimes reflect a problem in your overall health. Here’s what they say to look out for:
- White nails — liver condition
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Don’t Cut Or Manipulate Cuticles
Whether you have your nails professionally groomed or do them yourself, the No. 1 recommendation is leave your cuticles alone, says Dana Stern, MD, a dermatologist at Mount Sinai Medical Center in New York City.
“The cuticle is the natural barrier to fungus and bacteria — and once you breach that, protection is lost,” she says. This will not only make cuticles look worse — red, swollen, and ragged — but may also land you a nasty infection that harms the nail bed and leads to permanent nail damage. And while cutting cuticles holds the most potential for harm, pushing them back can cause problems as well.
Foods For Nail Health
Finally, sulfur-rich foods, which help in the formation of keratin, include:
Several vitamins are notable for their support of strong, healthy nails, so seek these out in the foods you eat or as supplements. Vitamin A helps the body process protein, needed to sustain the nail bed and ward off hangnails. A lack of vitamin B may cause ridges and fragile nails 2. Biotin is notable for its treatment of weak, split-prone nails, a condition known as onychoschizia. Persistent hangnails usually indicate an inadequate intake of vitamin C, folic acid and protein. Finally, vitamin D helps your body absorb calcium, which improves the strength and growth of nails.
- Several vitamins are notable for their support of strong, healthy nails, so seek these out in the foods you eat or as supplements.
- Vitamin A helps the body process protein, needed to sustain the nail bed and ward off hangnails.
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Vitamin C Is A Hair Growth Vitamin
Vitamin C can improve hair growth, fight dandruff, stop hair loss, and lead to thicker hair, while a deficiency can cause split ends, says Bank. A 2013 study found that people who took a vitamin E and C supplement appeared to have less dryness and tighter, brighter skin after four months.
When it comes to taking vitamins for hair and skin, how much you should take also depends on your gender. Women 19 and older should take 75 milligrams a day, while men 19 and older should take 19 mg a day, Bank says. Vitamin C increases the amount of iron that gets absorbed, which can be a problem for people with hemochromatosis, an iron-overload disease, he explains.
Vitamins And 14 Foods For Strong Healthy Nails
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Fingernails arent just for decorative purposes they can also tell a tale about a number of health issues. In fact, as they continue to grow, theyre one of the best places to look to ensure vitamin and mineral intake is sufficient. Many nutrients are needed to support not only the growth of the nails but their strength, appearance, texture, and shape. So, what are the key vitamins for nails? Lets claw into the research
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Other Veggies Including Sweet Potatoes Carrots Tomatoes And Bell Peppers
If you like a little more color on your plate, worry not there are tons of veggies that give equally strong staying power to nails without being totally boring.
Tomatoes and bell peppers are chock full of Vitamin C, which is great for collagen levels, and sweet potatoes and carrots are high in Vitamin A, which provides necessary antioxidants to keep nails protected and strong.
Hum Nutrition Hair Sweet Hair Growth Vegan Gummies
Personally, I’ve been taking these gummies for the past three weeks. I haven’t seen any changes yet, but Who What Wear’s beauty editor, Erin Jahns, swears by them and says I should stick with it. The vegan supplement also promotes hair pigmentation, too.
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Nails With Accumulated Grime
The trouble with this is more than the obvious dirt. There could be a growth of fungus among the clumps. The gobs of gunk are in reality a mix of dead skin tissue, fat and oil or anything you may have touched food, dust mites from around the house, or germs from touching others .
Washing your hands carefully after every bathroom run, kitchen or personal hygiene activity is a good start towards hygiene. Remember, this part of care comes before you even think of vitamins for nails.
Protein Vitamins For Strong Nails
This staple from your dinner plate is the first solution for how to grow strong nails. In fact, every one of your meals and snacks should be protein-rich. It aids in the creation of keratin the substance your nails are made of. Boost the production of keratin through your diet by chomping down meats, dairy, eggs, nuts and legumes. Say goodbye to dull, fibrous nails with these natural nail vitamins supplements.
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How Does Biotin Help Your Nails
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If you are worried about the condition of your nails, then why not add plenty of biotin-rich foods to your diet and see what they can do for you.
Rich sources of biotin include eggs, almonds, spinach and sweet potato.
Advice is for information only and should not replace medical care. Please check with your GP before trying any remedies.
Okay Then What Can I Take To Make My Nails Stronger
Sorry to break it to ya, but Ive got bad news: We would all have strong nails if supplements lived up to their marketing hype, Dr. Hawthorne says. But the truth is that taking supplemental vitamins is unlikely to be of value since the body has a limit on how much of these ingredients it can actually process and use. Basically, you cant exactly stock up on vitamins and get double the benefit .
And since the FDA doesnt regulate supplements the same way it regulates drugs or medicationsi.e., it doesnt regulate them at allyou might be asking yourself what this means for you and your nails. And the answer is mainly just a lot of marketing hype and sometimes empty promises.
Its not realistic to think a supplement or vitamin will instantly solve your nail issues. Every individual is different, and their health concerns can change on a monthly, weekly, or even daily basis depending on a variety of factors like stress levels, hormones, and diet, adds Joel Schlessinger, MD, board-certified dermatologist at Skin Specialists P.C. in Omaha. Which means one vitamin may work for one woman but be ineffective for another.
For most people, taking nail vitamins isnt likely to be detrimental to your health, but they can build up in your system , potentially causing some serious health effects. So if you still want to try them knowing all that you know, chat with your doctor or dermatologist about one of these four top-rated nail supplements:
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How To Choose Your Supplement
It’s essential to choose a supplement that has not only the right ingredients, but a high enough concentration of those ingredients.
Some of the key things to look for in any supplement are biotin, vitamins C, D, and E, zinc, iron, and omega-3 and 6.
A study showed that 38% of women who experience hair loss were found to have a biotin deficiency*, and since biotin is top of our list let’s explore why it’s so important:
BIOTIN – A biotin supplement can do wonders for your hair’s strength, beauty, and shine This B complex vitamin helps cell proliferation and the production of protein. Since the hair is made up of 95% protein, getting enough biotin is a good step towards producing the proteins necessary for strong, healthy hair growth. Most supplements advise taking between 2000-5000 mcg to get the best results*.
VITAMINS C, D, and E – Vitamin C is a building block of collagen. Collagen in your hair can improve hair’s strength and quality and building amino acids that your cells use to make keratin, which is super yummy for hair. Vitamin D can also help your hair to grow and asst with the creation of new follicles. Without adequate vitamin D in our diet, hair growth can be stunted. A vitamin D deficiency has also been linked to hair loss and alopecia*, a condition that causes bald patches on the scalp.
Vitamin B12 And Nail Health
Vitamin B12, or cobalamin, is a water-soluble vitamin that also plays a role in the metabolism of fat and protein. It’s involved in the creation of red blood cells, neurological function and the production of DNA. Additionally, B12 is associated with skin health, and low levels may manifest in alterations in the nails, according to a review published in the American Journal of Clinical Dermatology in February 2015.
B12 deficiency is more common than biotin deficiency, and certain groups have a higher risk of low B12 levels. These include the elderly, vegans and vegetarians, people with pernicious anemia and individuals who have gastrointestinal problems or who have had gastrointestinal surgery.
B12 deficiency results in a condition called megaloblastic anemia. In addition to nail and skin changes, symptoms include fatigue, weakness, constipation, loss of appetite, weight loss, numbness and tingling in the hands and feet, poor balance, depression, confusion, dementia and a sore mouth and tongue.
The recommended daily intake of B12 is 2.4 micrograms for men and women, 2.6 micrograms for pregnant women and 2.8 micrograms for breastfeeding women. Vegans and vegetarians have trouble getting enough of the vitamin because there are no plant foods that are reliable sources. However, some plant foods are fortified with the nutrient. According to NIH, the best sources of B12 include:
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Essential Vitamins For Healthy Nails
You may not know this, but one of the best indicators of a persons overall health, is the condition and appearance of the fingernails. Nails are always growing, and because of this, they reflect many of the nutrient levels and nutrition quality of the person as a whole. If the diet is missing any key vitamins or nutrients, the evidence of it is often on display within or around the fingernails.
A change in the colour, shape, texture or feel of your nails can indicate a deficiency. Keeping an eye on them can help you to identify a problem, or help assure you that there isnt one.
Fingernails Mirror Your Bone Health
When researchers examined the fingernail integrity and bone health of two groups of volunteers one with osteoporosis and the other without they found that those with osteoporosis had weaker fingernails than those with normal bone density. Specifically, the fingernails of osteoporotic people had a lower disulfide bond than those of non-osteoporotic people. Disulfide bonds are integral to the structural integrity of both bone and fingernails:
Bone collagen and nail keratin are two distinct structural proteins, and both require protein sulfation and disulfide bond formation, via cysteine, for structural integrity.1
Savers will recognize cysteine, a sulfur-containing, non-essential amino acid that is incorporated into proteins. Many of the foods youll see listed today contain cysteine.
Lets start with one of my personal favorites, nutrient-rich salmon.
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Telling The Manicurist What Not To Do
Don’t let them buff or sand the surface of your nail before polishing because this thins or weakens the bed, Rich says.
Also, dont let them push back your cuticles, says Michele Green,MD, a dermatologist at Lenox Hill Hospital in New York. If you don’t push back cuticles there is no portal of entry for fungus. Its that simple.
Iron Makes Your Skin Glow
Without iron, your hair can become dull, thin, and dry, Bank says. without iron, your nails could become brittle and break easily.
Iron, found in foods including spinach, oysters, and cashews, also helps make your skin glow by activating B vitamins. Soheil Simzar, MD, a clinical instructor of dermatology at the David Geffen School of Medicine at UCLA and a dermatologist in Santa Monica, California, recommends iron supplements only to patients with an iron deficiency. A doctor can do a simple blood test to find out if youre deficient and help you decide how much iron you need to take. However: “Too much iron can cause free-radical damage to skin structures,” warns Simzar.
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Vitamins And Minerals To Strengthen Your Hair Skin And Nails
According to the Dietary Reference Intakes, 92 percent of the American population suffers from at least one vitamin or mineral deficiency. Have you experienced signs of vitamin deficiencies? Signs of various vitamin deficiencies may include brittle hair and nails, mouth ulcers, bleeding gums, poor night vision, dandruff, hair loss, red or white bumps on skin and restless leg syndrome. What people may not realize is that most vitamins and supplements help stimulate hair and nail growth if it contains biotin, fish oil or Vitamins A, C and E. You can typically find specialized vitamins in most stores, or a hair, skin and nail vitamin that has high concentrations of the vitamins and minerals below.
Here are the vitamins and minerals to look out for:
· Biotin. Biotin strengthens hair and increases its density. Other ways to fit biotin into your diet include eating eggs and bananas or drinking milk.
· Fish Oil. Fish oil makes hair and nails shiny, and works well 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 acne 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 a blockage.
· Vitamin B. This vitamin is known to lower the risk of non-melanoma skin cancer and precancerous growths.
Vitamins And Supplements For Strong And Healthy Nails
Nail problems are surprisingly common, with 20% of the population complaining about them. Thankfully, there are plenty of A-list supplements to lend a helping hand. But before delving into the specifics, a little disclaimer: your supplement programme should always start with a high strength multivitamin and fish oil supplement. Think of these as your bedrock a strong nutritional foundation on which you can build. When choosing a multi, opt for one with sufficient levels of all the nail-nourishing nutrients: zinc, iron, magnesium and B vitamins! Our MultiMax® Advance, Premtis® and MultiGuard® Active are all good options here. As for fish oil, choose one with around 1100mg essential fatty acids to tackle your nails head on. Once thats established, you can begin personalising your supplement programme, addressing any other individual concerns you may have.
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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.
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 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.
Meat, fish, wheat, eggs and dairy products are good sources of niacin, another vitamin which supports healthy skin.
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.