Caleb Foster
Vitamins are essential for hair and nail growth, and while deficiencies are rare, they can lead to hair loss. A healthy and balanced diet is recommended, as well as supplements in some cases. Vitamins A, C, E, and B complex vitamins such as biotin and pantothenic acid are all important for hair and nail health. Minerals like zinc, copper, and selenium are also crucial. Collagen, a protein found in animal foods, is important for hair and nail growth, but our bodies produce less as we age.
| Characteristics | Values |
|---|---|
| Vitamins | A, C, E, D, B12, biotin, folate, zinc, copper, selenium |
| Minerals | Iron |
| Other | Collagen, keratin, hyaluronic acid, docosahexaenoic acid (DHA), healthy fats, proteins, carbohydrates |
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Vitamins A, C, E, and B complex
Vitamin A is a fat-soluble micronutrient that is necessary for the growth of healthy skin and hair. It is important to note that both too little and too much vitamin A can have negative effects. Studies have shown that vitamin A regulates the hair cycle, but this depends on dose, timing of diet change, and/or mouse strain.
Vitamin C is an essential nutrient for improving the health of our skin and hair. It is responsible for creating and maintaining collagen, which gives skin its elasticity and strength. Vitamin C also helps to strengthen hair, prevent split ends, and encourage hair growth. It does so by fighting bacteria on the scalp, warding off dandruff, and encouraging the growth of new hair. A vitamin C deficiency may result in dry hair and split ends, creating an unfavourable environment for hair growth.
Vitamin E is another nutrient with multiple benefits for hair, skin, and nails. Its antioxidant properties help resolve hair, skin, and nail problems. Vitamin E promotes hair growth by stimulating blood circulation in the scalp, allowing for healthy hair. It also slows down the hair ageing process by preventing the appearance of white or grey hair, thinning, and hair loss. Additionally, vitamin E strengthens hair shine, making hair stronger and more radiant.
B vitamins are crucial for maintaining healthy skin, hair, and nails. They support basic brain and heart function and are essential for energy levels and general well-being. B12, in particular, is key for keeping nails strong and healthy, as it enables the absorption of iron, which is necessary for the formation of red blood cells. B9, or folic acid, is also important for nail health as it plays a role in growing new cells.
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Selenium
Vitamins A, C, D, and E, as well as zinc, copper, and collagen, are among the vitamins and minerals that promote hair and nail growth. However, selenium is unlikely to promote hair and nail growth, and there is evidence that it may even cause hair loss and nail dystrophy.
If you are experiencing hair loss and suspect you may have androgenetic alopecia, it is recommended to see a trichologist as soon as possible, as this condition is likely to progress if left untreated. In general, taking selenium supplements is only recommended if you are experiencing a deficiency, and you should always follow the recommendations of your healthcare provider regarding type, amount, and frequency.
To maintain healthy levels of selenium, it is recommended to intake 55 (for women) – 70 (for men) micrograms per day, most of which should come from your diet.
While selenium may not be beneficial for hair growth, selenium sulphide shampoos are frequently recommended for treating dandruff and seborrheic dermatitis. Applying selenium sulphide topically to the scalp has been found to reduce irritation and itching. However, more research is needed to determine the relationship between selenium levels and scalp problems.
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Collagen
In addition to supplements, collagen can be obtained through dietary sources. Bone broth, egg whites, and citrus fruits are all natural sources of collagen. Vitamin C is also important for collagen synthesis, so consuming enough vitamin C-rich foods or taking a supplement can help boost collagen production in the body.
While collagen supplements may provide benefits for hair, skin, and nail health, it is important to remember that individual results may vary. A balanced diet that includes a variety of nutrients is always the best approach to support overall health, including the health of your hair, skin, and nails.
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Zinc
The recommended daily intake of zinc is 8–11 mg, with a suggested daily dose of 15 mg delivered as a chelate. However, to prevent excessive zinc intake, supplementation at this upper limit should not be maintained for longer than 2–3 weeks. It is important to note that zinc reduces copper absorption in the body, so a copper supplement is often recommended alongside zinc.
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Healthy fats and proteins
A lack of protein can lead to brittle hair and nails. As we age, the production of keratin slows down, resulting in weaker hair and nails that are more prone to breakage. Therefore, it is important to include a variety of protein sources in your diet to promote the growth and strength of your hair and nails.
Some good sources of protein include eggs, Greek yogurt, nuts, seeds, and lean meats like chicken and fish. For seniors who may have difficulty meeting their protein needs through diet alone, protein supplements can be a convenient solution. Vidafuel Protein Drinks, for example, provide a substantial amount of protein per serving and are enriched with collagen and whey protein, making them beneficial for hair and nail health.
In addition to protein, healthy fats are also necessary for maintaining radiant hair and nails. Healthy fats help lock in moisture, keeping your hair and nails hydrated and promoting their overall health. Avocados are an excellent source of healthy fats and nutrients like vitamins C, A, and E, which promote skin and nail health. Seafood, such as salmon, is another good option as it is rich in omega-3 fatty acids, which can reduce inflammation and provide essential proteins and antioxidants.
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Frequently asked questions
Vitamins A, C, E, and B vitamins like biotin are good for hair and nail growth.
Vitamin A is found in dairy, eggs, fish, and organ meats. Beta-carotene, which can be converted into vitamin A, is found in fruits like mangoes, cantaloupe, and apricots, as well as vegetables like sweet potatoes, red peppers, and carrots. Vitamin C is found in a wide variety of fruits and vegetables, including citrus fruits, kiwifruit, mangoes, broccoli, winter squashes, and bok choy. Biotin is found in eggs, fish, meat, seeds, nuts, and some vegetables like sweet potatoes.
Yes, there are many supplements available that promote hair and nail growth, such as Nature's Bounty Advanced Hair, Skin & Nails, and Nutrafol, which offers supplements for hair growth for both men and women.
Improvements in hair growth rate and quality can take months to become noticeable, so patience is important when beginning a treatment program.
Yes, taking too much of one vitamin or mineral may deplete another. It is important to speak with a healthcare professional before adding any new supplements to your routine.
