5 AMAZING vitamins for hair and nails secrets

Hair and nails are made of a protein called keratin, this is an important factor when looking for vitamins for hair and nails. The keratin is made from amino acids, which are the building blocks of protein. Nails grow at a rate of about one millimetre per month, obviously hair grows faster, well some hair, but we’ll leave that for now.

Some people don’t realise that hair and nails are living tissue, and just like other body parts, they need some specific nutrients in order to stay healthy and grow properly. There are many vitamins for hair and nails (and minerals too) that can help strengthen both too, so it’s important to know which ones work best and where to get these TOP secret nutrients from!

Why vitamins for hair and nails:

The hair and nails are an important part of our body, as they protect the scalp and fingertips from injury. Many people overlook their hair and nails when looking at their general health and don’t take care of them, but in this article we will talk about the importance of vitamins for hair and nails and how to keep our locks and frosted tips looking more glam than sham.

The first thing to know is that the nutrients that are found in food affect your hair and nail health. For example, many people find that they have brittle nails when they don’t get enough iron or protein. Split ends, try eating split peas, the vitamin c boost might really help!

Another thing to know is that there are a few rather secret nutrients which can help strengthen your hair and nails – zinc, biotin, calcium, vitamin A and vitamin C. There are also a few nutrients which can help weaken your nails – copper, manganese, iron and cobalt, avoid overdosing on vitamin and mineral supplements to prevent these from causing split ends and brittle nails.

Also, the selenium in our diets may be linked to healthy nails. In general, a healthy diet should provide you with all the nutrients you need for strong, healthy nails. However if your diet is lacking in vitamins and minerals, supplementation may be a good idea. A diet rich in vitamin B12 can help with nail growth and make your nails healthy as well.

Vitamins for hair and nails: A closer look at the B vitamins!

1. Biotin.

Biotin is a B complex vitamin, also known as vitamin B7, coenzyme R and vitamin H. ,, It promotes healthy cell growth and helps in the metabolism of amino acids to produce proteins needed for nail growth. and biotin-rich supplements can help strengthen your fragile hair or brittle nails. Several small studies support the use of biotin supplements for this purpose.

One study in 35 people with brittle nails found that 2.5 mg of biotin daily for six weeks to seven months improved symptoms in 63% of participants.

Deficiencies of this vitamin are rare and although there is no Recommended Dietary Intake (RDA) for biotin, the Recommended Adequate Intake (AI) for adults has been set at 30 ug per day, biotin is most concentrated in organ meats like liver, but can also be found in egg yolks, dairy products, yeast, salmon, avocados, sweet potatoes, nuts, seeds and even even cauliflower.

SUMMARY, Biotin deficiency is rare, but consuming biotin through food or supplements can help strengthen brittle nails and improve nail growth.

“My hair is my living” Marilyn Monroe

2. Other B vitamins.

Other B vitamins for hair and nail health are also important. ‘Iron and Vitamin B12 are needed to keep nails strong and healthy.

Vitamin B12 deficiency can lead to completely blue, greenish-black pigmentation with wavy dark streaks and brown pigmentation. Similarly, folate, or vitamin B9, is important for hair and nail growth and health by helping to form red blood cells, deliver iron and other vitamins and minerals as well as aiding the development of new cells.

Folate deficiency can lead to changes of pigmentation in the hair and nails and making them hard, dry and brittle. To prevent deficiency, adults need 2.4 ug of vitamin B12 and 400 ug of folate per day, although pregnant women have increased needs. Folate can be found in dark green vegetables, citrus fruits, beans, peas, lentils, nuts, seeds, and avocados.

On the other hand, vitamin B12 is mainly found in foods of animal origin, such as meat, poultry, fish, eggs and dairy products, although it can be fortified in other foods. and other drinks. produce blood cells and transport oxygen to the nail cells.

A deficiency can lead to discoloration of your hair and nails, and taking vitamins for hair and nails maybe important; especially if your client is a vegan.

3. Thiamin

Vitamin B1, also known as thiamin, was the first B vitamin discovered. It plays a central role in the transport of energy between cells. This helps all cell functions including growth and development.

Thiamine is found in many foods and regular consumption is necessary for the normal functioning of body functions. It is not made in the body, it must be consumed through food daily or through a regular supplement.

People with nutritional deficiencies or malabsorption may need daily supplementation to obtain the minimum amount of thiamine needed. It has a short half-life, which means it is quickly used up in the body.

Vitamin B1 is also an antioxidant. It acts as a free radical scavenger to protect our body from oxidative stress. Continuous supply is required for healthy hair, skin and nails. This is one of the top secret vitamins for hair and nails, often forgotten by the popular zeitgeist. Vitamins for hair and nails should always include a good multi-b-vitamin preferably from a food source to aid bio-availability.

“A girls nails are more than just another accessory they are THE accessory, the key to their statement of fashion, they bring the wow.” Christian Dior

4. Riboflavin

Vitamin B2, also known as riboflavin, aids in the synthesis of collagen, a protein needed to maintain the healthy structure of your hair, nails, and skin.

Taking a regular dietary supplement can help reduce the appearance of wrinkles, promote healthy hair growth, and help strengthen nails.

Riboflavin is found mostly in meat and fortified foods but also in some nuts and green vegetables.

Dairy milk.

Yogurt.

Cheese.

Eggs.

Lean beef and pork.

Organ meats (beef liver)

Chicken breast.

Salmon.

Fortified cereal and bread

Almonds

Spinach

5. Niacin

Vitamin B-3, also known as niacin, is one of eight B vitamins. It has a role in converting the food we eat into energy. It helps the body use proteins and fats, and keeps skin, hair, and nervous system healthy.

The National Institutes of Health (NIH) Dietary Supplement Label Database recommends 16 milligrams (mg) of vitamin B-3 per day for anyone years of age or older who consumes a 2,000 calories. Based on this, people who eat a balanced diet will tend to get enough niacin in their diet.

The following foods are good sources of niacin:

Beef liver: a 3-ounce serving contains 1 .9 mg or 75% of a Person’s Daily Value (DV)

Grilled chicken: 3 oz serving contains 10.3 mg or 52% DV

Turkey breast: 3 oz serving contains 10.0 mg or 50% DV

Salmon Sockeye: 3 oz pieces contain 8.6 mg or 3% DV

Cooked brown rice: One cup provides 5.2 mg or 26 percent DV

Rich breakfast cereal: One serving contains 5.0 mg or 25 percent DV

Dry roasted peanuts: One ounce of these nuts contain .2 mg or 21 percent DV

Remember, tryptophan-rich foods are good sources of niacin. The body needs tryptophan to make protein, but if there is more, it can convert it to niacin, protein deficient diets particularly in those avoiding whole food groups or vegans who don’t plan their meat and dairy free diets carefully, can cause serious issues with hair and nails, for example hair falling out with pregnant women who are dieting. Be careful when taking vitamins for hair and nails, too much protein can cause kidney problems.

Vitamins for hair and nails: Take home point – nutrition matters!

It is VERY important to take care to eat a healthy balanced diet. A healthy diet is taking care of your hair and nails at the most basic level, neglecting your 7 a day (yes I said 7!), could soon see your nails spooning from vitamin c deficiency, and forgetting to eat dark green leafy veg could affect non-meat iron intake. Rich sources of vitamin c include berries, citrus fruit, peas and dark green vegetables.

Often split ends and brittle nails are the first signs of an underlying nutritional deficiency that could do more than just affect the appearance of your hair and nails, but could be potentially very serious for your health too. Never forget to stress the importance of a good varied diet rich in fruit vegetables, seeds, nuts and whole-grains, fresh oily fish (except in pregnancy!) and plenty of water for your clients.

Also, when thinking of recommending vitamins for hair and nails consider recommending one whole cultured yogurt or 2 slices of cheese or wholegrain / rye bread which should see your client’s calcium needs met too and may even help smooth and strengthen their hair and nails, after-all nails are made up of 995 ± 50 ppm (parts per million) calcium!

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“Beauty maybe skin deep but the secret to beautiful hair and nails goes so much deeper.” – beauty-tips.co.uk

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