When it comes to nurturing our hair, skin, and nails, we often turn to external products like shampoos and creams. However, the real secret to achieving that radiant glow lies in nourishing our bodies with essential nutrients from within. While topical treatments may offer temporary fixes, the true foundation for long-lasting beauty starts internally. In this blog we take you on a captivating journey as we delve into the vital role of proper nutrition in achieving optimal hair, skin, and nail health. Discover the essential nutrients that can revolutionize your beauty regimen, unveiling a stunning complexion, lustrous locks, and resilient nails. Embrace the power of these recommended nutrients in your daily diet and witness the transformative magic they can bring to your beauty routine.
Glowing from within starts with a healthy diet that includes plenty of fresh vegetables and fruits along with a balanced amount of carbohydrates, fats and protein.
Here are some specific nutrients that weave magic into your looks.
Biotin: This B-vitamin is known for its ability to strengthen hair and promote healthy growth. Biotin or Vitamin B7 is a water-soluble B vitamin which plays a crucial role in strengthening brittle nails and reducing breakage. Incorporate foods like eggs, nuts, avocado, whole grains, and cauliflower into your diet. Biotin helps in the production of keratin (a protein that forms hair, nails and skin). Studies show that low levels of biotin in the body can lead to hair loss.
Vitamins A: Vitamin A is a fat-soluble nutrient that is necessary for healthy skin and hair. Retinoic acid and retinal are the main active metabolites of vitamin A. Retinoic acid is particularly responsible for regulating hair follicle stem cells, influencing the functioning of hair cycle and promoting better skin health.
Vitamin C: Vitamin C supports the production of sebum, the hair's natural oil, and assists in scalp health. It is a water-soluble antioxidant and is the most abundantly found in skin. Its antioxidant properties help fight free radical damage caused by sun, pollutants etc and offers protective effects on the skin.
Silica: Silica is known to contribute to the strength and structure of hair strands. It helps to improve hair elasticity and reduce brittleness, which can minimize hair breakage and split ends. Silica also stimulates hair growth by supporting the health of hair follicles. Silica is involved in the production of collagen, helping to maintain the structural integrity of the skin and reduce signs of aging such as fine lines and sagging. Collagen is a protein that is essential for maintaining skin elasticity and preventing the formation of wrinkles. A 2007 study found that taking 10mg of silica (as silicon dioxide) for 9 months prevented hair breakage by strengthening the hair follicles. Besides skin and hair health, silica is also beneficial for the health of nails. It strengthens the nails, making them less prone to breakage and brittleness. Silica helps maintain nail thickness and can improve the overall appearance and health of nails.
Iron: Iron is an essential mineral that plays a vital role in various bodily functions, including hair growth. Iron promotes hair growth by improving oxygen transport throughout the body. Oxygen is necessary for the growth and repair of cells, including hair follicles. Sufficient iron levels ensure that an adequate oxygen supply reaches the hair follicles, supporting their health and promoting hair growth. It also helps in the absorption and utilization of essential nutrients required for hair growth. It aids in the absorption of other minerals, such as zinc and vitamin D, which are crucial for healthy hair follicles and hair growth. Adequate iron levels ensure that these nutrients are effectively transported to the hair follicles. Lastly, iron influences the hair growth cycle. The hair growth cycle consists of three phases: anagen (active growth), catagen (transitional), and telogen (resting). Iron deficiency can disrupt this cycle, leading to more hair follicles entering the telogen phase. Sufficient iron levels support a balanced hair growth cycle, promoting the growth of new hair. Poor iron levels have been linked to hair loss.
How to Choose your hair, nails, skin supplements?
There are many supplements that are promoted to help with hair, nails and skin support. But not all of them can deliver the result. Here are some quick tips -
- Choose high-quality products that are backed by research
- Choose a supplement that offers a combination of nutrients such as silica, iron and herb extracts which act as natural boosters.
- Choose supplements that present nutrients in bio-available form such as chelates.
Here are our picks for high-quality hair, skin and nail health supplements.
Hair/ Skin/Nails Ultra by Pure Encapsulations: Pure Encapsulations Hair/Skin/Nails Ultra provides the right combination of nutrients that promote stronger hair and nail growth and tightens the skin for a youthful appearance. The combination of vitamin C, zinc, copper, manganese and silica promotes skin elasticity. Pure Encapsulations Hair/Skin/Nail Ultra offers nutrients that are integral collagen and keratin cofactors which promote better skin and hair health. Each serving size (two capsules) provides 250 mg of vitamin C (as Pure Way-C®), 20 mg of niacin as niacinamide, 667 mcg DFE of folate (offers 400 mcg of L-5MTHF as Metafolin®), 6 mg of Biotin, 30 mg zinc (as zinc citrate), 1 mg copper (as copper glycinate),2 mg of manganese as manganese citrate, 30 mg of silica (from bamboo), 150 mg of PABA ( Para-aminobenzoic acid) and 500 mg of BioCell Collagen (hydrolyzed collagen complex). In addition to that the supplement also provides 140 mg of grape seed extract and 60 mg of CoQ10 (blend of sustained-release MicroActive® Q10-cyclodextrin complex and CoQ10). The supplement is gluten-free, soy-free, dairy-free and GMO free. The recommended dosage is to take two capsules daily with meals.
Hair/Skin/Nails Plus by Douglas Laboratories: Douglas Laboratories Hair, Skin, Nail Plus is specially formulated to support healthy hair, skin and nails. The formulation is a combination of nutrients along with special ingredients like bioflavonoids, PABA, lecithin and horsetail. The recommendation is to take 2 capsules per day. Each serving (2 capsules) provides 7500 iu of vitamin A (as vitamin A Palmitate), 62.5 mg of vitamin C (from calcium ascorbate/magnesium ascorbate/magnesium ascorbate and ascorbic acid complex), 80 mg of calcium (from calcium malate/citrate/ascorbate complex), 7.5 mg of iron (as ferronytx), 55 mg of magnesium (magnesium malate), 7.5 mg of zinc ( from zin krebsi/malate/ascorbate complex) and 5 mg of manganese from manganese ascorbate, 37.5 mg of bioflavonoids, 37.5 mg of PABA and 325 mg of horse tail (aerial part) (Equisetum arvense with silica)and 100 mg soy lecithin (Granules, high in Phosphatidylcholine) and 75 mg of Gelatin.
Hair, Skin, and Nail Resilience by Progressive Laboratories: Progressive Laboratories Hair, Skin, and Nail Resilience contains keratin (in the form of Cynatine HNS). Cynatine is the most common form of protein in your hair, skin and nails called Cynatine. The keratin is presented in an orally bio-available which is a unique feature of this supplement. Research shows that Cynatine enhances the strength and resilience of hair and nail tissue. It has also been shown in clinical trials to reduce wrinkles and improve skin moisture and elasticity. Hair, Skin and Nail Resilience also includes 200 mg of Stinging Nettle root extract, which is stanadardized to 0.8 % β-sitosterol and 5% total amino acid. Another highlight of this supplement is that it offers 100 mg of silica from bamboo extract. In a serving of two capsules a day, you get 100 mg silica, 200 mg Nettle root extract, 250 mg of Cynatine HNS along with B vitamins, and trace minerals like copper and zinc. The essential minerals are presented in their patented TRAACS forms which are scientifically-validated chelated minerals. Take two vegetable capsules, once or twice daily with food, or as directed by a health care professional.
Skin Nails Hair 2 by Megafood: MegaFood Skin, Nails, & Hair 2, includes vitamins & minerals to strengthen and nourish hair and nails. The combination of vitamins like A & C delivered with real food like organic oranges & carrots to support healthy complexion and nourishes your hair and nails from inside out. Each serving size of two tablets provides 806 mg of Food & Herb blend that consists of organic Nettle Leaf (Urtica dioica), organic orange, organic brown rice, carrot. It also provides 600 mcg of vitamin A (as beta-carotene), 200 mg vitamin C (as ascorbic acid), 20 mg Vitamin E (d –alpha tocopherol from sunflower seed oil), 300 mcg of biotin and 20 mg pantothenic acid (as d –calcium pantothenate). The supplement also contains trace minerals, 15 mg of zinc bisglycinate and 50mcg selenium as fermented selenium glycinate. The organic nettle leaf is rich in trace minerals and provides a lot of the compounds needed for optimal skin, nail & hair wellness. The recommendation is to take 2 tablets per day with a beverage. The supplement may be taken any time of the day, even on an empty stomach.
Remember, true beauty radiates from a combination of a healthy lifestyle, self-care, and the right nutrients. Prioritize your well-being and indulge in the natural glow that stems from nourished hair, glowing skin, and strong nails. Embrace the power of nutrition and embark on a journey towards unlocking your full radiance, both inside and out.