Like the rest of our body parts, our nails, hair and skin also need certain special care to guarantee good health. The best way to guarantee this is with a healthy diet and having good hygiene habits, and above all, keeping our body well hydrated. We need to provide our skin and hair all the right nutrients to protect them from environmental pollution. There are various vitamins that can help in this as vitamins have the power to fight skin ageing process, boost hair growth, and thus improve overall wellbeing. So let’s understand which vitamins are best for our hair and skin.
Best Vitamins to boost Hair growth
Vitamins are necessary to maintain and boost hair health, promote hair growth and prevent hair loss. With a diet rich in healthy fats, fruits, vegetables, and vitamin complexes, you will regain the shine and strength of your hair. Trace elements provide strength and stimulate hair follicles, responsible for producing keratin. Thus, you should know what the best vitamins for hair growth are and what foods contain them so that you can supply your scalp with the best vitamins for your hair health.
1. Biotin and Niacin to prevent hair loss
Biotin (also known as vitamin H) is one of the most important vitamins, so many hair masks and shampoos integrate it into its composition. But, it is more effective when you take it in the diet, so if you want to take full advantage of the benefits of biotin, it is best to take it in food.
Vitamin B3 (also called niacin) enhances capillary resistance against the weather. It also reduces the damage to the scalp as a result of stress, the rays of the sun, and pollution. With niacin, you can prevent your hair from drying out and hence stop weakening of your hair in your day-to-day life.
Vitamin B12 stimulates cell metabolism and the proliferation of erythrocytes. If you have a lack of B12, hair growth stops and if it persists over time, you start to lose hair fibers.
2. Vitamin F and Vitamin C to strengthen and regain hair volume
Vitamin F is not a vitamin itself, but a group of unsaturated fatty acids. A deficit of these molecules causes hair loss and weakness. Some of the compounds that are included in this group are omega 6 and omega 3 fatty acids. These are the so-called “good fats”, which lower bad cholesterol levels. It also improves cardiovascular health, and taking care of arteries. This is essential for the hair since some diseases such as alopecia are prevented.
Vitamin C is antioxidant par excellence, ideal to combat dryness and ultraviolet rays. It neutralizes free radicals that also damage hair. Also, helps to increase the longevity of cells, keeping them young and healthy.
3. Include all other nutrients as well to promote hair growth
Apart from all the vitamins that promote hair growth, you must not forget the rest of the nutrients. The body cannot survive on vitamins alone, it also needs proteins, carbohydrates, minerals, amino acids, and, fats. That is, you should not consume only one type of vitamin, and include all, if not all, atleast Vitamins A, B, C, D, and E.
4. Multivitamin supplements for healthy hair
If you eat an adequate diet, supplements are generally not needed. However in case of a deficit, you can always get extra nutrients with a multivitamin complex and supplements. The hair pills or supplements provide trace elements that slow down hair loss, restore the scalp’s health, and restore the shine of your hair. If you combine these hair pills with a good shampoo and a homemade mask, you can improve your overall hair appearance. Also, it will reduce the impact of aggression and irritation.
Best Vitamins for healthy skin
Taking care of your skin is essential to keep it young for many years. Again, vitamins play a key role in keeping the dermis healthy and preventing premature aging. Now we’ll explain the functions of each vitamin in the skin and at the end, you will discover what foods to get them from.
1. Vitamin A for healthy skin
It is involved in the production of pigments and also hydrates dry skin. These pigments delay the appearance of wrinkles. Vitamin A prevents wrinkles by stimulating cell regeneration and the synthesis of elastin and collagen.
Also, vitamin A fights acne, psoriasis, eczema, and other skin conditions. Take it in spinach, eggs, nuts, fish, and dairy.
2. Vitamin B for healthy new skin cell growth
It provides elasticity to the skin and, as we have said before, it is very good for nails and hair. It fights Rosaceae as it improves blood circulation in the capillaries of the skin. Many foods are rich in B vitamins such as legumes, cereals, seeds, avocado, potatoes, or meats. It is also sold in capsules form.
3. Vitamin C for slowing the skin aging process
It is great for the immune system and skin. Protects the dermis against solar radiation, damage caused by hair removal, and constant stress. You will find it in citrus fruits such as oranges and lemons, as well as in vegetables such as cabbage and peppers.
4. Vitamin E and your skin
It is another great antioxidant that prevents premature aging of the skin by fighting free radicals. It has regenerative benefits, so we recommend that you take it with foods such as extra olive oil, walnuts, almonds, lentils, guava, or corn.
In addition Vitamin D is another, one of the best vitamins for your skin. The main source of this vitamin is via synthesis in the skin induced by sun exposure. Making sure you get enough vitamins can keep your skin looking healthy and youthful. Remember that anything in excess is bad for the body, so do not take more vitamins than your body needs. And if you have a skin condition, before self-medicating, ask your doctor what vitamin you should take at that time.
Foods Rich in Vitamins for Healthy Skin and Hair
Depending on the results you want to get, you will have to lean towards certain food groups, so you will get more vitamin A, E, B, C, or all at the same time. There is no better multivitamin than a balanced and varied diet.
1. Foods rich in vitamin F (linoleic, linolenic fatty acids)
- Extra virgin olive oil
- Seeds and nuts.
2. Foods rich in vitamin A
- Vegetables: broccoli, cabbage, carrot, spinach
- Fruits: apricot.
- Foods rich in biotin or vitamin B7
- Whole meal bread
3. Food rich in Vitamin C
- Citrus fruits: orange, tangerine, grapefruit
- Brussels sprouts
4. Food rich in Vitamin B
- Eggs and dairy: milk, yogurt, cheese
- Vegetables: asparagus, potatoes, spinach
- Sesame seeds
- Legumes: lentils, chickpeas
- Fruits: avocado, banana, strawberries
Conclusion: What are the best vitamins for skin and hair?
The truth is that none is “the best”. Many will tell you that biotin or niacin is the best vitamin for hair, but this is nothing more than a myth. Both one and the other are essential for hair, but no single vitamin can fulfill all the needs. Unless you take all the vitamins in desired quantity, any single vitamin will be useless and, you will continue to suffer hair loss. Thus, you have to give the body all the nutrients it needs.
The best thing you can do is to eat healthy products that stimulate the synthesis of keratin and collagen in the hair follicle. Only then will your hair grow healthy and strong.
FQAs related to the hair and skin vitamins:
Q1: How Long Do Hair Vitamins Take to Work?
Natural hair growth cycles mean that hair vitamins will take time to produce results. You can expect to take a supplement for three months before you start to notice its effects on your strands. Continuing to take the vitamins for the hair will improve and maintain the result. However, it is also dependent on whether you are deficient in your vitamin intake or not. If your body is getting all the nutrients it needs, having extra vitamins may not help much either.
Q2: What Ingredients Should You Look For When Choosing Vitamins For Hair?
When choosing hair vitamins, you need to make sure it contains nutrients focused on hair and skin health. One of the ingredients that cannot be missing is biotin, which helps nourish the hair and promotes thicker hair growth. The B-complex vitamins, zinc, and folic acid are other essential components to consider.
Q3: What Time of Day Should I Take Hair Vitamins?
Many nutritionists recommend taking hair vitamins in the morning before eating. The most important thing is to remember to take your vitamin every day, at the time that best suits your routine.
Q4: The benefits of vitamin C on the skin: are they real?
Yes, you have to try! Here are 2 notable advantages:
Dull complexion: Vitamin C regulates excess melanin. Invigorating, it increases the radiance of the skin. Goodbye dark circles and hello rosy cheeks! Also, it helps to soften dark spots due to natural aging of the skin or overexposure to the sun’s rays.
The decrease in fine lines and wrinkles: Vitamin C stimulates the production of collagen from which our skin is 90% made up, allows tissues to regenerate and keep their elasticity. After a few days of use, the skin becomes smoother and the signs of fatigue diminish.
Q5: In what format is Vitamin C the most effective?
You can mix it with the serum and use it. Also, you can apply directly on the skin after washing the face (a drop on the forehead, cheeks, then you can massage the skin so that it penetrates the pores). Then you can put your cream on afterward.
Q6: Can we apply vitamin C overnight?
It will bring you more benefit by applying it during the day. But you can apply it during your evening routine as well.