It is sometimes difficult to get all the nutrients we need for healthy hair and skin from our diet but luckily there are a wide variety of dietary adjustments and supplements to aid us. The best way to get all our nutrients is to maintain a healthy diet and drink plenty of water but supplements can fill in those gaps.
Vitamin E
Vitamin E, also known as tocopherol, helps to maintain moisture and slow skin cells’ aging. By providing a boost to the immune system, vitamin E also contributes to better blood flow to the scalp and thus, stronger and healthier hair. According to Liz Earle, author of “Skin Secrets: How to Have Naturally Healthy Beautiful Skin,” vitamin E is an antioxidant that rids the body of damaging free radicals, which cause the skin to age quicker. Vitamin E is common in hair, skin and nails vitamins. The recommended daily dosage for a normal adult is 15 mg.
Vitamin C
Vitamin C is also known as ascorbic acid. If taken as a supplement it should be taken with vitamin E. Vitamin C helps maintain skin’s tone and elasticity by working to boost collagen. It also protects against free radical damage to skin, usually caused by excessive exposure to sunlight, which breaks down collagen. Vitamin C can help the hair maintain its color and aid in preventing hair loss. It can be bought alone or as part of common multivitamins. The recommended daily dose for adults is 60 mg.
Biotin
Biotin is often found in conjunction with B-12 in supplements called B-complex. Both work to hydrate and prevent dry skin and scalp, prevent hair loss and give the added perk of healthy nails. They help to carry oxygen in the blood, and blood supply improves overall scalp health. These are often part of hair, skin and nail vitamins with the recommended daily dose for adults of 0.3 mg.
Vitamin A
Vitamin A helps to maintain scalp oils, which keep your hair shiny and lubricate the hair follicle. It also adds to the skin’s elasticity and prevents dryness and because of this it is useful to help relieve dry skin conditions such as eczema. Vitamin A is one that you need to be careful about excessive intake, the the Food and Nutrition Board of the United States’ National Academy of Sciences recommends a daily dosage of no more than 0.3 mg for adults. Vitamin A can also be found in common hair, skin and nail vitamins.
Selenium
Selenium is needed for the function of the immune system and also for the thyroid gland to function properly. The thyroid gland is important for the overall health of the body and if it is not functioning properly hair may become thin and prone to breakage. Selenium can be bought as a supplement. The recommended daily dose for adults is 200 mcg.
