What Vitamins Are Best For Nails, Skin, and Hair, and How Long Do They Take To Work?

Deficiencies in the nutrients that keep the skin, hair, and nails healthy can cause changes over time. The best vitamins for skin, hair, and nails are biotin, and vitamins A, C, and E.

Daily, if you eat a balanced diet that includes healthy foods, you technically should not need a vitamin supplement. A healthy diet incorporates lean proteins, healthy fats, grains, fruits, and vegetables. But if you do not have a balanced diet, you may be considering hair, skin, and nail vitamins. Some people prefer supplements, sometimes choosing a multivitamin that can supply all of your essential minerals and vitamins. But taking too much of vitamins or unnecessary supplements is wasteful because the body gets rid of excess vitamins and minerals or, worse, it can be dangerous. The following is a guide to choosing which vitamins you may want to consider supplementing and when.

Deficiencies in the nutrients that keep the skin, hair, and nails healthy can cause changes over time. For example, not enough intake of vitamins A and E, along with not enough biotin, can cause scaly and rough skin patches, eczema, and hair loss.

If there is a deficiency, vitamins will help. However, if there is no deficiency, there is no clear evidence that supplements will make a difference. No research studies concluded that supplements treat or prevent age-related, natural hair damage or loss or lead to healthier skin. Two studies in the early 1990s did suggest that a biotin supplement may cause the hair to become stronger and strengthen weak nails. However, the studies were small and not reproduced. 

The bulk of vitamins and supplements containing fish oil, biotin, and vitamins A, C, and E can potentially promote nail and hair growth. You can find dietary supplements with higher concentrations of vitamins and minerals that aid skin, hair, and nail health. 

Fish oil supplements make nails and hair shiny. Fish oil also serves as an agent that can decrease signs of aging. If sun exposure damages the skin, the omega-3 fatty acids in fish oil can help. 

Biotin, also known as B7, increases hair density and strengthens it. It is found naturally in bananas, eggs, and milk. 

Vitamins are vital for skin health as well. Vitamin A reduces acne flairs and helps with changes due to aging like wrinkling. A vitamin A deficiency may increase the risk of acne because it becomes difficult for dead skin to slough off hair follicles, blocking pores. Vitamin B lowers the risk of precancerous growths and nonmelanoma skin cancer. Vitamin C is an antioxidant. It leads the fight against free radicals to help stimulate collagen and brighten skin. It also helps to prevent the formation of unneeded melanin that causes uneven skin pigmentation. 

Biologically, vitamins are absorbed within hours and have instant metabolic effects, such as antioxidants that protect cells or compounds that are building blocks for making hormones. But, many factors impact their efficiency and could keep your body from fully absorbing them.

Absorption and effects depend on each individual and what combination of vitamins they take. Gender, age, digestive health, medical conditions, and diet all play a role. One helpful practice to detect deficiencies is to look for the symptoms deficiencies create. Then, look for improvement in your symptoms with supplement intake. You are unlikely to see or feel changes if you do not lack nutrients. 

If you are chronically tired or see signs of unhealthy nails, hair, or skin, supplements may help as these are indicators that you are lacking nutrients in your diet. If you are unsure, your doctor can order tests to check for deficiencies in your blood. 

Usually, you will get most of your needed nutrients in a balanced diet. Sometimes, in uncommon cases, a medical condition can cause a deficiency that will affect your nails, hair, or skin. Taking long-term antibiotics or anti-seizure medication makes you more likely to be deficient in specific nutrients. A malfunctioning thyroid can also cause dry, brittle hair and hair loss. Iron deficiency anemia can cause dented, strange-shaped nails. 

It is always best to speak with a medical professional if you have nail, hair, or skin problems and can't figure out why. Your medical provider would be able to diagnose a deficiency in a particular nutrient and advise you to take the correct supplement. It is critical to avoid taking the wrong supplement or taking too much of it. For example, taking too much vitamin A can cause hair loss. 

Remember that dietary supplements are only loosely regulated by the Food and Drug Administration (FDA). They may have ingredients that are not listed and could have more or less than the amount stated on the label. Your doctor can monitor your levels and ensure you get the proper amount.

Your daily caloric intake should include the following macronutrients:

• 45%–60% carbohydrates
• 20% protein
• 20%–30% healthy fats

Maintain a healthy balanced diet by eating numerous foods with healthy carbs, healthy fats, protein, vitamins, and minerals. Choose foods that are good for hair, skin, and nail health, and you will notice naturally vibrant nails, skin, and hair. The following are sources of nutrients that will aid in skin, hair, and nail health:

Healthy fats:

Omega 3 found in seeds and nuts, like chia, almonds, and flax

Unsaturated fats like canola or olive oil

Plantbased fat like that of avocados

Iron:

Leafy green veggies like kale

Fortified cereals

Lean meat

Protein:

Meats that are at least 85% lean

Seafood like shrimp

Salmon, tuna, and other fish

Vitamin A

Liver oil or liver

Cooked leafy green vegetables

Cooked yellow vegetables

Vitamin E

Seeds and nuts like sunflower seeds and almonds

Salmon, rainbow trout, and other fish

Vitamin D

Eggs, especially in the yolk

Salmon, herring, canned tuna, sardines, and other fish 

Ensuring adequate intake of the proper vitamins results in healthy skin, hair, and nails. Biotin, fish oil with omega-3 fatty acids, and vitamins A, B, and C have beneficial effects. Unless you have a health condition preventing absorption, eating a balanced diet should provide adequate amounts of vitamins and minerals to produce healthy body tissues. However, if your diet lacks the nutrients essential for healthy skin, hair, and nails, you will want to take supplemental vitamins. 

As with any change in medical protocol, always thoroughly research options when beginning a new regimen. Also, always consult your doctor before taking new medications or supplements.