6 Must-Have Supplements for Hair, Skin and Nails
Please note: this is not medical advice. See your doctor before trying any new supplements.
There are many benefits in choosing to eat a healthy diet. While it is possible to maintain a nutritionally sound diet without the use of supplements, using these six must-have supplements can do wonders for the look and feel of hair, skin and nails.
Flaxseed oil can improve both the shine and strength of hair, as it is rich in omega-3 alpha linoleic acid (ALA). It is popularly used in liquid form, which provides approximately 7 grams of ALA per tablespoon. According to Mayo Clinic, flaxseed oil can also be taken in the form of a capsule, which can provide 500 milligrams of ALA per 1,000 milligram capsule. Flaxseed oil can also be applied directly to the hair and used as a conditioning hair mask.
Vitamin B-12 is essential in the creation of new collagen, which gives skin elasticity. It plays an important role in keeping skin firm and bright, and in keeping hair strong and healthy. Vitamin B-12 is available in many forms including capsules and sublingual liquid. According to the National Institutes of Health Office of Dietary Supplements, the recommended dietary allowance of vitamin B-12 for most adults is 2.4 mcg.
Palmitoleic acid, also known as Omega 7, is a rare omega fatty acid gaining notorious momentum in the health and beauty scene. Omega 7 is known for supporting healthy hair, skin, and nails, as well as providing various health benefits for the gastrointestinal tract, immune system, and cardiovascular sysem. It is only known to exist in a couple plant sources and to a very small extent in fish oils. Sea buckthorn is the most potent source of Omega 7 fatty acids known and most research on Omega 7’s has been conducted using sea buckthorn. Sea Buckthorn Oil is one of my BEST secrets for growing hair, growing strong nails and even helping my digestive system. I sometimes have trouble cutting my nails because they are SO strong when I’ve been taking SeaBuckWonders sea buckthorn supplements regularly for 2 or more months.
I have also seen lots of new hair growth, and my digestion has been better. I love SeaBuckWonders because their supplements contain up to 30-35% Omega-7, the highest concentration known in the natural world, providing the best results this amazing super fruit can offer. SeaBuckWonders supplement also contains biotin and is 100% vegan.
Zinc is vitally important in maintaining healthy skin, hair and nails. Taking a small supplement of zinc can help prevent nail splitting and can promote healthy nail growth. Zinc is widely available in capsule form and in liquid ionic form. According to Mayo Clinic, the recommended dietary allowance for zinc taken orally is 8 to 12 milligrams, depending upon age and gender, and whether pregnancy or lactation is a factor.
Vitamin D is necessary in maintaining nail health and in preventing fingernail peeling. It has also been shown to improve skin health and help clear up eczema. Vitamin D supplements can be taken in several forms, including softgels and chewables. The National Institutes of Health and the Friends of the National Library of Medicine recommend 600 IU of vitamin D each day for most adults (but some people choose to take much higher amounts).
Iodine is an essential mineral. It plays an important role in thyroid function, thereby affecting hair growth and health. The National Institutes of Health Office of Dietary Supplements recommends 150 mcg of Iodine per day for most adults. Iodine is available as a supplement when prescribed by a physician. NOTE: If you are genetically acne-prone, iodine can be a major acne trigger. So use only as needed.
These six vegan supplements are great for promoting the health and beauty of hair, skin and nails. Make sure to buy quality supplements online or at a reputable health food store or practitioner. As with any medication or supplement, always consult with a physician before adding to or changing an existing diet or nutrition plan. Always read and follow directions carefully when taking any supplement.