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13 Best Vitamins for Skin, Hair, and Nails

Your body needs 13 essential vitamins to survive, and a deficiency in these could leave you with thinner hair, rough skin, or brittle nails

There are many vitamin-rich topical treatments available, but the most important way vitamins work is from the inside out

Supplements can be useful for people who have special dietary requirements that make it hard to meet their nutritional needs, but the best way to achieve your daily requirements is through the food you eatThe FDA warns that vitamin overdoses can cause severe problems, including permanent organ damage. Here's an overview of how different vitamins keep your hair, skin, and nails healthy, along with foods that are rich in each one

1 Vitamin A

Skin: Great for fighting acne, diminishing fine lines and wrinkles, and blocking free radicals

Hair: An antioxidant that stimulates scalp oil production—particularly good for dry hair

Found in: Eggs, cantaloupe, spinach, carrots, sweet potatoes, fortified milk, and cereal

2 – 9 B-Complex Vitamins

These include vitamin B1 (thiamine), vitamin B2 (riboflavin), vitamin B3 (niacin), vitamin B5 (pantothenic acid), vitamin B6 (pyridoxine), biotin, folic acid, and vitamin B12 (cobalamins)

Skin: Improves skin tone, evenness, and helps retain moisture

Hair: Prevents hair loss and stimulates melanin production so hair retains its color

Nails: Maintains moisture and thickness, preventing splitting and discoloration

Found in: Egg yolks, vegetables, whole-grain cereals, chicken, fish, and milk

10 Vitamin C

Skin: Stimulates tissue growth and boosts skin's immunity

Hair: Helps hair bind and reduces splitting

Nails: Simulates growth and healthy color

Found in: Citrus fruits, tomatoes, potatoes, strawberries, and some green vegetables

11 Vitamin D

Skin: Can help prevent blemishes

Hair: Keeps hair elastic and prevents thinning

Nails: Strengthens nails; helps body metabolize calcium properly

Found in: Fish, fish oils, some mushrooms, fortified milk, juices, and cereals

12 Vitamin E

Skin: Speeds up healing of damaged skin; fights free radicals

Hair: Stimulates scalp circulation

Nails: Maintains natural strength and moisture

Found in: Nuts, leafy greens, dried beans, and vegetable oils

13 Vitamin K

Skin: Helps lighten under-eye circles and repairs bruises

Hair: Also grown in the human gut, it can help the body build proteins—one of them being hair

Found in: Cabbage, cauliflower, spinach, soybeans, and cereals

If you find it difficult to work these into your diet and decide to use supplements, be sure to follow the recommended dosages and guidelines

While it's true that vitamin A may help reduce acne, it's not true that an excessive amount will keep your skin clear In fact, it can be downright dangerous The FDA warns that vitamin overdoses can cause severe problems, including permanent organ damage The risks are higher for older people, people with medical issues, and women who are pregnant or trying, so be sure to talk to your doctor before starting vitamin therapy, especially if you're in a higher risk group

American Journal of Clinical Nutrition

13 Essential Vitamins

Healthy Skin, Hair, and Nails

Vitamins for Strong Hair

Skin Care & Beauty Health Center

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©2018 QualityHealthcom All rights reserved

The material on the QualityHealth Web site is for informational purposes only, and is not a substitute for medical advice, diagnosis, or treatment provided by a physician or other qualified health provider

13 Best Vitamins for Skin, Hair, and Nails

13 Best Vitamins for Skin, Hair, and Nails

Your body needs 13 essential vitamins to survive, and a deficiency in these could leave you with thinner hair, rough skin, or brittle nails

There are many vitamin-rich topical treatments available, but the most important way vitamins work is from the inside out

Supplements can be useful for people who have special dietary requirements that make it hard to meet their nutritional needs, but the best way to achieve your daily requirements is through the food you eat Here's an overview of how different vitamins keep your hair, skin, and nails healthy, along with foods that are rich in each one

1 Vitamin A

Skin: Great for fighting acne, diminishing fine lines and wrinkles, and blocking free radicals

Hair: An antioxidant that stimulates scalp oil production—particularly good for dry hair

Found in: Eggs, cantaloupe, spinach, carrots, sweet potatoes, fortified milk, and cereal

2 – 9 B-Complex Vitamins

These include vitamin B1 (thiamine), vitamin B2 (riboflavin), vitamin B3 (niacin), vitamin B5 (pantothenic acid), vitamin B6 (pyridoxine), biotin, folic acid, and vitamin B12 (cobalamins)

Skin: Improves skin tone, evenness, and helps retain moisture

Hair: Prevents hair loss and stimulates melanin production so hair retains its color

Nails: Maintains moisture and thickness, preventing splitting and discoloration

Found in: Egg yolks, vegetables, whole-grain cereals, chicken, fish, and milk

10 Vitamin C

Skin: Stimulates tissue growth and boosts skin's immunity

Hair: Helps hair bind and reduces splitting

Nails: Simulates growth and healthy color

Found in: Citrus fruits, tomatoes, potatoes, strawberries, and some green vegetables

11 Vitamin D

Skin: Can help prevent blemishes

Hair: Keeps hair elastic and prevents thinning

Nails: Strengthens nails; helps body metabolize calcium properly

Found in: Fish, fish oils, some mushrooms, fortified milk, juices, and cereals

12 Vitamin E

Skin: Speeds up healing of damaged skin; fights free radicals

Hair: Stimulates scalp circulation

Nails: Maintains natural strength and moisture

Found in: Nuts, leafy greens, dried beans, and vegetable oils

13 Vitamin K

Skin: Helps lighten under-eye circles and repairs bruises

Hair: Also grown in the human gut, it can help the body build proteins—one of them being hair

Found in: Cabbage, cauliflower, spinach, soybeans, and cereals

If you find it difficult to work these into your diet and decide to use supplements, be sure to follow the recommended dosages and guidelines

While it's true that vitamin A may help reduce acne, it's not true that an excessive amount will keep your skin clear In fact, it can be downright dangerous The FDA warns that vitamin overdoses can cause severe problems, including permanent organ damage The risks are higher for older people, people with medical issues, and women who are pregnant or trying, so be sure to talk to your doctor before starting vitamin therapy, especially if you're in a higher risk group

American Journal of Clinical Nutrition

13 Essential Vitamins

Healthy Skin, Hair, and Nails

Vitamins for Strong Hair

Skin Care & Beauty Health Center

Sign Up for Free Newsletters

Ask Your Doctor the RIGHT Questions!

the most from your doctor visit

Emailed right to you!

The Ask Your Doctor email series

may contain sponsored content

18+, US residents only please

Explore Original Articles About

©2018 QualityHealthcom All rights reserved

The material on the QualityHealth Web site is for informational purposes only, and is not a substitute for medical advice, diagnosis, or treatment provided by a physician or other qualified health provider