If you’re seeking a way to grow thicker, healthier hair, there are a few key nutrients you’ll want to seek out for you daily diet. Two amino acids essential for the production and maintenance of hair, nails, and skin are often included in targeted vitamin supplements for hair and skin. While such an additional supplement may enhance your success, including foods that contain these amino acids is also important.
Amino Acid Supplements
Hair is an extension of our skin, as are finger and toenails. To improve the health of one, you should seek supplements that contain vitamins and proteins essential for maintaining all of them. Methionine, a crucial amino acid for the formation of strong hair and nails, is responsible for the formation of cartilage and connective tissues in the body as well as the transformation of homocysteine from meat. It is often featured in combination with Biotin—or vitamin H—and B Complexes in supplements intended to improve skin, hair, and nails.
B Complex for Health
B vitamins, in large part, are essential for maintaining clear skin, strong nails, and full, healthy hair. B Complex supplements, which have B3, B6, and B12, may help in addition to seeking out food sources rich in these nutrients. They act in conjunction with certain amino acids to produce linking chains of sulphur, which are essential in the formation of keratin, from which our hair and nails build themselves.
Vitamin supplements for hair and skin will often contain vitamin C, which is responsible for reducing inflammation, flushing away dead or damaged cells, and promoting cell wall integrity. Oil soluble vitamins—E, D, A, and K—should be taken in strict moderation. Unlike the water-soluble antioxidants, these are oil soluble; any excess is stored in fat and you can actually overdose yourself. Adhere strictly to recommended levels of intake. Topical solutions of vitamin E variants or tocopherols have been shown to produce a marked improvement in hair, skin, and nail health. These naturally occurring nutrients are found in abundant supply in olive oil and avocado, which means you can put them on your hair for a natural spa treatment and eat them, too.
This mineral, while essential to promoting immune system health, is also a vital contributor to healthy skin, hair, and nails. You should seek out vitamin supplements containing advised levels of zinc, or include foods in your diet, which are rich sources. These range from red meat to poultry and seafood, some cereals, eggs, and dairy products, so it shouldn’t be too difficult, unless you’ve chosen a strict vegan lifestyle.
One note of caution should be observed. Excess consumption of zinc can lessen the vital impacts of copper, iron, and calcium in the body. A telltale sign that you’ve taken too much is stomach discomfort and digestive upset.
Omega 3 and Omega 6 fatty acids are increasingly noted to play roles in the formation of healthy skin, nails, and hair. Research indicates that they also reduce inflammation and promote strong cell walls, improve cardiovascular and neurological functions, and regulate the insulin-blood glucose balance, making these healthy fats an important part of your diet.
Omega 3 is most commonly found in fish or seafood, such as salmon, tuna, krill, and shellfish. Omega 6 is a plant-based essential fatty acid and can be obtained in rich amounts from flax seeds and other botanicals. Supplements for both of these oils are widely available, if you cannot obtain them from your diet, but you should be cautious and adhere to recommended levels to avoid complications associated with excessive consumption.
While thin hair or poor skin can be a factor in negative self-image, it can also be a sign of nutrient deficiency or serious illness. In reference to the former, most of the nutrients mentioned above can help to balance such deficiencies, and are commonly available as a vitamin supplement. However, be conscious of what your body is telling you as you improve your overall health with good, whole foods and dietary supplements. If your hair, skin, and nails continue to form with less than robust results after several months, consult a physician to look for signs of digestive disorders, diabetes, and even heart disease.