Discover personalized vitamins and supplements for hair, skin, and nails with 10X Health’s Precision Genetic Test, designed to match your unique nutritional needs.
What you eat affects the health of your hair, skin, and nails. A balanced diet gives your body the essential vitamins and minerals to keep these attributes looking and feeling great. When you don’t get enough nutrients, you might notice dry skin, brittle nails, or thinning hair. Hence, many look to vitamins to keep their hair, skin, and nails healthy.Â
Sure, some supplements can help if you’re lacking something specific, but your best bet is to get most of what you need from a healthy diet with the help of high-quality supplements adequate to your body’s needs. Think fresh fruits, veggies, lean proteins, healthy fats, and whole grains. Eating various foods fuels your body with all the good stuff it needs to stay healthy from the inside out.
Read on to learn more about vitamins and minerals that help keep your skin glowing, your nails strong, and your hair shiny.
Vitamins for healthy skin
Your skin is your body’s largest organ. It needs certain vitamins to stay healthy, hydrated, and protected from daily damage. Here are some key nutrients that play a big role in skin health:
Vitamin C
Vitamin C is a powerhouse for your skin. It helps your body produce collagen, which keeps your skin firm and youthful. Collagen is like the building blocks that hold your skin together, so when you have enough vitamin C, your skin looks smoother and more vibrant.Â
Vitamin C is an antioxidant, which means it fights the damage caused by sun exposure and pollution. It can also brighten your complexion and reduce the appearance of wrinkles. To get more vitamin C, load up on fruits like oranges, strawberries, and kiwi or veggies like bell peppers and broccoli.
Vitamin E
Vitamin E is another important antioxidant that works with vitamin C to protect your skin from damage. It’s also known for its moisturizing properties, which keep your skin soft and smooth.Â
You might notice that many skin creams contain vitamin E, which helps repair the skin and improve its texture.Â
And you can get plenty of vitamin E from nuts, seeds, spinach, and avocados. Adding these to your diet can help your skin stay hydrated and protected.
Vitamin A
Vitamin A is crucial for skin cell production and renewal. It can be especially helpful for people dealing with acne, as it promotes healthy skin turnover and reduces the clogging of pores.Â
Often found in anti-aging and acne treatments, vitamin A retinoids help with cell regeneration and reduce the appearance of fine lines. However, be careful not to overdo it — too much vitamin A (especially in supplement form) can be harmful. You can find vitamin A naturally in foods like sweet potatoes, carrots, and leafy greens.
Vitamins for strong nails
If you’re tired of brittle, weak nails that break easily, your diet might miss some key vitamins and minerals. Here’s what you should focus on:
Biotin (Vitamin B7)
Biotin is probably the best-known vitamin for nail health. It strengthens nails and helps prevent them from becoming brittle and splitting. It’s found in many hair, skin, and nail supplements, but it can also be obtained naturally from foods like eggs, almonds, sweet potatoes, and salmon.Â
Some people with particularly weak nails might see an improvement from taking biotin supplements, but for most people, getting it through food is enough.
Iron
Iron doesn’t just help your hair; it’s also crucial for your nails.Â
If you’re low on iron, your nails might become thin or develop spoon-shaped curves. This is especially common in women, who are more prone to iron deficiency.Â
To keep your nails strong and healthy, ensure you get enough iron from foods like red meat, lentils, spinach, and fortified cereals.
Zinc
Zinc is essential for cell growth and repair, so it’s important for your nails. If you don’t get enough zinc, your nails might develop white spots or become weak and brittle. Eating oysters, pumpkin seeds, beans, and dairy can help keep your nails in good shape.
Vitamins for shiny and strong Hair
Everyone wants shiny, strong hair, and the right vitamins and minerals can help with that. While some factors like genetics play a role, you can still improve your hair health by making sure you’re getting these key nutrients.Â
Vitamin D
Vitamin D is important for your hair follicles, the tiny sacs in your scalp where your hair grows. If your vitamin D levels are low, it can lead to hair loss or thinning.Â
As mentioned before, vitamin D can help with hair loss in people with certain conditions, but it’s also great for overall hair health. You can get vitamin D from sunlight, fatty fish like salmon, fortified dairy products, and egg yolks.
B-vitamins (especially B12 and B6)
The role of B vitamins is to carry oxygen and nutrients to your scalp, which helps your hair grow strong and healthy. If you’re not getting enough B12 or B6, your hair might start to thin or fall out.Â
Foods like whole grains, leafy greens, eggs, and meat are packed with B-vitamins, so including them in your diet can support healthy hair growth.
Omega-3 fatty acids
Omega-3s aren’t technically a vitamin, but they’re still necessary for hair health. These healthy fats nourish your scalp, reduce dryness, and add shine to your hair. They also help with inflammation, which can improve your scalp’s overall health and create the ideal environment for hair growth.Â
To get more omega-3s in your diet, try eating salmon, walnuts, flaxseeds, and chia seeds.
Tips for getting these vitamins naturally
While supplements can be helpful if you have a deficiency, it’s always better to get your vitamins and minerals from food whenever possible. Whole foods are packed with not just vitamins but also other nutrients like fiber and antioxidants that work together to keep you healthy.
Here are a few easy ways to make sure you’re getting these vitamins naturally:
- Add some nuts or seeds to your salads or snacks to boost your vitamin E and zinc
- Include a serving of fatty fish like salmon once or twice a week to get your omega-3s and vitamin D
- Make a smoothie with leafy greens, berries, and a splash of orange juice to increase your intake of vitamins C and A
- Cook with a variety of colorful vegetables to make sure you’re covering your vitamin bases and getting a range of nutrients
If you’re considering taking supplements for any of these vitamins, it’s a good idea to talk to your doctor first. They can help you figure out if you actually need a supplement or if you’re better off just adjusting your diet.
Hair, skin, and nail supplements: what to look for
Hair, skin, and nail supplements are everywhere, promising stronger nails, shinier hair, and glowing skin. But before you pick up the latest trendy supplement, it’s essential to take a close look at what’s actually written on the label.
Not all supplements are created equal; some might not even have the ingredients to benefit your needs.
Look for key vitamins and minerals
The most important vitamins to look for in a hair, skin, and nail supplement are:
- Biotin (B7)
- Vitamin C
- Vitamin E
- Zinc
These are well-known for supporting the health of your skin, hair, and nails. Biotin helps with nail strength, vitamin C boosts collagen production, and vitamins E and zinc are crucial for cell repair and protection. Additionally, the best vitamins are made from high-quality ingredients like those available in the 10X Health supplements collection.
Watch out for overhyped ingredient
Many supplements include ingredients like keratin, collagen, or folic acid, but the truth is, there’s not much scientific evidence that these will make a huge difference when taken as a supplement. Your body produces collagen naturally, and while collagen supplements are popular, eating a balanced diet with vitamin C can do more to support your skin’s collagen production than a pill.
Avoid high doses of certain vitamins
Some hair, skin, and nail supplements contain very high doses of vitamins like vitamin A or biotin. While you might think more is better, that’s not always true. Too much vitamin A can actually cause hair loss, and excessive biotin can interfere with important lab tests, leading to inaccurate medical results. Stick to supplements that don’t exceed the daily recommended values unless your doctor advises otherwise.
Check for fillers and additives
Many supplements contain fillers, artificial colors, or other unnecessary additives. These won’t help your hair, skin, or nails and might even cause unwanted side effects like upset stomach or skin irritation. Look for supplements that have simple, clean ingredients without a bunch of extra stuff.
Discover the vitamins you need based on your unique genes!
Multivitamins and supplements for hair, skin, and nails aren’t one-size-fits-all. While ingredients are important, a Precision Genetic Test from 10X Health ensures you’re taking only the nutrients your body truly needs. This comprehensive test identifies the vitamins and minerals that best support your health, eliminating the guesswork and unnecessary extras.Â
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