When it comes to taking care of our bodies, we often turn to vitamin supplements to help us out. But with so many options on the market, it can be tough to know which ones work. One category of vitamins that is often debated is hair skin and nail vitamins.
Do they make a difference in how healthy our hair, skin, and nails look?
In this article, we’ll explore the research on hair skin, and nail vitamins and give you some tips on what to look for when choosing a supplement.
What are hair skin and nail supplements and what do they do?
Hair, skin, and nail supplements are a category of nutritional products specifically formulated to promote and maintain the health of these three essential body features. They are commonly available as capsules, tablets, or gummy supplements, catering to different preferences and making it easy for consumers to integrate them into their daily routines.
The primary purpose of these supplements is to provide essential vitamins, minerals, and other nutrients that contribute to the overall health and appearance of hair, skin, and nails. This is achieved by targeting the underlying biological processes responsible for the growth, repair, and maintenance of these body parts.
Commonly found ingredients in hair skin and nail supplements
Every hair, skin, and nail supplement will be different, but typically they contain a combination of vitamins, minerals, and other botanical extracts that are thought to be beneficial for hair, skin, and nails.
Below, we’ve broken down the most common ingredients found:
Beta-Carotene
Beta-carotene is transformed into vitamin A in your body. Vitamin A plays a major role in keeping the skin healthy, and when consumed can help support the body in maintaining overall good skin health.
Additionally, research has shown it can help reduce the risk of developing acne and protect the skin against oxidative stress due to its antioxidant properties.
Biotin
Biotin (vitamin B7) is typically one of the star players in these types of supplements, and for very good reason – it’s an extremely important vitamin for keeping the skin healthy and hydrated.
Biotin deficiency (albeit rare) can cause dry, scaly skin and/or facial rashes in some people, so making sure you’re getting enough of it is very helpful indeed.
Additionally, Biotin helps to support and stimulate keratin production, a protein that’s used by the body to create hair and nails, which in turn can help to speed up hair growth.
Collagen
Another very common ingredient within hair skin and nail supplements is collagen, usually in the form of marine collagen or hydrolyzed collagen. Collagen is a protein that’s found in the skin and is responsible for keeping it firm and elastic.
As we age, our bodies produce less collagen, so supplementing it can help keep the skin looking young and healthy. Additionally, collagen has been shown to help prevent wrinkles and improve hydration levels in the skin.
Collagen also plays a role in hair and nail growth too – research has shown collagen contains amino acids that are utilized by the body to create keratin.
Vitamin C
Vitamin C is extremely beneficial for the skin, as well as hair and nail growth.
It’s common within hair, skin, and nail products because vitamin C plays a role in supporting the formation of collagen. Additionally, it’s an antioxidant that can help protect skin cells and hair follicles from oxidative damage.
Selenium
Selenium is an important mineral that research has shown can help support hair and skin health, however, there’s a major caveat here – too much of this mineral can make your hair worse.
Over-intake of selenium can cause hair and nail loss or brittleness [1], which is why this ingredient is commonly dosed in micrograms in these types of products – to get all the benefits with none of the drawbacks.
Zinc
Zinc is a mineral that’s very important for keeping your hair skin and nails health optimal. Research has shown that Zinc is required for the growth and maintenance of proteins in the body, which includes keratin.
Not getting enough Zinc can also cause dry skin, sores, rashes, and other problems.
Manganese
Manganese is typically found within hair skin and nail supplements due to the role it plays in the formation of connective tissue.
Copper
Copper is essential for the production and stability of important skin proteins like collagen and elastin.
Furthermore, copper has also been shown to increase melanin. Melanin is a pigment that gives color to our hair and skin. Some research suggests that copper intake may help delay the onset of greying hair.
Other ingredients
Less commonly found ingredients within nail skin and nail supplements include hyaluronic acid, coenzyme Q10, and horsetail extract to name a few.
How well do hair skin and nail supplements work?
Whether or not these products “work” depends entirely on your expectations, but overall, yes they work.
It must be stressed that these are not miracle products; they are nutritional supplements designed to give you an easier method of intaking the vital nutrients required for maintaining your hair, skin, and nail health.
If you’re getting enough of the vitamins and minerals within these supplements in your diet, then they’re not necessary, but if you aren’t, they can be a godsend.
Unlike skincare products that typically deliver fast and noticeable results, the benefits of products like these are subtle and will take some time to show, so have patience.
How to choose a good hair skin and nail supplement
There are hundreds of products to choose from, and we aren’t going to name-drop a recommendation; instead, we’re going to tell you the ingredients to look for.
We think you should go for a nail skin and nails supplement that contains the following ingredients:
- Biotin (at least 1,000 mg per serving)
- Collagen (at least 400 mg per serving)
- Copper (at least 1 mg per serving)
Conclusion
Overall, hair skin and nail supplements are a great way to ensure you’re getting the right vitamins and minerals for healthy-looking hair, skin, and nails.
The ingredients Biotin, Collagen, and copper are key in promoting hair, skin, and nail health, but it’s important to remember that they will take time to show results.
Keep in mind that they’re not miracle products, so set your expectations accordingly, and don’t believe outlandish claims that these products can give you some sort of “nutritional makeover”.
References & Sources
| ↑1 | https://ods.od.nih.gov/factsheets/Selenium-HealthProfessional/ |
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