Proven Hair, Skin, and Nail Vitamins and Foods That Really Work (Evidence Based)

11 Proven Hair, Skin, and Nail Vitamins That Really Work

Getting the proper vitamins in your diet is essential to have healthy hair, skin, and nails (HSN). Vitamin supplements such as biotin as well as vitamins A, C, E, and D can also help to make sure your hair, skin, and nails get the nourishment they need. Other nutrients and supplements such as zinc, omega-3 fatty acids and hyaluronic acid were also shown to help you maintain healthy skin, hair, and nails.

Along with choosing the best vitamins for skin, other supplements can do wonders to improve the appearance of your skin, hair, and nails. Supplements such as zinc, omega-3, hyaluronic acid, and CoQ10 can all strengthen your hair and nails and get smooth-looking skin.

In this article, you will learn about scientific research that has revealed what HSN vitamins are good for healthy skin, nails, and hair. You will also find out about the best supplements to buy if you really want to care for your outward appearance.

Vitamins Help to Improve the Condition of Hair, Skin, and Nails

The health of your hair, skin, and nails depends on getting the proper vitamins, minerals, and nutrients. Very often, nutritional deficiencies can affect the condition of your hair and skin as well as your nails.

Researchers reported in 2017 that a lack of certain vitamins and minerals can impact hair structure and hair growth. For example, vitamin E is an antioxidant that helps to keep the skin hydrated and benefits hair growth. Biotin (vitamin B7) helps the body metabolize proteins, and a lack of it can cause dermatitis and alopecia. (1)

Other studies have shown that vitamin C and vitamin D are necessary for healthy hair growth. For example, insufficient supply of C vitamin in diet has effect on creating the hair shaft, and women with prolonged hair loss were found to have a low concentration of D2 vitamin. These nutrients also help the skin and hair because they allow the body to absorb minerals that are needed for good health. Also, vitamin A is necessary to help prevent brittle hair and to keep hair strands well-moisturized. (2)

Scientists have also identified the best vitamins that work for healthy skin. Vitamins E and C help to improve your skin’s elasticity and increase collagen levels. Vitamins C and E are also important antioxidants that may help delay the appearance of wrinkles. (3)

Dermatologists have also reported that vitamin E, biotin, vitamin C, and vitamin A are all vitamins essential for improved nail health. These vitamins along with minerals such as zinc, iron, and selenium also help to prevent brittle nails. (4)

Of course, you should always try to get an adequate intake of vitamins and minerals from a healthy, well-balanced diet. In some cases, taking too many of some certain vitamins and minerals can negatively impact on your hair, skin, and nail health.

The Best Vitamins for Hair, Skin, and Nails

Let’s look in more detail at the best vitamins to take if you want to get thicker hair, smoother skin, and stronger nails.

Biotin (Vitamin B7) for Healthy Hair and Nails

Biotin is a vitamin for hair growth because it strengthens hair and stimulates hair follicles. Biotin is also a good vitamin for nails because it prevents nails from becoming brittle.

A review of the effectiveness of biotin supplements found some evidence that this vitamin can resolve hair and nail issues. Taking biotin supplements helped to improve hair and provide vitamins for nail growth where vitamin deficiencies were an issue. (5)

One study involving women who had no underlying health issues found that oral biotin supplementation helped boost hair growth. Taking the hair vitamin supplement for 3 months showed improvement in hair thickness and skin smoothness. (6)

However, according to the National Institutes of Health, not all studies show that biotin supplements work for hair growth and strengthening nails. (7)

Foods containing biotin include eggs, beef liver, sunflower seeds, salmon, sweet potato, and almonds. (7)

If you want to try biotin supplements to get thicker hair, strong nails, and smoother skin, you can try this biotin supplement. You can also try hair, skin, and nail gummies such as these ones that taste delicious.

B-Group Vitamins for Hair, Skin, and Nails

Many B-group vitamins can help you maintain healthy skin, hair, and nails.

Your body needs to get enough B vitamins to help prevent skin itching, rashes, eczema, and acne. Dermatologists report that a B-group vitamin deficiency or excess can greatly affect the skin’s health. (8)

Doctors report that B12 supplements can help to improve the appearance of skin and nails if there is a vitamin deficiency. (9)

Other studies have shown that a combination of B-group vitamins can also improve skin health. B vitamins also help increase keratin levels and can benefit the health of the skin. (10)

Researchers from Harvard School of Public Health report that foods containing B vitamins include whole grains, legumes, poultry, fish, and eggs. (11)

You can help keep your hair, skin, and nails healthy by taking this B-group complex supplement.

Vitamin E for Hair and Nail Growth

Vitamin E is possibly one of the most important vitamins for healthy hair, wrinkle-free skin, and nails that don’t break because it is a powerful antioxidant.

Dermatologists report that vitamin E helps to prevent the effects of free radicals on your skin. This means that getting enough vitamin E is essential to prevent sun damage and eczema on your skin. Studies have also shown that vitamin E keeps nails healthy and can prevent yellow nail syndrome. (12)

Some studies have shown that taking vitamin E, C, and zinc supplements can also help wounds heal faster. (13)

Vitamin E is good for your hair because it helps to fight against oxidative stress on your scalp. Some dermatologists recommend vitamin E supplements to boost hair growth and make it thicker. (14)

Try these vitamin E supplements to help keep your nails strong and your skin looking and feeling smooth.

Vitamin C is a Beauty Vitamin

Another vitamin that you need to keep your hair looking lustrous and your skin healthy is vitamin C.

Vitamin C (ascorbic acid) is a natural antioxidant that improves the appearance of skin and hair. Adequate levels of vitamin C are needed to help collagen form and wounds to heal properly. Some reports show that applying topical vitamin C cream to your hair before you dye it prevents damage to hair strands and the scalp. (15)

There is also research showing that certain vitamin C hair supplements promote hair growth.

For example, one study showed that Viviscal Extra Strength supplements contain vitamin C, silica, biotin, and zinc. Taking 1 capsule twice a day helped increase the number of hairs and prevent hair damage. Most women who took the hair supplement reported better hair quality after 3 months. (16)

For best hair, skin, and nails you can consume foods rich in vitamin C. Some of the foods to consume are red bell peppers, kiwifruit, broccoli, strawberries, tomatoes and citrus fruits. (17)

Try Viviscal extra strength with vitamin C to help get thicker hair and prevent thinning hair. You could also take vitamin C supplements to strengthen nail structure and keep your skin looking healthy.

Vitamin A Supplements for Hair, Skin, and Nails

To get and maintain healthy skin, strong nails, and beautiful hair, you need to ensure you have enough vitamin A in your diet.

Researchers say that vitamin A helps maintain skin elasticity and also helps to heal damaged skin.

Some studies show that vitamin A and vitamin A supplements help collagen to form in the skin. This can help prevent the visible signs of aging such as fine lines and wrinkles. Vitamin A also helps improve the skin’s elasticity and prevents hyper-pigmentation. (18)

The journal Archives of Dermatology reports that topical vitamin A creams can help prevent wrinkles appearing in the skin of older persons. (19)

Foods that have good amounts of vitamin A to help protect your hair, skin, and nails include carrots, spinach, bell peppers, mango, dried apricots, and tomato juice. (20)

This vitamin A supplement can benefit your hair, skin, and nail health. You can also buy hair, skin, and nails vitamin gummies that contain a combination of great HSN vitamins and minerals.

Vitamin D – The Beauty Vitamin

Vitamin D is one of the many hair, skin, and nails vitamins because it is necessary for cell growth and repair.

The Journal of Advanced Research reported that vitamin D is an essential vitamin for hair and skin. Vitamin D deficiency have been linked with psoriasis, skin cancer, acne, and hair loss. A deficiency of vitamin D is common in countries where there is little sunlight. Researchers concluded that vitamin D supplementation can help to reverse some of the symptoms of a vitamin D deficiency. (21)

You can help get enough vitamin D from your diet by consuming oily fish. For example, an 85-gram (3 oz.) serving of salmon can provide you with around 450 IU of vitamin D. This is more than 100% of your daily vitamin D requirements. (22)

Other dietary sources of vitamin D that can help give you enough vitamins for your hair and nail health are milk, eggs, fortified yogurt, and tuna.

You can also supplement your diet with D vitamin that is good for hair and nails. This vitamin D3 supplement is a year’s supply and will help to boost your immunity as well.

Other Supplements for Skin, Hair, and Nails

The best vitamins for hair growth, healthy skin, and strong nails will help to strengthen your overall health. You can also use some of the best supplements for skin and hair to improve the effectiveness of hair vitamins.

Zinc Works for Hair, Skin, and Nails

Zinc is often found in hair and nail supplements together with biotin because it is an essential vitamin for skin health.

Research into the benefits of zinc has shown that this mineral helps to protect the skin from damage. Also, taking zinc together with vitamin C can boost the skin’s health and help treat acne. (23)

There is also some evidence showing that zinc can be classed as a hair vitamin. For example, many people who experience hair loss have a zinc deficiency. Taking 50 mg of zinc supplements daily can offset the deficiency and help to promote hair growth. (24)

There are many foods that contain zinc that can help boost your hair, skin, and nail health. For example, chicken, beef, seafood, kidney beans, cheese, and legumes are good dietary sources of zinc. (24)

This zinc supplement contains minerals and vitamins for strong hair and nails and may help your skin look fresher.

Omega-3 Fatty Acids as Hair and Skin Supplement

For best hair, skin, and nails you can try omega-3 fatty acid supplement as these are critical for skin health.

Researchers from Oregon State University report that omega-3 and omega-6 fatty acids play a vital role in keeping your hair, nails, and skin healthy. Consuming omega-3 supplements helps to strengthen keratin in your skin and hair. (25)

Fatty acids help protect your skin from UV damage, prevent fine lines, and reduce skin sensitivity.

One of the advantages of taking fish oil supplements with omega-3 is that toxins that can be found in fatty fish are removed. Also, you can easily get your daily intake of omega-3 to boost your skin health without having to worry about a fishy smell.

Omega-3 fish oil is also a source of vitamin D which is a good vitamin for your skin.

There is also some evidence that some supplements are good for skin and hair when taken for a few months. One study found that Inversion Femme omega-3 supplements helped prevent hair loss, reduce the appearance of wrinkles, and improve how nails look. (26)

You can buy Inversion Femme nutritional supplements if you want to improve the appearance of your skin, hair, and nails.

L-Cysteine Hair, Skin, and Nail Supplements

Amino acid supplements such as L-cysteine help to build keratin that is the main structure of hair, skin, and nails.

One study found that an L-cysteine supplement containing B-group vitamins helped to repair damaged hair and improve hair quality. (27)

Another study found that a keratin supplement called Cynatine HNS contains keratin that particularly benefits the hair and nails. This supplement for skin and hair helped to significantly improve hair, skin, and nail quality. (28)

You could also try this L-cysteine supplement if you want to strengthen your hair, reduce fine lines, and get better-looking nails.

Hyaluronic Acid Supplements for Skin and Hair

Hyaluronic acid is a natural substance that helps keep skin hydrated and elastic. There is some evidence that supplements containing hyaluronic acid are good for your skin and hair.

The Journal of Dietary Supplements published a study in 2017 on supplements for boosting skin health. It was found that hyaluronic acid supplements helped increase skin elasticity and improve the appearance of aging skin. Improvements in the appearance of skin, nails, and hair were observed after 50 days of supplementation. (29)

Another study found that a hyaluronic supplement containing collagen, vitamins, and minerals helped to noticeably reduce fine lines. Taking the Pure Gold skin supplement for 2 months helped to reduce dry skin and increase skin firmness. The study recommended this supplement to prevent the signs of aging. (30)

You can buy a hyaluronic acid supplement to help improve skin suppleness, get rid of fine lines, and boost the health of your hair and nails.

Coenzyme Q10 as HSN Supplement

Coenzyme Q10 (CoQ10) is an antioxidant that helps to improve the quality of your skin, hair, and nails.

The journal Nutrients reported that taking CoQ10 supplements for 12 weeks helped to reduce the appearance of wrinkles and fine lines. The individuals in the study also noticed that their skin felt smoother due to the supplements. (31)

Try supplements with CoQ10 to help improve your hair and skin and will also get more energy.

There is also some evidence that CoQ10 topical creams (such as this one) can help to boost the health of your skin and prevent skin dryness and fine lines. (32)

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