Long, luxurious locks and glowing skin are signs of health that should be attainable by eating a healthy diet, but when a healthy diet isn't available--or desired--supplementation can give you that same healthy effect. In general a diet high in fruits and vegetables will little processed food will keep you looking good, but there are a few vitamins that target hair and skin. When choosing supplements to enhance hair and skin, look for vitamins with no added ingredients and that dissolve easily in the stomach. Pay close attention to dosages, too, as some vitamins are toxic in quantities greater than the Recommended Daily Allowance.
B-Complex
B-complex vitamins help hair to grow, especially B-3 (50 mg), B-5 (100 mg) and B-6 (50 mg) taken three times per day, according to Holistic Online. The National Institutes of Health reports that dry, flaky skin is a symptom of vitamin B6 deficiency because it is so important in keeping skin elastic and healthy. B-complex helps hair and skin by enhancing circulation and bringing nutrients to the skin's surface and hair follicles as well as helping the body deal with physical stress that can damage hair and dull skin.
Vitamin C
Vitamin C is good for overall general health, but is particularly important for healthy skin. Vitamin C is critically important in the production of collagen, which keeps the skin elastic and wrinkle-free. Foods high in vitamin C include all citrus fruits. Aim for at least 90 mg per day of this vitamin.
Vitamin A
Vitamin A helps regulate sebum production, keeping hair shiny and skin smooth and moist according to an article in Happy Living. Vitamin A is found in foods such as carrots, pumpkin, sweet potatos and broccoli. It can be toxic in high doses according to a fact sheet from the National Institutes of Health, and shouldn't exceed 700 mcg per day.
