Healthy Skin & Hair Vitamins

Many people would like to improve the health of their skin and hair, but they may be unaware that having certain vitamins in your diet can help. After learning about vitamins that support healthy hair and clear, firm skin, you can take control of your diet and start to foster eating habits that will lead to healthier skin and hair.

Importance

Your skin and hair are part of the protective covering of the body. Skin forms a physical barrier between your body and invading microbes. According to the American Skin Association, sweat glands located in the skin, in combination with your hair, regulate your body temperature. In addition, skin and hair are two of the major sources of cosmetic concern to both men and women. Improving your intake of vitamins important for skin and hair health can help keep your protective skin barrier intact and make you more aesthetically appealing.

Function

Different vitamins have different functions in the maintenance of your skin and hair. According to MedlinePlus, vitamin A and its precursor, beta-carotene, are important antioxidants that promote hair growth. The B complex vitamins, including thiamine, niacin, riboflavin and B6, help prevent skin damage around the mouth and from the sun, according to the American Skin Association. A 2007 study by Maeve C. Cosgrove and colleagues published in the "American Journal of Clinical Nutrition" shows that vitamin C can help prevent wrinkles. Vitamin D also promotes smooth, healthy skin.

Sources

A good way to increase your intake and absorption of these vitamins is through dietary intake. However, supplements are also available in pill form for most vitamins. Good dietary sources of vitamin A include animal liver, whole milk, eggs, meat, cheese, cod, halibut fish oil and certain fortified foods. Beta-carotene is found in richly colored foods like carrots, sweet potatoes, squash, spinach, apricots and green peppers. B complex vitamins are found in liver, fish, poultry, meat, eggs, dairy, almonds, mushrooms, whole grains, soybeans and green leafy vegetables. Although the Office of Dietary Supplements stresses that there are very few naturally occurring food sources that have large levels of vitamin D, it lists milk, many cereals, salmon, tuna and mackerel as good sources of Vitamin D. Vitamin C is found in citrus fruits and other plant sources.

Vitamin Deficiency

The role vitamins play in hair and nail maintenance is underscored by what happens during vitamin deficiency. A classic example is scurvy, which results from vitamin C deficiency. People with scurvy develop brown spots on their skin, brittle hair and bleeding gums. This is because vitamin C is important for the formation of collagen, a protein that helps keeps skin elastic. A deficiency of other vitamins can lead to infection, poor hair growth and scaly skin.

Warnings

Although vitamin deficiency can be dangerous, it is possible to overdose on vitamins. Vitamin A in particular is known to cause toxicity in large doses. Symptoms of vitamin A poisoning include nausea, vomiting, blurred vision and loss of coordination. In addition, excess vitamin A can cause damage to an unborn fetus.

According to MayoClinic.com, beta-carotene is a way to improve your vitamin A level without risking vitamin A poisoning because it is converted to the active form of vitamin A without spending time in the inactive, toxic form. However, little is known about its effects on pregnant women. You should always consult with your physician before starting a vitamin regimen, especially if you are pregnant or nursing.