The condition of your hair and nails often reflects the overall health of your body. Illness or stress has an effect on your hair and nail growth, according to the Mayo Clinic. Poor nutrition and inadequate intake of certain essential vitamins can also play a role in the health of your hair and nails.
Healthy Nail Growth
According to the Mayo Clinic, your nails are made up of layers of keratin, a strong, hard protein that also makes up the outer layer of your skin. Healthy nails are smooth, without any type of discoloration, ridges or peeling. Unhealthy nails are thin, brittle, yellow and may even separate from your nail bed. Your nails may show these symptoms if you have an illness, nutritional deficiency or suffer from stress. Addressing the underlying cause is crucial, although certain vitamins can help to thicken and strengthen your nails.
Normal Hair Growth
Your hair undergoes a normal growth cycle of an active growing phase, a resting phase and a shedding phase. During the growing phase, your hair grows around 1/2 inch every month. You normally lose around 100 hairs a day as a result of the growth cycle. Certain types of abnormal hair loss may occur if you have inadequate nutrition, particularly if you lack certain B vitamins, or experience high levels of stress, according to the Mayo Clinic.
Biotin
Biotin, also known as vitamin B7 or vitamin H, is one of the B complex vitamins often recommended to help your hair and nails grow, according to the University of Maryland Medical Center. It is also used in certain cosmetic and hair products as a strengthening aid. The University of Maryland Medical Center states that biotin may help to improve the condition of your hair and nails. According to the Mayo Clinic, biotin is an important nutrient that may help to thicken weak or brittle nails. You can find biotin in dietary sources such as Swiss chard, whole wheat bread and cooked liver. If you take a supplement, the recommended dosage is 2.5 mg daily, according to the Mayo Clinic.
Vitamin C
Vitamin C is an important nutrient that serves multiple functions. According to Medline Plus, vitamin C has antioxidant properties that can help to strengthen your immune system. Vitamin C also plays a crucial role in the development and growth of healthy nails and hair. A deficiency of vitamin C can lead to brittle, weak, cracked or broken nails. according to Tova Navarra, RN in her book, "The Encyclopedia of Vitamins, Minerals and Supplements." Additionally, a vitamin C deficiency can also lead to dry or splitting hair, according to Medline Plus. You can obtain vitamin C from dietary sources, such as citrus fruits, broccoli, turnip greens and sweet potatoes. The recommended allowance in supplement form is between 250 and 500 mg, according to the University of Maryland Medical center.
Considerations
You can often purchase specific hair and nails vitamin formulations in many health, grocery and drug stores. Always consult your doctor before taking any nutritional supplement, especially if you are pregnant, nursing or have an illness or other medical condition.
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