Unhealthy hair that leads to hair loss and nails that are brittle, dull and weak are symptomatic of nutritional deficiencies. Hair loss and occasional nail breakage is normal. You can lose up to 100 strands of hair a day. In some instances, hair and nails can be restored with vitamin intake. Vitamin supplementation should never replace a healthy diet. If you have special dietary requirements, then taking supplements may be appropriate to improve hair and nails.
B-Complex Vitamins
In a 2007 study published in the "Journal of Drugs in Dermatology," Scheinfeld et al., found that a daily dose of 2.5 mg of biotin abated brittle nail syndrome. Biotin is a B-complex vitamin that is needed for energy metabolism. It is found in egg yolk and liver. A biotin deficiency can lead to hair and hair color loss and brittle nails. Vitamin B-12 is needed for normal hair growth and development and plays a role in preventing hair loss. The best sources of B-12 come from animal sources including salmon, trout, beef, poultry, milk, cheese and eggs, but it is also available in fortified cereals.
Minerals Iron and Zinc
In the same study by Scheinfeld et al., researchers discovered that supplementation of other minerals and vitamins, such as iron, zinc and vitamin E, did not improve the appearance of nails affected by pathologic disease and in well-nourished individuals. The Girl's Health website lists zinc as an important nutrient for both hair and nails. The Office of Dietary Supplements notes that severe zinc deficiency is linked to hair loss.
Zinc's connection to hair and nail health is apparent in the many roles that zinc plays in your body. Zinc is involved in catalytic activity of approximately 100 enzymes and assists in wound healing, immune function and protein synthesis. When there is a zinc deficiency, there may also be an iron deficiency. Hair loss is a symptom of an iron deficiency. Iron carries oxygen to different parts of the body. Both zinc and iron are found in beef, pork and soybeans.
Vitamins A and C
Nails grow approximately 2 to 3 mm per month and hair grows about 1/4 to 1/2 inch every month. The health of your scalp and nail bed can affect the growth of your hair and nails. Vitamin C increases the absorption of iron and improves scalp circulation. Vitamin A is needed for healthy skin and hair and helps the skin by aiding in the production of a lubricant that keeps the skin from getting dry. Vitamin A is found in orange-colored fruit such as mango, cantaloupe and apricot, fortified cereal and green vegetables. The best sources for vitamin C are vegetables and citrus fruit such as strawberries.
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