Healthy skin and hair is indicative of a healthy body. To keep skin and hair at its best, the American Academy of Dermatology advises that you keep sun exposure minimal, use sunscreen, avoid tanning beds, do a self-examination for blemishes, moles and lesions; and quit smoking. It also recommends using a good conditioner on your hair and keeping your skin moisturized. Taking vitamins also helps skin and hair from the inside out.
Vitamin B1
Vitamin B1, or thiamine, is part of the B-complex family of vitamins, and as a whole are responsible for metabolizing fats, carbohydrates and protein. The University if Maryland Medical Center notes vitamin B1 plays an important role in the development of healthy hair and skin. Vitamin B1 is necessary for the health of your cardiovascular and nervous systems. Strong hair requires adequate blood flow. Without it, hair may thin, lose its shine, fall out or turn gray. While lack of nerve receptors in the skin may lead to cracking of the skin, tingling and hypersensitivity. The recommended daily allowance, RDA of vitamin B1 is 1.1 to 1.2 mg per day. Food sources include organ meat, pork, whole grains, brewer's yeast and rice.
Biotin
Severe hair loss may be the result of biotin deficiency, according to the Linus Pauling Institute. The Institute notes that there is a lack of studies that can definitively attest to biotin supplementation reversing the condition. Lack of biotin may also result in a facial and genital rash known as biotin deficient facies. Biotin belongs to the B-complex class of vitamins and can be found in yeast, cheddar cheese, liver, pork, salmon and avacodo. The RDA is 25 mcg per day.
Beta-Carotene
Beta-carotene is converted by the body into vitamin A, needed for strong hair and healthy skin. Vitamin A is necessary for immune functioning to fight off diseases of the hair and skin, such as psoriasis, and for proper gene expression. The Linus Pauling Institute explains that beta carotene allows the cells to pass on and translate DNA coding, allowing healthy cell growth and function. The RDA for beta caarotene is 700 to 900 mcg per day. Food sources for beta-carotene are the orange and red vegetables such as peppers, sweet potato and carrots, as well as broccoli, kale, cod liver oil and fortified foods.
References
- American Academy of Dermatology: Dermatologists Share Top 10 Tips for Healthy Skin, Hair and Nails
- University of Maryland Medical Center: Vitamin B1 (thiamine)
- Linus Pauling Institute: Thiamin
- The Vitamins and Nutrition Center: Vitamins for Your Hair
- Linus Pauling Institute: Biotin
- Linus Pauling Institute: Carotenoids
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