Your hair and nails are prone to many conditions and infections that can cause them to become brittle or dry, interrupting the growth cycle. Fortunately, there is a variety of vitamin supplements available you can consume on a daily basis that can help to promote healthy hair and nail growth. Always check with your doctor before taking nutritional supplements.
Your Hair and Nails
An average person holds around 5 million hairs, according to MedlinePlus. Most hairs take around six years to grow and then fall out, being replaced by new ones. Hair is essential for helping to keep your scalp warm and also ensures that small particles in the air do not enter into your body through entrances from your eyes, nose or ears. Your nails help to support the tissues around your toes and fingers, according to the American Academy of Dermatology. Nails are hardened skin cells and consist of keratin, a protein which is found in your hair and skin.
Vitamin H
Vitamin H, also referred to as biotin, is one of the vitamins from the B-complex group of vitamins. All B vitamins are important for healthy hair and nails, specifically vitamin H, as it is needed to help enhance and strengthen hair and nails that are weak. According to the University of Maryland Medical Center, a biotin deficiency is rare but can occur, leading to symptoms such as hair loss. In addition, vitamin H can be used to help treat hair conditions like alopecia. For biotin deficiencies, your doctor may recommend from 100 to 1,000 mcg of this supplement; safety has been established only for dosages of up to 600 mcg. Discuss taking biotin with your doctor before self-treating any condition.
Vitamin C
Vitamin C, also known as ascorbic acid, is a water-soluble vitamin and is needed to help build and repair tissues. Vitamin C is an antioxidant, helping to minimize some of the damage that can be caused by free radicals -- unstable molecules that can cause your hair and nails to become brittle. A deficiency of vitamin C intake can lead to dry and brittle hair as well as hangnails. UMMC notes that vitamin C can be used to help treat hair disorders such as alopecia and hirsutism, with a recommended dosage of 500 to 1,000 mg of vitamin C two times every day for antioxidant support. Get your doctor's OK and dosage recommendations before taking vitamin C supplements.
Considerations
Although not a vitamin, zinc is an essential trace mineral found in every cell in your body that has been used for centuries for its healing properties, including speeding up the recovery of wounds. A zinc deficiency may cause white spots on the fingernails. Like vitamin C, zinc is also an antioxidant and prevents the formation of free radicals. The recommended daily allowance of zinc for adults is 8 to 11 mg, notes UMMC. Discuss taking zinc supplements with your doctor to ensure that it is suitable for your condition.
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