Your hair and nails are prone to a variety of disorders and infections which can damage them by interrupting their growth cycle or otherwise causing them to become weak. Fortunately, a variety of nutritional supplements are available that can improve the health of your hair and nails and help prevent or repair the damage.
Zinc
Zinc is a mineral that helps the healing of wounds and plays an essential role in promoting a healthy immune system. Low levels of zinc intake can cause hair loss and white spots on your fingernails. Zinc is an antioxidant, and can help protect your hair and nails from potential damage caused by free radicals, unstable substances that may harm your hair and nails, making them brittle and fragile. Good sources of zinc include red meats, soybeans, green beans and oysters. According to the University of Maryland Medical Center, or UMMC, the recommended daily allowance for zinc for adults is 8 to 11 mg; a daily multivitamin should supply enough zinc if sufficient amounts are not supplied through the diet.
Vitamin C
Vitamin C is water-soluble; as such, it is not retained in the body, so your diet has to supply adequate amounts of vitamin C daily. Vitamin C helps your body to absorb iron, which is essential for normal growth and development, including hair growth. Low intake of vitamin C may result in dry or splitting hair. Rich sources of vitamin C include oranges, raspberries, cranberries, green peppers, watermelon, potatoes and cooked leafy greens such as spinach. Taking a vitamin C supplement of between 250 and 500 mg, twice a day, should supply adequate amounts of the vitamin, according to the UMMC.
Vitamin E
Vitamin E is an antioxidant vitamin and can help to protect your hair and nails from free radical damage. Vitamin E helps to enhance blood circulation in your scalp, speeding hair growth. Vitamin E can also help to prevent dry hair. Vitamin E is found in oils, including cottonseed, sunflower and soybean oils, and in foods such as corn, spinach and nuts. According to "Medline Plus," the recommended daily dose of vitamin E is 15 mg a day; amounts of 400 IU or higher are not recommended, as higher doses of oil-soluble vitamins such as vitamin E can be harmful. .
Vitamin H/Biotin
Vitamin H, or biotin, can help strengthen weak hair and nails. According to the UMMC, vitamin H supplements may be able to treat hair and nails that are splitting or thin; biotin in conjunction with zinc and the corticosteroid clobetasol propionate has been used to treat alopecia, a type of hair loss. Vitamin H, or biotin, can be founds in foods such as egg yolks, whole grains, nut butters and sardines. Biotin can be taken safely in doses ranging from 30 to 600 mcg, according to the UMMC, but are best taken in the form of a B vitamin complex or multivitamin. Deficiencies of this vitamin are rare.
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