Your hair and fingernails are made uo of a certain type of protein called keratin. They both require certain vitamins for proper growth and overall health. The lack of certain vitamins can cause your hair and nails to become weak and break or split. If you are considering taking vitamin supplements to improve your hair and nail health, do not take them before speaking to a physician first for approval.
Calcium
Your fingernails need calcium for optimal health. Without calcium, you may develop white spots on your fingernails, which is a condition indicating a calcium deficiency. Low calcium levels can also lead to soft, weak nails. The University of Maryland Medical Center reports that nearly half of Americans do not consume an adequate amount of calcium. The recommended daily dose of calcium is 1000mg each day for adults ages 19 to 50. Foods rich in calcium include dairy products such as milk, ice cream, cheese and other food sources such as broccoli, kale and hazelnuts.
Biotin
B vitamins, also known as B-complex vitamins, are important for strong hair and nails. Biotin, one of the B vitamins, is so important that it's found in beauty products such as shampoo, conditioner and fingernail products. The UMMC reports that biotin deficiency is rare but can occur. Symptoms of biotin deficiency include hair loss, dry skin and brittle fingernails. The recommended daily dose of biotin is 30mcg for adults. Foods rich in biotin include nuts, bananas, beans and whole grains.
Iron
Iron is important for your body because it helps your red blood cells carry oxygen to other cells and tissues in your body, such as your hair and nails. Without oxygen from your blood, your hair could fall out and you could lose your fingernails. Iron deficiency is most common among pregnant women, but women in general are at a greater risk than men. Pale skin, brittle nails and irritability are all signs of iron deficiency anemia. The recommended daily dose of iron is 8mg for men and 18 mg for women. Foods rich in iron include meats, nuts and leafy green vegetables such as spinach and broccoli.
Vitamin C
Vitamin C contains antioxidant-like properties, which help protect your hair and nails. It also helps grow and repair cells and skin tissues. If you don't receive enough vitamin C, you can experience dry, splitting hair, bleeding gums, brittle nails and a weakened immune system. The recommended daily dose of vitamin C is 75mg for women and 90mg for men. You can also obtain vitamin C from foods such as melon, cantaloupe, tomatoes and all types of berries.
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