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Vitamins That Promote Healthy Hair & Nails

Apr 18, 2011 | By Jessica Crandall
Vitamins That Promote Healthy Hair & Nails
Photo Credit fingernail filing image by Jaroslav Machacek from Fotolia.com

A balanced diet does support healthy hair and nails, while vitamin, mineral or protein deficiencies can result in hair loss, dull hair or brittle nails. There are vitamins you can take to ensure and maximize the health of your hair and nails. While there is some research on the benefits of biotin, there appears to be no specific set of vitamins proven to improve hair and nail health.

Hair Health

Hair is made of protein, therefore your daily diet should provide enough protein to meet your needs. A protein deficiency could result in hair loss. Not eating enough total calories could also cause you to lose more hair. Some studies, such as one by Boccaletti, Zendri Giordano, Gnetti and DePanfilis in the April 2007 issue of "Pediatric Dermatology" have found a possible link between biotin and improved hair texture. However, there has not been consistent evidence found to support specific vitamin supplements to promote healthy hair.

Nail Health

Like hair, your nails are also made of protein. A diet too low in protein or calories can also affect your nails, making them brittle or weak. The strength of your nails is often most affected by environmental damage, such as dish-washing, gardening or slamming your nail in a door. Your nails will reflect a deficiency in iron with a spoon-shaped nail bed or pale color. Although more rare, a biotin deficiency can also be seen in the nails with very red skin. Some studies have shown benefits to biotin supplementation in nail health.

Biotin Benefits

Biotin is a B-vitamin that is involved in many processes in the body, such as using carbohydrates for energy and making fatty acids. Some studies have found a link between biotin supplementation with improved nail health. In a July 2004 study in the "Journal of Cosmetic Dermatology," researchers Iorizzo, Pazzaglia, Piraccini, Tullo and Tosti found that biotin supplementation can improve nail strength. Another study by researchers Scheinfeld, Dahdah and Scher in the Journal of Drugs in Dermatology found that biotin was the only supplement that seemed to improve brittle nail syndrome. No evidence was found for supplements of vitamin E, C, A or B-12 in the study.

Healthy Diet

Eating a healthy, well-balanced diet is the natural way to keep your hair and nails healthy. Include foods from the meat, milk, bread, fruit, vegetable and fat groups to ensure you are getting all the vitamins, minerals and protein your body needs to maintain healthy hair growth and strong nails. Meats, dairy products, nuts and beans provide protein, while fruits and vegetables will provide other vitamins and minerals your body needs. Biotin is found in several foods, including but not limited to egg yolk, soybeans, tomatoes, almonds and strawberries.

References

Article reviewed by Jenna Marie Last updated on: Apr 18, 2011

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