Well, who doesn’t like to have glowing skin and healthy hair? In fact, most of us spend a lot of money and effort to nourish and maintain good skin and tresses.

To a great extent, hair and skin health is looked like an external issue. Even the beauty and glamour industry actively promotes this idea as well. You see a lot of advertising about the skin and hair treating it as just an external. What one misses is it is what goes inside, what you eat is equally important.

Recent studies are suggesting that it is, in fact, the vitamins and nutrition which should be given more prominence over anything else for healthy hair and skin.

Vitamins and minerals we consume through the foods play an essential role in determining the health of skin and hair is proven beyond doubt by the research.

The best way is to treat these two both from inside and outside. Of course, vitamins play an important role in the effective functioning of the body. It is very well established that the deficiency of vitamins leads to a variety of diseases. Likewise, for healthy hair and skin a few vitamins, minerals, and antioxidants are equally important.

But, the problem is our dietary habits wouldn’t supply most of these vitamins. Our foods are either have these vitamins in very scant proportions and whatever the little is available gets lost in the cooking process. So, one of the means to ensure the intake of these essential vitamins is through the supplements.

Let’s examine a few top vitamin supplements for skin and hair


Biotin, a water-soluble, vitamin B group family vitamin plays an important role in metabolizing the protein, fats, and carbohydrates in the body. There is enough evidence to show that biotin improves the health of skin, hair, and nails.

It is also proved that thinning of hair considerably reduced when biotin supplements are taken. Biotin deficiency is one of the reasons for hair loss.

Biotin is available in foods and the good bacteria in the gut also synthesizes it. The foods rich in biotin include eggs, meats, oysters and wheat bran. Another way to get biotin easily is through supplements. It is available in separate and also with the other vitamin B group supplements. Just remember to follow the dosage guidelines strictly.


Omega-3 Fatty Acids

The unsaturated fatty acids are essential for the function of the body. Also, these acids play an important role in the nourishment of healthy hair. Alongside the growth, omega-3 acid thickens the hair, improves the shine and prevents thinning and falling by nourishing the follicle.

The problem with the omega-3 is the human body doesn’t produce them, hence dependent form outside. It is also scantly available in the foods. Fish, particularly fatty fish, nuts, seeds, and plant oils are sources for omega-3. It is available in the ready to use supplements as well.

By the supplements, it is easy to get your daily dose of omega-3 for healthy and glowing skin and hair.


Vitamin C

Vitamin C with its naturally occurring ascorbic acid plays a key role in collagen synthesis. Hence important for skin health. There is a lot of research going on about the skin beneficial properties of vitamin c.

it is even believed that vitamin C has the potential to treat the photodamage caused by UV rays. Collagen not only holds the cells together but also improves the elasticity thus preventing and treating the lines and wrinkles. Also, by helping the improved absorption of Iron, vitamin C improves the health of hair as well.  Broccoli, cauliflower, leafy greens, sweet potatoes, tomatoes, etc are the source foods for vitamin C. Vitamin supplements also available in capsules, tablets, etc.

Zinc, calcium, phytonutrients and vitamins A, C, and E also play an important role in the health and nourishment of hair and skin.

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M.Sc. (Dietetics and Food Service Management). Passionate about sharing the healthy & balanced lifestyle needs to be followed in today’s era. Determined to motivate people more about their health & nutrition, by analyzing their dietary concerns and daily life challenges.