The Right Supplements Can Make A Difference

Most people love the idea of having healthy hair and a glowing complexion. But daily stressors, poor diet, and inconsistent health and beauty routines can make that goal elusive. In many cases, people turn to supplements or vitamins to boost nutritional levels and improve the look and texture of hair and skin. But which supplements are the best choices if shiny, healthy hair and a smooth, bright complexion are desired?

1. The popular choice, vitamin B

Go shopping for hair, skin, and nails supplements, and one of the most common options on shelves centers around Vitamin B and biotin in particular. Biotin is one of the many B vitamins. Studies have shown that biotin deficiency is often linked with hair loss. Specifically, B vitamins are known for helping to carry oxygen and nutrients to the scalp to support hair growth. While B vitamins are available in supplement form, people can also focus on improving their diet by incorporating whole grains, meat, fish, seafood, almonds, and dark leafy greens.

2. Vitamin E for stronger hair

Vitamin E is another popular vitamin that’s linked with strengthening hair, skin, and nails. Specifically, the vitamin is linked with preventing oxidative stress, which is when an imbalance occurs between free radicals and antioxidants in the body. Sustained periods of oxidative stress have been linked to premature hair loss. Vitamin E can be found as a capsule or pill supplement or in liquid form as a topical oil. But, people can also find vitamin E in almonds, sunflower seeds, avocados, and spinach.

3. Vitamin A for dry hair and skin

People struggling with chronically dry hair or skin should prioritize increasing the consumption of vitamin A. The vitamin is considered especially vital for all cells in the body and is linked with helping the skin glands create sebum. Sebum is essential for keeping the scalp moisturized, which in turn keeps hair moisturized and healthy. However, try to avoid consuming more than the daily recommended amounts of vitamin A as overdosing on the vitamin can cause hair loss too. Vitamin A is naturally found in carrots, sweet potatoes, pumpkins, kale, spinach, yogurt, eggs, and milk.

4. Iron to prevent hair loss

Iron deficiency is one of the most common nutritional imbalances found in the world. But most people think that iron deficiency only presents as anemia and fail to realize that the condition can have wide-reaching implications. In particular, low iron levels can also contribute to hair loss. Thankfully, iron can be found in dark leafy greens, legumes, and meat. Iron supplements can also help with the condition.

5. Omega-3 fatty acids

Omega-3 fatty acids are often known as fish oil supplements. But along with improving heart and bone health, omega-3s may be just what’s needed to reverse hair loss. Studies have shown that consistent use of omega-3 fatty acids can help to increase hair density and thickness. However, research suggests that for the best results, people should opt for sourcing omega-3s through foods rather than relying solely on supplements. So incorporating fatty fish such as salmon, trout, canned tuna, sardines, or mackerel are ideal sources for the supplement.

Striking a balance between diet and supplements

Most experts agree that eating a balanced diet is the best way to increase vitamin intake. But if adjusting food plans is hard, supplements can be a good way to support nutritional goals. Before adding a vitamin or supplement to a daily routine, people should speak with a physician or dietician to discuss any concerns.v