Biotin, also known as Vitamin H, is a water-soluble vitamin and one of the most important nutrients when it comes to healthy hair, skin and nails. Biotin can help you maintain healthy looking hair and nails, helping them grow or prevent them from looking brittle and dull. Biotin plays a large part in producing amino acids. Amino acids are the building blocks of proteins. Since hair, skin and nails consists of protein, consuming foods or supplements high in biotin can actually boost hair and nail growth or lead to healthier skin.
Vitamin A is a fat soluble vitamin that is also a powerful antioxidant. It plays an important role in maintaining normal vision, or healthy skin and hair. Like all antioxidants, Vitamin A is involved in reducing inflammation through fighting free radical damage.
It is also important for building strong bones, maintaining healthy clear skin, and supporting immune function. Some of the best sources of Vitamin A include eggs, kale, liver, carrots, spinach, and other leafy green vegetables. Common symptoms of a vitamin A deficiency are: poor eye health, dry skin, premature skin aging.
Vitamin C (Ascorbic Acid)
Vitamin C is a water-soluble essential vitamin. It’s important for bone structure, iron absorption, skin health and immune function. With age, the production of free radicals increases, leading to the damage of cellular structures and the aging of hair. By working as an antioxidant, Vitamin C can fight oxidative stress that contributes to premature aging and hair loss. In a study (Sung et al., 2006), Vitamin C, was used to treat patients with androgenic alopecia. The study found that there was “significant growth stimulation” in the cells located in the scalp, and the study eventually concluded that vitamin C promoted hair follicle growth. This suggests a link between vitamin C and hair growth, particularly in those with alopecia.
Vitamin E is a fat-soluble Vitamin and important for your immune system, bones, teeth, hair, skin, nails, vision, cognitive function, regeneration and blood circulation and scalp health.
It brings oxygen to your scalp, so it can also support healthy hair growth. Plus, Vitamin E is an powerful antioxidant that can fight oxidative stress and hair loss.
Vitamin B 6
Vitamin B6 is an important member of the Vitamin B-complex family. It is involved in the protein metabolism in the body so it is also important for the production of the hair proteins keratin and melanin. Like Vitamin E, Vitamin B 6 can help your body to bring oxygen to your scalp, so your hair follicles will be able to produce healthier hair. Scientific Research has also shown that vitamin B6 is related to maintenance of healthy bone, teeth, skin, nails and reduction of tiredness and fatigue.
Folic Acid (Vitamin B 9)
Folic acid is a water-soluble B vitamin and well known for its importance during pregnancy. But it can also be very beneficial for healthy hair growth. Folic acid, or folate, helps all of your tissues grow and your body cells work. These tissues include skin, hair, nails and organs. It works with other vitamins, such as vitamins C and B 12, to help your body create, breakdown and use proteins. And proteins are important for healthy hair, skin and nails. Having a deficiency in one of these vitamins can cause hair loss, thin nails and dry skin.
Vitamin B 12
Vitamin B12 is a water-soluble B Vitamin. It can promote healthy hair growth by helping in the formation of red blood cells. Red blood cells serve the purpose of carrying oxygen to the living portion of the hair strands. Without enough oxygen, your hair won’t be able to sustain healthy growth. Vitamin B 12 can also support skin health. If you are having dull and unhealthy complexion, there might be a possibility that you are suffering from Vitamin B 12 deficiency.