There is no magic formula for flawless skin, radiant hair and healthy nails. However, you can still promote your natural appearance with vital substances such as vitamins and minerals.
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A healthy diet usually provides all the necessary vitamins and minerals. Nevertheless, problems such as brittle nails or dull hair can occur. There are many reasons for this: stress, pregnancy, age, no time to cook and less sunlight in winter.
For people who notice such problems with their hair, skin or nails, or for those who want to take preventive action, nutritional supplements can be a useful supplement. They can help compensate for any deficiencies and support the health of skin, hair and nails.
Which vitamins for skin, hair and nails?
Certain vitamins and nutrients play a crucial role in the health of skin, hair and nails. Here are some of the key vitamins and nutrients that are often recommended:
Overview of dietary supplements
Hair supplements
Some nutrients play an important role in supporting hair health. Biotin, also known as vitamin B7, is important in the metabolism of macronutrients and helps promote healthy hair growth and improve hair structure. There are high-dose biotin tablets specifically designed to support hair growth and density.
Zinc is an essential mineral that plays a key role plays a role in the hair growth cycle and can help prevent hair loss. Zinc supplements that are easily absorbed by the body, such as zinc picolinate or zinc gluconate, are recommended.
Collagen, a main component of hair, supports the elasticity and strength of the hair structure. Hydrolyzed collagen powder is a recommended option because it is easy to mix into drinks or food, making it easy to incorporate into your diet.
Collagen – not for vegans
If you don’t want to eat pork products, you should read the product descriptions carefully. Most collagen is made from pork rind. There is no real one vegan collagen. Products that are called “vegan” are mostly made up of amino acids like glycine, proline, hydroxyproline and L-lysine, but they do not contain actual collagen.
Is silica good for hair?
Silica, a main ingredient in silica gel, is rich in silicon. This trace element is essential for the health of skin, hair and nails.
A study at the University Hospital Hamburg-Eppendorf (UKE) has shown that regular use of silica gel significantly improves the volume of participants’ hair. The hair became thicker by an average of 13 percent. Professor Matthias Augustin, who led the study, emphasizes that silicon plays an essential role in strengthening certain proteins that make hair stronger. A further study at the Karlsruhe Dermatology Clinic, in which 79 people took 350 mg of silica daily for six months, confirmed these positive effects on hair condition.
Natural remedy for healthy hair
Rosemary oil supports hair growth because it reduces inflammation and promotes blood circulation. If used frequently, it can reduce hair loss. It is particularly suitable for treating oily, flaky or itchy scalp. It can be used as a tincture, in hair tonic or as an additive in shampoos and conditioners.
Nutritional supplements for nails
If vitamins and minerals are missing, nails can break easily. Such nails do not withstand stress well and often break even under light stress. In order to avoid or reduce nail damage, you should find out why the nails are so brittle. Dietary supplements can help make nails stronger and more resilient. They are not magic remedies, but they can be a good support.
Biotin (Vitamin H): Biotin is known for its role in promoting healthy nails, skin and hair. It is a commonly recommended nutrient for improving nail health.
Silicon: Silicon is a mineral that can support the strength and elasticity of nails. It is available in the form of silica supplements.
Zinc: Zinc plays a role in the formation of keratin, the main component of nails. A zinc deficiency can lead to brittle nails.
Omega-3 fatty acids: These healthy fats, found in fish oil or algae oil, can improve nail structure and reduce dryness.
What you need to consider with dietary supplements containing omega-3 fatty acids
Due to possible side effects and interactions with other medications, dietary supplements containing omega-3 fatty acids should only be taken after consultation with a doctor, especially if you have existing heart disease. The Federal Institute for Risk Assessment recommends a maximum daily intake of 1.5 g of omega-3 fatty acids from all sources.
Which nutritional supplements for the skin?
Supplements that contain vitamins and minerals such as vitamin C, biotin, vitamin E, zinc and copper may be beneficial for skin care. These nutrients help maintain skin health and support the skin’s function and appearance.
What is good for the skin from the inside?
Healthy skin requires a diet rich in proteins, healthy fats, plenty of water and antioxidants. Foods such as carrots, legumes and fish rich in omega-3 support skin regeneration and protect against aging processes. Improvements in the appearance of the skin are visible after about a month of changing diet.
Can dietary supplements also be harmful?
Risks when taking dietary supplements arise primarily from overdose. It is important to observe the maximum amounts indicated and only take nutritional supplements when necessary. Water-soluble vitamins such as vitamin C, B1 and B2 are excreted when in excess, reducing the risk. Fat-soluble vitamins such as A, K, D and E should not be overdosed to avoid danger.
How effective are nutritional supplements?
Dietary supplements are used to compensate for nutritional deficiencies, ensure a good supply of nutrients and support physical functions. It is important that they are not medications and therefore have no healing effect.
The editor Alina Wagner wrote this article and then used an AI language model for optimization at her own discretion. All information has been carefully checked.