Vitamins for hair and nails: what preparations and products are needed to strengthen

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The beauty of a person depends entirely on his inner state. Appearance is very important for girls. It is women who regularly monitor their appearance and maintain their beauty. But this is quite difficult to do in the modern rhythm of life. Poor nutrition, unfavorable environmental conditions, bad habits, and hormonal imbalance have a detrimental effect on the human body. Hair, nails and skin are often affected. It is by their condition that you can determine what the body lacks. In such cases, it is extremely necessary to take additional vitamins to strengthen hair and nails.

Causes of brittle nails and hair

It is difficult to find a person who would not complain about problems with nails and hair loss. Various factors can contribute to this. Firstly, it weakens the body. In case of colds, viral or infectious diseases, the body’s immune system functions poorly. Accordingly, the absorption of all nutrients is impaired. A lack of vitamins and minerals leads to hair loss, brittle nails, and deformation of the nail plate.

Secondly, it is worth noting the diet and quality of food. In the modern world, we are all accustomed to eating light and quick snacks. Such fast food does not bring any benefit to the body. Moreover, it causes irreparable harm in the form of disruption of the digestive system. With intestinal dysbiosis, hair, nails and skin almost always suffer.

Let's not forget the importance of water for our health. Even the slightest dehydration of the body leads to dry and brittle hair and nail plates. Systems and organs try to take moisture from these structures. Therefore, you need to drink at least 1-1.5 liters of purified non-carbonated water every day. Also, the condition of hair and nails is influenced by the following factors:

Contaminated air;
Taking certain medications;
Infectious diseases of the scalp;
Poor blood circulation in the scalp;
Sudden changes in temperature;
Stressful situations;
Hormonal disbalance;
Taking hormonal drugs;
Anemia;
Chemotherapy;
Climate change.

How to use

In order to get the maximum benefit from multivitamins, they should be taken correctly in order to fully replenish the entire chain necessary for the normal functioning of all human organs and systems.

Of course, before taking any complex, a preliminary consultation with a doctor is necessary, who, according to the patient’s complaints, will establish the correct diagnosis and prescribe one or another multivitamin complex with detailed instructions for use. Today, vitamins are divided into medicinal ones and those that can be taken to prevent their deficiency.

There are certain recommendations from doctors who advise their patients the following:

Purchase those complexes that contain not only vitamins , but also minerals, since there is often a shortage of microelements.
Change complexes periodically. This is done so that the body is saturated with various microelements that are part of different complexes.
The release form of the drug in the form of effervescent tablets is not suitable for stomach diseases (gastritis or ulcers).
For prevention purposes, it is better to take multivitamins in spring or autumn , according to the instructions, most often it is one tablet per day for 45 days. During treatment, treatment can last 2-3 months.
It is better to take the drug during meals in order to compensate for the lack of substances from the food you receive, so all the beneficial substances will be better absorbed by the body.
When choosing several complexes from different manufacturers, you need to take into account the fact that there are vitamins that, when interacting, block each other:
Magnesium and calcium in large doses are not absorbed by the body at all.
Zinc is not absorbed with calcium and iron intake.
Do not take medications with milk or yogurt , preferably still water at room temperature.
Be sure to take these medications during pregnancy and lactation.
Choose medications for your age.

What vitamins are necessary for healthy nails?

Every woman should know the need and purpose of vitamins and minerals. The body will be healthy only when it contains the entire complex of microelements. Probably each of us knows that B vitamins are essential for strong hair and nails. The most important are vitamins B1, B2, B6, B12, B9, B8, B5 and B7. Also, hair, nails and skin require vitamins A, E, C, D. So, what is each of them responsible for?

Vitamins B

Vitamin B1 is also called thiamine. This element is responsible for the production of keratin, on which the appearance of the integument completely depends. Keratin is the main building material for this. Vitamin B1 can be purchased in tablets for internal use and in ampoules for external use. Thus, it is customary to prepare strengthening masks for hair and nails based on thiamine. Also, the vitamin can be found in many foods.

Riboflavin is called vitamin B2. It nourishes hair follicles, normalizes thyroid function, and strengthens nails. Vitamin B3 is called nicotinamide. It helps improve blood microcirculation. This allows you to better nourish the nail plates and hair follicles, saturating them with oxygen. Pantothenic acid (B5) is important for proper metabolism in the body. This component neutralizes the effects of toxic substances that regularly enter the body.

To improve the processing of all amino acids and lipid metabolism, it is necessary to take vitamin B6. And if you want to quickly strengthen your hair and nails, give them strength and elasticity, it is important to saturate your body with vitamin B7. It is also important to know that vitamin B7 takes an active part in the production and metabolism of collagen. It is this component that preserves youth, strengthens hair, enhances hair growth, and prevents the appearance of premature wrinkles.

Vitamin B8 prevents hair loss. They are also used to strengthen nails and prevent them from becoming brittle. Vitamin B9, better known as folic acid, helps accelerate hair and nail growth. Vitamin B12 has the same properties. Thanks to this vitamin complex, you can achieve beauty and a healthy appearance.

Vitamins A and E

What beneficial properties do these elements provide? The complex of these two components is responsible for the following effects and processes:

Formation of epithelial cells;
Participates in laying the root of the nail;
Forms the nail plate;
Gives hair shine and volume;
Strengthens hair follicles.

In addition, vitamin E helps slow down the aging process. Many people know that this component is a natural antioxidant. It protects the body from exposure to toxic substances. But the main property of an antioxidant is to protect cells from the effects of free radicals.

Vitamins C and D

Group D is important for maximum calcium absorption. It is calcium that strengthens nails and prevents hair loss. And active growth of epithelial tissues is observed under the influence of vitamin C. With a lack of vitamin C, pigment spots are observed on the skin. And only after this begins active hair loss and delamination of the nail plates. Vitamin D gives hair the necessary elasticity.

The best vitamins for hair and nails

The reason for the presence of dry, dull hair and brittle nails is often metabolic disorders and hormonal imbalances. If you have health problems, then reconsider your diet, it should be balanced. If there are signs of hypovitaminosis (vitamin deficiency), it is necessary to take vitamin complexes according to the doctor’s recommendations. Before using the products, be sure to read the dosage and instructions for use. Popular quality medicines are:

Complivit Radiance is one of the safest products; it contains 11 vitamins and 8 microelements. Lipoic acid and green tea extract are present. No vitamins D, B10. The drug is effective for weight loss, helps accelerate and normalize metabolism.
Merz in the form of dragees has a balanced composition: there are vitamins A, C, D, E, B1, B2, B5, B3, B6, B5, B12, iron, biotin, yeast.
Vitrum Beauty - contains microelements and amino acids that are important for health. The latter are involved in the proper construction of proteins, bioflavonoids reduce the fragility of capillaries, horsetail extract has a general strengthening effect.
Alphabet Cosmetic is the main difference in administration: it is recommended to use it 3 times a day. The composition contains 13 vitamins, 10 minerals, coenzyme Q10, quercetin, curcumin (bioflavonoids), proanthocyanidins, antioxidants (polyphenols). No inositol.
Perfectil - consists of 25 components: 13 vitamins, 9 microelements, antioxidant cystine, burdock extracts (has an anti-inflammatory effect), echinacea (restores immunity).

Vitamins in food

We get most of all the necessary vitamins, minerals and microelements from food. That's why it's so important to balance your diet. Sometimes just following a certain diet is enough. There is no need to take vitamin complexes in tablets. But, most often, experts recommend both taking additional vitamins and following a diet. This will help strengthen your hair and nails as quickly and efficiently as possible.

What products are needed? Vitamin B is important for hair and nail growth, which can be found in the following foods:

Bananas;
Legumes;
Nuts;
Cereals;
Avocado;
Cheese;
Liver;
Milk.

Some cereals are rich in this group of vitamins. So, to strengthen your hair and nails, you need to regularly eat oatmeal and buckwheat. In addition, tomatoes, rice, bell peppers and salad peppers are important. Nicotinamide can be found in meat and fish. As you can see, the diet can be varied with all sorts of products. There is a lot of folic acid in mushrooms, rose hips, mint, oranges and yeast.

Flaxseed oil is maximally saturated with vitamin E. This product is very useful for girls for the health of the reproductive system. In addition, the oil helps strengthen hair and give it volume. Vitamin E is found in almost all nuts, sunflower and pumpkin seeds. When talking about this component, experts immediately mention butter, sea buckthorn, rowan, rose hips, and eggs.

If hair loss and brittle nails are caused by a lack of vitamin A in the body, you should enrich your diet with the following foods:

Red bell pepper;
Carrot;
Tomatoes;
Rowan;
Kalina;
Persimmon;
Dill;
Melon;
Margarine;
Egg yolks;
Caviar;
Liver.

Group C, as everyone knows, is found in all citrus fruits. A significant amount of vitamin C is found in rose hips, kiwi, black currants, cabbage, and oranges. Essential vitamin D can be found in mushrooms, parsley, nettles, sardines, salmon, herring, eggs, trout, dairy and fermented milk products, fish and animal livers.

Green vegetables

The greener the color of vegetables, the healthier they are for the body. They contain a lot of vitamins A and C, which promote the release of natural fatty acids

. The latter, in turn, provide natural hydration to hair and nails.

In addition, these vegetables contain proteins and antioxidants. We recommend that you pay attention to the following green vegetables:

Lettuce
Spinach
Watercress
Broccoli
Celery
Parsley

What foods are good for nails

Seru

, as a trace element responsible for the beauty of nails and their strength, we get from walnuts, asparagus, pumpkin, potatoes, liver, and figs.

By regularly consuming these products, we make our nails more transparent with a pinkish tint. Skin and hair will be grateful.

Silicon

– regulates the amount of collagen in the body, and therefore the strength of the nail plate. If your nails peel and break easily, you need to replenish your supply of this element. Raspberries, honey, barley and oats are rich in them. A decoction of horsetail also replenishes silicon deficiency well.

Selenium

is a trace element of longevity, since it is our antioxidant protection.
In the body, it accumulates in the kidneys and liver, in the heart and bone marrow, in the lungs and skin, in hair and nails.
It is responsible for strength and prevents excessive thinning. Very rich in selenium:

fish (tuna, cod, salmon) and seafood (shrimp, scallops, squid);
meat (beef, turkey, lamb, chicken) and offal;
unrefined grains;
porcini mushrooms and oyster mushrooms;
pumpkin seeds.

Brazil nuts contain the most selenium - just two pieces fill the daily requirement. It is important to know that selenium does not combine with carbohydrates - it is simply washed out of the body. Therefore, if you want to have strong nails, do not indulge in sweets!

Zinc

– a microelement that is involved in almost all life processes. It is very important for nails, since it renews the nail plate. Zinc deficiency is immediately visible: the nails seem to be covered with white stripes. Oysters contain the most zinc, but for us this is an exotic food. It is quite rare that someone can introduce them into their diet. The second product with a high content of zinc is calf liver, which is more accessible for our region. Rich in zinc are beef, wheat bran, sesame seeds, sunflower and pumpkin seeds, flax seeds, pine and walnuts, peanuts and almonds, yeast, dried basil and thyme herbs, chicken egg yolk, and vegetables - kohlrabi cabbage.

Special attention should be paid to calcium.

Until recently, it was believed that this element was simply necessary for the condition of nails. But in recent years, scientists have conducted new research - spectrometric analysis of the nail plate, which has shown that products containing sulfur, selenium, silicon and zinc are more beneficial for nails. It is noteworthy that dairy products rich in calcium slow down the absorption of zinc. Salt, sugar, coffee and alcoholic drinks promote the excretion of zinc in large quantities.

Iodine

– another necessary element for strengthening nails. Most of all it contains seafood: fish, seaweed and shellfish. There is slightly less iodine in green salad, spinach, carrots, milk, champignon mushrooms and pineapples.

Magnesium

we get from legumes, nuts, potatoes and sweet peppers, cheese, seeds, poultry and wholemeal bread. Blackberries are also rich in it.

Iron

comes to us from liver, meat and poultry, zucchini and cabbage, green peas and tuna. Raspberries and blueberries are also rich in iron. This trace element is well absorbed in combination with vitamin C. A lack of iron in the body immediately affects the condition of the nails: they become thin and concave with an uneven surface, and have an unhealthy tint.

How to strengthen your hair at home

© Free-Photos/Pixabay
Improving your diet and hair care routine are simple steps you can take to strengthen your hair. Eat healthy foods containing vitamins and minerals that will strengthen your hair and add shine. Avoid bad habits and choose products that will fill your hair with moisture. The editors of wikiNow spoke in more detail about how to strengthen your hair at home.

Eat right

Take a biotin supplement or add biotin-rich foods to your diet. Biotin is a B complex vitamin that helps the body produce keratin, a protein that makes up hair. Take 2,500 mg of biotin per day in supplement form to strengthen your hair. You can also get biotin from foods such as

eggs;
nuts and seeds;
avocado;
sweet potato;
salmon;
liver.

Get more calcium and vitamin D

Calcium plays an important role in maintaining healthy hair, while vitamin D helps your body absorb calcium. Try to drink milk every day or eat other dairy products such as yogurt and cheese to get calcium. Vitamin D is found in fish, cereals and fortified orange juices.

You can also talk to your doctor about taking vitamin D and calcium supplements.

Make sure you have plenty of protein in your diet

Protein is important to prevent weak and dry hair. Consume protein with meals and snacks every day to keep your hair strong and healthy. Choose high protein foods such as:

meat, poultry and fish;
eggs;
Milk and other dairy products;
legumes and nuts;
whey protein shakes.

Maintain Healthy Iron Levels to Avoid Hair Loss

Low iron levels in the blood can limit the supply of nutrients to hair follicles, inhibiting their growth. If you suspect you have low iron levels, ask your doctor which iron supplements may be right for you. You should also aim to eat iron-rich foods every day, such as:

red meat;
chicken;
fish;
lentils;
spinach;
broccoli;
kale.

Get More Vitamin C to Boost Collagen Production

Collagen strengthens hair, resulting in healthier hair. Vitamin C helps the body produce collagen and provides other benefits, such as helping the body absorb iron. To get vitamin C, eat at least 1-2 servings a day of foods such as:

oranges;
blueberry;
currant;
strawberry;
sweet potato;
broccoli;
kiwi;
guava.

Drink 6-8 glasses of water daily to prevent dehydration

Dehydration can lead to weak hair that can easily break or fall out. To stay hydrated, drink at least 6 to 8 glasses of water per day, or approximately 6 to 8 cups (1.4 to 1.9 L). If you don't want to drink as much water, try drinking herbal teas and juices to achieve this.

You can also drink vitamin water, such as with cucumber, lemon and other fruits or vegetables.

Avoid washing your hair more than 3-4 times a week

Washing your hair every day can strip it of its natural oils, making it prone to breakage. Try not to wash your hair every day to keep it healthy. If your hair feels greasy between washes, try using dry shampoo to absorb oil from your scalp.

Limit the use of electrical appliances

Limit the use of electrical appliances to twice a week. Using hair dryers, curling irons and straightening irons can cause dryness and breakage, which will weaken your hair. Allow your hair to dry slightly before blow-drying and styling to reduce the amount of time it is exposed to heat. On warm days, you can air dry your hair for a natural look.

Apply a heat protectant to reduce styling damage.
If possible, stop styling your hair completely for a few months to restore your hair's shine.

Dry your hair with an old T-shirt instead of a towel

Towel drying your hair can cause frizz and tangling, especially if you do it vigorously. Instead, use a cotton T-shirt to gently pat your hair dry when it's wet. Absorb as much excess moisture as possible and let your hair air dry.

If you prefer to use a towel to dry your hair, use a microfiber towel.
A t-shirt is best for people with curly hair because it helps control frizz.

Comb your hair with a wide-tooth comb instead of a brush.

Brushing tangled or tangled hair can cause it to become brittle and weak. Instead, run a wide comb through your hair to gently remove tangles and knots. Start by removing knots at the bottom of your hair to simplify it, and then work your way up to the top of your head with the comb.

It is especially important to use a wide-tooth comb if you have curly or wavy hair.
For very tangled hair, apply a conditioner spray before attempting to comb it.

Don't smoke to prevent hair loss

Smoking can narrow the blood vessels that supply nutrients to the scalp, weakening your hair. [13] If you smoke, ask your doctor about options to help you quit. Nicotine replacement therapy, prescription medications, and behavioral therapy are all effective interventions for breaking the habit.

Use the right skincare products

Wash your hair with sulfate-free shampoo to retain natural oils. Sulfate-free shampoos contain less harsh detergents than regular shampoos, which can cause dryness. Maintain strong, thick hair by purchasing shampoos that say "sulfate-free" on the bottle. You can also find organic, chemical-free shampoos.

Buy shampoo with mint or eucalyptus to stimulate hair growth

Peppermint and eucalyptus oils can improve blood flow to hair follicles, promoting hair growth. When shampooing, massage the product directly into your scalp for a full 30 seconds. You should feel a tingling sensation, which indicates that the product is working.

Alternatively, add 1-2 drops of peppermint or eucalyptus oil to a quarter size of regular shampoo and mix the mixture in your hands.

Buy hair products with shea butter, olive, argan or coconut oils

Your hair needs moisturizing ingredients when it gets dry. Shampoos and conditioners that contain enriching natural ingredients to restore moisture are ideal for this. Shea butter, olive oil, argan oil or coconut oil are popular choices for coating and strengthening hair follicles and preventing breakage.

Argan oil and coconut oil have the added benefit of adding a sweet scent to your hair and can be applied to dry hair or to smooth and add shine.

Use avocado oil as a mask, conditioner, or scalp massage

Avocado oil has intense moisturizing properties that can prevent dry scalp and hair and add shine to your strands. Buy avocado oil online or from health food stores or supermarkets. Apply it to your hair once a week:

Pour a few drops onto your fingertips and apply to your scalp.
Use a quarter size of it as a conditioner after washing.
Mix 1 tablespoon (15 ml) with 1 tablespoon (15 ml) honey and 1 egg yolk to make a hair mask. (Be sure to rinse everything with very cold water to avoid boiling the egg in your hair.)

The choice of vitamins for healthy hair and strengthening nails, which complex