Proprietary supplements specially designed for skin, hair, and nails are largely unnecessary. Almost all of these supplements contain forms of vitamins A, B, C, D, and E. As an alternative to these more costly “specialized” dietary supplements, consider simply adjusting your diet to include more fruits and vegetables (or simply take a multivitamin). Most over the counter (OTC) multivitamins contain the amounts of those important vitamins needed for good skin, hair, and nail health.
Key Vitamins for Healthy Skin
Vitamin A: promotes retinoid receptors and skin
Folic acid (vitamin B9): supports reproduction of DNA and RNA associated with skin, hair and nail health
Biotin (B7): deficiency in this causes poor nail and hair growth, but this is deficiency is very rare.
Vitamin C: boosts immunity and helps to increase collagen production
Vitamin D: helps maintain skin barrier function and helps with immunity. Vitamin D deficiency is more common today. Daily recommended dose of vitamin D is 1000-2000 international units (IU)/day.
Vitamin E: important antioxidant in the skin
Normal Dietary Sources of Important Vitamins and Minerals for Healthy Skin
Vitamin C: 1 raw tomato daily
Vitamin B7 (biotin): 1 egg weekly
Selenium Trace Mineral Antioxidant: 1 Brazil nut
Antioxidants: 1 cup fresh blueberries or 1 unpeeled apple
Vitamin E: olive oil or 1/2 raw avocado
Vitamin A: 2/3 cup of raw carrots
Collagen: chicken or fish
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