Vitamins for Hair, Skin, and Nails

This article has been medically approved by Pharmacist Sumaiya Patel - GPhC Reg No: 2215078

A healthy, balanced diet should be all you need to look and feel your best, but you can boost your intake with supplements. There are certain vitamins and minerals that specifically support your hair, skin, and nails to keep them healthy.

Vitamin A

Vitamin A, also known as retinol, plays a key role in skin health.

Adults aged 19 to 64 need:

• 700 µg a day for men
• 600 µg a day for women

Rich sources of vitamin A include cheese, eggs, oily fish, fortified low-fat spreads, milk, yogurt, liver, and liver products like pate.

Vitamin B2

Vitamin B2, also known as Riboflavin, helps to maintain healthy skin.

Adults aged 19 to 64 need:

• 1.3 mg a day for men
• 1.1 mg a day for women

Rich sources of riboflavin include milk, eggs, fortified breakfast cereals, mushrooms, and plain yogurt.

Vitamin B3

Vitamin B3, also known as Niacin, helps to keep skin healthy.

Adults aged 19 to 64 need:

• 16.5 mg a day for men
• 13.2 mg a day for women

Rich sources of niacin include meat, fish, what flour, and eggs.

Vitamin B7

Vitamin B7, also knowns as Biotin, is made naturally by the bacteria in your stomach. It helps to maintain normal hair and skin.

The Department of Health and Social Care advises that taking 0.9mg or less of biotin a day is unlikely to cause any harm.

Biotin is found in a wide range of foods.

Vitamin C

Vitamin C, also known as ascorbic acid, helps the body to product collagen. Collagen is a protein that supports healthy skin.

Adults aged 19 to 64 need 40mg of vitamin C a day.

Rich sources of ascorbic acid include citrus fruit like oranges, peppers, strawberries, blackcurrants, broccoli, brussels sprouts, and potatoes.

Zinc

Zinc is a metallic material that maintains healthy hair, skin, and nails.

Adults aged 19 to 64 need:

• 9.5 mg a day for men
• 7 mg a day for women

Rich sources of zinc include meat, shellfish, dairy foods, bread, and cereal products like wheatgerm.