Vitamins for hair and skin


If you want to show off healthy hair and youthful skin, incorporate all the vitamins necessary for the body into your diet.

Vitamins for hair

Vitamins for hair are necessary to maintain its health, promote its growth and prevent hair loss. With a diet rich in healthy fats, fruits, vegetables and vitamin complexes if you need them, you will regain the shine and strength of your hair.

Trace elements provide strength and stimulate the hair follicles, responsible for producing keratin and the rest of the molecules that make up the hair fibers. Therefore, you should know what they are and what foods contain them to supply your scalp with the best vitamins for your hair.

Vitamins for hair loss

Here are grouped all those that help prevent hair loss. There are some vitamins to regain its strength, others that serve to preserve hair color and thicken the strands. Now, what are the best for hair loss?

  • B3
  • B12
  • Biotin

Normally, the B vitamins are responsible for promoting growth and increasing the volume of your mane. They stimulate blood circulation in the hair follicles and give hair strength if it is brittle, weak or falls out in clumps.

The biotin (also known as vitamin H) is one of the most important vitamins, so many hair masks and shampoos integrate it into its composition. However, it is more effective when you take it in the diet, so if you want to take full advantage of the benefits of biotin, it is best to take it in food.

The vitamin B3 (also called niacin ) enhances capillary resistance against the weather, reducing damage to the scalp as a result of stress, the rays of the sun and pollution. With niacin you will prevent your hair from drying out and weakening in your day to day.

The vitamin B12 stimulates cell metabolism and proliferation of erythrocytes. If you have a lack of B12, hair growth stops and if it persists over time, you start to lose hair fibers.

The Vitamin E is an antioxidant that prevents cell aging and brings vigor to the scalp. Improves blood circulation and nutrient distribution in hair follicles. Thus, vitamins, minerals and other micronutrients can better reach each part of the hair, facilitating the synthesis of keratin and collagen.

To strengthen and regain its volume

  • Vitamin F
  • Vitamin C

The vitamin C is not a vitamin itself, but a group of unsaturated fatty acids. A deficit of these molecules causes hair loss and weakness. Some of the compounds that are included in this group are omega 6 and omega 3 fatty acids. These are the so-called “good fats”, which lower bad cholesterol levels, improving cardiovascular health and taking care of the arteries. This is essential for the hair, since some diseases such as alopecia are prevented.

The Vitamin C is an antioxidant par excellence, ideal to combat dryness and ultraviolet rays. It neutralizes free radicals that also damage hair, in addition to increasing the longevity of cells, keeping them young and healthy.

To promote growth

Apart from all the vitamins that promote hair growth, we must not forget the rest of the nutrients. The body cannot survive on vitamins alone, it also needs proteins, carbohydrates, minerals, amino acids, fats and other substances. That is, you should not consume only one type of vitamin, if not all: A, B, C, D, E… Apart from all the vitamins that promote hair growth, we must not forget the rest of the nutrients. The body cannot survive on vitamins alone, it also needs proteins, carbohydrates, minerals, amino acids, fats and other substances. That is, you should not consume only one type of vitamin, if not all: A, B, C, D, E…

For hair and nails

Both hair and nails are largely made up of keratin, a protein rich in sulfur, so it is quite easy to improve the condition of both regions of the body at the same time.

If you incorporate certain micronutrients into your diet, you not only fight hair weakness and give it strength, but you also improve the health of your nails. In addition to those that we have discussed above, you should consume:

  • Vitamin E
  • Vitamin A

The vitamin E (also called tocopherol) contributes oxygen transport into the hair follicles and those areas associated with keratin. This improves the general health of the hair, very important if you want to have hair with greater volume while strengthening the nails.

On the other hand, vitamin A is incorporated from both vegetables and animals. Normally you will take it in the form of provitamin A, specifically carotenoids and beta-carotenes, precursors that stimulate hair growth and preserve its shape and color.

Vitamins for the skin

Taking care of your skin is essential to keep it young for many years. Again, vitamins play a key role in keeping the dermis healthy and preventing premature aging. Now we have to explain what are the functions of each vitamin in the skin and in the end you will discover from what foods to obtain them.

Vitamin A

Vitamin A is involved in the production of pigments and also hydrates dry skin. Therefore, it is essential for tanning the skin, apart from the fact that these pigments delay the appearance of wrinkles since they stimulate cell regeneration and the synthesis of elastin and collagen.

Also, this vitamin fights acne, psoriasis, eczema and other skin conditions. Take it in spinach, eggs, nuts, fish and dairy.

Vitamin B

It provides elasticity to the skin and, as we have said before, it is very good for nails and hair. It fights rosaceae as it improves blood circulation in the capillaries of the skin. Many foods are rich in B vitamins such as legumes, cereals, seeds, avocado, potatoes or meats. They also sell them in capsules.

Vitamin C

Vitamin C is great for the immune system and skin. Protects the dermis against solar radiation, damage caused by hair removal and constant stress. You will find it in citrus fruits such as oranges and lemons, as well as in vegetables such as cabbage and peppers.

Vitamin E

It is another great antioxidant that prevents premature aging of the skin by fighting free radicals. It has regenerative benefits, so we recommend that you take it with foods such as extra olive oil, walnuts, almonds, lentils, guava or corn.

Foods rich in vitamins for hair and skin

Depending on the results you want to obtain, you will have to lean towards certain food groups, so you will get more vitamin A, E, B, C or all at the same time. There is no better multivitamin than a balanced and varied diet.

Foods rich in vitamin F (linoleic, linolenic fatty acids…)

  • Extra virgin olive oil
  • Seeds and nuts.
  • Blue fish: tuna, turbot, trout, mackerel, eel, salmon…

Foods rich in vitamin A

  • Vegetables: broccoli, cabbage, carrot, spinach…
  • Meats: chicken, turkey…
  • Fruits: apricot.
  • Foods rich in biotin or vitamin B7
  • Eggs
  • Soy
  • Walnuts
  • Wholemeal bread
  • Avocado
  • Almonds
  • Blueberries
  • Strawberries

Vitamin C

  • Citrus fruits: orange, tangerine, grapefruit…
  • Papaya
  • Peppers
  • Brussels sprouts
  • Kiwi
  • Cantaloupe
  • Tomato
  • Amalaki
  • Eggs
  • Broccoli

Vitamin B

  • Eggs and dairy: milk, yogurt, cheese…
  • Meats: pork, beef, lamb…
  • Fish and shellfish
  • Vegetables: asparagus, potatoes, spinach…
  • Liver
  • Sesame seeds
  • Legumes: lentils, chickpeas…
  • Cereals
  • Fruits: avocado, banana, strawberries…
  • Mushrooms

Multivitamin supplements for hair

Although if you eat a proper diet they are not necessary, in case of deficit you can obtain extra nutrients with a multivitamin complex. These hair pills are designed to provide trace elements that slow down hair loss, restore the health of the scalp and restore the shine of your hair. Some of these add-ons are:

  • Drasanvi Collmar Hair with keratin and collagen
  • Inneov
  • Nioxin
  • Minoxidil
  • Vichy Dercos Aminexil
  • Minoxidil
  • Pilexil
  • Complidermol

In addition, if you combine them with a good shampoo and a homemade mask, you will significantly improve their appearance and reduce the impact of aggressions and irritation.

What are the best vitamins for skin and hair?

The truth is that there is none that is “the best”. Many will tell you that biotin or niacin are the best vitamins for hair, but this is nothing more than a myth. Both one and the other are essential for hair, but without the others they are useless and you will continue to suffer hair loss. Therefore, you have to give the body all the nutrients it needs.

The best thing you can do is eat in a healthy, varied way, with legumes, fruit, vegetables, vegetables, fish, meat, seeds, olive oil and other products that stimulate the synthesis of keratin and collagen in the hair follicle. Only then will your hair grow healthy and strong.


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