You must have heard about the supplements that are said to improve your hair, skin, and nails. Many ads featuring influencers and celebrities claim that their products can enhance your beauty. Different vitamin pills and fruit-flavored gummies are claiming to remove wrinkles and strengthen hair and nails. Some real-life stories are also available about how taking supplements changed their lives.
People deficient in vitamins (which rarely happens) show symptoms such as brittle nails, acne, pimples, and weak hair. Taking vitamin supplements can be fruitful in those cases. But there is no research available to prove that vitamin supplements can make your skin more glowing and your hair thicker, even if you are not vitamin-deficient. Some experts also mention the usage of vitamin supplements, but they are skeptical about claiming the 100% result. So, in this article, I will try to answer the questions: do vitamins for hair, skin, and nails work? If yes, then in what cases do they work; how can we find legit products? Mostly, the essential nutrients in hair, skin, and nail supplements are vitamin A, B-complex, C, E, and also biotin, and collagen.

Vitamin A
Vitamin A is essential for the production of collagen, which keeps your skin and hair healthy. The deficiency of vitamin A can cause dull skin and hair. But there is no solid proof that taking supplements of vitamin A can make your skin more moisturized and your hair thicker.

Biotin
Biotin, another name of vitamin B7, plays a vital role in metabolizing proteins that is responsible for healthy skin, hair, and nail cells. It is abundant in spinach, sunflower seeds, salmon, almonds, broccoli, hamburgers, and pork. Severe deficiency of biotin can lead to eczema, brittle nails, and hair loss. But if you can get 30 micrograms of biotin in your diet regularly, then taking biotin supplements won't make your skin and hair more beautiful. It is advisable to take supplements only if you are deficient in any nutrition.

Vitamin C
Vitamin C is an essential antioxidant that boosts the production of collagen and prevents it from degrading. It is a skin-friendly vitamin that has anti-aging properties and fights against skin cancer. It also controls the formation of melanin, a hormone that causes skin pigmentation. Different products contain vitamin C (like a serum) that is effective to some extent. But the problem is, only a few percent of vitamin C supplements can get into your skin, even at high doses. So, go for products that are clinically tested and approved by dermatologists.

Omega-3s
Omega-3 fatty acids are essential for healthy skin and hair. Its supplements (found in natural fish oil pearls) can be good for you, especially if you are a vegetarian or vegan. Fatty fish like salmon and tuna are rich sources of omega-3s. You can take 500mg of EPA and DHA (types of omega-3s in fatty fish) to get a recommended daily dose of omega-3s in your body.

Be aware while purchasing vitamin supplements as it is not regulated by FDA and go for experts’ advice. Supplements in the form of vitamin gummies can be helpful. Gummies have a high nutritional value which includes vitamin A, C, D, E, B-complex, and iodine. Most people don't see any results after a few months of taking supplements. There are mixed results in improvement of skin, nail and hair quality, consulting a professional is a must.

Note: The article is meant only for general awareness purpose. It can't be used to replace a medical prescription. One should consult a medical practitioner or a skin specialist before opting for any kind of dietary supplementation or skin care products.


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