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Essential Vitamins for Healthy Hair, Skin, and Nails

Have you ever wondered what the secret to dewy, clear skin, full, shiny hair, and solid nails is? A large part of it is your diet. Getting enough vitamins and staying hydrated can do wonders for your skin, nails, and hair. While eating nutritious foods is important, you can also enhance your diet with supplements.

Hair, skin, and nail vitamins normally contain cancer-preventing agents, and include vitamins A, C, and E. The minerals manganese and selenium are usually found in supplements for good hair, along with unsaturated fats, including fish oil and flaxseed oil. GNA Naturals provides 100% organic supplements to make up for deficiencies.

Deficiencies of these supplements, although rare, may cause hair loss—and, sometimes, skin and nail changes. After a while, a lack of vitamins A and E can cause itchy, textured skin patches. A deficiency in biotin may cause dermatitis and premature balding.

Many vitamins and supplements that can help you get quality hair, skin, and nails, but which are the right ones for you to take.


The father of all beauty supplements, biotin is a type of vitamin B that’s significant for producing the energy that many enzymes need. Basically, it enables your body to process and break down food into energy more efficiently. In doing so, it enables your hair, skin, and nails to develop, strengthening brittle nails and reducing chipping.

Found in foods like nut spreads and bananas, biotin is a B vitamin that bolsters your skin, nerves, stomach, and digestion. Hair, skin, and nail vitamin supplements can help halt premature balding and stimulate nail development.

 A word of caution - Inform your primary care physician that you're taking biotin, since it is known to interfere with some lab test results.

Vitamin A

Are your hair, skin, and nails feeling very dry and weak? Vitamin A can be the solution, since cells utilize this basic vitamin to create the oil that keeps areas like the scalp and skin saturated. Additionally, it invigorates fibroblasts, the skin tissue cells that help keep skin looking firm and healthy.

Other advantages of vitamin A are better vision, a stronger, more effective immune system, and reduced risk of coronary heart disease.


Fern extract has been studied for nearly 20 years for its skin-nourishing capabilities. In fact, an ongoing study has found that it provides protection from UV rays. Fern extract can also be used to treat skin conditions like dermatitis, psoriasis, and vitiligo.

Fern extract has been shown to have an essential mitigating impact on skin tissue. Consult your general physician for the correct dose if you decide to take a supplement. The dose depends on your weight, which correlates to the amount of skin you have.


Without iron, your hair can get dull, thin, and dry. Without iron, your nails can get weak and break or chip easily.

Iron found in foods like spinach, shellfish, and cashews helps make your skin shine by actuating B vitamins. Doctors only prescribe iron supplements to patients with iron deficiencies. A physician can conduct a basic blood test to see whether you're deficient, and tell you how much iron you have to take in the form of supplements. Keep in mind that an excessive amount of iron can cause free-radical harm to skin structures.


Omega-3 fatty acid, found in greasy fish like salmon, sardines, and mackerel, controls oil production and helps keep your skin moist and nourished.

It also slows the skin's aging process to forestall wrinkles. A 2005 study found that EPA, a sort of omega-3 found mostly in fish oil, helps hinder the secretion of ultraviolet-actuated enzymes that destroy your skin's collagen, causing lines and sagging skin. Also, omega-3 can help your hair shine, keep your hair from drying out, and prevent your scalp from flaking. The prescribed dose of omega-3 is 600 mg per day. If you have a medical history of mood issues, fish allergies, diabetes, or hypertension, check with your doctor before you start taking omega-3 supplements.

Vitamin C

Vitamin C can improve hair growth, battle dandruff, stop premature balding, and lead to thicker hair, while a lack of it can cause split ends. A recent report found that individuals who took a vitamin E and vitamin C supplement seemed to have less dryness and tighter, more glowing skin after three to four months.

With regards to taking vitamins for hair and skin, the amount you should take depends on your gender, too. Women 19 years and over should take 75 mg per day, while men 19 years and over should take 19 mg daily. Vitamin C improves the absorption rate of iron in the body, which can be an issue for individuals with hemochromatosis, an illness caused by too much iron.

Vitamin E

Vitamin E, similar to vitamin C, is an incredible antioxidant that battles the free radicals that can harm your skin, leading to fine lines. A recent report found that people who took this vitamin for skin and hair developed more hair than those who were given a placebo.

It's ideal to take vitamin E in gel form, since it's fat-soluble. Be aware, though, that high doses can cause bruising. It’s best to take this vitamin under the advice of a doctor. Physicians advise that the appropriate dose for adults is 30 IU.

Add this supplement to your diet by eating vitamin E-rich foods like avocado, olive oil, and wheat germ. Most of your vitamin E requirements can be met from the food you eat.


Zinc is a fundamental mineral our bodies need, according to dietary rules from the Institute of Medicine. It's found in foods like beans, nuts, certain kinds of seafood (for example, crab and lobster), and whole grains. While most people get an adequate measure of zinc from their diet, a deficiency can cause balding, and eye and skin bruises, according to the National Institutes of Health.

If you have a skin breakout, consult with your dermatologist about adding a zinc supplement to your diet. As indicated by a 2014 audit in Dermatology Research and Practice, zinc has been shown to have mitigating properties, and can help lessen the amount of acne-causing microorganisms in the skin and treat inflammatory acne. These supplements might also contain vitamin C, and they are vegan.

Doctor's Advice:
“Vitamins are essential for healthy hair growth and may help in preventing hair shedding and thinning. The best vitamins for hair growth include B vitamins, vitamin D, vitamin E, zinc, biotin, and iron," says Michele Green, M.D., a cosmetic dermatologist in New York.


Since there's no proof that supplements are harmful and some proof that they have benefited a few people, supplements are most likely worth a shot if you're keen on them.

Since the FDA does not regulate supplements, it's possible to buy fake products. Therefore, it’s crucial to be discerning when buying them. GNA Naturals has a range of vitamin supplements that can give you healthy nails, hair, and skin. Check out our Bamboo Silica with Biotin for Skin, Hair, and Nail Growth.