All best vitamins to improve hair, nails and tiredness
Likewise, not looking after yourself properly can lead to damaged hair and nails, which only makes you feel worse.
Luckily, there are vitamins available to target each of these problems – and they can be obtained either through eating certain foods or taking supplements.
Vitamins for healthy hair
Biotin
Biotin, sometimes known as Vitamin H, promotes healthy hair by increasing its elasticity and protecting against dryness, which in turn helps to prevent breakage.
The vitamin also helps to produce keratin, which is one of the main components of healthy hair.
Although being deficient in Biotin isn’t common, symptoms that can alert you to a need for this supplement are hair loss, extreme conjunctivitis, skin disorders and mild depression.
Natural sources of Biotin
- Brown rice
- Green peas
- Lentils
- Oats
Biotin Hair Growth Supplement, 365 Tablets (Full Year Supply) Biotin 10,000MCG by Nu U Nutrition, was £24,99, now £16.97
Vitamin A
Vitamin A, an antioxidant also known as Retinol, is mainly used for eye health, but is also a good vitamin source for healthy hair.
It helps to produce sebum, an oily substance that the scalp produces to keep hair from drying out.
It also fights free radicals, unstable atoms that weigh your hair down.
Natural sources of Vitamin A
- Carrots
- Spinach
- Peaches
Don’t stock up on too many carrots and peaches, though, as too much vitamin A can result in hair loss – the opposite of what you want.
Solgar Dry Vitamin A 5,000 IU Tablets – 100 Tablets, £7.85
Vitamin E
Vitamin E is another antioxidant that helps to tone down the free radicals, and is often used for skin health.
However, it also helps blood circulation around the body by increasing oxygen absorption, which results in new hair being produced.
Natural sources of Vitamin E
- Beans
- Soybeans
- Leafy greens
- Nuts
Vitamin E can cause blood thinning, so those with existing health conditions where this would be a problem should consult with a doctor before taking this vitamin.
For this reason, it’s recommended to discontinue use of Vitamin E before having any form of surgery.
Solgar 671 mg Vitamin E Softgels – Pack of 100, was £45.99, now £15.95
Vitamins for healthy nails
Vitamin C
This vitamin helps with growth and recovery inside the body, and also has strong anti-oxidant properties, which helps to tackle free radicals.
The body itself doesn’t produce vitamin C, so it’s important to obtain it from foods or supplements.
Natural sources of vitamin C
- Strawberries
- Blueberries
- Tomatoes
- Oranges
- Papaya
As with vitamin A, don’t take in too much of this vitamin, as consuming over 2000 mg of vitamin C a day can result in symptoms of diarrhoea.
Vitamin C 1000mg 180 Tablets (6 Month’s Supply) by Nu U Nutrition, was £22.97, now £11.97
Vitamin B12
This vitamin is vital for the health of red blood cells, and prevents damage to nerve cells.
Those who are deficient in vitamin B12 often have brittle and abnormally shaped nails, so it’s important to include enough in your diet.
Natural sources of vitamin B12
- Beef
- Liver
- Eggs
- Fish
Vitamin B12 Methylcobalamin 1000mcg 180 Tablets (6 Month Supply) was £27.77, now £8.97
Folic Acid
Taking folic acid will help the body create cells, as well as promote nail growth.
It’s also good for hair – but speak with a doctor before taking folic acid, so you can make sure you’re getting the right dose.
Natural sources of folic acid
- Broccoli
- Avocado
- Eggs
- Citrus fruits
Solgar 400g Folacin Folic Acid Tablets – Pack of 100, was £5.25, now £5.15
Vitamins for tiredness
Pantothenic Acid
Including Pantothenic acid in your diet will help you feel energised and awake.
This is because it helps the body produce melatonin, a hormone used by the brain to regulate your natural sleep cycle.
Pantothenic acid also helps the body make acetylcholine, which is a chemical needed by the brain for healthy sleep.
Natural sources of pantothenic acid
- Avocados
- Milk
- Broccoli
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