9 Best Vitamins for Skin, Hair, and Nails: Beauty from the Inside Out

When it comes to maintaining healthy skin, hair and nails, it's not just your grooming routine.

The nutrients you provide your body have a major impact on how you look.

The 8 Best Vitamins for Skin, Hair, and Nails

Let's explore 8 of the most important vitamins that are essential for promoting beauty from the inside out.

1. Vitamin A

·Introduction: Get to know Vitamin A! Known as retinol, this vital nutrient also dissolves into fat and is your go-to for radiant skin, hair and sharp eyesight.

·Efficacy: Promotes the production of sebum, which is necessary to moisturize the skin and hair. In addition, it supports cell growth and is an essential vitamin for hair growth.

·Uses: Include vitamin A-rich foods such as carrots, sweet potatoes, spinach, and kale in your diet. Alternatively, vitamin A supplements are available over the counter.

·Dosage: The recommended daily dose for adults is 700-900 micrograms.

·Precautions  and side effects: Avoid excessive consumption, which may lead to vitamin A poisoning. Overdose can cause dizziness, nausea, headache, skin irritation, joint and bone pain, and hair loss.


2. B Complex Vitamins (Biotin or b7 and b12)

·Introduction: Say hello to biotin! This important member of the B vitamin family, known as B7, is often touted as a hair growth superstar. Let's remember its helper, vitamin B12, which is busy making red blood cells that deliver life-sustaining oxygen to our scalp and hair roots.

·Benefits: Biotin promotes healthy hair by improving the hair's keratin structure. Vitamin B12 prevents hair loss, stimulates growth and improves skin health.

·How to use: You can get these vitamins in whole grains, almonds, meat, fish, seafood, and dark leafy greens. Supplements are also available if required.

·Dosage: The recommended daily dose of biotin is 30-100 micrograms; B12 is 2.4 micrograms.

·Precautions and side effects: B vitamins are water-soluble, which means that excess vitamins will be excreted with urine. However, excessive consumption can cause rashes or indigestion.

3. Vitamin C

·Introduction: Vitamin C is an antioxidant and needs to be taken regularly.

·Benefits: It increases collagen production in the body, which is essential for skin elasticity and hair strength. In addition, it helps in the repair of body tissues, thereby promoting the body's healing process.

·Uses: Found in fruits and vegetables, mainly in citrus fruits, peppers, strawberries and broccoli. Vitamin C supplements are also an option.

·Dosage: The recommended daily dose for adults is 75-90 mg.

·Precautions and side effects: High doses can cause diarrhea, nausea, heartburn, stomach cramps and headaches.


4. Vitamin D

·Introduction: Welcome to vitamin D, affectionately known as the "sunshine vitamin"! This unique fat-dissolving vitamin is found naturally in our skin when we sunbathe.

·Efficacy: Stimulate hair follicles and promote hair growth. It also plays an important role in protecting and restoring the skin.

·How to use: In addition to sun exposure, you can also get vitamin D from oily fish, cheese, and egg yolks. Supplements are also available.

·Dosage: The recommended daily dose for adults is 15-20 micrograms.

·Precautions and side effects: Excess vitamin D can cause nausea, vomiting, muscle weakness, confusion, and cardiac arrhythmia. Always remember to check your levels before starting supplementation.

5. Vitamin E

·Introduction: Vitamin E is a nutrient that helps protect the body's cells from damage.

·Benefits: It helps hair grow better by reducing physical stress and keeping the hair's protective layer healthy.

·Uses: Vitamin E can be obtained from nuts, spinach and broccoli. It is also commercially available as a supplement. You can even apply it to your hair and nails for extra benefits.

·How much should you use? Adults are recommended to take 15 mg of vitamin E per day.

·Precautions and side effects: Taking too much vitamin E can cause stomach pain, fatigue, headache, blurred vision, and even bleeding.


6. Folic Acid (Vitamin B9)

·Introduction: Learn  about folic acid, the natural form of folic acid. This member of the B vitamin family is essential to the health of our bodies.

·Benefits: Folic acid supports cell growth and new cell development, which is important for hair and nail growth. It also helps prevent premature graying of hair.

·Uses: Add green leafy vegetables, fortified grains, beans, and lentils to your diet. Folic acid supplements are also available.

·Dosage: The recommended daily dose for adults is 400 micrograms.

·Precautions and side effects: High folate levels can mask vitamin B12 deficiency and lead to complications such as nerve damage. Other side effects may include skin reactions, nausea, loss of appetite, gas, and trouble sleeping.

7. Iron

·Introduction: Iron is a mineral that is essential to the overall health and function of the body, including hair, skin and nails.

·Benefits: Iron helps red blood cells carry oxygen to our cells, which helps them grow and repair. Iron deficiency can lead to hair loss, brittle nails and dry skin.

·Uses: This includes red meat, poultry, seafood, and spinach. Iron supplements can also be used.

·Dosage: The recommended daily dose for adults is 8-18 mg.

·Precautions and side effects: Too much iron can cause digestive problems such as   constipation and nausea, and in severe cases can lead to iron overload, a serious condition.

8. Omega-3 Fatty Acids

·Introduction: Omega-3 fatty acids are good fats for our health and skin.

·Benefits: Omega-3 fatty acids can help nourish hair follicles for stronger, shinier hair and support the skin's barrier function for smoother, healthier-looking skin. They also promote nail growth by improving blood flow.

·Uses: Oily fish, walnuts, flaxseed, and chia seeds are good sources of omega-3 fatty acids. You can also choose an omega-3 supplement.

·Dosage: The daily recommended dosage for adults is 1.1-1.6 grams.

·Cautions and side effects: Omega-3 supplements may cause an upset stomach, diarrhea, or a fishy smell. People with seafood allergies should consult a physician before use.


These nine vitamins and minerals are essential for maintaining healthy skin, hair and nails.

A balanced diet rich in these nutrients is the key to looking beautiful from the inside out.

After all, true beauty is a reflection of overall health and well-being.