Vitamins for Hair, Skin, and Nails For Everyday Use

Your skin got dry, nails brittle, and hair dull? Wonder what are the best vitamins for your hair, skin, and nails? Here you will find detailed information about various kinds of vitamin supplements that can help you. We also explain why some supplements are considerably better than others so you won’t make a mistake buying the wrong product.

The most important vitamins for your hair, skin, and nails are:

1. Vitamin C or Ascorbic Acid

It is essential for tissue (including skin) repair: one of the symptoms of ascorbic acid deficiency is dry and discolored skin and (in severe cases) poor wound healing. Smokers were found to have significantly lower vitamin C blood levels than non-smokers, hence their well-known skin problems.

While there is an overwhelming number of ascorbic acid supplements on the market, it is recommended that you use products with liposomal (packed in minuscule capsules) vitamin C. This form combines better bioavailability and considerably longer presence in the bloodstream compared to the regular form of ascorbic acid.

Liposomal vitamin C from Dr. Mercola

• Best quality from a reliable brand
• 500 mg/capsule
• Ascorbic acid is delivered directly to the cells
• No adverse side effects, virtually impossible to overdose

2. Vitamin A

This compound is known to protect skin from inflammation and infection so that it is not red and dry. Although various carotenoids (precursors of vitamin A) are very common in plant food, only small quantities of them are normally absorbed by the body, so vitamin A deficiency may occur if your diet is not rich in vegetables and fruit (and such animal foods as chicken and beef liver). This fat-soluble vitamin needs to be taken in the form of softgels for best bioavailability.

Vitamin A, 100 softgels, 10,000 IU per softgels

• Affordable yet reliable brand
• Organic extra virgin olive oil is used as a carrier
• Can be toxic if taken in high doses, do not exceed the recommended dose of 1 capsule a day

3. Biotin

Vitamins for hair, skin, and nails usually have a marked effect when there is a deficiency in them. This is especially true for biotin or vitamin B₇. This compound is involved in the digestion of carbohydrates and is required for the health of hair and fingernails, thus, if your daily intake of it is too low, you can develop skin and hair symptoms. 

On the other hand, biotin can be found in numerous foods, and biotin deficiency is actually a very rare condition. Research shows that there is a lack of sufficient evidence for biotin supplementation in healthy individuals, so if your diet is rich in biotin, additional quantities of the compound are very unlikely to have any effect at all. 

Only buy this product if you are sure that you are deficient in B₇:

Biotin, 100 capsules, 600 mcg per capsule by Life Extension

• Dependable brand
• Affordable price
• High biotin content (20 times the recommended daily value per capsule)
• Any additional biotin (like 5 000 or 10 000 mg per capsule in supplements by other manufacturers) won’t be used by the body and will be quickly excreted; buying this product you don’t overpay for the compound you don’t need

4. Fish Oil

While technically omega-3 fatty acids — the main components of fish oil — are not vitamins, they are very good for skin and nails. Fish oil contains such omega-3 acids as DHA that is extensively used by the skin (as well as by the nervous system and retina) and EPA which reduces inflammation. What’s more, such a fish oil variety as cod liver oil also has a significant amount of vitamin A. Not only does this supplement help your skin, it is highly beneficial for your general health as well.

Unfortunately, it is still not clear whether fish oil can help you get an increase in hair. There were some small studies with a positive verdict on this matter, but further research is required.

It also needs to be mentioned that the popular urban legend that applying liquid fish oil directly on the scalp supports hair luster and growth has never been scientifically tested and is very likely untrue. 

When buying fish oil only decide on products that directly indicate their DHA and EPA content — it needs to be high.

Here is one of the best fish oil supplements on iHerb:

Elite Omega 3 by Carlson Labs

• Reputable brand
• Very low on total fat and cholesterol
• Easy to swallow lemon-flavored softgels
• Very high DHA (600 mg per serving) and EPA (800 mg) content
• Sourced from cold-water fish

 And here is one of the best cod liver oils that is loaded with liquid vitamins A, D, and E:

Cod Liver Oil by Carlson Labs

• A lot of DHA (500 mg per serving) and measurable quantity of EPA (400 mg)
• Highly bioavailable form of vitamins A (28% of recommended daily value), D₃ (50% of RDV), and E (45% of RDV)
• Non-GMO and no artificial preservatives
• Independently tested
• Natural lemon flavor

5. Hyaluronic Acid

It is an important component of skin that keeps it hydrated and aids wounds healing. In numerous studies, it was proved that if hyaluronic acid is applied to the skin, healing of wounds takes less time. What’s more, hyaluronic acid acts as an antioxidant and protects your skin from free radicals.

Levels of hyaluronic acid usually drop with age, thus you might want to give various products with this compound a try. Although it will definitely not reverse your biological clock, hyaluronic acid can help in smoothing out wrinkles and keeping your skin better-moisturized. Allergic reactions to this compound are rare; you can use it both topically and as a food supplement (in daily doses that range from 80 to 200 mg).

Here is one of the best products on iHerb for topical use that contains hyaluronic acid: 

Hyaluronic Acid Firming Serum, 30 ml (1 fl oz) by NOW Foods

• Well-known brand
• Also contains aloe leaf juice and green tea leaf extract
  And here is one of the highest-rated hyaluronic acid supplements from a dependable manufacturer:

Hyaluronic Acid, 120 capsules, 60 mg per capsule by Jarrow Formulas

• Non-GMO (certified)
• Naturally derived
• Vegan

6. Collagen

Collagen is the most common protein in a body which is used by tissues as a building material. 90% of the collagen in the skin is of the so-called type I collagen, with another variety called type III collagen being the second most common. Just as the above-described hyaluronic acid it is essential for skin health and wound healing.

The synthesis of collagen greatly depends on sufficient vitamin C intake. Thus, we return to the very beginning of our review: if you want to use truly good vitamins for hair, skin, and nails, start with liposomal vitamin C.

To help your body synthesize collagen, enrich your diet with such foods as:

• bone broth
• fish and chicken skin
• beef
• pig knuckle
• gelatin

Preliminary research shows that food supplements that contain hydrolyzed (‘predigested’) collagen can noticeably improve skin hydration and elasticity and erase wrinkles. If you want to combine hair, skin, and nails vitamins with collagen supplementation, make sure that your daily dose of collagen (types I&III) is between 2.5 and 15 grams (the dosage that was used in most studies).

Here is one of the best collagen supplements on iHerb:

Pure Collagen, Types 1 and 3, Powder, 200 grams (7.1 oz) by Doctor’s Best

• 6.6 grams of type I and III collagen per serving
• Hydrolyzed form that provides improved bioavailability
• Mix the powder with water or juice and drink the mixture on an empty stomach 30 minutes before a meal
• Non-GMO
• Reliable brand

Are Hair, Skin, and Nail Vitamins Worth It?

You’ve bought a multivitamin, never miss taking capsules or tablets, but it does not seem to have any visible effect on you. Do vitamins for hair, skin, and nails work?

The answer is, yes, they do, but you either don’t get the vitamins in their most efficient form or their dosage is too small. Here are some examples:

• Vitamin C is a water-soluble compound that is quickly excreted from the body. What’s more, the larger the dose, the less part of it will be actually absorbed by the cells. The best way to overcome vitamin C deficiency is to use it in the liposomal form that has high bioavailability and stays in the bloodstream until it is used by the tissues. Yet most manufacturers of multivitamins use regular ascorbic acid or its derivatives, ascorbates.
• Vitamin A is a fat-soluble vitamin and the best possible supplement form for it are oil-filled softgels. If a manufacturer decides to use tablets/capsules, beta-carotene (vitamin A precursor that gives carrot its orange color) is most often used. In some people synthesis of vitamin A from beta-carotene is very ineffective, so they end up getting less vitamin A than expected.
• Multivitamins are often packed with biotin (B₇) which hardly does anything at all if you are not deficient in it (and B₇ deficiency is a very rare condition).
• Manufacturers who do not indicate DHA/EPA content of their supplements often use another omega-3 acid called ALA. The body normally converts ALA into EPA, and then EPA into DHA. Unfortunately, the efficiency of transformation of ALA to EPA is not very high and can be furtherly hampered by such health conditions as diabetes and allergies.
• Quantities of hyaluronic acid and collagen in multivitamins are often too small to have a noticeable beneficial effect.

Best Affordable Multivitamins for Hair, Skin, and Nail

Still, there are indisputable advantages of multivitamins: you don’t have to buy several different products and pop a handful of pills every day. Thus, here are the best complex vitamins for hair, skin, and nails and brief reviews of them.

Alive! Hair, Skin & Nails Multi-Vitamin, 60 Softgels by Nature’s Way

Pros:

• Bioavailable form of vitamin A
• Great quantity of biotin
• Contains ascorbic acid
• Contains hyaluronic acid
• Contains collagen
• Additionally contains various B vitamins as well as vitamin E and D₃. Also contains numerous microminerals (zinc, copper, selenium, manganese, iodine, and molybdenum). While they do not directly help your skin, they are important for overall health.

Cons:

• Ascorbic acid is not in the liposomal form
• Low dose of hyaluronic acid
• Extremely low dose of collagen
• Does not contain omega-3 fatty acids

1. Best Gummy Vitamins for Hair, Skin, and Nails

Alive with Collagen & Biotin, 60 Gummies by Nature’s Way

Pros:

• Bioavailable vitamin A
• Large quantity of biotin
• Large dose of ascorbic acid
• Contains collagen
• Additionally contains vitamin E and zinc that are good for general health
• Great strawberry flavor

Cons:

• Gummies are more expensive compared to softgels and contain less vitamins and microminerals
• 3 grams of added sugars
• Ascorbic acid is in the regular form, not liposomal one
• Low dose of collagen
• No hyaluronic acid
• No omega-3 fatty acids

2. Best Liquid Vitamins for Hair, Skin, and Nails

Liquid Multi with Xylitol 473 ml (by 16 fl oz) by NOW Foods

Pros:

• High vitamins A and C content
• Moderate quantity of biotin
• Large quantities of vitamins B, E and D₃ as well as numerous microminerals 
• Additionally contains such bioactive compounds as kelp, aloe vera leaf juice, rice protein concentrate, grape seed extract, citrus bioflavonoids, lutein, lycopene, and wild berry concentrate
• 30+ servings per container
• Sweetened using xylitol, contains no sugar
• Great tropical orange or wild berry flavors
• Reliable affordable brand

Cons:

• No collagen, hyaluronic acid, and omega-3 fatty acids
• Only 60% of vitamin A is in the bioavailable form of retinyl palmitate
• Regular non-liposomal form of ascorbic acid is used
• Xylitol is poisonous to dogs, be sure to keep the bottle away from these pets.

How to Help Your Hair, Skin, and Nails Stay Healthy

An ounce of prevention is worth a pound of cure. Follow these simple yet useful tips:

• Quit smoking
• Use a bitter-tasting polish to quit biting your nails
• Keep your nails trimmed 
• Maintain a healthy diet with lots of protein
• Do not overdo hair-dyeing
• When possible, avoid using blow dryers and flat irons
• Do the dishes wearing cotton-lined gloves
• Moisturize your hands and nails daily
• Use a humidifier to keep the humidity of the air in your room between 30 and 50 percent 
• Limit your sun time as exposure to ultraviolet rays causes premature skin wrinkling, spots, and sagging

Now you know the best vitamins for your hair, skin, and nails. Take care and stay healthy!