Many individuals suffer from deficiencies in various vitamins or minerals, which manifest in symptoms such as brittle hair and nails, mouth ulcers, bleeding gums, poor night vision, dandruff, hair loss, and restless leg syndrome. The condition of nails and hair is a reflection of overall health, and the ideal vitamin for their well-being includes high concentrations of the specific nutrients discussed in later sections.

Biotin for hair and nails:
Biotin, a B vitamin, supports healthy cell growth and helps metabolize amino acids to form the essential protein in nails. While research on biotin’s effect on hair growth is limited, it is known to enhance the keratin infrastructure. Biotin-rich foods include meat, egg yolks, dairy products, salmon, avocados, sweet potatoes, nuts, seeds, and broccoli.

Vitamin B12 and folic acid for hair and nails:
Vitamin B12 is necessary for iron absorption, red blood cell formation, and keeps hair and nails strong. Folic acid is necessary for cell growth. Food sources include dark green vegetables, citrus fruits, beans, peas, lentils, nuts, seeds, avocados, meat, poultry, fish, eggs, and fortified substances.

Vitamin C for hair and nails:
Vitamin C is essential for the production of collagen, which forms and strengthens tissue, forming the basis of nails, hair and teeth. It is an antioxidant that fights oxidative stress and helps absorb iron. Citrus fruits, strawberries, guava, kiwi, sweet peppers, green vegetables and tomatoes are excellent sources.

Vitamin A for hair and nails:
Vitamin A is vital for cell growth, supports hair growth and sebum production, and moisturizes the scalp. While a deficiency may cause hair loss, an excess can also contribute to hair loss. Sources include sweet potatoes, carrots, squash, spinach, kale, milk, eggs, yogurt and cod liver oil.