Your hair and nails are made of a fibrous protein called keratin. The amount of certain keratin molecules determine stiffness, more keratin bonds make your nails hard, less keratin bonds make your hair flexible. Adding more of the vitamins and minerals containing substances to help keep these keratin bonds in place enhance the appearance of your hair and nails.
The Vitamins You Need
Vitamin A keeps hair shiny and nails from peeling. 5,000 IU of vitamin A is recommended everyday. Vitamin C, an antioxident, aids in preventing nails from splitting. Vitamin E increases scalp circulation and B6 helps to prevent hair loss and increase melanin which gives hair pigment. Vitamin B12 promotes healthy nail colour and normal nail growth
The Minerals You Need
Minerals as well as vitamins are essential to grow healthy nails and hair. Calcium, copper, iodine, manganese and silica all have been shown to contribute to hair and nail growth. Zinc and iron deficiency are thought to contribute to the white spots that often appear on nails. Biotin is thought to boost the production of keratin. The daily recommended dosage is 150 to 300 mg.
Getting Your Vitamins and Minerals
Eat a healthy diet and drink plenty of water. The vitamins and minerals you need are naturally available in the food you eat. You can take supplements, but over usage of supplements can be dangerous. Consult your doctor before you start your vitamin program. You need at least 2 to 3 months to see any change in your hair or nails. Vary your diet, include foods you like and are rich in the minerals and vitamins contributing to beautiful hair and nails.