The Best Supplements for Stronger Hair and Nails
Healthy and strong hair and nails are not only a sign of beauty but also a reflection of the body’s overall health. Factors such as poor nutrition, stress, hormonal changes, and the use of substandard products can lead to hair loss, thinning hair, brittle nails, and reduced growth. One of the best ways to strengthen hair and nails is to use nutritional supplements containing vitamins, minerals, and essential amino acids. This article will review the best hair and nail strengthening supplements, their active ingredients, and how to use them correctly.
1. Biotin (Vitamin B7) – An essential vitamin for hair and nail growth
Biotin is one of the most important vitamins for strengthening hair, increasing hair thickness and preventing brittle nails. This vitamin is water-soluble and plays an important role in the metabolism of amino acids and the production of keratin.
Biotin Benefits:
- Increases hair growth and reduces hair loss
- Prevents thinning and brittle nails
- Improves skin health and prevents dryness
Recommended dosage: 2,500 to 5,000 micrograms per day
Natural sources: eggs, almonds, bananas, spinach, milk
2. Collagen – a key protein for strong hair and nails
Collagen is a protein that strengthens the structure of skin, hair, and nails. As we age, collagen production in the body decreases, leading to thinning hair and brittle nails.
Collagen Benefits:
- Strengthens hair follicles and reduces hair loss
- Improves nail growth and strength
- Helps rejuvenate skin and reduce wrinkles
Recommended dosage: 5 to 10 grams of collagen powder per day
Natural sources: pen water, fish, chicken, egg whites
Hair loss treatment in Iran
Hair PRP
3. Vitamin D – Hair and Nail Growth Regulator
Vitamin D is one of the important vitamins for stimulating hair follicle growth and strengthening nails. Deficiency of this vitamin is associated with hair loss and weak nails.
Benefits of Vitamin D:
- Strengthens hair roots and prevents hair loss
- Improves nail thickness and prevents breakage
- Increases calcium absorption for overall bone health
Recommended dosage: 1,000 to 2,000 international units per day
Natural sources: sunlight, salmon, eggs, fortified milk
4. Iron – Prevents hair loss and brittle nails
Iron is an important mineral for oxygenating hair follicles and nails. Iron deficiency (anemia) is one of the main causes of severe hair loss and weak and brittle nails.
Benefits of Iron:
- Prevents hair loss caused by iron deficiency
- Increases hair thickness and faster growth
- Reduces brittle nails
Recommended dosage: 18 mg per day (for women) and 8 mg (for men)
Natural sources: red meat, lentils, spinach, liver
5. Zinc – Strengthens hair follicles and prevents brittle nails
Zinc is one of the most important minerals for repairing cells, strengthening hair follicles and maintaining healthy nails. Zinc deficiency leads to hair loss, thinning hair strands and the formation of white lines on the nails.
Zinc Benefits:
- Reduces hair loss and increases hair growth
- Strengthens nails and prevents cracking
- Helps heal skin wounds and reduces inflammation
Recommended dosage: 10 to 15 mg per day
Natural sources: Beef, eggs, peanuts, beans
6. Omega 3 – Nourishes and hydrates hair and nails
Omega 3 is an essential fatty acid that helps nourish hair follicles, preventing dryness and brittleness of hair and nails.
Omega 3 Benefits:
- Increases hair thickness and shine
- Reduces dryness and brittleness of nails
- Prevents inflammation and reduces dandruff
Recommended dosage: 1000 mg per day
Natural sources: Salmon, walnuts, chia seeds
7. Vitamin E – A Powerful Antioxidant for Healthy Hair and Nails
As a powerful antioxidant, Vitamin E helps strengthen hair, prevent split ends, and prevent brittle nails.
Benefits of Vitamin E:
- Increases blood flow to the scalp and improves hair growth
- Prevents brittle and dry nails
- Protects hair from environmental damage
Recommended dosage: 15 mg per day
Natural sources: Almonds, spinach, avocado
8. Silica – Increases hair and nail thickness
Silica is a mineral that plays a role in collagen formation and helps increase the strength of hair and nails.
Benefits of Silica:
- Strengthens hair structure and increases thickness
- Prevents breakage and peeling of nails
- Improves skin elasticity
Recommended dosage: 10 mg per day
Natural sources: Cucumber, oatmeal, banana
Best time to take hair and nail strengthening supplements
Taking hair and nail strengthening supplements is most effective when done at the right time and in the right way. Some of these supplements should be taken with food for better absorption, while others work best on an empty stomach. Knowing the best time to take each supplement can help improve hair and nail health and provide better results in the shortest possible time.
Biotin (Vitamin B7)
- When to take: Morning, with breakfast
- Why? Better absorption on an empty stomach and increased energy throughout the day
Collagen
- When to take: Fasting or before bed
- Why? Better absorption on an empty stomach and enhanced cell regeneration while sleeping
Collagen can be taken at any time of day. However, if your goal is to strengthen your skin and hair, it is best to take it in the morning or after a workout. Especially if you are using powdered collagen, you can mix it with water, smoothies, or even coffee or tea. You can take collagen at any time that is convenient for you. However, taking it along with vitamin C (which helps with better collagen absorption) can have positive effects.
Vitamin D
- When to take: With fatty meals (lunch or dinner)
- Why? It is fat-soluble and requires fat for better absorption
Iron
- When to take: In the morning, on an empty stomach (with vitamin C, such as orange juice)
- Why? Better absorption on an empty stomach, but may cause stomach upset in some people
Zinc
- When to take: 1 hour before or 2 hours after a meal (preferably in the evening)
- Why? Calcium-containing foods reduce zinc absorption
Omega-3
- When to take: With fatty meals (lunch or dinner)
- Why? Better absorption with fatty foods
Vitamin E
- When to take: With fatty meals (lunch or dinner)
- Why? It is fat-soluble and requires fat for better absorption
The best time to take vitamin E is in the morning or afternoon, especially with a meal that contains fat. Vitamin E is a fat-soluble vitamin and is better absorbed in the presence of fat. If you take vitamin E before bed, it may disrupt your sleep. It is better to take it during the day.
Silica
- Time of use: Morning or before bed
- Why? Better absorption on an empty stomach and greater effect on cell regeneration while sleeping
Important note:
- Always consult a doctor before taking supplements.
- The consumption of enough water throughout the day helps in better absorption and greater effectiveness of supplements.
Conclusion: What is the best supplement to strengthen hair and nails?
To have strong, healthy, and beautiful hair and nails, it is essential to take supplements such as biotin, collagen, iron, zinc, omega-3, and vitamins D and E. Choosing the right supplement will vary depending on the body’s needs and the cause of hair and nail problems. The best way is to consult a doctor or nutritionist, choose the supplements you need, and take them regularly. In addition to taking supplements, following a balanced diet, reducing stress, and using appropriate care products also have a great impact on the health of your hair and nails.
Get your free consultation with Irsa team right here
WhatsApp: 00989170626693
Email: irsaclinic.english@gmail.com
www.youtube.com/@irsaclinic
www.facebook.com/irsaclinic
Also read:
Eyebrow transplantation in Iran Shiraz
