Recommended dosage:<\/strong> 1,000 to 2,000 international units per day<\/p>\n\n\n\nNatural sources:<\/strong> sunlight, salmon, eggs, fortified milk<\/p>\n\n\n\n<\/span>4. Iron \u2013 Prevents hair loss and brittle nails<\/span><\/h2>\n\n\n\n
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.<\/p>\n\n\n\n
<\/span>Benefits of Iron:<\/span><\/h3>\n\n\n\n\nPrevents hair loss caused by iron deficiency<\/li>\n\n\n\n Increases hair thickness and faster growth<\/li>\n\n\n\n Reduces brittle nails<\/li>\n<\/ul>\n\n\n\nRecommended dosage:<\/strong> 18 mg per day (for women) and 8 mg (for men)<\/p>\n\n\n\nNatural sources:<\/strong> red meat, lentils, spinach, liver<\/p>\n\n\n\n<\/span>5. Zinc \u2013 Strengthens hair follicles and prevents brittle nails<\/span><\/h2>\n\n\n\nZinc 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.<\/p>\n\n\n\n
<\/span>Zinc Benefits:<\/span><\/h3>\n\n\n\n\nReduces hair loss and increases hair growth<\/li>\n\n\n\n Strengthens nails and prevents cracking<\/li>\n\n\n\n Helps heal skin wounds and reduces inflammation<\/li>\n<\/ul>\n\n\n\nRecommended dosage:<\/strong> 10 to 15 mg per day<\/p>\n\n\n\nNatural sources:<\/strong> Beef, eggs, peanuts, beans<\/p>\n\n\n\n<\/span>6. Omega 3 \u2013 Nourishes and hydrates hair and nails<\/span><\/h2>\n\n\n\n
Omega 3 is an essential fatty acid that helps nourish hair follicles, preventing dryness and brittleness of hair and nails.<\/p>\n\n\n\n
<\/span>Omega 3 Benefits:<\/span><\/h3>\n\n\n\n\nIncreases hair thickness and shine<\/li>\n\n\n\n Reduces dryness and brittleness of nails<\/li>\n\n\n\n Prevents inflammation and reduces dandruff<\/li>\n<\/ul>\n\n\n\nRecommended dosage:<\/strong> 1000 mg per day<\/p>\n\n\n\nNatural sources:<\/strong> Salmon, walnuts, chia seeds<\/p>\n\n\n\n<\/span>7. Vitamin E \u2013 A Powerful Antioxidant for Healthy Hair and Nails<\/span><\/h2>\n\n\n\nAs a powerful antioxidant, Vitamin E helps strengthen hair, prevent split ends, and prevent brittle nails.<\/p>\n\n\n\n
<\/span>Benefits of Vitamin E:<\/span><\/h3>\n\n\n\n\nIncreases blood flow to the scalp and improves hair growth<\/li>\n\n\n\n Prevents brittle and dry nails<\/li>\n\n\n\n Protects hair from environmental damage<\/li>\n<\/ul>\n\n\n\nRecommended dosage:<\/strong> 15 mg per day<\/p>\n\n\n\nNatural sources:<\/strong> Almonds, spinach, avocado<\/p>\n\n\n\n<\/span>8. Silica \u2013 Increases hair and nail thickness<\/span><\/h2>\n\n\n\n
Silica is a mineral that plays a role in collagen formation and helps increase the strength of hair and nails.<\/p>\n\n\n\n
<\/span>Benefits of Silica:<\/span><\/h3>\n\n\n\n\nStrengthens hair structure and increases thickness<\/li>\n\n\n\n Prevents breakage and peeling of nails<\/li>\n\n\n\n Improves skin elasticity<\/li>\n<\/ul>\n\n\n\nRecommended dosage:<\/strong> 10 mg per day<\/p>\n\n\n\nNatural sources:<\/strong> Cucumber, oatmeal, banana<\/p>\n\n\n\n<\/span>Best time to take hair and nail strengthening supplements<\/span><\/h2>\n\n\n\nTaking 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.<\/p>\n\n\n\n
<\/span>Biotin (Vitamin B7)<\/span><\/h3>\n\n\n\n\nWhen to take:<\/strong> Morning, with breakfast<\/li>\n\n\n\nWhy?<\/strong> Better absorption on an empty stomach and increased energy throughout the day<\/li>\n<\/ul>\n\n\n\n<\/span>Collagen<\/span><\/h3>\n\n\n\n\nWhen to take:<\/strong> Fasting or before bed<\/li>\n\n\n\nWhy?<\/strong> Better absorption on an empty stomach and enhanced cell regeneration while sleeping<\/li>\n<\/ul>\n\n\n\nCollagen 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.<\/p>\n\n\n\n
<\/span>Vitamin D<\/span><\/h3>\n\n\n\n\nWhen to take:<\/strong> With fatty meals (lunch or dinner)<\/li>\n\n\n\nWhy?<\/strong> It is fat-soluble and requires fat for better absorption<\/li>\n<\/ul>\n\n\n\n<\/span>Iron<\/span><\/h3>\n\n\n\n\nWhen to take:<\/strong> In the morning, on an empty stomach (with vitamin C, such as orange juice)<\/li>\n\n\n\nWhy?<\/strong> Better absorption on an empty stomach, but may cause stomach upset in some people<\/li>\n<\/ul>\n\n\n\n<\/span>Zinc<\/span><\/h3>\n\n\n\n\nWhen to take:<\/strong> 1 hour before or 2 hours after a meal (preferably in the evening)<\/li>\n\n\n\nWhy?<\/strong> Calcium-containing foods reduce zinc absorption<\/li>\n<\/ul>\n\n\n\n<\/span>Omega-3<\/span><\/h3>\n\n\n\n
\nWhen to take:<\/strong> With fatty meals (lunch or dinner)<\/li>\n\n\n\nWhy?<\/strong> Better absorption with fatty foods<\/li>\n<\/ul>\n\n\n\n<\/span>Vitamin E<\/span><\/h3>\n\n\n\n\nWhen to take:<\/strong> With fatty meals (lunch or dinner)<\/li>\n\n\n\nWhy?<\/strong> It is fat-soluble and requires fat for better absorption<\/li>\n<\/ul>\n\n\n\nThe 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.<\/p>\n\n\n\n
<\/span>Silica<\/span><\/h3>\n\n\n\n\nTime of use:<\/strong> Morning or before bed<\/li>\n\n\n\nWhy?<\/strong> Better absorption on an empty stomach and greater effect on cell regeneration while sleeping<\/li>\n<\/ul>\n\n\n\nImportant note:<\/strong><\/p>\n\n\n\n\nAlways consult a doctor before taking supplements.<\/li>\n\n\n\n The consumption of enough water throughout the day helps in better absorption and greater effectiveness of supplements.<\/li>\n<\/ul>\n\n\n\n<\/span>Conclusion: What is the best supplement to strengthen hair and nails?<\/span><\/h2>\n\n\n\nTo 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.<\/p>\n\n\n\n
\nGet your free consultation with Irsa team right here<\/strong><\/p>\n\n\n\n