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Which Type of Nutrient Helps Maintain Healthy Skin And Hair?

Taking care of yourself is important but sometimes knowing what to take and how often to take it can be a bit overwhelming. Guessing what vitamins help with your skin and hair should not be stressful. Dr. Amamnda Dee Baes at Healing Hands Chiropractic wants to let you in on a few nutrients and vitamins that can help you achieve the healthy skin and hair that you have always wanted.

Table of Contents

Vitamin Avitamins

Vitamin A is also called retinoid and is good for your vision, a healthy immune system, cell growth, and skin health. You may have heard of the beauty industry referring to vitamin A as “retinol” because of its uses on anti-aging and acne healing abilities. A lack of vitamin A in your body can result in your skin having a scaly dry appearance and you could have a significant amount of hair loss. A common mistake of taking Vitamin A is people think it will make their hair grow faster however, this is not true, it will grow at your normal speed.

 The daily recommended allowance for Vitamin A is 900 micrograms for men and 700 micrograms for women. Since Vitamin A is fat-soluble it is also important to remember that taken in excessive quantities can be toxic to the body so stick to the daily recommendations. You can maximize your daily intake of Vitamin A by eating a well-balanced diet. Some foods that include Vitamin A are fruits, vegetables, dairy products, fish, liver, and some fortified cereals.


Biotin is probably one of the most common vitamins that individuals associate with healthy skin, nails, and hair. You can find it over-the-counter in gummy form, pill form and some even have a powder form you can mix. You may have seen it listed in ingredients on your favorite shampoo and conditioner bottle also. Most of the hype about Biotin comes from it being easily accessible and magazine ads suggesting you can get magical results while using it. Biotin is not a cure-all beauty fix as some people think. It is part of the B complex that helps our bodies convert food into energy and can help metabolize fats and proteins in our body. If you are not getting enough Biotin you may notice a thinning of your hair, some dry and scaly skin, and your nails will often get brittle and crack. 

Biotin does have its perks and beauty benefits. According to the NIH association, biotin can help with your hair getting thicker and nail growth. The effects of course are different on everyone. Some research has even suggested that taking biotin with zinc can reduce hair loss in some individuals. 

There is no recommended daily allowance for Biotin, but it is suggested that you take 2000-5000 milligrams per day. overdoing the Biotin is not going to give you beautiful hair overnight but with prolonged use, it can help. Biotin can be found in over-the-counter products or you can reach for foods that have a high content such as nuts, vegetables, and even eggs.

Vitamin C

Vitamin C is often another vitamin that everyone has heard of. It acts as an antioxidant in our body and can even help protect our bodies and skin from harmful UV rays. Vitamin C is important o our body as it helps with the growth and development of all body tissue, It is also involved in other body functions such as the formation of collagen, the absorption of iron, helping the immune system function properly, wound healing, and even maintenance of your cartilage, bones, and teeth. Vitamin C is good overall for your body.

The recommended daily allowance of Vitamin C is 90 milligrams per day for men and about 70 milligrams per day for women. If you have a diet that is rich in vitamin C it is not advised to take a vitamin C supplement. Foods that are high in Vitamin C include orange juice, citrus fruits including mango, papaya, pineapple, grapefruit, and even watermelons.


Zinc is a vitamin that is not always talked about but again important to our bodies, It can help with cellular metabolism, immune function as well as wound healing. Research has shown that Zinc helps heal skin lesions, it can help with acne, psoriasis, and dermatitis. Zinc is not good for increasing your hair growth but it can help prevent lifeless hair and some hair loss if it is included in your diet.

The recommended daily dose for Zinc is 8 milligrams for women and 11 milligrams for men. Zinc can be found in high-protein foods such as meat, fish, and nuts. It can also be found in beans, mushrooms, and spinach. Most people get the recommended amount of Zinc in a balanced diet but vegans and vegetarians may need an extra boost.

A Balanced Diet

A balanced diet is easier than you think to achieve. It simply means you are eating the foods that give your body the nutrients it needs to function properly. To achieve this most of your daily calories should come from fresh fruits, fresh vegetables, whole grains, legumes, nuts, and lean proteins. If you are trying to achieve a balanced diet and are unsure exactly what you should eat, speak to your doctor first. 

Food Choices and Your Skin

Some food choices are great for your skin while others can hinder the improvement of your complexion. If you are looking for some foods that are good for your skin, lean towards salads, salmon, tuna, mackerel, coffee, and tea in moderation as well as olive oil.

Foods that you should steer away from that have no benefit to your skin and hair can include fried and greasy foods, some dairy products can cause acne, alcohol, sugars, sweets, and whey protein. Whey protein is commonly used to help you lose weight and build muscle but it can also cause breakouts on your skin. 

Making sure you take the right supplements while eating a balanced diet as well as exercise and water intake can have a huge impact on the condition of your skin and hair. It may seem a little overwhelming at first but once you realize that having a balanced diet makes everything else easy you will have the hang of it in no time.

Did you know Chiropractic care can help treat chronic back pain, sports injuries, and auto accidents?

Get in touch with Dr. Dee at Healing Hands Chiropractic today for an initial consultation!