5 Essential Vitamins & Minerals for Healthy Hair & Skin

You may experience dry skin and hair as a result of climate change. All the harmful products we use, combined with pollution, make for a recipe for disaster. Don't panic if your skin and hair are dry and your hair is brittle - a bit of pampering can change things. There are specific vitamins that have the power to slow down skin aging, promote hair growth, and enhance well-being. If you want your skin to age slowly, you should make them your best friends.


The water-soluble vitamin biotin is commonly referred to as vitamin B7. Hair health is largely dependent on the keratin structure of your body and biotin enhances this structure.

Although it is a common ingredient in over-the-counter products and multivitamins for women or men, doctors believe that it is best taken orally because it is not well absorbed through the skin.

Some of the sources of biotin in food are seafood, nuts, seeds, avocados, whole grains, berries, and eggs.

Omega 3 Fatty Acids

Increasing blood circulation requires the use of omega-3 fatty acids.  It strengthens the shafts, promotes regeneration, and stops hair loss. Additionally, it moisturizes the scalp to combat hair loss. Omega 3 must be added to your diet or taken as supplements since the body cannot produce it on its own. You can have seeds, nuts, and fish to intake omega-3 fatty acids.

Vitamin A

Our skin needs this vitamin to stay healthy. It is an antioxidant that improves the state of the skin and cell renewal. It results in a  delayed aging process.  Maximizing your vitamin A consumption will give you great skin. But one must watch out to avoid an overdose.

The development of hair tissue and cells is highly stimulated by vitamin A. It helps the skin's glands produce sebum, an oily substance that hydrates the scalp and keeps the hair healthy. Lack of vitamin A in the diet can cause a lot of issues, including hair loss.

This fat-soluble vitamin can be found in foods like sweet potatoes, carrots, spinach, pumpkin, milk, eggs, and cod liver oil.

Vitamin C

This water-soluble vitamin is essential for healthy, youthful skin because it minimizes wrinkles and makes the skin supple. Skin damage can be prevented by vitamin C, which is an antioxidant. If you are deficient in Vitamin C, you may face hair loss.

Collagen is a protein component of the hair structure that strengthens hair follicles and assists in damage prevention. The formation of collagen requires vitamin C. Additionally, it helps the body's absorption of iron, a necessary mineral for hair development. It is usually found in food sources like spinach, peppers, citrus fruits, and kiwis.

Vitamin E

Vitamin E can save your skin by safeguarding it from pollutants and sun damage. Its antioxidant qualities prevent the body from releasing free radicals and delay aging. Additionally, it can repair damaged hair and make it glossy. It is commonly found in spinach, corn, nuts, and sunflower oil.

Apart from these 5 essential vitamins, Zinc, Iron and Vitamin D are also imperative for healthy skin and hair. Zinc helps the body produce its own natural oils, resulting in smooth skin and eliminating dandruff. Pumpkin seeds, cashews, spinach, mushrooms, and chicken to intake zinc are excellent sources of zinc.

Vitamin D has an important role in the production of hair. Iron is the medium to supply oxygen to the scalp and hair follicles. Both these nutrients are therefore essential for healthy hair and skin.

These nutrients might be lacking in your daily diet. Therefore the use of men's or women's multivitamins is a pretty good alternative to fulfill your intake of daily multivitamins.


One must strictly avoid consuming alcohol and smoking, as both are very harmful to the skin and hair. Also, excess heat damages the hair, hence setting the hair dryer to a cool setting, or letting it dry naturally is a wiser option.