The best supplements for hair and nails and their natural sources

Vitamins, elements, fatty and amino acids that affect the health and building of hair and nails:

Eating an integrated diet gives hair health and strength, because the lack of some vitamins and nutrients leads to hair loss, as proven by studies

There are many important nutrients and vitamins, the lack of which leads to the problem of hair loss, such as:

• Vitamin A
• Vitamin D
• The vitamin B group includes:
  • B1 (thiamine )
  • B2 (riboflavin )
  • B3 (niacin )
  • B5 (panthothenic acid )
  • B6 (Pyridoxine )
  • B7 (biotin )
  • B9 (folic acid )
  • B12 (cobalamin )
• Vitamin E
• Vitamin C
• Omega-3 (fatty acids )
• Amino acids (cysteine )
• Zinc
• The Iron
• Magnesium

Vitamin A:

Natural resources:

• Eggs
• Cheese
• Oily fish such as salmon, sardines, mackerel
• Milk and yogurt
• Liver ( it is not recommended to take it more than once a week to avoid a high dose of vitamin A )
• Spinach
• Islands
• Potatoes
• Mangoes
• Yellow plum
• Papaya

Daily dosage of dietary supplements:

• 600 microgram for women
• 700 microgram for men

Vitamin D:

Natural resources:

• Eggs
• Oily fish such as salmon, sardines, mackerel
• Liver ( not recommended for pregnant women more than once a week )
• Red meat;
• Milk and dairy products
• Mushroom or mushroom mushrooms

Daily dosage of dietary supplements:

• 10 micrograms and equal to 400 IU of vitamin D per day for adults

Vitamin B complex group:

Vitamin B1 (thiamine )

Natural resources:

• Peas;
• Nuts
• Bananas and oranges
• Liver
• Daily dosage of dietary supplements:
• 1 milligram for men
• 0.8 ml grams for women
• Vitamin B2 (riboflavin )
• Natural resources:
• Eggs
• Milk and yogurt
• Mushrooms and mushrooms

Daily dosage of dietary supplements:

• 1.3 ml grams for men
• 1.1 ml grams for women

Vitamin B3 (niacin )

Natural resources:

• Eggs
• Fish
• Meatballs
• Wheat flour

Daily dosage of dietary supplements:

• 16.5 milligram for men
• 13.2 milligram for women

Vitamin B5 (panthothenic acid )

Natural resources:

• Eggs
• Chickens
• Meatballs
• Mushrooms and mushrooms
• Liver
• Avocado

Daily dosage of dietary supplements:

• 200ml or less per day

Vitamin B6 (Pyridoxine )

Natural resources:

• Oatmeal
• Wheat germ
• Chickens
• Fish
• Peanut butter
• Soybeans;
• Bananas

Daily dosage of dietary supplements:

• 1.4 ml grams for men
• 1.2 ml grams for women

Vitamin B7 (biotin )

Natural resources:

• Milk
• Eggs
• Oily fish such as salmon, sardines, mackerel
• Almonds
• Peanut butter
• Avocado
• Bananas
• Berries

Daily dosage of dietary supplements:

• 30 micrograms for adults per day

Vitamin B9 (folic acid )

Natural resources:

• Broccoli
• Peas;
• Spinach
• Lobia
• Liver (not recommended for pregnant women more than once a week )

Daily dosage of dietary supplements:

• 200 micrograms for adults per day

Vitamin B12 (cobalamin )

Natural resources:

• Meatballs
• Eggs
• Milk
• Fish
• Cheese

Daily dosage of dietary supplements:

• 1.5 micrograms for adults per day

Vitamin E:

Natural resources:

• Nuts
• Seeds
• Vegetable oils such as sunflower, olive, soy and corn oil
• Wheat germ

Daily dosage of dietary supplements:

• 4 milligram for men
• 3 ml grams for women

Vitamin C:

Natural resources:

• Citrus fruits such as oranges
• Strawberries
• Broccoli
• Potatoes
• Peppermint
• Cabbage cabbage

Daily dosage of dietary supplements:

• 40 mg per day for adults from 19 years

Omega-3:

Natural resources:

• Fish and sea meat such as sardines, mackerel and salmon
• Nuts
• Seeds
• Vegetable oils such as flaxseed oil, canola, soy oil
• Cabbage cabbage

Daily dosage of dietary supplements:

• Researchers have not identified it yet

Amino acids (cysteine ):

Natural resources:

• Chickens
• Meatballs
• The fish
• Lentils
• Oatmeal
• Eggs
• Sunflower seeds

Daily dosage of dietary supplements:

• 500 mg per day for adults

Zinc:

Natural resources:

• Meatballs
• Oysters
• Bread
• Dairy products such as cheese

Daily dosage of dietary supplements:

• 9.5 mg per day for men
• 7 mg per day for women

The Iron:

Natural resources:

• Liver ( preferably avoided when pregnant )
• Red meat;
• Nuts
• Beans
• Soybeans;
• Lobia
• Hummus

Daily dosage of dietary supplements:

• 8.7 mg per day for men
• 14.8 mg daily for women from 19 to 49 years
• 8.7 mg per day for women over 50 years old

Magnesium:

Natural resources:

• Nuts
• Spinach

Daily dosage of dietary supplements:

• 300 mg per day for men
• 270 mg per day for women

One of the best dietary supplements that contains a full range of vitamins, elements, amino and fatty acids important for the health of hair and nails

• Arkopharm forcapil capsule and use it two capsules in the morning once a day for a month or as directed by the Attending Physician
• Vitabiotics perfect plus for hair, nail and skin care and use two capsules in the morning once a day for a month or as directed by the Attending Physician
• Beauty Jamez vitamins for hair and nails and use two capsules in the morning once a day for a month or as directed by the Attending Physician
• Activ lab biotin plus effervescent tablets and its use by dissolving one tablet a day in a glass of water for a month or as directed by the Attending Physician

Sources:

• https://www.medicalnewstoday.com
• Peppermint Oil Promotes Hair Growth without Toxic Signs – PMC (nih.gov)
• Hair Growth-Promoting Effects of Lavender Oil in C57BL/6 Mice – PMC (nih.gov)
• Rosemary oil and hair growth: Research, effectiveness, and tips (medicalnewstoday.com)
• Mayo Clinic: Biotin (Oral Route), https://www.mayoclinic.org/drugs-supplements/biotin-oral-route/description/drg-20062359
• https://www.nhs.uk/conditions/vitamins-and-minerals/
• Forcapil® Fortifier | Arkopharma