What kind of vitamins should I take for my Skin, Hair & Nails?
In the office I am frequently asked, “What kind of vitamin will help my condition?” To be honest , I am not a real vitamin fanatic. So, what you read here is the bare bones of suggestions. I am sure others will have a lot to add, but this is a list of things that have the most scientific evidence. From B vitamins to a fern extract, learn what vitamins are on the top of my recommendation list.
A Good Multivitamin Just Because – There are a ton of conditions of the skin that are impacted by vitamin and mineral deficiencies. Scurvy, urticaria, cheilitis, pellagra, and alopecia just to name a few. Unless your diet is perfect, most can benefit from a good daily multivitamin. I take a simple One a Day Women’s Vitamin.
Biotin for Strong Hair and Nails – Biotin is one the most common vitamins patients think of for hair and nails. Biotin is the B7 vitamin that is most recommended for hair and nail growth. It is available over the counter in hundreds of products. The Recommended Daily Allowance (RDA) for biotin is 30mcg (micrograms). Most multivitamins do not contain the RDA, so often a separate biotin or “hair and nail” supplement may be helpful. Biotin is a water-soluble vitamin, so any excess is excreted in the urine, and super-high doses of biotin essentially make expensive bright yellow pee. Despite its widespread use and recommendation, there is little actual scientific evidence that biotin is effective outside of true biotin deficiency which is rare. It is, however, safe, inexpensive, and anecdotally effective, so I take an “it won’t hurt” position. Because biotin “strengthens” hair it will take at least six months to see a noticeable change in the hair. It is important to note that biotin WILL NOT affect the hair cycle like Rogaine to encourage actual hair growth.
Niacinamide to Reduce Skin Cancer Development-. There are eight B vitamins in all. Vitamin B3 is niacinamide aka nicotinamide. Niacinamide is available over the counter, and the Recommended Daily Allowance (RDA) is 20mg. Vitamin B3 can be found in the diet in legumes, cereals, meat, fish, eggs, and milk. In skin cancer prevention the dose studied in clinical trials was 500mg twice a day. Because niacinamide is a B vitamin, the excess is excreted in the urine. Scientific studies in patients who had a history of having lots of skin cancers showed a 25% reduction in the development of Basal Cell Carcinoma (BCC) and Squamous Cell Carcinoma (SCC) in the first year of taking niacinamide. There are ongoing studies to determine if niacinamide reduces the incidence of melanoma as well. In large clinical trials, the vitamin was well tolerated with no significant adverse side effects. To learn other ways to reduce skin cancer development, see our article below.
Polypodium Fern Extract to Reduce Sun Sensitivity – Polypodium leucotomos is a fern from South America. It has been investigated for treating skin disease and skin cancer for over 30 years, starting with Dr. Fitzpatrick at Harvard Medical School in the 1990s. Polypodium extract includes chlorogenic acid, coumaric acid, vanillic acid, caffeic acid, and ferulic acid. This natural extract is packed with antioxidant properties that help maintain your skin’s ability to protect itself against the aging effects of free radicals. Many patients who have a history of sun sensitivity find this supplement a lifesaver, reducing severe reactions to the sun. While it does not entirely substitute for sunscreen, it is a great alternative for those stubborn family members who refuse to use sunscreen. Heliocare was the first to market and is available on amazon. Sunisdin is available in the Spring Boutique, with 480mg if Polypodium extract per capsule. It also contains an advanced combination of other antioxidants: Vitamin C, D, E, selenium, Lycopene, Lutein, Grapeseed, and Green Tea Extracts My family all take this on our days where we spend lots of time outdoors. One capsule protects all day. It’s not a substitute for sunscreen, but it really fills in the “gaps” in sunscreen use. It’s simple and easy. Anecdotally, I also have a lot of patients with a history of sun sensitivity and “sun poisoning” who find this supplement extremely helpful in reducing their sensitivity to the sun!
Vitamin D for general skin health – A vitamin D supplement is often recommended by dermatologists as a safer alternative to getting Vitamin D from the sun. Vitamin D can generally be obtained in three ways, food, supplements, and sun exposure. In foods, Vitamin D is found primarily in fatty fish, eggs, cheese, fortified dairy, and wild mushrooms. YUM! The Recommended Daily Allowance (RDA) is 400-800IU. But of course, everyone’s favorite way to get Vitamin D is through sun exposure. People often ask me how long and how much sun exposure is needed to maintain healthy Vitamin D levels. This can be affected by many factors: time of day, where you live, the color of your skin, and the amount of skin you expose. Regarding Vitamin D synthesis, the most effective exposure would be your whole body at noon on the equator. Not practical. The recommendations are all over the place, but what we do know is that UVB rays are required for the body to convert cholesterol in the skin to Vitamin D. Some studies suggest that 5-30 minutes of sun exposure at midday is enough to allow sufficient Vitamin D synthesis. However, all UVB exposure also damages the skin increasing the lifetime risk of skin cancer. There is no possible way of increasing Vitamin D levels through sun exposure without also increasing the lifetime risk of skin cancer, so we recommend a daily Vitamin D Supplement as a safer alternative.
So, head to your favorite vitamin shop, Amazon, or the Spring Boutique, and stock up on a healthy dose of vitamins to keep your skin, hair, and nails going strong!
To Learn More About these topics, check out our prior posts.
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