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Although there are a huge number of vitamin supplements out there designed to help improve your skin, nail, and hair growth, the vast majority of them contain massive amounts of biotin. It’s almost impossible to find a good multivitamin supplement without mega-dosing on biotin.
Although very safe in high amounts, some people can experience side effects such as acne breakouts and increased body hair growth.
However, while almost no multivitamin excludes biotin, there are some available which contain no more than 30 mcg (100% RDA). This is far less than the many hair and skin supplements, which can have as much as 5000 mcg!
Aside from using supplements, I recommend you also check out my guide on improving hair growth.
Since we all need biotin to be healthy (it’s essential), I have found one multivitamin which has the bare minimum required to stay healthy. And you could even just take half a serving and that will supply you with 50% of your recommended daily allowance. Sounds perfect, right!?
What’s the problem with biotin?
Biotin is very well known for causing cystic acne in some people. This side effect can go away over time with continued use, but it’s pain and nobody wants to go through it.
Fortunately, taking zinc supplements is one of the ways to prevent acne breakouts. It’s been discussed for years on hair forums, but this information is not that well known.
You can read about my battle with acne and how zinc cured it here.
Top hair, skin, and nail supplement picks
Below are some of the top supplements that I recommend you try out. You can take them together for the best results.
#1. Naturelo daily supplement for women – Designed for hair, skin, and nails
While it does contain biotin, it only contains 100% RDA. That means it contains no more and no less than what you need to remain healthy.
This is what sets it apart from almost every other hair supplement out there. And that’s why it’s far less likely to cause any side effects.
I highly recommend giving this one a try.
It’s very well balanced and contains a reasonable amount of zinc, which can be highly effective at preventing acne breakouts from biotin and hair loss associated with zinc deficiency.
The supplement also has a blend of organic fruits and vegetables which provide important phytonutrients that can improve health.
#2. Tocotrienol (vitamin E) for skin health and hair loss
Vitamin E is an extremely important nutrient for combating free radical damage which can destroy collagen and cause hair loss. Tocotrienols are between 40 to 80 fold better than standard tocopherols in most multivitamins.
Tocotrienol supplements have been proven in clinical studies to help stimulate hair growth and reduce male pattern baldness caused by DHT. One study showed that hair count was increased by up to 50% in just 8 months after men started taking tocotrienols! .
This supplement is also not just for men. Women can also suffer hair loss from excessive androgens as they get older, which leads to general hair thinning.
Tocotrienols are a unique type of vitamin E which is extremely difficult to get from the diet alone.
#3. Vitamin D3 and B12 supplement
If you’re a vegetarian or vegan, getting enough B12 is extremely important to maintain good skin and hair growth.
Getting enough vitamin D is also very important. One of the main causes of thinning hair in men and women is vitamin D deficiency.
And unfortunately, even people living in sunny areas of the world can experience it due to working in the office and simply not going out and getting enough sun exposure on their skin
This vegan supplement contains 1000 IU of vitamin D3 from lichens (plant-based) and 250 mcg of vitamin B12.
#4. Vegan CoQ10 for men and women
As we get older, levels drop, and this can cause the aging of the skin and hair follicles.
Studies have found that Q10 not only helps reduce signs of aging in the skin, but can also stimulate gene expression of different keratins, particularly in those which are reduced with age .
CoQ10 is also widely used in skin and hair formulations. So you might want to consider using an enriched-Q10 hair care product along with this supplement.
Essential nutrients for hair, skin, and nails
To look your absolute best, you need to provide your body with the best possible nutrition.
You are what you eat, as they say.
Most of the nutrients should come from your diet, but many of us take supplements, as they can help improve our complexion, speed up hair growth, increase shine, and make hair stronger.
Which nutrients should we be taking?
The following nutrients have been identified to be important and also ones that many people lack in their diets.
- Vitamin A
- B Vitamins
- Vitamin C
- Vitamin D
- Vitamin E
Some people can be susceptible to multiple deficiencies which can lead to brittle nails, dull skin, and poor hair growth.
For example, people who are vegetarian or vegan can be low in zinc, iron, iodine, B vitamins such as B12, B6, and also low in vitamin D. A deficiency in any one of these can significantly slow hair growth. I wrote an article about growing long hair after going vegan that I recommend you read (even non-vegans might find it helpful!)
Many hair supplements contain these nutrients as well as phytonutrients, probiotics, and omega 3 fats which can also help give you even more of a boost.
Frequently asked questions
These are some of the common questions people ask around forums, as well as messages I’ve received regarding hair and skin vitamins.
How long after I start taking the supplements will I notice an improvement?
Improvements won’t normally happen overnight but can take many weeks or months before you see a significant improvement.
Hair has to go through cycles where it grows, rests, falls out, and starts growing again. It’s often the case that weak hair will fall out and be replaced by stronger hair within a few months’ time. This is commonly seen in people who are fighting hair loss.
Skin improvements will be seen much more quickly. Skin cells rapidly divide and you should notice an improvement within a month.
Can I take multiple supplements together?
The supplements listed here can be taken together and there are no contraindications. If you are taking other supplements, read the labels to make sure you are not overdosing on any vitamins.
If you’re not vegan, the B12 and vitamin D3 may not be necessary.
What if I develop side effects from the supplements?
These supplements contain natural ingredients that you can get from your diet but in larger amounts. One common side effect of multivitamins is your urine may become bright yellow.
This is harmless and due to the high amount of B vitamins that get passed into the urine
Always read the ingredients if you are allergic to some foods and common allergens.
I’m not noticing an improvement after taking the supplements
If you’re experiencing skin, hair and nail problems that are not improving after taking supplements, you should speak with your doctor to identify any potential causes.
Focus on making sure your diet is healthy and use supplements to make up for any shortcomings of your diet.
A healthy appearance is something that we all strive for. Vitamin supplements designed to improve the health of our hair and skin can make a big difference when used together with a healthy diet.
Finding vitamin supplements without biotin is extremely difficult, however, multivitamins like Naturelo provides no more than the recommended daily allowance, and is therefore very unlikely to cause the same problems high dose biotin supplements can cause.