Hair, Skin & Nails: The Complete Guide

• Hair, skin, and nail supplements are typically taken orally in the form of tablets, capsules, or gummies.
• In the stomach, the supplement is broken down by stomach acid and digestive enzymes, releasing the nutrients.
• The nutrients then move into the small intestine, where further digestion occurs, and the majority of absorption takes place.

• Biotin (Vitamin B7) is absorbed in the small intestine through a sodium-dependent multivitamin transporter (SMVT).
• Vitamins A and E are fat-soluble vitamins absorbed along with dietary fats in the small intestine. They are incorporated into chylomicrons and transported through the lymphatic system before entering the bloodstream.
• Collagen peptides are broken down into smaller amino acids and peptides in the stomach and small intestine, which are then absorbed into the bloodstream.
• Once absorbed, these nutrients are distributed throughout the body to various tissues, including the hair, skin, and nails.
• The nutrients are utilized in various metabolic processes, such as collagen synthesis, keratin production, and antioxidant defense mechanisms, which contribute to the health and appearance of hair, skin, and nails.

• Water-soluble vitamins, such as biotin, are excreted in the urine when consumed in excess.
• Fat-soluble vitamins, like vitamins A and E, are stored in the liver and adipose tissue. Excess amounts are excreted through the feces.
• Collagen peptides and amino acids that are not utilized by the body are metabolized and excreted through the kidneys.
• Omega-3 fatty acids are incorporated into cell membranes and can be stored in adipose tissue. Excess amounts are metabolized and excreted through the skin, kidneys, and feces.

Capsules are a convenient and easy-to-swallow delivery method for supplements that provide a pre-measured dose. They are particularly beneficial for individuals who may not enjoy the taste of the supplement in its natural form or when taken as a powder or liquid. Capsules are also portable and discreet, making them easy to take while traveling or on the go.

One of the main advantages of capsules is that they eliminate the need for measuring doses, which can be time-consuming and may lead to inconsistencies in dosage. The pre-measured nature of capsules ensures that the individual takes the same amount each time, making it easier to monitor and maintain a consistent supplementation routine.

Tablets are a convenient and easy-to-swallow form of supplement that offers a pre-measured dose. They eliminate the need for measuring, making them ideal for those who find measuring doses inconvenient. Tablets are also portable and discreet, allowing for easy consumption on the go.

One of the main benefits of tablets is their ease of use. They can be quickly swallowed with water, making them a simple and efficient way to incorporate supplements into a daily routine.

Soft gels are a type of capsule that contains a liquid form of the vitamin or supplement. They are easy to swallow and provide a pre-measured dose. Soft gels are known for their fast absorption rate, as the liquid content is quickly released and absorbed by the body.

This delivery method is particularly beneficial for individuals who have difficulty absorbing nutrients from traditional pills. Soft gels are also easy to digest and gentle on the stomach, making them a good choice for those with sensitive digestive systems. However, it's important to store soft gels properly, as they are more susceptible to degradation from heat and light compared to other delivery methods.

Chewable supplements are a convenient and enjoyable delivery method, particularly for those who have difficulty swallowing pills. They come in various flavors, making them more palatable and easier to consume. Chewables are often formulated to provide a pre-measured dose, ensuring consistent intake.

Chewable supplements are a good option for children or adults who prefer a tasty alternative to traditional pills. However, some chewable supplements may contain added sugars or artificial flavors, so it's essential to read the ingredient list carefully and choose a reputable brand.

Powdered vitamins and supplements offer versatility in consumption. They can be easily mixed into various beverages or foods, such as smoothies, juices, or yogurt, allowing for customization based on individual taste preferences. Powders are often more economical compared to other delivery methods, as they typically provide a larger number of servings per container.

They also allow for flexible dosing, enabling individuals to adjust the amount consumed according to their needs or as directed by a healthcare professional.

However, measuring the correct dose of powdered supplements requires the use of a scoop or scale, which may be less convenient compared to pre-measured options like tablets or capsules.

Liquid extracts are a concentrated form of a supplement that offer fast absorption and flexible dosing. The liquid form allows for quick absorption into the bloodstream, potentially leading to faster effects compared to capsules or tablets. The dropper enables precise dosage adjustments, making it easier to tailor the amount consumed to individual needs or as directed by a healthcare professional.

Liquid extracts may also provide enhanced bioavailability, as some may contain additional compounds or solvents that improve the absorption and utilization of the active ingredients in the body. However, they may have a strong taste that some individuals find unpleasant, and they require careful attention to dosage to avoid consuming too much of the supplement.

Proper storage is essential to maintain the quality and potency of liquid extracts, as exposure to light, heat, or air can degrade the active ingredients over time.

• Individuals with thinning hair, brittle nails, or dry, dull skin: Those experiencing signs of poor hair, skin, or nail health may find that supplements help to improve the strength, texture, and appearance of these tissues.
• Individuals looking to support overall hair, skin, and nail health: Even without specific deficiencies or concerns, some people may choose to take supplements as a proactive measure to maintain healthy hair, skin, and nails.
• People following restricted diets: Individuals following restricted diets, such as vegans or those with food allergies, may lack essential nutrients in their diet and can benefit from supplementation to ensure adequate intake.
• Adults with diagnosed nutrient deficiencies: Individuals who have been diagnosed with nutrient deficiencies that affect hair, skin, or nails may benefit from taking supplements to correct these deficiencies and support overall health.

• Children and adolescents: Children and adolescents should not take these supplements unless recommended by a pediatrician, as their nutrient needs differ from those of adults, and excessive intake of certain nutrients may be harmful.
• Pregnant or breastfeeding women: High doses of vitamin A (often in the form of retinol) can cause birth defects, and excessive vitamin E may negatively affect pregnancy outcomes. Omega-3 fatty acids should be taken only as recommended.
• People with pre-existing medical conditions: Individuals with pre-existing medical conditions, such as kidney or liver disease, should consult a healthcare professional before taking supplements, as some ingredients may interact with their condition or medications.