When you think of summer, do you think of long, luscious locks blowing in the wind? Then it’s not too early to add a boost of shine and luster to your gorgeous mermaid waves. It’s not just about getting a trim and undergoing moisture-infusing treatments; it’s about the nutrients, too, which is why what you put into your body matters. Here are five supplements to take for healthy and more glamorous hair.
Biotin is a B vitamin found naturally in foods like peanut butter and bananas that supports your hair as well as your skin, nerves and digestive track. A biotin deficiency detracts from the overall luster and health of your hair, but can also cause metabolic and digestive issues. A daily biotin supplement like Natrol Vitamin B-12 will not only assist you in having gorgeous hair for summer, but it’s also likely to boost your nail growth, metabolism and natural glowing skin. The recommended daily intake of biotin is around 3 mg.
An iron deficiency can lead to a plethora of health issues, including a lack of energy and dull, thin, dry locks. If you also find that you have brittle nails, this may point to an iron deficiency. Boost your daily iron intake with foods like spinach, oysters and cashews, which will also contribute to your skin’s glow by activating B vitamins. Visit your doctor to find out if you have an iron deficiency before taking a supplement like Rainbow Light (18 mg a day is recommended).
Omega-3 Fatty Acids
We’ve heard it before: the Omega-3 fatty acids found in fish like salmon are amazing for our health. Well, it turns out that these fatty acids are also amazing for our hair because they regulate our body’s oil production. This leads not only to shinier locks, but also bright, moisturized skin. If we haven’t sold you on Omega-3 fish oil supplements yet (like Dr. Tobias), you should know that these fatty acids will also help to keep your scalp from flaking. The recommended dose is 500 mg per day.
Vitamin E, a powerful antioxidant that helps your body fight free-radical damage, will thicken your hair and prevent fine lines on your skin. You can easily stock up on Vitamin E by adding avocado, olive oil and wheat germ to your diet, or you can take a 15 mg daily dose of a supplement like Kirkland Signature Vitamin E.
A zinc deficiency can lead to dandruff and hair loss, two of the worst possible scenarios for your wind-blown summer look. Zinc, a mineral that promotes cell reproduction and tissue growth, plays a role in the oil-secreting glands attached to our hair follicles. You can find zinc in foods like seafood, poultry and eggs. Or take a zinc supplement like Now Foods—8 mg per day is ideal.
There you have it, you (soon-to-be) luscious-locked fox. Supplement up in the right way, and you’ll enjoy wind-blown beautiful hair all summer long!