If you believed the supplement claims of yesteryear, you’d think biotin is a cure for every hair, skin, and nail problem you face. And while there’s no reason to knock biotin — it is an important B vitamin found in foods like eggs, milk, fish, seeds, and nuts — it’s not the end-all-be-all of supplementation. An overemphasis on the benefits of biotin may have caused some to overlook other key nutrients that can help support hair growth, healthy and strong nails, and clear skin.
Cesar Sauza, a registered dietitian and nutritionist at Healthcanal.com, says — no offense to biotin — but this is actually the best supplement to take for healthier hair, skin, and nails.
Omega-3 Fish Oil
Omega-3 fish oil- Fish oil is arguably the best supplement for healthier hair, skin, and nails, Sauza says, and the proof of this is in its undeniable nutritional benefits. “Fish oil is rich in omega-3 DHA and EPA, both of which are only found in abundance in fish and seafood; non-animal sources of omega-3 contain other types like ALA,” Sauza says. “Omega-3 is an essential fatty acid, meaning we need to obtain it from our diet however the average individual does not eat enough fish per week to meet omega-3 needs.”
What Does The Evidence Say?
Omega-3 is an antioxidant that can help prevent skin aging and damage, Sauza explains — and research backs up the idea that it’s a good one for healthy hair, skin, and nails. “Evidence has shown it increases wound healing and can be beneficial in skin-related conditions, this is why daily supplementation can help with wrinkles or skin spots,” Sauza says.
As far as hair benefits go, omega-3 helps our scalp produce oils that prevent dryness and keep hair strong and healthy, according to Sauza. “Since omega-3 is anti-inflammatory, it helps decrease inflammation at the cellular level across our entire body including our skin, hair, and nails.”
Omega-3 helps the nails specifically by hydrating the nails and promoting healthy growth, keratin production is higher when we consume adequate omega-3, Sauza says.
The recommended daily dosage of both eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), which make up the most important components of omega-3’s is between 250 and 500 mg. In addition to getting omega 3’s from fish, it can also be found in nuts and seeds like flax seeds.
What are the limitations of biotin?
Remember: this advice doesn’t discredit biotin as an important nutrient for your hair, skin, and nails, but there are limitations to taking this vitamin that should be known.
“The limitations of biotin are it does not make up for a poor-quality diet, and taking a biotin supplement with a diet high in sugar and processed foods is not addressing the cause of unhealthy skin, hair, or nails,” Sauza says. “An individual that maintains a healthy diet for many years usually does not suffer from hair, skin, or nail issues; as a society, we tend to jump to supplements or medications rather than improving our diet. Our body needs a diet rich in whole foods including a variety of fruits and vegetables and high-quality proteins for biotin to work for us, in many cases a supplement would no longer be necessary since biotin is naturally found in many whole foods.”
