Top 5 Supplements for Healthy Looking Hair, Skin and Nails

Fuelling the body with a vitamin-rich diet and the right supplements is the perfect recipe for healthy skin, hair and nails. Here’s a list of some of the best supplements and a quick guide of what they can do:

  1. Selenium

A deficiency in selenium can hamper the hair’s ability to grow, leading to thinning and hair loss so by taking it as a supplement it can help to encourage hair growth. Many shampoos can contain selenium because it’s useful for preventing and eliminating dandruff too!

  1. Vitamin E

Vitamin E promotes healthy blood circulation, helping more oxygen to reach the surface of the skin, scalp and nail bed. It’s an antioxidant that heals skin damage, reduces the appearance of scars and wrinkles whilst feeding the nails, making them feel stronger and appear healthier.

  1. Vitamin B Complex

B-Complex Vitamins like Biotin and Niacin are perfect for restoring thickness and shine to the hair. They prevent hair loss and breakage as well as helping to thicken nail cuticles and brighten the skin.

  1. Omega 3 fatty acids

Found in oily fish, nuts and seeds, omega 3 fatty acids are a real superhero supplement. Great for boosting memory and promoting general wellbeing, they also provide the body with a rich source of moisture helping to nourish hair follicles and prevent brittle, weak nails.

  1. Vitamin D

Vitamin D repairs and rejuvenates the skin, helping it to look younger and feel softer. Its anti-inflammatory properties make it useful for treating skin damage, burns and stretch marks, as well as dry skin conditions like eczema and rosacea. Better yet, Vitamin D also stimulates hair growth.

Thick tresses, strong nails and glowing skin can be encouraged by taking a hair, skin and nails formula or a healthy hair complex, which incorporate a rich selection of vitamins and minerals in a single tablet.

Supplements for New Mums and Mums-To-Be

Pregnant women and new mums must take daily supplements to give their baby a healthy start in life. This reduces the risk of a baby developing deficiencies that could lead to developmental problems and ill health. Vitamins can also help boost energy levels and keep exhaustion at bay during pregnancy and beyond.

Here are the top three supplements that mums-to-be and new mums should include in their diet:

Folic Acid

Pregnant women and women who are trying to conceive should take a 400mg tablet of folic acid per day to prevent their baby from developing birth defects like spina bifida. The Department for Health advises that a daily supplement of folic acid should be taken up until a woman is 12 weeks pregnant at the very least. Foods that are rich in folates, such as beans, lentils, dark green vegetables and fortified cereals are useful for increasing folic acid intake during pregnancy. However, eating folate-rich foods is not a sufficient substitute to taking folic acid tablets. Some women, who have an increased risk of having a pregnancy that’s affected by a birth defect, may be advised to take a higher dose of folic acid by their doctor or midwife.

Vitamin D

Taking Vitamin D during pregnancy helps the body to regulate the levels of calcium and phosphate that are needed for a growing baby to develop strong and healthy bones. Although Vitamin D is made by the body through exposure to sunlight, it can be tricky to make enough during the winter time when daylight hours are significantly reduced. Low levels of Vitamin D can lead to weak bones and even rickets in some cases so it’s vital to take a regular supplement when pregnant and breastfeeding. Mums who choose to breastfeed can get all of the other vitamins and minerals they need for their baby through a balanced diet but a daily 10mg dose of Vitamin D is advised by doctors.

Iron

Some mums-to-be can develop an iron deficiency known as anaemia during pregnancy, which leads to tiredness, shortness of breath and a pale complexion. This condition is especially common among women who are expecting twins and triplets. A combination of eating iron-rich foods, such as dark green vegetables, eggs, dried fruit and meat, and taking iron tablets during pregnancy is an effective way to boost low levels of iron. Severe anaemia that’s left untreated during pregnancy can increase the risk of complications before and after birth so being monitored regularly by a midwife or doctor is vital.

Pregnancy can be a wonderful experience but it’s very important that mums-to-be take extra care of their personal wellbeing, as it can have a direct impact on the health of their baby. Reducing stress, relaxing, eating right and taking the right supplements, vitamins and minerals is vital to promoting a healthy pregnancy, labour and birth.

Sweet Dreams are Made of This… Supplements for Sleep

Sleep is as important as diet and exercise, so we’ve come up with a list of supplements that promote a restful night’s sleep and encourages relaxation. Stress and anxiety can prevent people from switching off at night, so supplements can help to kick-start circadian rhythms and gently ease the body into sleep.

Vitamin D

A deficiency in Vitamin D is linked to sleep disorders, like sleep apnea, that affect the amount and quality of sleep people get each night. The body manufactures its own Vitamin D using sunlight but when the days become short during winter, it becomes difficult to synthesise enough. Taking a supplement can improve the overall quality of sleep by reducing sleep disruption and insomnia.

5HTP

Also known as Griffonia Seed Extract, 5HTP helps to improve mood, reduce stress and combat anxiety. It’s perfect for inducing a calm and relaxed state before bed that seamlessly leads to a peaceful night’s sleep. Better yet, it can also help to control the appetite and trigger weight loss.

Magnesium

Lots of people have trouble sleeping after eating spicy and fatty foods that lead to acidic heartburn and indigestion. Magnesium neutralises stomach acids and reduces indigestion, helping to soothe the digestive system and encourage hydration. Plus it increases the efficiency of Vitamin D absorption, which in itself helps to fight insomnia and sleep apnea.

Theanine

Theanine is an amino acid found in green tea that has a calming and relaxing effect on the body. Studies have also shown that it can help people to achieve a better quality of sleep, so they feel well rested and alert when they wake up in the mornings.

Successful sleep habits

  • Going to bed and waking up at around the same time can help to programme the body into sleeping better.
  • Creating an environment that promotes relaxation by making sure the bed is comfortable, the room is warm and the lights are dimmed is essential.
  • Caffeine can hinder deep sleep, so it’s better to drink herbal tea like chamomile or a warm milk drink before bed.
  • Overindulging in food and alcohol in the evening can prevent people from getting a good night’s rest.
  • Switching off computer screens and turning off mobiles an hour before bed, relaxes the body and ensures that the bright lights don’t prevent the release of the sleep hormone melatonin.

Promoting healthy sleep habits and taking supplements that encourage the body to rest and relax is vital to maintaining a healthy and fit lifestyle for the long term. It’s difficult to do a good day’s work without a good night’s sleep.