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Wed Jan 24, 2007 8:16 am  |
| Its called California Natural Hair,its a red pill $5 for 30 pills.Rexall also makes one that is for skin hair and nails,it actually has a lot more ingredients so it may be better than calif. Natural.Its 7 at Walmart too.I just wanted more hair not superfast growing hair because I do not like dying my hair every 6 or 7 days,what a pain. |
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Fri Jan 26, 2007 3:42 pm |
Since I don't know your specific issues/needs - heres some general info.
This is a general recommended supplement amount from a number of sources for good skin and hair health. Hair only is at the bottom, but read all the info so you understand why you may or may not take a suppliment and how much. Start at the lowest levels, and slowly work up if needed.
This is not a medical treatment or diagnoses. Please use your judgment in deciding the best option for you personally, and discuss all supplement/medical concerns with your Dr or Pharmacist, Nutritional adviser. Of course best results are always obtained when you can meet your nutrient levels with your diet, and healthy eating. But for many people that is not easy.
One may not need all these supplements, I do not take all of them. But I do take many of them.
Your amounts differ, based on your individual needs and health and lifestyle.
You can read about each individual supplement here, as well as side effects, suggested amounts, treatments, benefits etc.
http://kroger.staywellsolutionsonline.com/IntegrativeMed/NSHerbs/Splash.pg
All supplements are within “safe” non-toxic ranges, for normal healthy individuals. However everyone differs and you may find you do better with different or lesser amounts based on your individual needs and body reactions and health concerns. Use common sense. If you feel a supplement it not setting well with your system, adjust dose as needed. This is just a GUIDE. Adjust for your situation and based on advice from your healthcare provider, who knows your needs.
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Healthy Hair, Skin and Nails – overall
Start with a good mulit with 100% of all required nutrients. Most nutrition experts feel “two a day” multis tend to be better then “one a days”. They are better absorbed into the system, and provide a more complete rounded range. Take what you feel is appropriate for your needs.
Keep in mind the RDA amounts in most Multi vitamins are simply the "minimal" suggested amounts one takes to prevent major deficiency diseases such as scurvy, rickets etc. This is not the "suggested" range for good complete full body or optimal health - just the minimum you must have.  They are not the toxic "cut off" threshold limit.
Taking doses above the RDA is fine within reason, as long as you don't get to mega dose range on a few select vitamins. The supplements below will not take you into Megadose range if you take as noted. The link at the Kroger site gives you exact "to high" amounts where they apply, which is only on a select few fat soluble vitamins. (A, D, E and K)
Other vitamins are water soluble, which means excess passes in the body’s urine system, assuming you have normal functioning liver and kidneys and drink adequate water amounts.
Mega doses of any one supplement can effect the way the body absorbs and reacts with others, so an overall balance is best. But that does not mean equal amounts of each. Rather a well rounded level of each. Megadoses are doses beyond the suggested ranges I list in each supplement description.
Personal tolerance levels can very based on your age, health, diet, habits, and other conditions, so use common sense. You will see the individual vitamin descriptive links at the healthnote Kroger sites tell you side effects, and what they are. Simply stopping or lowering your dose as needed will resolve the issue. After age 30 the body is less able to assimilate many nutrients, which makes supplementation even more necessary for many people to maintain healthy levels.
I personally like GNC Ultra Mega Women’s Multi. This is available with and without iron, depending on your needs and age.
The GNC Women’s Ultra Mega, has a number of beneficial anti-oxidants added with the standard vitamin blend which makes it a good choice.
The NSI supplements are excellent.
There are many good “hair vitamins” around. Some better then others. I personally feel GNCs Ultra Nourish Hair is one of the best ones, with good supplement levels of needed items, at a cost effective price. If you have a GNC gold card you will save 20% the first week of every month at GNC stores or at Drugstore.com on GNC products.
My vitamin base is GNC UltraNourish Hair and Women’s Mega Multi. So I do not add extras of other supplements unless I list that I add more. Adjust based on your needs and other supplements.
Your basic supplements should have the following, or you can add on as needed.
Start with the following base in your Multi:
Vitamin A – 5000 to 10000 IU/daily is good. At least 50% should be from beta carotene, especially if total vit A is higher then 5000 IU. This prevents any risk of “to much” since the body will not convert Beta Carotene to Vit A if unneeded. Synthetic beta-carotene has now been tentivly linked to increased risk of lung cancer in smokers. Until more is known, smokers should avoid beta-carotene supplements.
If you are taking Accutane, avoid any vit A supplements, unless discussed with your Dr.
Vit A prevents Dry flaky skin, reduces lines, wrinkles, anti aging, helps reduce stretchmarks, and acne. Many with acne have low vit A levels. Magadoses are unneeded. Up to 25,000 - 30,000 IU a day is safe. Those over age 65, with liver dsease should limit supplements to 15,000 IU per day. 10,000 IU or less is recommended for women who may become pregnant. Topical use is also helpful. I do not add extra.
B Complex- Necessary for healthy skin, hair and nails and all body cells. All are water soluble. They include thiamine (vitamin B1), riboflavin (vitamin B2), niacin (vitamin B3), pantothenic acid (vitamin B5), pyridoxine (vitamin B6), biotin, folic acid and the cobalamins (vitamin B12). You do not need equal amounts of each. They all perform different functions, and some work together. I do not add extra Bs in my supplients as the two GNC products I take cover them well enough for my needs. Most multis have these, though you can add extra if your health needs them.
B-1, Thiamine - is good for ridding body of toxins, and antioxidants activity. Help all cells to function, good for nerves. Recommended dose 10 - 50 mg up to 100 mg 3 times a day.
B-2, Riboflaven – healthy hair, skin and nails, helps treat acne. 10 to100 mg 3 times a day.
B-3, Niacin – helps with moisture retention, skin exfoliation, and acne. 20-100 mg, Up to 200 mg 3 times a day.
B-5, Pantothenic Acid. Moisture retention in skin, exfoliation, sensitive skin. Treatment doses at 10 to 250 mg 3 times a day.
B-6, Pyridoxine – immune system function, antibody protection. 50 -100 mg 3 times a day."Vitamin B6 was studied by a Pennsylvania doctor and reduced symptoms of acne by 50% -75% in adolescent girls with menstrual difficulties."
B-12, Cyancobalmine – for overall skin health, cell division, Important for vegetarians. Found in meat. If you eat meat usually a suppliment is not needed. 5 -100 mg
Vitamin C – (Asorbic Acid) Collagen production, protects from and helps repair sun damage, reduces under eye circles, aides in wound, skin and acne healing, inhibits melanin production (which cause dark sunspots), helps with eczema, psoriasis. An antioxidant, good topically and internally. Dose ranges are 1000 to 1600 mg - 3 times a day. I recommend a minimum of 1000 mg once a day, if optimal skin health is your goal. I add an extra 1000 mg on with my two GNC supplements. Which gives me a total of 1500 mg throughout the day. If you take over 1000 mg at a time, spread dose throughout day for best absorption.
Vitamin D – antioxidant, anticarcinogen. 400 to 1000 IUs a day recommended. Avoid Mega doses. Can be used topically. I do not add extra.
Vitamin E – rehydrates skin, prevents inflammation, protects from UV damage, reduces rough, dry skin. Helps skin healing. Antioxidant. Also works topically. Avoid Mega doses.
100 to 800 IU a day. At least 400 mg daily for anti aging. I do not add extra.
Vitamin K – helps with under eye circles and healing of bruises, excess bleeding diseases. 65 to 80 mcg per day. Avoid Mega doses. I do not add extra.
Calcium – 1000 to 2000 mg I add extra here, for my personal needs related to blood pressure issues.
Magnesium – 500 - 600 mg I add extra here, for my personal needs related to blood pressure issues. Should be 50% of your calcium dose.
Copper – 2 to 4 mg, very beneficial to skin, scarring and healing. I do not add extra, as my two GNC supplements give me 4 mg.
Alpha-lipic Acid (ALA) - Antioxidant, works well with other antioxidants giving an combined “synergy effect” (causing each antioxidant to function better when combined, then each one does singly) Works topically or orally. 30 to 200 mg daily. The "R" form is more concentrated, so 100 mg of ALA-R is equal to 200 mg of ALA.I do not add extra
Chromium – Helps fight acne and reduce skin infections. Stabilizes blood sugar. Many with chronic acne have unstable blood sugar. 150 - 200 mcg daily. I do not add extra
Selenium - coupled with vitamins A and E, can also reduce the severity of acne and lessen scarring. 200 mcg. In my multi, I do not add extra.
Zinc – helps promote skin healing, reduces scarring, and acne, treats eczema, and psoriasis. 60% of acne sufferers notice improvement with added zinc. A lack of zinc has been shown to increase the production of male hormones, which can cause acne. An antioxidant. 7 – 30 mg daily. I do not add extra
These will give a good basic foundation for your program. From there you can optionally add on other individual supplements below as needed for your situation.
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Optional but recommended Add-on Supplements
In most cases a multi alone will not give enough extras for optimal skin, hair and nail health. This is especially true after age 30 when the body is less able to maintain nutritional status from foods, and less able to absorb nutrients. Many systems decline with age, that can be helped with supplementation.
MSM methylsulfonylmethane – 1000 to 4000 mgs total a day. Divide into 1000 mg doses or less for best absorption. Ultra Norish Hair contains 500 mg. (I add 2500 to 4000 mg extra)
Silica – antioxidant, helps skin , hair, joints, good for soft shiny hair. Ultra Nourish hair contains 1 mg. You can add an addition 500 mg/day for soft shiny hair. Often found in Horsetail supplements.
Omega 6, GMA, Gamma Linolenic Acid - one of the important EFAs or Essential Fatty Acids. Helps reduce PMS, clears up eczema, helps skin glow, minimizes finelines, reduces cholesterol, helps with metabolisium, helps dry skin hair and nails, good for straw-like hair, or over oily hair and skin, an anti-inflammatory, arthritis aide, and blood thinner, and blood vessel dilator. It can be found in Evening Primrose Oil, Borage Oil, or Black Current Seed oil. Borage oil is the richest and recommended source of GMA.
I take 500 mg Borage oil daily. Recommended ranges are 500 to 3000 mg daily.
Omega 3, Fish Oils – contain eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA); both are omega-3 fatty acids. Most fish oil supplements are 18% EPA and 12% DHA, or a total of 30% omega-3.
EPA and DHA are anti-inflammatory, and help with many disease conditions, both mental and physical. They help balance the Omega 6, which are found in vegetable oils, If miss balanced one can have difficulty with stress and anxiety.
Both Omegas are needed, because the body needs both together to function well.
The are necessary for overall health of body, skin and hair. Can help body produce less oil for those with over active oil production in skin and scalp. Treats acne, eczema, and psoriasis.
Research published in the Journal of American Academy of Dermatology shows that Essential Fatty Acids (EFA) can help hormonal imbalances that lead to acne, since people with certain forms of acne have been shown to have deficiencies of EFA.
One should take at least 1000 to 5000 mg a day or more, depending on needs. I take 5000 a day, because I have borderline high blood pressure, and oily skin. I take three 1700 mg caps a day. You can take them together or spread out. If you have fish burps – take them in lesser amounts with meals, gradually working up to higher doses. The “burps” usually stop after two weeks.
Flaxseed oil is a source of Alpha-linolenic acid, which can be converted by the body into EPA and DHA. But the body can only convert to a limited extent, and you get much less actual EPA and DHA per pill. So I personally recommend Fish oil for best results.
For those who wish to replace fish oil with flaxseed oil, research suggests taking up to ten times as much ALA as EPA.20 Typically, this means 7.2 grams of flaxseed oil equals 1 gram of fish oil. However, even if taken in such high amounts, flaxseed oil may not have the same effects as fish oil. But, flaxseed oil will not cause a fishy-smelling burp (a possible side effect of fish oil).
Biotin – a water soluble B vitamin. A great booster of hair and nail growth. Also effective for acne, and slow healing skin. It also helps for stronger hair. Dermatitus, depression, hair loss, anemia, nausea, stomach and intestinal disease, alcoholics, can all benefit from increased Biotin.
Levels vary based on “your” needs. Suggested ranges are 1000 to 5000 mcg daily. 2500 mcg daily is needed for stronger nails. To much Biotin can cause acne, so bump dose down if you get breakouts within one to two weeks of increasing doses. Ultra Nourish Hair contains 1200 mcg of Biotin. Mega Multi contains 300 mcg. I take an additional 1500 of Biotin a day. (3000 total)
Protein – You need it for strong hair and healthy skin. Protein will help your entire body. One protein shake daily, of 22 gr of protein is an excellent place to start.
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Benificial Antioxidants.
Some of the supplements above that are normally a part of standard multi vitamins are also antioxidants. Antioxidants help the body deal with cell damage related to stress, UV exposure, poor lifestyle habits, poor diet, aging, harsh skincare products etc. By help the tissues handle this type of stress better, the skin ages better and looks younger for longer.
Following are Antioxidants recommending by many skincare experts to provide Anti-aging benefits.
GNC Womens Ultra Mega carries some of these, though one may prefer higher doses based on individual needs.
NSI Vegetable and Berry Blend products will add many of these.
Tocotrienols, part of the Vitamin E family. 35-75 mg.
Lutien – 20 mg
Lycopene – 5 mg
Grape Seed Extract – 50 mg
Vegetable Extracts – 1000 – 2000 mg
Melatonin – 1 to 3 mg at bedtime for sleep issues
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Other Anti Aging supplements commonly recommended.
Not usually in multi vitamins.
Ginkgo Biloba – 60 mg daily (brain and nerve function)
N-acetyl-carnitine – 0.5 to 1000 mg (brain and nerve function)
Choline/Inositol – 1000 – 2000 mg (brain and nerve function)
Saw Palmetto Oil - reduces DHT production which is related to hair thinning and hair loss. 80 to 160 mg.
Glucosamine Sulfate – skin and joint health 500 to 1500 mg
Chondroitin Sulfate – skin, muscle and joint health. 400 to 1200 mg
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Hair Health:
If your main concern is hair health, focus on the following:
A Good Multi Vitamin One that you can tolerate, that meets your needs on the basics.
Protein – at least 22gr of protein a day added to diet in a drink or protein rich foods and cereals, soymilk (Kaschi Go Lean Crunch, Special K High Protein etc) Helps hair growth speed, thickness, strength
Biotin – growth speed
MSM – slows shed, speeds growth, increases shine and thickness
Silica – shine and softness
EFAs (Esscential Fatty Acids/oils) for attachment issues, helps dry straw like hair, softer hair, less dry scalp
A good multi, MSM and Biotin will do the most. Though Protein is very important, and based on your needs, you may need some of the other options listed. Many women diet to loose weight and cut their protein levels to low for good hair and muscle growth.
Results on slower shedding usually start at two weeks, by 6 to 8 weeks you should notice longer lashs, faster growth of scalp hair. |
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