Amino acids for beautiful hair, nails and skin

In the pursuit of vital skin, healthy hair and strong nails, women (and sometimes even men) are willing to do a lot. The manufacturers of beauty products and supplements know this very well, which is why there are hundreds of different preparations that take care of all the above-mentioned body parts. Sometimes, however, it is enough just to include a sufficient amount of amino acids in the diet. Do you know which ones? And where to get them from? That's what we'll look at in our article today.

Article content:

• Amino acids for hair, nails and skin
• What other substances can help?
• What to take away from today's article?

Amino acids for hair, nails and skin

When those of us who are at least somewhat involved in fitness hear amino acids, they usually think of supplements designed primarily for recovery and muscle growth. But that's an incomplete picture, amino acids, and by extension proteins, affect a huge number of reactions in our bodies. Some are related to enzyme activity, others are necessary for optimal blood sugar levels, and still others ensure, for example, the transport of oxygen throughout the body. And as you can probably guess, there are some that are indispensable for our hair, nails and skin. Which ones are they?

Amino acids for hair

Amino acids for hair are a huge separate chapter. Most important of all, however, is to know that there are 21 proteinogenic amino acids in total, and of these, 18 are important for keratin formation. And it is keratin that is responsible for elasticity, strength and overall hair quality, for example. Although it is essential to get enough of all amino acids, the most important for hair are:

• Cysteine is, according to some sources, the most important amino acid for hair ever. Many scientific studies consider it to be a very useful helper that can help with hair loss and subsequent hair regeneration. There have even been studies suggesting that it may protect hair from damage due to sun exposure. It can be found, for example, in chicken, dairy products, but also in broccoli and various sprouted foods.
• Methionine is the second sulphur-containing amino acid after cysteine and is therefore also extremely important. Its importance lies mainly in its ability to blood the hair follicles, which can lead to better hair growth. At the same time, it also affects collagen production and therefore contributes to the creation of strong and healthy looking hair. Sources of methionine include fish, eggs and various nuts and seeds.

The amino acids cysteine and methionine, among others, are sources of sulphur and provide beautiful and healthy hair.

Amino acids for the skin

Amino acids can naturally moisturise the skin and at the same time take care of the removal of already dead skin cells. In addition, amino acids also protect the skin from free radicals and can reduce the signs of premature ageing - after all, this is one of the reasons why some cosmetic manufacturers are so keen to add them to their products. As with hair, a balanced intake of all existing amino acids is essential. However, it is particularly good to focus on in the case of hair:

Lysine is a completely unknown amino acid to most people. Although it is not really called upon very often, it has a variety of different health benefits. It is a very important component of collagen, and thus has been shown to support skin quality. So far, it also looks like lysine can also speed up the wound healing process. It can be found, for example, in Parmesan cheese, fish, beef or pork, peanuts and in some cases, supplementation in the form of a supplement is not a bad thing either.

Arginine, on the other hand, is one of the most well-known amino acids. Athletes most often use it in the form of stand-alone supplements or complex pre-workouts. The effect of this substance lies mainly in its ability to improve blood circulation to the muscles, thus affecting endurance, strength and overall performance in training. In addition, however, more and more is being written about the potential effect on tissue regeneration, which is also related to vital-looking skin. Good natural sources include dairy products, red meat and eggs.

A comprehensive and balanced diet is also incredibly important for vital skin.

Amino acids for nails

Amino acids are, of course, also indispensable for our nails, which, incidentally, reveal a lot about our overall health. Two amino acids in particular are recommended for the nails, namely methionine and lysine. Together they ensure that the nails remain strong and are not prone to breakage.

What other substances can help?

As we've mentioned several times in today's article, healthy-looking hair, nails and skin are not so much guaranteed by specific amino acids as they are by a comprehensive and balanced diet. In addition to the amino acids mentioned above, you should not forget about:

• B vitamins, which are essential for the proper metabolism of proteins, carbohydrates and fats, and a deficiency of some of them has been linked by scientists to poor nail pigmentation, for example. They can be supplemented both from food (especially cereals, yeast, meat and nuts) and from B-complex supplements. Read more about this important component of the diet in our separate article.
• Magnesium, which is one of the important minerals that many athletes are deficient in. In addition to all the positive effects, it is worth mentioning its ability to support proteosynthesis, which is extremely important for healthy nails, strong hair and vital skin. It can be taken from the diet, but many active athletes prefer to increase their intake with magnesium in the form of a supplement.
• Omega 3, which we have introduced in many previous evidence-based articles. While these have many positives, for the purposes of our article today, it is enough to know that sufficient intake can prevent brittle and brittle nails, as studies suggest.

In addition, other substances such as vitamin C, iron and zinc are also essential, and experts have linked a lack of these substances to the development of white spots on the nails.

If you eat a varied enough diet, you will take in a wide range of different vitamins and minerals that will help with the quality of your skin, nails and hair.

What can you take away from today's article?

The main thing you should take away from today's article is that the quality of your skin, hair or nails is not just influenced by genetics or the quality of cosmetics you use. Amino acids, vitamins and minerals also play a very important role. However, there is no point in picking out specific foods and increasing your intake of them; what is important is a varied and balanced diet, rich in fruit and vegetables, but also meat, dairy products and nuts.