People taking hair, skin, and nail supplements has grown dramatically. The numbers show a jump from 2.5% to 4.9% in the last decade. This rising trend has many people searching for the best hair skin and nails vitamins that actually work.
Many people look to supplements to enhance their appearance. Research reveals that nutrients like vitamins A, D, and E, plus iron and protein play significant roles in your body’s appearance. Vitamin C stands out because it helps produce collagen for healthy skin. Vitamin D helps new hair follicles grow. But if you have a balanced diet, you might not need supplements at all. Your body can get these vital nutrients from good food choices.
The Science Behind Vitamins and Your Appearance
The way nutrition affects our appearance comes from how our bodies distribute important nutrients. Our skin, hair, and nails need constant nutrients because they keep growing and renewing themselves. This helps explain why the best hair skin and nails vitamins work from inside our bodies, not just from products we put on top.
How vitamins reach your skin, hair, and nails
Your skin creates a unique challenge in getting nutrients where they need to go. The epidermis (outer skin layer) doesn’t have blood vessels like other organs, which makes moving nutrients more difficult [1]. So vitamins must spread from the dermis (inner layer) to reach the epidermis. This becomes harder for the outermost layers because there’s little fluid movement between cells due to their complex structure [1].
Vitamins need specific transporters to reach skin cells. Your skin needs Vitamin C and uses sodium-dependent vitamin C transporters (SVCTs). Skin cells have both types of these transporters (SVCT1 and SVCT2), which shows how much your skin depends on this vitamin [1]. These two transporters make sure cells get enough vitamin C despite the difficult delivery process.
Blood vessels feed nutrients to hair and nail cells through their growth matrices. Yet once hair grows out of the follicle or nails extend past the nail bed, these cells die. This makes good nutrition more important before growth than after.
The cellular processes that require vitamins
Your cells need vitamins as key ingredients and helpers for many processes that affect how you look:
Collagen synthesis: You can’t make collagen without vitamin C. This protein gives your skin its firmness and bounce [1]. Low vitamin C means poor collagen formation, which leads to slow healing and weak skin.
Keratin production: Your body needs Biotin (vitamin B7) to make keratin, the main protein in hair and nails [2]. That’s why you’ll find biotin in most hair, skin, and nail vitamins.
Antioxidant protection: Vitamins C and E shield skin cells from UV damage and harmful free radicals [3]. This protection helps stop early ageing and keeps skin healthy.
Cell differentiation: Vitamin A controls how skin cells grow and change by binding to vitamin D receptors in cell nuclei [4]. This process keeps your skin barrier working properly.
Vitamins also help cellular metabolism work. Vitamin B6 helps more than 140 enzymes work and breaks down tryptophan [5]. Vitamin B3 (niacin) helps make ATP, which gives cells energy to regenerate [5].
Why deficiencies show up in your appearance first
Nutritional deficiencies show up in how you look before affecting other body systems. Your skin, hair, and nails replace cells faster than most parts of your body. The epidermis makes completely new cells every 28 days, so it needs nutrients all the time [1].
Your body gives nutrients to vital organs first when supplies run low. Your brain, heart, and other essential organs get the first pick of nutrients, while skin, hair, and nails wait in line. That’s why these visible parts show signs of deficiency earlier than others.
Vitamin shortages create visible changes because these nutrients directly affect your body’s proteins and protective systems. A lack of vitamin C quickly leads to poor healing, thicker outer skin, and bleeding under the skin because collagen can’t form properly [1]. Even before scurvy develops, low vitamin C can change how your skin looks and works.
Not enough iron shows up as spoon-shaped nails (koilonychia), mouth corner cracks, and lifeless, breaking hair [6]. These signs appear because hair follicles and nail matrices need iron to carry oxygen for growth and strength [7].
Your skin’s protective barrier needs proper nutrition too. Too little vitamin A causes xerosis (dry skin) and follicular hyperkeratosis (rough, bumpy skin) [8]. A lack of essential fatty acids leads to scaly skin problems because these nutrients keep your skin barrier intact [8].
This knowledge explains why the best hair and nail vitamins contain specific nutrient combinations. Companies make these vitamins to support these basic cellular needs rather than just treating surface problems.
Essential Vitamins for Healthy Skin
Your skin’s health relies on nutrients working together, and specific vitamins play significant roles. Vitamins A, C, and E are vital for your skin’s appearance and function. Learning how these nutrients work helps you choose the best skin supplements to keep your complexion healthy and vibrant.
Vitamin A: The skin renewal vitamin
Vitamin A acts as your skin’s primary renewal agent and regulates cell growth in both the epidermis and dermis. This fat-soluble vitamin comes in two main forms: preformed vitamin A (retinoids) from animal products and provitamin A (carotenoids) from plants [9].
Your cells use vitamin A to control gene expression by binding to nuclear receptors, which changes how skin cells develop and work [10]. This explains why vitamin A derivatives (retinoids) are some of the most studied topical agents for skin health.
The skin benefits of getting enough vitamin A include:
Better-looking wrinkles and less sagging because it helps form elastin fibres [9]
Less sun damage and dark spots as it speeds up cell turnover [9]
Better acne control through natural exfoliation that keeps pores clear [9]
Help with psoriasis by slowing down skin cell growth [9]
Your skin responds to vitamin A levels in specific ways. Too little leads to follicular hyperkeratosis, while too much can disrupt your sebaceous glands [11]. This balance shows why hair skin and nails vitamins need carefully measured amounts of vitamin A.
Vitamin C: Collagen’s best friend
Vitamin C is the most important water-soluble vitamin for your skin’s health, mainly because it helps make collagen. It helps enzymes hydroxylate proline and lysine in procollagen, which creates stable collagen triple-helix structures [12].
Your skin naturally stores high amounts of vitamin C in both the epidermis and dermis, but these levels drop as you age [13]. Research shows that taking vitamin C supplements increases skin levels effectively, making it a valuable part of best hair and skin vitamins [13].
Vitamin C offers several skin benefits:
Strong antioxidant defence against environmental damage [9]
Less UV damage as it fights free radicals [13]
Faster wound healing through better collagen production [13]
Natural skin brightening by reducing melanin [13]
Studies show vitamin C supplements can double collagen biomarkers in your blood [12]. Applying vitamin C to your skin reduces wrinkles, protects protein fibres, and smooths rough patches when used at 3-10% strength for at least 12 weeks [13].
Vitamin E: Protection from damage
Vitamin E protects your skin as its main fat-soluble antioxidant, defending against oxidative stress. Dermatologists have used it for over 50 years because it stops cell membrane lipids from breaking down [14].
Eight types of vitamin E exist, but α-tocopherol is most common in human tissues. Your skin often has more γ-tocopherol than α-tocopherol [14]. This difference matters because γ-tocopherol blocks PGE2 and nitric oxide production, which prevents sunburn cells and UVB damage to lipids [14].
Vitamin E protects your skin by:
Fighting UVA-created free radicals [14]
Stopping UV rays from weakening your immune system [14]
Keeping your natural antioxidants safe [14]
Protecting cell membranes from oxidative damage [15]
Many hair nails and skin vitamins contain vitamin E, but it breaks down easily in air [14]. All the same, when made correctly, vitamin E works with vitamin C to double your skin’s protection from sun damage, increasing it from four times to eight times [14].
Yes, it is true that the most effective best hair skin and nails vitamins combine vitamins A, C, and E, as these nutrients support detailed skin health through complementary actions.
Key Nutrients That Support Strong Hair
Your hair’s health relies substantially on specific nutrients that support follicle function and growth. Hair shows nutrient deficiencies before other body parts do. This makes nutritional support the life-blood of strong, vibrant hair. The right mix of hair nail and skin vitamins gives your hair everything it needs to develop well.
B vitamins and hair growth
B vitamin complex serves as the foundation of cellular metabolism and follicle function. Eight B vitamins exist but only some directly affect hair health. Research links hair loss to deficiencies in Riboflavin (B2), biotin (B7), folate (B9), and vitamin B12 [16][1].
Biotin stands out as the most well-known hair vitamin. It helps produce keratin, the main protein in hair [17]. That’s why you’ll find biotin in most best hair and skin vitamins. People who lack biotin can reverse their hair loss by taking supplements [4].
B vitamins help your hair grow in several ways:
They support cell growth and renewal
They help process nutrients hair follicles need
They boost red blood cell production to feed follicles better [1]
Studies show that L-cystine combined with medicinal yeast, thiamine (B1), and pantothenic acid (B5) makes hair stronger and healthier [18]. A double-blind study proved these nutrients helped normalise and increase anagen hair rates within six months [18].
Iron and zinc: The mineral foundations
Iron and zinc form the foundations of healthy hair structure. Your hair follicles need iron to carry oxygen so they can work properly [19]. Women who experience hair thinning often lack iron, which leads to temporary hair loss called telogen effluvium [5].
Doctors measure iron stores through serum ferritin levels. Many experts say these levels should stay above 40-70 ng/dL to fix severe hair loss [5]. Menstruation causes most iron deficiency in healthy premenopausal women [5]. That’s why iron supplements matter when choosing the best hair and nail vitamins.
Zinc plays several key roles in follicle health: It speeds up follicle recovery
It stops hair follicles from shrinking
It fights androgens by blocking 5α-reductase types 1 and 2 [8]
Research revealed women with androgenetic alopecia had much lower zinc levels in their blood (65.6±14.2 μg/dl vs 128.4±41.4 μg/dl in healthy people) [8]. Their hair also contained less zinc (103.4±25.5 ppm compared to 143.5±33.1 ppm in healthy individuals) [8].
Protein: The building block of hair
Hair consists of 80-85% keratin protein. You need enough dietary protein to grow strong hair [20]. Proteins provide amino acids, especially L-cystine, which builds keratin structures in hair follicles [18].
Low protein makes hair brittle and stops it from growing longer [20]. Your body gives protein to vital organs first when supplies run low. Hair comes last, which explains why poor protein intake quickly affects how your hair looks [7].
Adults need 0.75-1g of protein per kilogramme of body weight daily [2][7]. A 60kg person needs about 45-60g. Good protein sources for hair health include: Eggs (egg whites work best as they absorb easily) [20]
Fish and lean meats
Dairy products
Legumes and beans
Nuts and seeds [7]
Research shows protein deficiency can trigger telogen effluvium, pushing hair into early shedding [20]. The good news? Hair usually grows back once you eat enough protein [20].
The best hair skin and nails vitamins contain balanced amounts of B vitamins, iron, zinc, and amino acids. These combinations give struggling hair follicles complete support.
Vitamins That Strengthen Nails
Brittle, splitting nails often point to nutritional deficiencies that targeted supplements can fix. Your nails’ structural integrity heavily depends on specific vitamins and minerals that support keratin production and cellular health. The sort of thing I love about choosing the best hair skin and nails vitamins is knowing which nutrients actually help strengthen nails, rather than falling for marketing claims.
Biotin: Separating fact from fiction
Biotin (vitamin B7) has become prominent in commercial nail health products, yet we should look closer at how well it works. This water-soluble B vitamin acts as an essential cofactor for carboxylase enzymes in multiple metabolic pathways and supports keratin production—the key protein that keeps your nails strong and structured [6].
A Swiss study shows the strongest evidence for biotin, with participants’ nail plate thickness increasing by 25% after taking biotin supplements [21]. Another study found that 91% of patients with thin and brittle nails developed firmer and harder fingernails after taking 2.5 mg biotin daily for about 5.5 months [22]. On top of that, a retrospective study showed clinical improvement in 63% of patients with brittle nails who keep taking biotin for 6-15 months [21].
Note that these findings need careful interpretation. None of the three studies used placebo controls and they all had small sample sizes. The researchers didn’t check participants’ baseline biotin levels either [22]. The Mayo Clinic mentions that “some research suggests that the nutritional supplement biotin might help strengthen weak or brittle nails” [23], which shows the early stage of current evidence.
A balanced diet with eggs, nuts, seeds, and other foods usually provides enough biotin for healthy people [6]. Adults need about 30 μg/day according to the Institute of Medicine [24], which is nowhere near the 2.5 mg (2,500 μg) used in clinical studies. People with actual biotin deficiency benefit most from biotin supplements, rather than those with normal levels looking for cosmetic improvements.
Minerals that prevent brittle nails
Several minerals are vital to maintaining nail strength and preventing brittleness. These minerals support your nails’ formation and structural integrity in different ways:
Zinc plays a significant role in nail health by helping healthy cells grow and divide—especially important since nails produce cells rapidly [3]. White spots on nails might indicate zinc deficiency [25]. You can get zinc from:
Animal proteins (beef, poultry, seafood)
Plant sources including nuts, seeds, and legumes
Your nails might become brittle and prone to splitting when you lack iron, sometimes causing koilonychia (spoon-shaped nails) [3]. Iron helps carry oxygen to nail cells. Eating vitamin C-rich foods helps your body absorb iron better [3].
Vertical ridges in nails often show magnesium deficiency [3]. This mineral helps with over 300 body reactions, including the protein synthesis your nails need to grow. Whole grains, dark green leafy vegetables, and nuts give you plenty of magnesium.
Selenium, copper, and calcium support nail health too, though people talk about them less [26]. White spots might mean you need more selenium or calcium [25], while copper helps balance zinc absorption [9].
An all-encompassing approach with a multivitamin providing 100% of essential vitamins and minerals often works better than taking single-nutrient supplements [9]. Taking too much of one mineral can actually deplete others—too much zinc, for example, reduces copper levels and affects your nails’ health [9].
Your nails need proper hydration along with these nutrients [11]. Water helps transport nutrients to nail beds and keeps nail structures properly moisturised.
To cite an instance, see hair nail and skin vitamins with balanced nutrient combinations instead of high doses of single ingredients for the best nail strength results.
Signs of Vitamin Deficiency in Your Appearance
Physical changes in how we look can be early warning signs of nutritional deficiencies. Our body gives us these external signals before serious health issues develop. Regular checks of skin, hair, and nails help monitor overall health. These signals tell us when we might need hair skin and nails vitamins.
Skin changes that signal nutritional gaps
Our skin reveals nutritional imbalances through specific patterns and textures. Vitamin A deficiency shows up as generalised xerosis (dry skin) and phrynoderma— firm, follicular hyperkeratotic papules that typically appear on extensor extremities and buttocks [10]. This “toad skin” appearance suggests that dietary changes might be needed.
Not enough vitamin C creates multiple skin changes including easy bruising, slow wound healing, and perifollicular haemorrhages [27]. Vitamin C works as cellular “cement,” and its lack affects skin’s strength, which makes blood vessels fragile and wounds heal slowly [28]. Severe cases can develop follicular hyperkeratosis, especially on the posterolateral arms [29].
B vitamin deficiencies create distinct skin patterns:
Vitamin B3 (niacin) deficiency causes sunlight sensitivity, dermatitis, and red skin lesions [13]
Low vitamin B12 leads to hyperpigmentation, which emphasises on the face, palmar creases, and body flexures [29]
Vitamin B6 deficiency often appears as seborrheic dermatitis around the face, scalp, and shoulders [29]
Hair thinning and vitamin connections
Hair loss is one of the clearest signs of nutritional gaps. Research suggests that vitamin D deficiency can cause hair loss because this vitamin directly affects hair follicle growth [12]. A 2021 review found that low vitamin D levels might lead to androgenetic alopecia. A 2017 study also showed links between vitamin D deficiency and alopecia areata [12].
Iron plays a crucial role in hair health by carrying oxygen to hair follicles [30]. Hair follicles can’t maintain healthy growth cycles without enough iron. Studies confirm that people with iron deficiency often experience telogen effluvium and pattern hair loss [31].
B vitamins have clear links to hair thinning:
B12 deficiency can trigger hair loss according to a 2018 review [12]
Biotin deficiency results in thinning hair and hair loss [13]
Low levels of riboflavin, folate, and vitamin B12 all connect to hair loss [30]
Nail problems linked to poor nutrition
Nail changes give specific clues about various deficiencies. Koilonychia (spoon-shaped nails) points to iron deficiency and can also appear with riboflavin deficiency and pellagra [14]. This unique concave shape usually affects the first three digits [29].
Biotin deficiency causes dystrophic nails and onychoschizia (splitting of nail layers) [14]. Even genetic problems with biotin metabolism consistently show nail dystrophy that improves with biotin supplements [14]. Yet, evidence supporting biotin use for people without actual deficiency remains limited.
Other nail and nutrient connections include:
Hapalonychia (soft nails) linked to low vitamins A, D, C, and B6 [14]
Longitudinal melanonychia (dark streaks) connected to vitamin D and B12 deficiencies [14]
White spots that might indicate zinc deficiency [15]
Beau’s lines and onycholysis occurring with pellagra (B3 deficiency) [14]
Nutritional deficiencies show up in our appearance long before they become serious health issues. Spotting these early warning signs helps us take action with best hair and nail vitamins or dietary changes to fix nutritional gaps quickly.
How Multivitamins Differ from Single Supplements
The choice between individual vitamin supplements and complete multivitamins affects appearance benefits. Understanding their basic differences is vital.
Synergistic effects of combined nutrients
Multiple nutrients create greater effects together than individually. This collaborative effect represents a key advantage of multivitamins over single supplements. Vitamins and minerals work together to enhance absorption and effectiveness [33]. Several examples demonstrate this effect:
Vitamin C with zinc provides better symptom relief from common colds than either nutrient alone [34]
Vitamin E works with vitamin C to double photoprotection against solar damage from fourfold to eightfold [35]
Antioxidant multivitamins combined with omega-3 fatty acids reduce homocysteine levels by 8.1 to 6.7 μmol/L and triglycerides from 1.31 to 1.00 [36]
This nutrient synergy explains why the best hair skin and nails vitamins contain specific nutrient combinations instead of single ingredients. Studies show that magnesium with vitamin B6 works differently than magnesium alone for premenstrual symptoms [34]. This coordinated nutrient action mirrors whole foods’ natural nutrient combinations [37].
Balanced formulations for overall health
One dose of multivitamins provides many essential nutrients [38]. Hair nail and skin vitamins in multivitamin form offer complete coverage for potential nutritional gaps, unlike single supplements that target specific deficiencies [39].
Simple broad-spectrum multivitamins contain most vitamins and minerals in recommended daily amounts [32]. Different formulas exist to meet specific needs of children, adult men and women, pregnant women, and older adults [32].
Appropriate multivitamins help people get recommended nutrients when diet alone falls short [32]. Some drawbacks exist:
MVMs might lead to excessive nutrient intake (10-15% of users have excessive intakes of vitamin A, iron, and zinc) [32] Multivitamins’ compositions vary with no standard definition [32].
Choosing the Best Hair, Skin, and Nails Vitamins
Picking the right supplements can be tricky with so many choices out there. Many people find it hard to pick the best hair skin and nails vitamins because of confusing marketing and different formulas.
Quality indicators to look for
You should get into the supplement’s full nutritional profile instead of just one ingredient. The best hair nail and skin vitamins have vitamins A, C, D, and E along with B-complex vitamins, especially biotin. Research shows that balanced combinations work better than single nutrients [9]. On top of that, zinc and iron are great minerals that help your hair grow and make nails stronger [41].
Quality supplements must meet health claim rules and FDA labelling requirements [42]. The best manufacturers follow current good manufacturing practises (CGMPs) and are open about where their ingredients come from.
Dosage considerations
The right dosage is vital for supplements to work safely. Adults need about 30-100 micrograms of biotin daily [43], and vitamin E requirements reach 3-4mg each day [44]. Clinical studies showed that 2.5mg of biotin daily helped hair and nails by a lot – much more than the recommended daily amount [45].
People often make the mistake of taking too much of one vitamin. This wastes money and sometimes reduces other nutrients [9]. To cite an instance, too much zinc in your body can lead to copper loss, which affects your bone health [9].
Avoiding harmful ingredients
Finding good nutrients matters just as much as staying away from harmful additives. You should inspect products for ingredients like PEGs, parabens, phthalates, and formaldehyde-releasing preservatives that might irritate your skin or disrupt hormones [1].
Some preservatives like quaternium-15 can release formaldehyde, which scientists call a Group 1 carcinogen [17]. Synthetic fragrances often contain phthalates that might affect reproductive health [17]. The best skin supplements combine effective nutrients with few unnecessary additives [1].
Maximising Absorption of Your Multivitamins
Your body might not fully benefit from even the best hair skin and nails vitamins when absorption is poor. Research shows that absorption rates change substantially based on factors you can control, and taking supplements the right way makes a big difference in how well they work.
Timing your supplements correctly
Your body absorbs certain nutrients better when you take multivitamins with meals, which also helps prevent stomach upset [48]. The best hair and skin vitamins often contain fat-soluble vitamins (A, D, E, and K) that need dietary fat to work properly, so taking them during meals makes perfect sense [49].
Your nutrient absorption improves when you split the daily dose. “If you’re taking two or more pills per day, consider splitting the dose to help your body absorb certain nutrients more effectively. For example, take one pill with breakfast and one with lunch” [48].
Many experts suggest taking water-soluble and fat-soluble vitamins separately to get the most benefits. “The best time to take a multivitamin is with food so any fat can help with absorption… But the drawback is that your body won’t absorb the water-soluble vitamins as well as fat-soluble ones” [50].
Foods that enhance vitamin uptake
The right food combinations can substantially boost how well your body absorbs nutrients:
Your body absorbs non-haem iron better when you eat vitamin C-rich foods with iron sources [8]
Fat-soluble components work better when paired with healthy fats like olive oil, avocado, or nuts [49]
Antioxidant vitamins become more effective when combined with omega-3 fatty acids [51]
Studies show that iron absorption jumps by 67% when you take vitamin C with iron-rich plant foods [8]. Your body also uses calcium more effectively when vitamin K teams up with vitamin D [52].
Lifestyle factors that affect absorption
Your gut health plays a crucial role in nutrient absorption. “Conditions such as leaky gut syndrome, inflammation, dysbiosis, and gastrointestinal disorders can impair nutrient absorption and reduce bioavailability” [53]. Regular exercise, good sleep, and stress management help your hair nail and skin vitamins work better by keeping your digestive system healthy [54].
Smoking reduces vitamin C levels through increased oxidative stress [55]. Research confirms that “smokers have lower vitamin C status and a higher prevalence of deficiency than nonsmokers” [55]. Alcohol interferes with nutrient absorption, and body weight changes vitamin needs. People who weigh over 100kg need about 155 mg/day of vitamin C, while the general population needs 110 mg/day [56].
Conclusion
Science shows that good nutrition is the life-blood of healthy skin, hair, and nails. Research supports that vitamins A, C, E, D, and B-complex, combined with iron and zinc, help these tissues through many cellular processes. Supplements provide an easy way to get nutrients, but a balanced diet works best to get optimal results.
You need to choose your supplements carefully to get the results you want. Look for products with third-party testing, correct doses, and few artificial additives. It also helps by a lot when you take supplements at the right time and pair them with the right foods.
Your body often shows early warning signs of nutrient deficiencies. Changes in your skin’s texture, hair’s thickness, or nail’s structure can point to specific nutritional gaps that targeted supplements might fix. In spite of that, supplements work best as part of an integrated approach with proper diet, good sleep, exercise, and stress management.
Your skin, hair, and nails keep growing new cells constantly, so they need a steady supply of nutrients. A consistent level of vitamins and minerals from food or supplements helps you look better while boosting your overall health.
FAQs
Q1. Are multivitamins effective for improving hair, skin, and nail health? Multivitamins can support healthy hair, skin, and nails when used alongside a balanced diet. They often contain key nutrients like biotin, which contributes to cell growth and metabolism, potentially benefiting hair and nail health. However, their effectiveness depends on individual nutritional needs and existing deficiencies.
Q2. How does vitamin A contribute to hair, skin, and nail health? Vitamin A plays a crucial role in cell growth and differentiation, which is essential for healthy hair, skin, and nails. It can help strengthen hair, reduce dryness, and prevent breakage. For skin, it supports renewal and may improve appearance. However, it’s important to maintain appropriate intake levels, as excessive vitamin A can have negative effects.
Q3. What are the key nutrients found in comprehensive hair, skin, and nail supplements? Comprehensive hair, skin, and nail supplements typically contain a range of micronutrients. These often include biotin, selenium, and zinc, which contribute to maintaining normal skin, hair, and nails. Other common ingredients are B-vitamins like riboflavin (B2) and niacin (B3), which support skin health. The exact composition may vary between products.
Q4. Can hair, skin, and nail vitamins stimulate body hair growth? Hair, skin, and nail vitamins are not specifically designed to stimulate body hair growth. These supplements primarily aim to provide nutrients that support overall hair health, including the scalp and existing hair. Body hair growth is largely determined by genetics and hormones rather than vitamin intake.
Q5. How do lifestyle factors affect the absorption of hair, skin, and nail vitamins? Several lifestyle factors can impact the absorption of vitamins and minerals. Maintaining good gut health through regular exercise, adequate sleep, and stress management can enhance nutrient absorption. Conversely, smoking can deplete vitamin C levels, while excessive alcohol consumption may interfere with nutrient absorption. Additionally, body weight can affect vitamin requirements, with larger individuals potentially needing higher doses of certain nutrients.
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https://pmc.ncbi.nlm.nih.gov/articles/PMC7400679/
https://pubmed.ncbi.nlm.nih.gov/37049497/
