You can consume 1 tablet of HAIRBLESS daily  after breakfast or after lunch.

Hi Please kindly consult any doctor for safe relevant and recommended multi- vitamins for both hair and skin.. And through diet consume foods rich in iron, folic acid, high biological value plant proteins, calcium, zinc and selenium such as like all edible seeds, nuts, dry fruits, germinated sprouts, all seasonal fruits and vegetables, dark green leafy vegetables, dates, bananas, lentils, legumes, eggs, chicken, fish,whole cereal grains, curds, buttermilk , citrus fruits etc..are all essential and helpful in maintaining and keeping healthy skin and hair.. Thankyou

Hi For hair you can have eggs,berries,spinach,  fatty fish,avocados,nuts and seeds . For skin walnuts,sunflower seeds,tomatoes,  red and yellow bell pepper, broccoli and sweet potatoes.