I took these for added B-vitamins and Iron as well as Folic acid. I had to take B-12 shots and iron supplements for the longest time and someone recommended that because I'm just in my early twenties and I'm somewhat smaller, to try taking these. They did a good job of supplementing my iron. I didn't see any difference in my B-12 levels when I had them checked but as far as Iron goes they did a great job. I also used them for the Folic Acid as my teeth are really sensitive and my hair and nails (both finger and toe) are prone to cracking and breaking. This didn't do anything to help in so far as making them harder or stronger. I would recommend this as an addition to your daily routine and as an everyday multivitamin as well as a good source of extra iron but I do not recommend this if you're looking for a vitamin for hair and nails. Opt for the ones specifically designed for your hair and nails. Also, these do not have a great taste so I recommend getting them down quickly and with something with a little more flavor than water. They are also a little chalky for me.