Healthy hair, glowing skin, and strong nails reflect overall wellness. While genetics, lifestyle, and environmental factors influence appearance, nutrition plays a central role.
Certain vitamins, minerals, and supplements can help support hair growth, skin elasticity, and nail strength. Here’s a guide to the top nutrients and supplements to support your hair, skin, and nails.
Top Nutrients for Hair, Skin, and Nails
1. Biotin (Vitamin B7)
Biotin is crucial for keratin production, the protein that forms hair, skin, and nails. Adequate biotin supports stronger hair and nails, while deficiency can lead to hair thinning and brittle nails. A 2017 review in Skin Appendage Disorders reported 18 cases of patients with hair or nail issues who received biotin supplementation. All cases showed clinical improvement, highlighting biotin’s effectiveness, especially in individuals with underlying pathologies affecting hair or nail growth [1].
Sources: Eggs, salmon, almonds, sweet potatoes.
Supplement tips: Daily biotin supplements are widely used for hair and nail support. Typical doses for adults are 30–100 mcg/day [1].
2. Iron
Hair loss can affect people of all ages and genders, and it often has multiple causes. One common factor is iron deficiency. When your body doesn’t have enough iron, it can’t produce sufficient haemoglobin, the protein in your blood that carries oxygen. Oxygen is essential for repairing cells throughout the body, including the cells responsible for stimulating hair growth [2].
Sources: Red meat, spinach, lentils, fortified cereals.
Supplement tips: Iron supplements are best absorbed with vitamin C. Excessive intake should be avoided to prevent toxicity [2].
3. Omega-3 Fatty Acids
Omega-3s can help keep skin hydrated and may reduce inflammation. A literature search was conducted examining the effects of omega-3 fatty acid (O3FA) intake on skin health. These studies reported that O3FA supplementation can benefit various skin conditions, including psoriasis, atopic dermatitis, acne, and skin ulcers [3].
Sources: Fatty fish, flaxseeds, walnuts, chia seeds.
Supplement tips: Fish oil or algae-based supplements are convenient sources. Daily intake of 1–2 grams of EPA and DHA may support skin and hair health [3].
4. Collagen
Hydrolysed collagen supplementation has been shown to improve skin health by reducing wrinkles, increasing elasticity and hydration, and boosting collagen density and synthesis, while also benefiting bones and joints by enhancing strength, mobility, and reducing pain from ageing or physical stress. Studies indicate that supplementation can help restore skin firmness, hydration, brightness, and overall collagen content, supporting healthier, more resilient skin and joint tissues [4].
Sources: Bone broth, collagen supplements, chicken skin.
Supplement tips: Taking Vitamin C with collagen supplements, as Vitamin C is a key component in the body's process of creating collagen. Choose a vegan or vegetarian collagen option to account for dietary preferences.
5. Ovoderm®
Ovoderm® is derived from eggshell membrane, naturally rich in collagen, hyaluronic acid, and other nutrients. It may help reduce fine lines, improve skin hydration, and support hair and nail integrity [5]. Two pilot studies evaluated daily supplementation with 300 mg of Ovoderm®. Self-assessments showed high satisfaction, with participants reporting improvements in facial softness (100%), facial hydration (94%), body hydration (89%), hair (67%), and nails (50%). Objective measures confirmed a 12% increase in skin elasticity and a trend toward reduced pigmentation [10].
6. Silica
Silica is a trace mineral that promotes collagen formation and supports hair, skin, and nail health. Clinical research on Living Silica® has shown that daily supplementation with 5 mg of silica over 150 days in middle-aged women significantly improved skin hydration, luminosity, and the appearance of fine lines. The study also reported increased eyelash length and improved nail hydration, highlighting its benefits for overall hair, skin, and nail appearance [6].
Sources: Silica-rich foods include oats, bananas, and green beans, though supplements provide a concentrated dose.
Supplement tips: Liquid silica or capsules are common, and regular intake may help maintain healthy hair, nails, and skin [6].
7. Keratin
Keratin is the main structural protein in hair, skin, and nails. Supplementing with keratin can strengthen hair strands, reduce breakage, and promote glossy, resilient hair. It also supports nail durability. In a 90-day study, participants took a daily dose of 500 mg or 1000 mg of feather keratin hydrolysate (FKH), a novel keratin hydrolysate obtained from poultry feathers, or a placebo, to see how it affected their skin, hair, and nails. Both doses noticeably improved skin hydration, elasticity, wrinkles, hair shine, and nail strength compared to placebo. Participants also reported seeing visible improvements. This suggests that FKH supplements can help support healthier, stronger hair, skin, and nails. [7].
8. Hyaluronic Acid
Hyaluronic acid attracts and retains water, keeping skin plump and hydrated. It also supports nail health by maintaining moisture in the nail bed and cuticles [8]. In a double-blind, randomised trial of 129 women across different ages and skin types, oral HA supplementation improved skin hydration within 2–8 weeks, enhanced skin tone after 4–8 weeks and increased epidermal thickness by 12 weeks [8].
Supplement tips: Oral hyaluronic acid supplements are available in capsule or powder form. Combined with collagen, it enhances skin elasticity and hydration.
Try Terranova Hyaluronic Acid Complex, Nutriburst True Radiance, or Phytoceutics® Phytofemme™ Hair, Skin & Nails
9. Zinc
Zinc supports cell repair, immune function, and hair and nail growth. Deficiency can lead to hair loss, delayed wound healing, and brittle nails. A study of two groups; 30 healthy individuals without hair loss and 312 patients with various types of hair loss (alopecia areata, male and female pattern hair loss, and telogen effluvium) found that zinc levels were often disrupted in patients, particularly those with alopecia areata and telogen effluvium, suggesting zinc metabolism may play a key role in hair loss [9].
Sources: Oysters, beef, pumpkin seeds, lentils.
Supplement tips: Typical adult doses are 8–11 mg/day. Balancing zinc with copper intake is recommended [9].
10. Vitamin C
Vitamin C plays a crucial role in skin health by stimulating collagen synthesis, a protein essential for maintaining skin structure, firmness, and elasticity. Deficiency can result in impaired wound healing and fragile skin. Research shows that vitamin C is required as a cofactor for proline and lysine hydroxylation during collagen production, directly supporting dermal strength and repair [12]. In addition, its antioxidant properties protect skin from oxidative stress and UV-induced damage, further preserving collagen integrity [12].
Sources: Citrus fruits, strawberries, bell peppers, broccoli.
Supplement tips: Typical adult doses range from 75–120 mg/day, though higher intakes (250–500 mg/day) are often recommended for skin health. Pairing with vitamin E enhances antioxidant benefits [12].
Tips for Supporting Hair, Skin, and Nail Health
1. Eat a balanced diet: Focus on lean proteins, fruits, vegetables, nuts, and seeds.
2. Stay hydrated: Water helps keep skin plump and nails strong.
3. Limit processed foods and sugar: Excess sugar and processed foods can contribute to inflammation.
4. Use supplements strategically: Consider multivitamins or targeted supplements like biotin, Ovoderm®, collagen, silica, or omega-3s if dietary intake is insufficient.
5. Avoid harsh treatments: Reduce chemical treatments and over-washing hair and use gentle skincare to protect natural oils [11].
Strong hair, radiant skin, and resilient nails are achievable with a combination of proper nutrition, lifestyle habits, and targeted supplementation. Nutrients like biotin, iron, omega-3s, collagen, silica, keratin, hyaluronic acid, zinc, and supplements like Ovoderm® provide essential beauty support from within. Maintaining a holistic approach and consistent intake ensures long-lasting results and optimal beauty from the inside out.
It is recommended to consult a healthcare provider before starting any new supplements, especially if you are taking prescribed medication, have a medical condition, are pregnant or breastfeeding, or if you have any allergies.
