Best Nutrients for Hair, Skin, & Nails: Glow Naturally from Within

If you have a desire for radiant skin, shiny hair and strong, beautiful nails, you are not alone. But more than the cosmetic, external support, everyone these days is talking about improving health from within. That’s when what you eat becomes important, as it is rightly said: You are what you eat. When you aim to have healthy hair, skin and nails, a nutritionally-balanced diet accompanied by supplements where required will serve the purpose. But what are the best vitamins for skin and hair health? Which minerals can help strengthen nails? Let’s dig in and learn about these nutrients.

Keep reading to learn about the important nutrients for hair, skin and nail health, the foods containing these nutrients and dietary supplements that support hair, skin and nail health from within.

How does nutrition impact beauty?

All vitamins, minerals, protein, and other essential nutrients play an important role in keeping you healthy and beautiful. Nutritional deficiency can adversely impact the texture and thickness of your hair, skin and nails. Lack of adequate nutrition may result in dull skin, acne, and brittle nails.

Nutrients important for hair, skin and nail health

While all the nutrients contribute to health in one or the other way, here are some of the nutrients especially beneficial for skin, hair and nail health:

Hair, skin and nails vitamins:

• Vitamin A: It protects the skin from sun damage, supports skin regeneration, helps reduce the appearance of fine lines and wrinkles, and helps oil glands around hair follicles work to keep the scalp and hair moisturised.
• Vitamin B7 (Biotin): It promotes the production of keratin, a protein that forms the foundation of skin, hair and nails. Biotin deficiency may lead to hair loss, dry or flaky skin, and brittle nails.
• Vitamin C: It is an antioxidant that helps reduce damage caused by UV rays to the skin. Vitamin C stimulates collagen production, which may help provide structure and strength to hair and reduce signs of ageing.
• Vitamin E: It works as an antioxidant to help protect the cells from free radical damage and may help moisturise and soften skin as well as hair.

Minerals to support natural beauty from within:

• Iron: It is important for transporting oxygen throughout the body for healthy growth and repair. Iron deficiency can cause pale complexion, hair loss and brittle nails.
• Zinc: It helps proteins in the body to grow and remain strong, including the proteins that are necessary for skin, hair and nail health.
• Silica: This natural compound can stimulate collagen production, which may support skin elasticity and strengthen hair and nail keratin.

Protein:

• Collagen: It plays an important role in strengthening the skin and maintaining elasticity and hydration. It may help increase nail strength and prevent hair breakage.

Essential fatty acids:

• Essential fatty acids like omega-3 and omega-6 help maintain the skin barrier, and may help protect against collagen destruction and wrinkles, thus supporting skin, hair, and nail health.

Foods to improve nutrient intake

A nutritionally-balanced diet, along with adequate sleep and physical exercise, is the key to good overall health. When it comes to skin, hair, and nail health, here are the food options that provide important nutrients:

• Vitamin A: Organ meats, fish, eggs, dairy products, kale, spinach, guava
• Vitamin B7 (Biotin): Nuts & seeds, legumes, liver, sweet potatoes, mushrooms, avocados, broccoli
• Vitamin C: Citrus fruits, parsley, Brussels sprouts, strawberries, papayas, chilli peppers
• Vitamin E: Nuts & seeds, salmon, avocado, turnip greens, sunflower oil, butternut pumpkin
• Iron: Beef, chicken, salmon, liver, nuts and seeds, breakfast cereal, wholemeal pasta, dark leafy green vegetables
• Zinc: Beef, pumpkin seeds, cheddar cheese, milk, peanuts, eggs, white rice, white bread
• Silica: Green beans, bananas, leafy greens, lentils, cereal, brown rice
• Collagen: Gelatin, bone broth, beef, fish
  • Foods that help the body produce collagen- berries, citrus fruits, garlic, leafy greens, beans, tomatoes
• Essential fatty acids: Fish, olive oil, chia seeds, avocados, eggs, milk, pasta, oatmeal, kale, spinach

Supplements to support skin, hair and nail health

Whether it is vitamins for glowing skin or zinc for healthy hair, here are a few supplements that can be added to a nutritious diet to further support healthy skin, hair and nails:

• Swisse Hair Skin Nails+ tablets: A supplement packed with nutrients like biotin, silica, zinc and vitamin C, which may help maintain strong nails, reduce hair breakage and support healthy, radiant skin.
• Blackmores Nails, Hair and Skin Rapi-Melt: Fast dissolving, orally disintegrating tablets (melts) formulated with nicotinamide (B3), biotin, silica and vitamin C to help support healthy hair, skin and nail health.
• Nutra Organics Collagen Beauty Skin Hair Nails Gut Powder: A flavoured (available in unflavoured variant) powder made with bioactive collagen peptides and vitamin C that may help support skin hydration and elasticity, and healthy hair, nails and gut.

Frequently asked questions

Here are answers to some of the common questions people have regarding being healthy and beautiful from the inside out:

Q. Do vitamins supporting skin, hair, and nail health actually work?

A. Vitamins supporting hair, skin and nail health are used to help promote healthy hair, skin and nails. They may be beneficial in case of a nutrient deficiency. However, they should be used only as a supplement along with a well-balanced diet. It is best to consult your healthcare practitioner before starting with these vitamins.

Q. Which foods can help improve the skin’s glow?

A. Nuts, seeds, avocados, spinach, kale, papayas, and oranges are rich in nutrients that help the skin glow.

Q. Can biotin cause more facial hair growth in females?

A. The role of biotin is to provide a vitamin that the body may be deficient in. It is useful in preventing hair loss due to this deficiency, and not for hair growth. Biotin does not cause facial hair growth in females.

Concluding note

Healthy skin, hair and nails are more about nutrition than cosmetic solutions. Consumption of a nutritionally balanced diet (that includes foods rich in various nutrients), regular sleeping schedule, and exercise goes a long way in achieving skin, hair, and nail health from within. It is also a good idea to add dietary supplements to the diet to support sufficient intake of the required vitamins, minerals, and other essential nutrients. Explore the rich collection of healthcare products available at healthsupplements.com.au and order all the supplements you need to support healthy skin, hair and nails.

Disclaimer: This blog is for informational purposes only and not medical advice.