Introduction

Are you wondering how to achieve healthy and vibrant skin, luscious hair, and strong nails? 

You are not alone. These are vital aspects of our body and their appearance can impact our confidence. But nails, hair and skin are not only aesthetically important. They can also give us information about our health. 

Our bodies rely on a variety of vitamins to support the growth and maintenance of these vital components and, in case of a deficiency, they will show visible signs of it. 

In this article, we will explore the essential vitamins that play a key role in nurturing nails, hair, and skin, looking for their function and where to find them. 

Keep reading and we will unlock the secret to radiant beauty.

Vitamins for nails, hair and skin 

When thinking about nails, hair and skin, you’ll probably first look for creams, serums or lotions to apply. They can undoubtedly have some benefit in their overall appearance but it is important to not understate the role of proper nutrition.

Getting the right amount of vitamins and minerals every day will make your body function better. This will result in strong nails, shiny hair and hydrated skin.¹ 

Let’s have a look at which nutrients do you need and where you can find them.

Vitamin A

Vitamin A, a fat-soluble micronutrient, plays a pivotal role in maintaining the health and vitality of the skin. It contributes to the skin's overall integrity by promoting cell production and regeneration.² Many skincare products contain retinol, a vitamin A derivative known for its acne and wrinkle-reducing abilities.

Vitamin A is also essential for maintaining healthy hair. It helps in the production of sebum, a natural oil that moisturizes the scalp and prevents hair from becoming dry and brittle. A deficiency in vitamin A can lead to dry, dull hair, and even hair loss.² However, it is important to respect the recommended intakes, because an excess of vitamin A can lead to hair loss and has other health risks.   

In addition, vitamin A supports the production of natural oils that prevent the breakage of hair and is crucial in preventing brittleness and promoting nails strength.²

To incorporate vitamin A into your diet, you can turn to various food sources. 

Dark green leafy vegetables like spinach, kale, and chard, as well as orange-fleshed sweet potatoes and carrots, are excellent sources of this vital nutrient. Additionally, fruits like mangoes and apricots, as well as animal-based sources such as liver and eggs, contain vitamin A.³

Vitamin C

Vitamin C, also known as ascorbic acid, is a water-soluble vitamin renowned for its vital role in maintaining the health of hair, skin, and nails. 

It is fundamental for the production of collagen, a protein that provides structural support to the skin and to many other structures in the body. Collagen also plays a role in promoting hair strength and resilience while supporting the healthy growth of nails. Additionally, vitamin C is an antioxidant and helps to protect skin cells from oxidative damage caused by free radicals. This antioxidant property contributes to a radiant and healthy complexion.⁴

A deficiency of vitamin C leads to a disease known as “scurvy”, characterized by skin fragility, bleeding gums and corkscrew hairs as well as impaired wound healing.⁴

You can find vitamin C in various natural food sources. Citrus fruits like oranges, lemons, and grapefruits are well-known for their high vitamin C content. Additionally, strawberries, kiwi, guava, and bell peppers are excellent sources.⁵

Vitamin E

Vitamin E is a fat-soluble antioxidant that holds great importance for the health and well-being of hair, skin, and nails. Its primary role is to protect these tissues from oxidative stress and damage caused by free radicals. It has different dermatological and it is used in a variety of conditions affecting skin, hair and nails.⁶

You can find vitamin E in various natural sources, including nuts (like almonds and sunflower seeds), vegetable oils (such as sunflower oil and olive oil), spinach, avocados, and broccoli.⁷

Vitamin D

Vitamin D is a fat-soluble vitamin essential for the health of hair, nails and skin due to its role in regulating calcium absorption and promoting bone health. Strong bones provide a foundation for healthy skin, and nails, while also supporting the hair follicles. Vitamin D also helps in reducing inflammation, which can benefit the skin by minimizing conditions like acne and psoriasis. It also  supports the immune system, aiding in the defense against skin infections and promoting overall skin health.⁸

To obtain vitamin D, one of the primary sources is sunlight exposure, as the skin can synthesize it when exposed to UV rays. Additionally, you can find vitamin D in certain foods such as fatty fish (salmon, mackerel), fortified dairy products, eggs, and supplements.⁹

Biotin (Vitamin B7) and B-complex vitamins

Biotin, also known as Vitamin B7, is a water-soluble vitamin that plays a crucial role in maintaining the health of hair, skin, and nails. It is essential for the metabolism of fats, proteins, and carbohydrates, which are vital for the growth and maintenance of these tissues. 

Biotin supports hair growth, helps prevent hair loss, and keeps hair healthy and strong. It also contributes to the health of the skin by promoting its moisture retention and elasticity, reducing dryness and the formation of skin disorders. Additionally, biotin plays a role in strengthening nails, preventing brittleness and promoting their growth.¹⁰

Biotin is one of the B-complex vitamins, including also: B1 (thiamine), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6 (pyridoxine), B9 (folate) and B12 (cobalamin). B-complex vitamins are important for skin, hair and nails. A deficiency of these vitamins will cause different dermatological signs, like patchy red rash, seborrhoeic dermatitis and fungal skin and nail infections.⁴ 

You can find biotin in a variety of foods, including egg yolks, nuts (such as almonds and peanuts), seeds (like sunflower seeds), dairy products, organ meats, and certain vegetables like sweet potatoes and spinach.¹¹

Other B-complex vitamins are well distributed in food. Natural sources of these vitamins include wholewheat bread, vegetables, nuts and yeast extracts. Animal-based foods, like meat, fish and dairy are also a good source of B vitamins. 

Other nutrients

Other nutrients, distinct from vitamins, also play pivotal roles in maintaining healthy hair, skin, and nails. These include protein and omega-3 fatty acids, as well as minerals like iron, zinc, and selenium.

Protein provides the building blocks for hair and nail proteins like keratin, ensuring their strength and growth.¹² Omega-3 fatty acids are also important, as they help to lock moisture into your hair, skin and nails.¹

Iron is vital for oxygen transport, and a deficiency can lead to hair loss and pale skin, indicating its importance for healthy hair and skin. Zinc is essential for cell division, which is crucial for the growth of hair and skin cells. It helps in maintaining the integrity of hair and skin tissues. Selenium acts as an antioxidant, protecting the skin from damage caused by free radicals and harmful UV rays.¹³ 

You can find these nutrients in various foods. Zinc can be obtained from nuts, seeds, and whole grains. Iron-rich foods include red meat, spinach, and lentils. Selenium can be found in Brazil nuts and seafood. Protein sources include lean meats, poultry, and beans. Omega-3 fatty acids are abundant in fatty fish like salmon and flaxseeds.

These nutrients complement vitamins in ensuring your hair, skin, and nails are at their best, emphasizing the importance of a balanced diet for overall health and appearance.

Are supplements really needed?

As general advice, you should get all the nutrients you need by having a balanced and varied diet. Some people may need supplements for particular medical conditions or because they are at risk of deficiency. 

It is extremely easy to find supplements for nails, skin and hair, as it is a large and growing industry. However, it is worth discussing with your GP before taking them, because these beauty supplements are not free from risks and some of them may contain vitamins and minerals in very high doses.¹⁴

Summary

We have discussed the importance of vitamins in preserving the health and appearance of nails, hair, and skin. We hope to have helped you understand that  optimal nutrition is the secret to radiant beauty and that it is essential to have a varied and balanced diet that includes all the key nutrients for the health of nails, hair and skin. 

Key vitamins are: Vitamin A, which promotes healthy skin, hair, and nails and can be found in dark leafy greens and fruits; Vitamin C, known for its role in collagen production and skin protection, found in citrus fruits and bell peppers; Vitamin E, with its antioxidant properties for skin, hair, and nails, present in food sources like nuts and avocados; Vitamin D, crucial for bone health and supporting these tissues; Biotin, well-known for its contribution to hair and skin health, with food sources including eggs and nuts, and other B-complex vitamins. Additionally, other nutrients, like protein, omega-3 fatty acids, iron, zinc, and selenium, are also important in maintaining these tissues. 

A balanced diet is essential, but some individuals with specific needs might consider supplements. It is always good advice to consult a healthcare professional before taking any supplements, due to potential risks associated with high-dose products.

In conclusion, we can act from the inside to get strong nails, shiny hair and hydrated skin by making sure we get the recommended amount of vitamins and minerals every day. Make sure to include the right foods in your diet and your nails, hair and skin will thank you.    

FAQs

Can I get these vitamins from my diet alone?

Yes, many of these vitamins can be obtained from a balanced diet that includes a variety of fruits, vegetables, and lean proteins. However, supplements may be necessary for individuals with deficiencies.

Are there any side effects of taking these vitamins in supplement form?

Excessive intake of certain vitamins can lead to adverse effects. It's important to follow recommended dosages and consult a healthcare professional if in doubt.

Can vitamins replace a skincare routine?

Vitamins complement skincare routines but do not replace them. A holistic approach that includes proper cleansing, moisturizing, and sun protection is essential for best results.

What foods are rich in these vitamins?

Foods like carrots, sweet potatoes, citrus fruits, nuts, seeds, and leafy greens are excellent sources of vitamins for skin, hair, and nails.