The next time you’re at the grocery store putting items in your cart or scanning a menu, remember this: hair and nail health and diet go hand in hand. A healthy diet rich in a variety of nutrients is important for both of these body parts. But it’s not as simple as popping a supplement that claims to make your hair thicker and your nails stronger.
There’s no such thing as a specific “hair vitamin” or “nail vitamin,” says Carol Hagans, a science and health communications consultant for the National Institutes of Health’s Office of Dietary Supplements. “Most vitamins and minerals have a wide range of roles in the body,” she says. In other words, the nutrients that are good for your overall health are the ones your hair and nails need, too.
The condition of your skin and nails can be a window into your nutritional life and give clues as to whether you’re getting enough of certain nutrients. If your hair is thinning and straw-like or your nails are dry and brittle, you may be suffering from nutrient deficiencies.
“It is important to understand the concept of micronutrient triage theory. [developed by Bruce Ames]”When we don’t get enough nutrition, our bodies prioritize bodily functions according to their importance to survival and reproduction, and may neglect things like hair and nails that we don’t need for survival,” says Robin Forotan, RD, integrative nutritionist and registered dietitian in New York City.
“To have very healthy hair and nails, you need to consume optimal levels of most nutrients and devote adequate resources to the proteins that make up healthy hair and nails,” says Foroutan.
The relationship between keratin and nutrients
The main component of hair and nails is the protein keratin, which provides structure and a protective barrier, says Foroutan. Keratin is produced in the body using a variety of key nutrients.
If you’re eating a balanced diet, you might think this won’t be a problem. But the reality is, most people don’t get optimal levels of nutrients from their diet. “You’d be surprised how many people who eat a healthy diet overall have nutrient deficiencies or deficiencies that affect their overall health and appearance,” says Foroutan.
In fact, according to the Linus Pauling Institute’s Micronutrient Information Center, 75% of Americans don’t eat enough fruit, and 80% don’t eat enough vegetables.
Fruits and vegetables are packed with great nutrients for hair and nails, including beta-carotene, which your body converts into vitamin A. And many Americans don’t meet the recommended daily intake of hair- and nail-friendly nutrients, like iron and zinc.
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The Top 4 Nutrients for Hair and Nails and How to Get Them in Your Diet
While no single nutrient will magically give you beautiful nails and hair, these four play an important role in the formation of keratin: It’s best to get them through your diet, but if your doctor determines you’re deficient in one or more nutrients, you may need to supplement with a supplement.
Increase Biotin
Biotin (another name for vitamin B7) is marketed as a hair, skin, and nail supplement. “It’s super important for keratin production,” says Foroutan. Along with other B vitamins, biotin supports healthy cell division and growth in your hair and nails, explains nutritionist and author Ginger Hultin, RD. A cookbook on how to overcome illness.
So how much biotin do you actually need? The recommended daily intake for adults is about 30 micrograms per day, which is low compared to the amount found in some biotin supplements, says Hagans, some of which contain up to 5,000 micrograms. But taking too much biotin won’t harm you. Unlike other nutrients, biotin is not toxic even in large amounts. However, it can affect certain lab tests, so let your doctor know if you’re taking it, says Hagans.
Although a biotin deficiency can lead to thinning hair, there aren’t many studies showing that biotin supplements help your hair grow thicker and fuller. (Worried about hair loss? We’re here to help.) However, some small studies have found that people with brittle nails improved their nail thickness and strength when they took extra biotin.
You can get biotin naturally through your diet by eating the following foods:
- avocado
- cauliflower
- egg
- pork
- salmon
- Some nuts (such as almonds) and seeds (such as sunflower seeds)
- sweet potato
Get more iron
Getting iron in your diet is important for your hair and nails. “Dry, brittle nails are a common symptom of anemia,” says Hultin. Anemia is caused by a decrease in red blood cells, which carry oxygen to cells, including your nail bed and scalp. Iron also helps with proper cell division to support healthy hair follicles, says Hultin. A lack of iron can lead to hair loss. Iron deficiency can also cause brittle nails and spoon nails, which look like they’ve been gouged out from the top of the nail.
But like most nutrients, too much of a good thing can be bad. Iron overload, also known as hemochromatosis, is a condition in which the body absorbs and stores too much iron. Hemochromatosis can cause heart failure and, over time, lead to liver cancer, arthritis, diabetes, early menopause, and erectile dysfunction. So don’t take too much iron for cosmetic reasons. Your doctor can perform a complete blood count (CBC) to measure your red blood cell levels to determine if you need a supplement.
You can easily get enough iron in your diet by eating the following foods:
- beans
- Dark green leafy vegetables
- Dried fruit
- Fortified cereals and breads
- Meat (beef, chicken, pork)
- beans
Agree with A
Vitamin A is essential for healthy hair and nails, and cell growth in general. Not getting enough vitamin A can lead to noticeable hair loss. But it’s a matter of balance. Too much vitamin A can lead to hair loss and other serious problems. Because vitamin A is a fat-soluble nutrient, it can build up in the body and, if it reaches toxic levels, can cause symptoms like headaches, nausea, and dizziness. So, again, always have your doctor test your blood levels before taking any medications. For meat eaters, good dietary sources include:
- egg
- Fish oil
- liver
- milk
Beta-carotene is converted into vitamin A in the body, so certain vegetables and fruits are also good sources, including:
- cantaloupe
- carrot
- Kale
- spinach
- Crush
- sweet potato
- tomato
Consider zinc
Zinc from nuts, grains, and leafy greens helps with the immune system, wound healing, and cell growth. Zinc is needed for the formation of keratin, so not getting enough can lead to hair loss. But taking too much zinc can cause anemia, nausea, and headaches, and in the long term, it can lead to a weaker immune system and lower good cholesterol. Luckily, it’s not that hard to get a healthy amount of zinc from your diet. And seafood lovers should rejoice. Oysters contain more zinc per serving than any other food. Other good sources include:
- beans
- crab
- Fortified breakfast cereal
- lobster
- poultry
- Red meat
Complementary know-how
If you and your healthcare professional have decided that supplements are your best choice, buyer beware. “When it comes to vitamin and mineral supplements, not all types are the same,” says Foroutan. She recommends getting expert advice from a nutritionist or doctor familiar with dietary supplements about choosing a brand to ensure you’re taking enough to be effective. “Many supplements on the market have pretty packaging but contain so little of the key nutrients that they’re not even worth taking.”
In some cases, it may be wise to try prescription supplements, and your doctor can help you decide which is the right choice for you.
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