What we eat can help support healthier hair, nails, and skin. We share five ways you can fuel a healthier you

When it comes to looking after our hair, nails, and skin, it’s no surprise that most of us think of beauty products first. Creams, lotions, serums, and supplements promising healthier locks, brighter skin, and stronger nails can be found in most health and beauty aisles. But getting a healthier you on the outside is about more than looking after yourself on the surface level. 

Supporting your health often starts from within. The things we eat and drink can support us in more ways than we might realise. Ensuring you are getting enough vitamins, minerals, and healthy fats can help to promote cell repair, protect against damage, and help keep moisture locked in. 

So, what should we be eating, drinking, and avoiding to help support our bodies and keep hair healthy, nails strong, and encourage glowing, hydrated skin?

1. Balance really is key

A varied, balanced diet helps give your body the building blocks needed to function well. Hair, skin and nails are all largely made up from protein, so including protein-rich foods like beans, lentils, eggs, fish, dairy, tofu, and lean meats can help to support growth and repair.

Along with ensuring your diet has enough protein, keeping an eye on your vitamin and mineral intake is important. Zinc, vitamin A, vitamin C, and B vitamins all play important roles in maintaining healthy cells. These help support your immune function, facilitate energy production, and collagen formation. Vitamins A, D, and E, along with biotin (found in egg yolks, sweet potatoes, nuts and seeds) and collagen (found in bone broth, fish, and chicken), are all key nutrients for ensuring you have healthy hair, nails and skin. 

2. Be mindful if taking supplements – think foods first  

While supplements can help with some nutrient gaps – particularly for nutrient deficiencies that are common in the UK, like vitamin D in the autumn and winter months, iron, and biotin – the British Association for Nutrition and Lifestyle Medicine (BANT) recommends that supplements should only be taken when advised by trained health professionals. This is because taking too much of some supplements can do more harm than good. Too much iron from supplements, for example, can lead to nausea, stomach pain, constipation, vomiting, and diarrhoea, so getting advice from a professional to figure out what, if any, supplements you really need is important. 

Instead, focus on your diet and ensure it is balanced and varied. Research suggests that wholefoods play an important role in skin health, though more research is still needed.  

Not sure where to get started? Learn more about the six principles of a balanced diet. 

If hair thinning is a real concern, make sure you are getting enough iron in your diet. Low iron levels have been linked with hair thinning and fatigue, particularly amongst those who menstruate. Try to eat iron-rich foods like red meat, liver, poultry, and seafood, as well as beans, lentils, spinach, kale, fortified cereals, and nuts. To maximise iron absorption, make sure to eat plenty of vitamin C-rich foods like tomatoes, peppers, and broccoli. 

3. Embrace the power of healthy fats

Healthy fats play an important role in keeping skin supple and supporting hair shine. Omega-3 fatty acids found in oily fish, walnuts, chia seeds and flaxseeds help support your skin’s natural barrier and can help reduce dryness. Unsaturated fats found in foods like olive oil, avocado, nuts and seeds can also help lock in moisture, supporting overall skin health. If you think your skin may feel dry or your hair is dull, taking a look to see if you are getting enough healthy fats could be the answer. 

4. Stay hydrated

When we don’t drink enough, it has a bigger impact on how we think, feel, and perform than we might realise. When you don’t have enough to drink, you can feel physically fatigued, your moods can swing your cognitive performance is reduced, and you may have trouble focusing or remembering things. Dehydration can also trigger the release of cortisol, leading to an all-around more tired, less effective you. 

When you don’t get enough water, it can also negatively impact your hair, nails, and skin. Nutrients can flow more slowly, leading to dry, flaky skin, brittle hair and nails, and slower hair growth. Ensuring you stay hydrated by drinking enough fluids, moisturising externally to lock in moisture on your skin and nails, and keeping up a healthy, balanced diet can all help. 

While water is what we always think is best for hydration, remember that milk and electrolyte-rich drinks like coconut water can also be good for you. Drinks high in caffeine (tea, coffee, energy drinks), alcohol, and drinks with a lot of sugar (fruit juice, fizzy, squash) can act as diuretics, in some cases making dehydration worse. 

Nutritionist Resource explains more about how to stay hydrated as part of a healthy, balanced diet. 

5. Support your gut health

Your gut plays a surprisingly important role in your hair and skin health. A balanced gut microbiome helps with better nutrient absorption, supporting your immune system – both of which influence your skin health. Emerging research suggests the gut–skin axis plays a role in inflammatory skin conditions and overall skin health.

Fibre-rich foods like wholegrains, fruits, vegetables, beans, and pulses help nourish beneficial gut bacteria, while fermented foods like yoghurt, kefir, miso, and sauerkraut also help support gut health by boosting your gut microbiome diversity. This, in turn, helps make digestion easier and helps create a healthier environment for good bacteria. By looking after your gut, your body can better absorb nutrients, regulate inflammation, and produce essential vitamins, supporting healthier nails, hair, and skin. 

Supporting your diet with healthy habits

Nutrition can play a strong role in supporting the health of your hair, nails and skin; however, it’s important to remember that it’s only one part of the bigger picture. Lifestyle and unhelpful habits can have a significant impact, too. Smoking, drinking a lot of alcohol, chronic stress, and poor sleep can all have significant impacts. Finding supportive, gentle, sustainable ways you can make looking after yourself a priority, such as prioritising rest, managing stress levels, and getting more active in ways that you enjoy, can all make meaningful differences. 

Nutrition can play an important part, but food alone isn’t a fix-all. If you are worried about hair thinning, nail changes, or skin concerns, it’s always worth speaking with a healthcare professional for personalised advice. There can be many different causes of changes and concerns, including developing health conditions and hormonal changes. Even your genetics can play a big role.

By nourishing yourself, focusing on balance, and introducing gentle, supportive lifestyle changes, you can start to support and work towards a healthier you – inside and out. 

To find out more about how nutrition can support healthier hair, nails and skin, and to find a nutritional professional who can offer personalised guidance, visit Nutritionist Resource.