The Best Foods and Vitamins for Healthy Hair, Skin, and Nails

It’s probably safe to say that the majority of us desire strong nails, glowing skin, and shiny hair as these things have become a standard of beauty in our society. But did you know that how these features look on the outside is often a reflection of what’s going on inside your body, and your hair, skin, and nails can say a lot about your health? 

While a lack of proper vitamins can show up in your outward appearance resulting in dry, brittle hair, dull or dry skin, and changes in texture or appearance of your nails, eating a well-balanced diet can dramatically improve the health of your hair, skin, and nails. By incorporating the right nutrients into your diet, you can have the healthy hair, skin, and nails you’ve been lusting after. 

Here are all the best foods and vitamins you should be eating for beauty from the inside out. 


The crème de la crème of hair, skin, and nail vitamins, if you had to choose just one vitamin to take for optimal hair, skin, and nail health, biotin is it. This B-complex vitamin can strengthen brittle nails, promote hair growth, and maintain healthy, glowing skin. While there are numerous biotin supplements out there, you can also get a healthy dose of biotin from your diet. Binge on biotin by eating liver, sweet potato, egg yolks, and salmon, as well as nuts and seeds.

Vitamin A

A form of retinol and beta-carotene, vitamin A is famed as a skincare ingredient, present in many skin care products, and it’s equally beneficial for your hair and nails too. While it’s often applied topically, you can get your daily dose of vitamin A in a variety of food. When it comes to Vitamin A, think of orange fruits and veggies like carrots, sweet potato, squash, and cantaloupe. You’ll also find it in tuna, liver, and broccoli,

Folate & Other B Vitamins

Folate and other B vitamins like B-12 are essential for maximum hair, skin, and nail health. These vitamins boost the development cells responsible for bringing oxygen to your hair, skin, and nails, promoting optimal health, regeneration, and growth. To get more folate in your diet, eat things like dark, leafy greens, lentils, avocado, beans, and citrus, as well as nuts and seeds. To boost B-12, eat more animal products like meat, poultry, fish, dairy, and eggs.


Because hair skin and nails are made up predominantly of keratin and protein increases keratin production in your body, ensuring you get enough protein in your diet is paramount for healthy hair, skin, and nails. For maximum protein, eat more animal products like meat, poultry, fish, eggs, and dairy, or add a scoop of protein powder to a morning smoothie. For those who are plant-based, eat more lentils, soy, legumes, nuts, and seeds. 

Omega 3s

Omega 3s are nature’s moisturizer and are well-known to lubricate and nourish your hair, skin, and nails. For shiny hair, smooth nails, and youthful, bouncy skin, eat more fatty fish like mackerel, salmon, and sardines or other things like eggs, spinach, walnuts, flaxseeds, and chia seeds. 

Vitamin E

Vitamin E, also known as alpha-tocopherol, is an antioxidant essential to cellular function and cell turnover, which can greatly impact the overall health of your hair, skin, and nails. This antioxidant combats free radicals known to damage the cells of your hair skin and nails while also restoring previously damaged cells. Vitamin E also replenishes lost moisture and increases circulation which is key for strong nails, longer thicker hair, and smooth, glowing skin. Increase your Vitamin E intake by eating things like sunflower seeds, almonds, wheat germ oil, spinach, and avocados. 

More Tips For Healthy Hair, Skin, and Nails

While eating a healthy, well-balanced diet full of vitamins and nutrients is essential, It’s equally important to take care of your hair, skin, and nails from the outside as well. Routine hair treatments, manicures, and a daily skincare regime are all things you can integrate into your lifestyle to always look your best. Choosing high-quality products that contain healthy ingredients to promote the health of your hair, skin, and nails can make a huge difference in your appearance. Product lines like SNS formulate their products with nutrient-rich ingredients like Vitamin A, E, B5, D3, and Calcium that nourish the nail beds, promoting healthy growth and strong, resilient nails. Using healthy products like these along with eating a nutrient-rich diet will ensure your hair, skin, and nails always look healthy and beautiful.