This article has been updated since its initial publish date to include more expert insight.
If you want the healthiest, shiniest hair and the strongest nails around, we’ve got good news: hair and nail health are linked, which means you can kill two birds with one stone by providing your body with the proper nutrients for both.
To keep your hair glossy and your nails strong, a nourishing diet is essential. It’s even more important to pay attention to your diet as you age. If you feel like your eating plan doesn’t provide all the nutrients you need, supplementing with vitamins is a great option.
To learn more about the most important nutrients for hair and nails, we caught up with Dr. Nava Greenfield, board-certified dermatologist at Schweiger Dermatology Group in New York City and Ghanima Abdullah, hair expert and cosmetologist at The Right Hairstyles.
“Eating a healthy, well-balanced diet with a variety of fresh fruits and vegetables and enough calories is absolutely essential for maintaining proper nail and hair health,” Dr. Greenfield says. She explains that since hair and nail growth are not essential functions for our survival, our body will prioritize the functions that are essential, like heart, lung, and brain functions. That’s why ample nutrition and vitamin intake is a must for healthy hair and nails.
While Dr. Greenfield notes that the best way to promote strong hair and nails is always to get your nutrients straight from natural sources like food (this allows your body to absorb them more efficiently), she did tell us about four essential nutrients that you can find in supplements if needed: Biotin, zinc, iron and pumpkin seed oil.
1. Biotin
The first nutrient to keep in mind when seeking beauty supplements is biotin. Biotin can be a major life-saver when it comes to the health of your hair and nails because it helps to boost your body's collagen production.
"Biotin also helps curb hair fall and stimulates keratin products in hair," Elizabeth Mullans, M.D. from Uptown Dermatology explains. Mullans says this antioxidant can even speed up the rate of follicle growth. Sounds great!
You can get biotin in your diet naturally through legumes, eggs, nuts, seeds, and more. But if you find you need a little extra, a Biotin supplement is another great way to go.
2. Zinc
Zinc supplements can also be extremely beneficial to the health of your hair and nails. Dr. Domnic Burgs, a chief scientist, hair biologist, microbiologist, and trichologist for evolis Professional echoes Dr. Greenfield's emphasis on this nutrient: "Zinc is a key mineral critical for hair growth," Dr. Burgs says.
If you want to promote beauty from the inside out by adding healthy amounts of zinc to your diet, there are several natural sources. Meats like beef and pork, legumes such as chickpeas, lentils, and beans, whole wheat, and oats are all great places to start. Of course, zinc supplements are always another option to ensure your zinc intake is sufficient for shiny hair and strong nails.
3. Pumpkin Seed Oil
If you've observed thinner hair at your scalp, weak strands, or bald spots, Abdullah recommends taking pumpkin seed oil supplements.
Abdullah points out that "pumpkin seed oil has been scientifically proven" to "grow more hair and aid those who have thinning hair," if you need somewhere to start.
4. Iron
Iron is another vital building block for the all-around health of your body, especially when it comes to growing strong, healthy hair and nails. This mineral is one great option for those who struggle with dull or thinning hair. Typically found in red meat, seafood, leafy greens, and whole grains, iron helps to boost circulation within your body and repair cells that promote healthy hair growth.
Some people are naturally low on iron. If you are one of the many who experience iron deficiency amenia, that doesn’t mean you can’t reap the benefits of gorgeous hair and strong nails. "If you are low in iron, an iron supplement can be effective in promoting hair growth," Dr. Greenfield assures.
Finally, Dr. Greenfield offers one more word of advice to those who aren't quite getting all the nutrients they need to promote strong hair and nails: a simple multivitamin: "If you do not eat a variety of healthy foods, a multivitamin may be beneficial," she says.
This go-to option is easy enough to take once a day and promotes all-around health. Sign us up!
