If your hair feels thinner than it used to or your nails are suddenly brittle, peeling, or slow to grow, aging may be playing a bigger role than you think. As we get older, natural changes in hormone levels and nutrient absorption can impact keratin and collagen production—two key building blocks for strong hair and nails. According to dermatologists, targeted supplementation can help fill in the gaps, especially when diet alone isn’t enough.
Dr. Jeannette Graf, a board-certified dermatologist and Assistant Clinical Professor of Dermatology at Mount Sinai School of Medicine, points to two supplements in particular that show promise for supporting aging hair and nails.
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1. Biotin
Biotin is one of the most well-known supplements for hair and nail health—and for good reason. Dr. Graf explains that biotin supplements can be helpful in supporting aging hair and nails by strengthening and thickening brittle, thinning nails. Research has shown that biotin may help promote nail growth in people who struggle with splitting or weak nails, and it may also benefit some individuals experiencing thinning hair.
The reason biotin works comes down to keratin. Biotin helps support keratin production, which is a key structural protein in both hair strands and nails. When keratin levels are compromised, hair can become fragile and nails can break or peel more easily. For those who are deficient—or whose needs increase with age—biotin supplementation may help restore strength and resilience over time.
2. Collagen Peptides
Collagen is another essential component of healthy hair and nails, but the form you take matters. Dr. Graf notes that collagen supplements are enzymatically treated to form hydrolyzed collagen peptides, which are small enough to be absorbed by the body. Once absorbed, these peptides provide the amino acids necessary for the body’s own collagen production.
Some early studies suggest that collagen peptides may help support hair growth and density, particularly when paired with vitamin C, which plays a role in collagen synthesis. As natural collagen production declines with age, supplementation may help support the structural integrity of hair follicles and nail beds, contributing to stronger, healthier growth.
Food vs. Supplements: Which Is Better?
Dr. Graf emphasizes that getting nutrients from food is always ideal. Biotin-rich foods like eggs, nuts, seeds, and whole grains, as well as collagen-supporting foods such as bone broth and vitamin C–rich fruits and vegetables, should form the foundation of a healthy diet. However, supplements can offer a convenient and reliable way to meet your needs—especially if you’re frequently on the go or suspect you may be lacking these nutrients.
The Bottom Line
When it comes to aging hair and nails, biotin and collagen peptides stand out as two of the most effective supplements dermatologists recommend. By supporting keratin and collagen production, these supplements may help improve nail strength, reduce brittleness, and support healthier-looking hair over time. While food should always come first, supplements can be a practical tool for maintaining strong hair and nails as you age.
