What Nutrient Helps Hair, Skin and Nails Grow?

Skin Health, Skin Care

What Nutrient Helps Hair, Skin and Nails Grow?

by Liz Thompson
August 23, 2023

You know the saying, "you are what you eat"? Turns out there may be some truth to that. The health of your skin, hair and nails depends not just on the topical products you use but on what you put into your body. So, what nutrient helps hair, skin and nails grow best?

The right nutrients can help your hair, skin and nails grow and give you a healthy glow from the inside out.

How Does Diet Impact Skin, Hair and Nails?

Eating a well-balanced diet can help you maintain healthy skin, hair and nails. After all, health starts from within. Here's how your diet may affect your skin, hair and nails.


Skin is your largest organ, and because it's visible, it gives you a clear view when something's wrong — you can often identify issues simply by looking in the mirror.

The nutrients found in plant-based foods may promote the appearance of healthy skin and enhance the skin's barrier function. Although further research is needed to confirm these benefits, eating a diet rich in fruits and vegetables, whole grains and good fats is undoubtedly a good choice for the body and skin.

If you're experiencing dry skin, a nutritious diet and plenty of water work together to hydrate your skin from the inside out. Then, you can maintain that hydration with moisture-packed skincare products designed to target dry skin, including the Neutrogena® Hydro Boost Hydrating Gel Cleanser, Fragrance Free and Neutrogena® Hydro Boost Water Cream.


What's good for your skin may also be good for your hair. Research from 24 articles published in the journal Skin Appendage Disorders states that the Mediterranean diet — which is rich in raw vegetables and fresh herbs — and a diet that includes isoflavone-rich soy may promote the appearance of healthy hair and hair growth in those with alopecia.


Nails that look less than glamorous may be crying out for the right nutrients. Research published in the journal Clinics in Dermatology found that every nutritional deficiency can contribute to the quality of nail growth. So, if you have been eating poorly, you may be experiencing thin and brittle nails. A diet that focuses on the primary amino acids that make up collagen may support the health of your nailsas you age.

Add some hydration to your hand care routine by using the Neutrogena® Hydro Boost Hand Gel Cream to keep hands and nails moisturized. This nourishing hand cream is powered by hyaluronic acid to boost and lock in hydration.

What Nutrient Helps Hair, Skin and Nails Grow?

What Are the Best Foods for Skin and Hair?

Revamping your diet to include skin-, hair- and nail-boosting foods can help you look and feel good for the long term. Add the following to your next grocery store shopping list — and let your complexion reap the benefits.

  • Fatty fish. Fish like herring, salmon and sardines are rich in omega-3 and omega-6 fatty acids, which play an important role in skin function and appearance.

  • Eggs. One large egg has approximately 6 grams of protein. This can support your hair health — decreased protein intake has been linked to hair loss.

  • Dark leafy greens. The folic acid in dark leafy greens such as spinach may help improve the appearance of hair loss.

  • Nuts and seeds. Nuts and seeds are rich in vitamin E, which helps to support optimal collagen production.

  • Water-rich foods. Making water-rich fruits and veggies such as cucumbers and cantaloupe part of your diet can be a health-friendly way to maintain youthful-looking skin; that hydration supports the skin barrier and inhibits transepidermal water loss.

What Are the Worst Foods for Skin and Hair?

Look out for these beauty-stealing food culprits and keep them out of your shopping cart. Focus on what nutrient helps hair, skin and nails grow, and load up your grocery cart.

  • Alcohol. Imbibing dehydrates the body, including your skin, hair and nails. A report published in Clinics in Dermatology stated that an excess of alcohol can result in skin, hair and nail changes.

  • Processed foods. Processed foods tend to contain high levels of salt, sugar and fats. Limit them in your diet to keep your skin, hair and nails looking younger.

  • Sugary drinks. Consuming drinks and foods with added sugar can negatively impact the look and feel of your skin; research published in Clinics in Dermatology linked elevated levels of sugar in the body to skin aging.

Eating a well-balanced diet helps you maintain healthier skin. Lean on fresh foods rich in vitamins and nutrients to build a wholesome diet for stronger skin, nails, and hair.

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I’m a freelance copywriter for beauty and wellness brands and creative entrepreneur with an expertise in green beauty.

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