Key Vitamins and Minerals for Healthy Hair, Skin, and Nails

At Nature Made®, we understand that looking and feeling your best go hand-in-hand. After all, feeling good about yourself is important for overall wellness. While eating a healthy diet and exercising regularly are important ways to look and feel your best, there are certain key nutrients that are needed to support healthy hair, skin and nails. Take a closer look at each one below.

Biotin is a member of the family of B vitamins and supports carbohydrate, protein, and fat metabolism. Biotin is also responsible for the cellular process involved in the formation of hair follicles and new skin cells.1 Biotin may help support healthy hair, skin and nails in people who are biotin deficient. Some foods containing biotin include whole wheat bread, cooked eggs, milk, cheese, salmon, avocado, almonds and raspberries. If you don’t eat these foods, a biotin supplement such as Nature Made Biotin 2500 mcg Liquid Softgels can help fill that nutrient gap. For a tastier option, you could try Nature Made Biotin Gummies.

Vitamin C
Vitamin C plays an important role in collagen synthesis, supporting the stability of the outermost layer of the skin, the epidermis. Vitamin C is an antioxidant and helps neutralize free radicals. National survey data shows that about 37% of Americans do not eat enough of this water soluble vitamin2, and if you smoke, your needs are even greater. Aging also causes a decline of vitamin C in the epidermis of the skin.3 Some good sources of vitamin C include orange juice, broccoli, strawberries, cauliflower, and watermelon. Consider Nature Made Hair, Skin, Nails Gummies, with 100 mg of vitamin C per serving.

This essential mineral is required in many processes throughout the body. Zinc plays an important structural role in connective tissue during collagen formation. A lack of zinc can increase a skin cell’s exposure to free radicals and impair its function.4 Good food sources of zinc are red meats, shellfish, and some nuts and legumes. Some strict vegetarians may consume inadequate amounts of zinc. For a tasty and convenient option, consider Nature Made Zinc VitaMelts.

Copper is an essential trace mineral needed for different enzymes in the body. Like zinc, copper is needed for the formation of strong connective tissue in collagen synthesis. Copper is also required to make melanin5, a pigment in your hair and skin. Copper can be found in various foods such as shellfish, meats, nuts and seeds. You can also find copper in Nature Made Hair, Skin, Nails Liquid Softgels.

Vitamin A
Vitamin A is an essential nutrient and needed to support healthy skin. It supports cell growth and differentiation, playing a critical role in the formation and maintenance of skin cells.6 † Beta-carotene, a precursor to vitamin A, can be found in green leafy vegetables and orange and yellow fruits and vegetables, such as carrots, cantaloupe, sweet potatoes, apricots, and mangoes. Beta-carotene can also be found in Nature Made Hair, Skin, Nails Liquid Softgels.

Astaxanthin is a naturally occurring carotenoid that comes from algae and some fish. A specific type of microalgae, Haematococcus pluvialis, produces the highest amount of astaxanthin. Astaxanthin has antioxidant properties to help support healthy skin and healthy eye function. To help support healthy skin, try Nature Made Astaxanthin Liquid Softgels.

1. EFSA Panel on Dietetic Products, Nutrition and Allergies (NDA); Scientific opinion on the substantiation of health claims related to biotin and energy-yielding metabolism (ID 114, 117), macronutrient metabolism (ID 113, 114, 117), maintenance of skin and mucous membranes (ID 115), maintenance of hair (ID 118, 2876) and function of the nervous system (ID 116) pursuant to Article 13(1) of Regulation (EC) No 1924/2006 on request from the European Commission. EFSA Journal 2009;7(9):1209. [17 pp.]. doi:10.2903/j.efsa.2009.1209.

2. Fulgoni VL, Keast DR, Bailey RL, et al. Foods, fortificants, and supplements: where do Americans get their nutrients? J Nutr. 2011;141:1847-1854.

3. Rhie G, Shin MH, Seo JY, et al. Aging- and photoaging-dependent changes of enzymic and nonenzymic antioxidants in the epidermis and dermis of human skin in vivo. J Invest Dermatol 2001;117:1212-1217.

4. Wintergerst ES, Maggini S, Hornig DH. Contribution of selected vitamins and trace elements to immune function. Ann Nutr Metab 2007;51:301-23

5. Turnlund JR. Copper. In: Shils ME, Shike M, Ross AC, Caballero B, Cousins RJ, eds. Modern Nutrition in Health and Disease. 10th ed. Philadelphia: Lippincott Williams & Wilkins; 2006:286-299

6. Ross CA. Vitamin A. In: Coates PM, Betz JM, Blackman MR, et al., eds. Encyclopedia of Dietary Supplements. 2nd ed. London and New York: Informa Healthcare; 2010:778-91.