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, beauty comes from within, so 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 nutrients that support healthy hair, skin and nails. That’s why we’ve created daily supplements containing the best vitamins for hair skin and nails. We’ve answered some common questions about each of these nutrients below.^†

What Vitamins are Considered “Beauty Supplements”?

Don’t know what vitamins are good for hair and skin? You may know that vitamins and minerals are essential for cells and tissues within the body, and some are required for proper functioning of your immune system, nervous system, and bone and muscle health. But what you might not know is that some of these vitamins may also be beneficial for parts of your body that are associated with ‘beauty.’ The vitamins that are often contained in beauty supplements help support the hair, skin and nails. Nutrients often referred to as hair skin and nails vitamins and minerals may include:^†

• Vitamin A
• Vitamin C
• Biotin, or Vitamin B7
• Zinc
• Copper

In addition to discussing the benefits of these vitamins for your skin, hair or nails, we’ll also explore some key minerals that are associated with beauty support.^†

How Does Biotin Support Hair, Skin and Nails?

Biotin is a member of the family of B vitamins and supports carbohydrate, protein and fat metabolism. Biotin also plays a role in the cellular processes involved in the formation of hair follicles and skin cells.^[1] Due to its many benefits, biotin is often used in supplements providing vitamins to support healthy nails, hair, and skin. Biotin helps support healthy hair, skin, and nails as you age.^†

What Foods Contain Biotin?

Some foods that have biotin include organ meats, fish, meats, sweet potatoes and eggs.^[2] If you don’t eat these foods, a biotin supplement such as Nature Made Hair Skin Nails^▲ 2500 mcg Biotin Softgels may help fill that nutrient gap. For a tasty option, try Nature Made Biotin Gummies, which provides 2500 mcg biotin in 2 gummies. There is no upper limit defined for this water-soluble vitamin, though it is important to note that taking this supplement may interact with some lab testing, so consult with your healthcare practitioner before lab testing.^[2]

Learn More: Are Gummy Vitamins Effective?

How Does Vitamin C Support Healthy Skin?

Did you know that Vitamin C is a great vitamin for supporting healthy skin? Vitamin C plays an important role in collagen synthesis. Vitamin C is an antioxidant and helps neutralize free radicals in the body.^†

Learn More: What do Antioxidants Do? and Benefits of Vitamin C

While vitamin C deficiency was once common in sailors of yore, it is currently fairly rare in the United States, at only 5.9%.^[3] However, national survey data shows that about 45.9% of Americans do not consume enough of this water-soluble vitamin in their diet, and if you smoke, your needs are even greater. This is because smoking places more oxidative stress on the body’s, which leads to more free radicals, so extra antioxidant vitamin c is needed to neutralize them. ^[4] Aging also causes a decline in Vitamin C in the epidermis and the dermis of the skin.^[5] Taking a daily Vitamin C supplement may help fill nutrient gaps missing in your daily diet.^†

What Are Good Sources of Vitamin C?

Some good sources of Vitamin C include orange juice, broccoli, strawberries, cauliflower and watermelon. Consider Nature Made Hair, Skin, Nails Gummies, with 15 mg of Vitamin C per serving. The recommended intake of Vitamin C per day is 90 mg a day for men and 75 mg a day for women. Smokers should add 35 mg to their daily amount. Additionally, pregnant women should increase their daily intake to 85 mg a day, and 120 mg a day while breastfeeding. The upper limit of vitamin C for adults is 2000 mg a day.^[6]

Learn More: How Much Vitamin C Should You Take?

How Does Zinc Support Healthy Skin?

Zinc is an essential mineral that is required in many processes throughout the body. Zinc plays an important structural role in connective tissue during collagen formation.^[7]†

What are Good Sources of Zinc?

Good food sources of zinc are red meats, shellfish, and some nuts and legumes.^[8] The recommended daily intake for zinc is 11 mg a day for adult men, and 8 mg a day for adult women. Pregnant women should increase their daily zinc intake to 11 mg a day, and 12 mg a day while breastfeeding.^[8] 15% of Americans do not meet their daily zinc requirements from food alone, and a supplement or a multivitamin/mineral containing zinc to close this potential nutrient gap.^[4] For a convenient option, consider Nature Made Zinc tablets or gummies. 

How Does Copper Support My Skin Health?

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.^[9] Copper is also required to make melanin, a pigment in your hair and skin.^[10] Zinc and copper are two nutrients that are often used in beauty supplements.^†

What’s a Good Source for Copper?

Copper can be found in foods such as shellfish, meats, nuts, and seeds. The recommended daily intake of copper for adults over 19 years of age is 900 mcg per day. This increases to 1,000 mcg per day for pregnant women, and 1,300 mcg per day during lactation.^[11] You can also find copper in Nature Made Hair, Skin, Nails^▲ Liquid Softgels.

What Role Does Vitamin A Play in the Health of My Skin?

Vitamin A is an essential nutrient, and along with its other roles in the body, it supports cell growth and differentiation, playing a critical role in the formation and maintenance of skin cells.^[12] Vitamin A supplementation may help support healthy skin.^†

What Foods are Good Sources of Vitamin A?

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. Preformed vitamin A, that is, vitamin A that doesn't need to be converted in the body, can be found in foods like beef, liver, fish, eggs, and some fortified milk.^[13]

The recommended dietary allowance for vitamin A is provided in RAE, or Retinol Activity Equivalents, because of how retinol and carotenoids are converted into vitamin A in the body. For adults over 19, men are recommended to get 900 mcg RAE per day, and women are recommended to get 700 mcg RAE per day. That number increases to 770 mcg RAE per day for pregnant women, and 1,300 mcg RAE per day during lactation.^[13]

If you're looking for a way to bridge this nutrient gap, beta-carotene can be found in our Hair, Skin, Nails^▲ Softgel supplement to support healthy skin.^†

What Should You Look for in a Hair, Skin, and Nails Supplement?

Not all supplements are created equal. When choosing a beauty-focused supplement, consider the following:

• Ingredient transparency: Look for clear labeling and recognizable nutrients like biotin and vitamin C.
• Scientific formulation: Choose brands that base their formulas on established science.

Nature Made supplements are sourced from high quality ingredients, with nutritional support for your natural beauty with ingredients backed by science.

Our Supplements for Hair, Skin & Nails come in a number of forms and dosages to suit your specific needs. If you are looking for a tasty beauty supplement without added sugar, check out Nature Made Zero Sugar^‡ Hair Skin Nails Gummies, which provide 2500 mcg of Biotin to support healthy hair, skin & nails plus Vitamin C and Vitamin E for antioxidant support. Additionally, our Hair-Skin-Nails 2500 mcg Biotin Softgels provide five essential nutrients in one daily softgel to support healthy hair, skin and nails.^†

How to Read a Supplement Label for Beauty Support

Understanding supplement labels can help you make informed decisions. Here's what to look for:

• Serving size: Explains how many tablets, capsules, or gummies are in a single serving
• Amount Per Serving: Tells you how much of the nutrient is provided per serving as well as the % Daily Value (if applicable)
• Ingredients: Look for beauty supporting nutrients like biotin, vitamin C, zinc, and copper

Nature Made^® includes this information on all product packaging to help you choose what fits your needs.

How Long Do Hair, Skin, and Nail Vitamins Take to Work?

All supplements are best taken consistently, as you may not see results from just one day of supplementation. Keep a consistent schedule, providing your body with regular nutrient support for your daily wellness. One of the best ways to keep a consistent schedule is by pairing your supplement routine with a regular daily meal, like breakfast, lunch, or dinner. This not only helps keep you consistent but reminds you to take your supplements with water and a meal, as is generally recommended for better absorption.

Support Your Wellness from the Inside Out

Taking care of your hair, skin, and nails starts with giving your body the nutrients it needs. Whether you're looking to help fill a gap in your diet or support your daily wellness routine, Nature Made^® offers a range of high-quality supplements made with science-backed ingredients.^†

Explore our Hair, Skin & Nails collection to find the product that fits your lifestyle.

References:

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. National Institute of Health. Office of Dietary Supplements - Biotin. Nih.gov. Published January 10, 2022. https://ods.od.nih.gov/factsheets/Biotin-HealthProfessional/
3. Narayanan S, Kumar SS, Manguvo A, Friedman E. Current Estimates of Serum Vitamin C and Vitamin C Deficiency in the United States. Curr Dev Nutr. 2021;5(Suppl 2):1067. Published 2021 Jun 7. doi:10.1093/cdn/nzab053_060
4. Reider CA, Chung RY, Devarshi PP, Grant RW, Hazels Mitmesser S. Inadequacy of Immune Health Nutrients: Intakes in US Adults, the 2005-2016 NHANES. Nutrients. 2020;12(6):1735. Published 2020 Jun 10. doi:10.3390/nu120617354.
5. 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(5):1212-1217. doi:10.1046/j.0022-202x.2001.01469.x
6. National Institutes of Health. Vitamin C. Nih.gov. Published March 22, 2021. https://ods.od.nih.gov/factsheets/VitaminC-Consumer/
7. Seo HJ, Cho YE, Kim T, Shin HI, Kwun IS. Zinc may increase bone formation through stimulating cell proliferation, alkaline phosphatase activity and collagen synthesis in osteoblastic MC3T3-E1 cells. Nutr Res Pract. 2010;4(5):356-361. doi:10.4162/nrp.2010.4.5.356
8. National Institutes of Health. Zinc. Nih.gov. Published September 28, 2022. https://ods.od.nih.gov/factsheets/Zinc-HealthProfessional/
9. Copper | Linus Pauling Institute. Linus Pauling Institute. Published April 22, 2014. Accessed September 23, 2025. https://lpi.oregonstate.edu/mic/minerals/copper#connective-tissue-formation-function
10. Borkow G. Using Copper to Improve the Well-Being of the Skin. Curr Chem Biol. 2014;8(2):89-102. doi:10.2174/2212796809666150227223857
11. National Institutes of Health. Office of Dietary Supplements - Copper. Nih.gov. Published October 18, 2022. https://ods.od.nih.gov/factsheets/Copper-HealthProfessional/
12. VanBuren CA, Everts HB. Vitamin A in Skin and Hair: An Update. Nutrients. 2022;14(14):2952. Published 2022 Jul 19. doi:10.3390/nu14142952
13. National Institutes of Health. Vitamin A and Carotenoids. Nih.gov. Published 2023. https://ods.od.nih.gov/factsheets/VitaminA-HealthProfessional/

‡ Not a low calorie food

▲ Supports healthy hair, skin & nails^†