Beauty Supplements: What Nutrients Are Essential for Hair, Skin, and Nails?

Many people are conscientious about what they put on their skin, nails, or hair. They
moisturize, use sunscreen, and spend money on special polishes, shampoos, and conditioners.
But the truth is that beauty starts on the inside.

Certain nutrients can help support healthy hair, skin, and nails by acting as cofactors and
antioxidants. Antioxidants scavenge free radicals, unstable molecules that can damage cells
and tissue and are linked to accelerated aging.1

Cofactors are nutrients that help enzymes do their specialized job in the body. They can
support healthy skin, hair, and nails by helping form protein structures, especially collagen and
keratin, the structural proteins responsible for elasticity and strength.2 3

As a result, supplementing with these nutrients could support the appearance of hair, skin,
and nails, especially since free radical production goes up and collagen production goes down
with age.4 5 Here are some of the most essential vitamins and minerals to keep in mind.

Vitamin C

Vitamin C is a water-soluble vitamin found in foods like citrus fruits, tomatoes, and broccoli but can
also be taken as a dietary supplement. You can’t make vitamin C, so it has to come from your diet.

Among its many functions, vitamin C is a powerful antioxidant that can help to protect your cells from
damage from things like cigarette smoke or exposure to UV radiation from the sun.6 7 Your skin also
contains high concentrations of vitamin C.8

Vitamin C is also needed to make collagen. Since wrinkle formation is linked to the loss and
breakdown of collagen, vitamin C could help minimize the appearance of wrinkles and maintain
healthy skin. 8 9

Studies also show that skin health is associated with fruit and veggies intake. While the reasons are
multi-factorial, and there are so many vital nutrients found in fresh produce, vitamin C is closely
aligned with fruit and veggie intake because it’s found in high amounts in these foods.8

A study examining National Health and Nutrition Examination Survey (NHANES) data found that
higher vitamin C intake was associated with a lower likelihood of wrinkled appearance and dry skin in
more than 4000 women.10

Vitamin C could also support healthy hair by acting as an antioxidant and because it’s needed for iron
absorption. Lower iron levels can lead to thin or dull hair, so vitamin C could play a role in maintaining
healthy hair by aiding in iron absorption.11

Zinc

Zinc is a mineral found in foods like oysters, beef, and pumpkin seeds. Zinc is needed for many
functions in your body, including the protection of cells from oxidative stress, immune function, and
support of skin elasticity and firmness.12 Like vitamin C, you need to get it from your diet because
your body can’t produce it on its own. Because of these positive health benefits, Zinc is especially
helpful for beauty-related products.13 Six percent of the total body zinc is found in the skin, and
research suggests that lower zinc levels are linked to skin issues.14

Zinc is also needed for the health of hair follicles and may help with hair structure, such as volume or
luminity. One study showed that taking a supplement could help reduce the thinning of hair,
specifically for those with lower zinc levels.15

CoQ10

CoQ10 is found in every cell in your body, but levels decline with age. One study found that after
twelve weeks of CoQ10 supplementation, participants had reduced signs of aging, including fewer
wrinkles.16

Similarly, another randomized control trial that combined CoQ10 with collagen supplementation
showed improved skin density, fewer wrinkles in the eye area, lower total wrinkle score, and
improved skin smoothness.17

Copper

Copper is a mineral found in food like oysters, liver, and dark leafy greens. It’s a cofactor for enzymes
involved in many functions, including the maintenance of connective tissues, and maintenance of skin and hair pigmentation. Copper is also involved in defense against oxidative damage, which means it can
help to protect cells from damage.18

Copper is important for hair, skin, and nails because it supports the connective tissues that keep these
structures strong. Low levels of copper in the body are also linked to hair graying early, possibly due
to the role of copper in melanin production.19

Folate

Folate is probably most well-known for its role in healthy fetal development during pregnancy, but
healthy folate levels are essential for everyone at any age. Folate is a B vitamin needed for the
positive appearance of hair volume, skin firmness, and nail strength. It’s found in foods like leafy
green vegetables, legumes, nuts, and seeds.

Its role in cellular health means that folate is important for the growth and maintenance of hair, skin,
and nails. One study suggested that healthy folate levels could stimulate hair growth and support
healthy volume in specific types of hair loss.20 And similar to copper, low levels are linked to
premature gray hair.21

Biotin

Biotin has been used in beauty formulations for many years, but its efficacy has been mixed. Biotin is
a B vitamin essential for cellular growth, biotin is found in foods like eggs, salmon, avocado, and nuts.
It’s often touted as a hair and nail health supplement because it plays a role in keratin production, a
critical structural component of hair and nails.

Some evidence suggests that biotin supplementation supports healthy hair and nail growth, especially
for people with low levels.22 Biotin could be especially beneficial for firmer and harder nails, especially
for those who already have brittle nails.23

Optimal Nutrients for Healthy Hair, Skin, and Nails

It’s clear that many nutrients work together to support your hair, skin, and nails. Making sure you
have optimal levels through your diet or supplements can help you feel good in your skin.

If you’re looking for ways to keep the health of your hair, skin, and nails, consider adding some of
these essential nutrients into your beauty routine.

Caitlin Beale, MS, RDN is a registered dietitian and freelance health writer. She has a master’s degree in nutrition and over ten years of experience as a registered dietitian.

+The views expressed in this article are those of the authors. They do not reflect the opinions or views of Pure Encapsulations®.
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1 Gu Y, Han J, Jiang C, Zhang Y. Biomarkers, oxidative stress and autophagy in skin aging. Ageing Res Rev. 2020;59:101036. doi:10.1016/j.arr.2020.101036

2 Moll R, Divo M, Langbein L. The human keratins: biology and pathology. Histochem Cell Biol. 2008;129(6):705-733. doi:10.1007/s00418-008-0435-6

3 Proksch E, Segger D, Dewert K, Schunck M, Zague V, Oesser S. Oral supplementation of specific collagen peptides has beneficial effects on human skin physiology: a double-blind, placebo-controlled study. Skin Pharmacol Physiol. 2014;27(1):47-55.doi:10.1159/000351376

4 Varani J, Dame MK Rittie L/ et al. Decreased collagen production in chronologically aged skin: roles of aged-dependent alteration in fibroblast function and defective mechanical simulation. Am J Pathol. 2006;168(6):1861-1868. doi:10.2353/ajpath.2006051302

5 Binic I, Lazarevic V, Ljubenovic M, Mojsa J, Sokolovic D. Skin ageing: natural weapons and strategies. Evid Based Complement Alternat Med. 2013;2013:827248. doi:10.1155/2013/827248

6 Murray JC, Burch JA, Streilein RD, lannacchione MA, Hall RP, Pinnell SR. A topical antioxidant solution containing vitamins C and E stabilized by ferulic acid provides protection for human skin against damage caused by ultraviolet irradiation. J Am Acad Dermatol. 2008;59(3):418-425. doi:10.1016/j.jaad.2008.05.004

7 Mikirova NA, Ichim TE, Riordan NH. Anti-angiogenic effect of high doses of ascorbic acid. J Transl MEd. 2008;6:50. Published 2008 Sep 12. doi:10.1186/1479-5876-6-50

8 Pullar JM, Carr AC Vissers MCM. The Roles of Vitamin C in Skin Health. Nutrients. 2017;9(8):866. Published 2017 Aug 12. doi:10.3390/nu9080866

9 Telang PS. Vitamin C in dermatology. Indian Dermatol Online J. 2013;4(2):143-146. doi:10.4103/2229-5178.110593

10 Cosgrove MC, Franco OH, Granger SP, Murray PG, Mayes AE. Dietary nutrient intakes and skin-aging appearance among middle-aged American women

10 Cosgrove MC, Franco OH, Granger SP, Murray PG, Mayes AE. Dietary nutrient intakes and skin-aging appearance among middle-aged American women

11 Almohanna HM, Ahmed AA, Tsatalis JP, Tosti A. The Role of Vitamins and Minerals in Hair Loss: A Review. Dermatol Ther (Heidelb). 2019;9(1):51-70. doi:10.1007/s13555-018-0278-6

12 “Office of Dietary Supplements – Zinc. “Accessed April 21, 2022. https://ods.od.nih.gov/factsheets/Zinc-HealthPofessional/.

13 Bae YS, Hill ND, Bibi Y, Dreiher J, Cohen AD. Innovative uses for zinc in dermatology. Dermatol Clin. 2010;28(3):587-597. doi:10.1016/j.det.2010.03.006

14 Gupta M, Mahajan VK, Mehta KS, Chauhan PS. Zinc therapy in dermatology: a review. Dermatol Res Pract. 2014;2014:709152. doi:10.1155/2014/709152

15 Park H, Kim CW, Kim SS, Park CW. The therapeutic effect and the changed serum zinc level after zinc supplementation in alopecia areata patients who had a low serum zinc level. Ann Dermatol. 2009;21(2):142-146. doi:10.5021/ad.2009.21.2.142

16 Žmitek K, Pogačnik T, Mervic L, Žmitek J, Pravst I. The effect of dietary intake of coenzyme Q10 on skin parameters and condition: Results of a randomized, placebo-controlled, double-blind study. Biofactors. 2017;43(1):132-140. doi:10.1002/biof.1316

17 Žmitek K, Žmitek J, Rogl Butina M, Pogačnik T. Effects of a Combination of Water-Soluble CoenzymeQ10 and Collagen on Skin Parameters and Condition: Results of a Randomised, Placebo-Controlled, Double-Blind Study. Nutrients. 2020;12(3):618. Published 2020 Feb 27. doi:10.3390/nu12030618

18 Allen KG, Klevay LM. CopperL an antioxidant nutrient for cardiovascular health. Curr Opin Lipidol. 1994;5(1):22-28. doi:10.1097/00041433-19940200000005

19 El-Sheikh AM, Elfar NN, Mourad HA, Hewedy ES. Relationship between Trace Elements and Premature Hair Graying. Int J Trichology. 2018;10(6):278-283. doi:10.4103/ijt.ijt_8_18

20 Yousefi M, Namazi MR, Rahimi H, Younespour S, Ehsani AH, Shakoei S. Evaluation of Serum Homocysteine, High-Sensitivity CRP, and EBC Folate in Patients with Alopecia Areata. Indian J Dermatol. 2014;59(6):6330. doi10.4103/0019-5154. 143567

21 Daulatabad D, Singal A, Grover C, Chhillar N. Prospective Analytical Controlled Study Evaluating Serum Biotin, Vitamin B12, and Folix Acid Patients with Premature Canities. Int J Trichology. 2017;9(1):19-24. doi:4103/ijt.ijt_79_16

22 Patel DP, Swink SM, Castelo-Soccio L. A Review of the Use of Biotin for Hair Loss. Skin Appendage Disord. 2017;3(3):166-169. doi:10.1159/000462981

23 Floersheim GL. Behandlung brüchiger Fingernägel mit Biotin [Treatment of brittle fingernails with biotin]. Z Hautkr. 1989;64(1):41-48