The 9 Best Foods for Healthy Hair, Skin, And Nails - Solgar (2023)

Key Takeaways:

  • Diet influences skin health, but it’s not the only cause of acne. Hormonal changes, the production of too much oil in the skin, certain medications, genetics, environment, and stress all affect skin.
  • Vitamins and minerals such as biotin, vitamin C, iron, and zinc can support healthy hair, skin, and nails.

There’s a reason they say, “beauty comes from within.” What you put in your body matters, and can greatly affect the health of your hair, skin, and nails! ⁠

The effectiveness of skincare lotions, hair, and nail treatments can’t be understated, however your diet is one of the most important factors in a healthy beauty regimen.

While there’s no food that will magically make your acne disappear or your hair grow faster, the right nutrition goes a long way.

So what do you need to include on your grocery list to promote healthy hair, skin, and nails? We’ve rounded up the best foods below!

Does your diet affect acne?

Most of us likely grew up being taught to avoid oily foods and sweets because they were thought to provoke acne. There is research that shows the impact of diet in developing acne as an adult. In particular, one study found a significant connection between acne and the consumption of high fat and sugary foods.1

Diet plays a factor in skin health, but it’s not the only cause of acne. Hormonal changes, the production of too much oil in the skin, certain medications, genetics, environment, and stress all contribute to the development of acne.2

While we don’t have control over most of these factors, we do have control of the foods we eat.

Let’s take a look at the best science-backed foods for healthy hair, skin, and nails!

(Video) WHAT I TAKE FOR HEALTHY HAIR, SKIN & BODY | Vitamin Routine + Unboxing

Best foods for glowing skin

1. Fatty fish for omega-3s

Fatty fish like salmon, mackerel, and herring are packed with omega-3 fatty acids, which play an important role in skin health.3 Fatty fish is also a good source of vitamin E, which is an antioxidant that helps with sun protection — but don’t forget your daily SPF!4

Are sardines good for your skin?

Yes! Sardines fall into the category of fatty fish, therefore they also supply the body and skin with essential omega-3 fatty acids.

The 9 Best Foods for Healthy Hair, Skin, And Nails - Solgar (1)

Omega-3 Supplement

Solgar 1300 MG Omega 3-6-9 Softgels support heart, joint, and skin health.* These softgels contain a blend of three premium oils – Fish, Flax and Borage, in addition to EPA and DHA omega-3 fatty acids.

Read more: Essential Fatty Acids: Everything You Need to Know About Omega-3s

2. Avocados

This delicious green fruit isn’t just good for your toast—it’s also good for your skin health! Avocados are an excellent source of vitamin E, and vitamin C, both of which are great antioxidants that help collagen formation and healthy skin.5 The healthy fats found in avocados have also been linked to plump and healthy looking skin.6

Vitamin E Supplement

Vitamin E occurs naturally in foods such as avocados. But if you need support from a supplement, look no further than Solgar Vitamin E 400 IU Softgels. Vitamin E is an important antioxidant that helps fight free radicals, which may cause the premature aging of cells.*

3. Red or yellow bell peppers

Red and yellow bell peppers are a fantastic source of antioxidants beta-carotene, which the body converts to vitamin A, and vitamin C. Beta-carotene helps to protect the skin from UV radiation while vitamin C plays a key role in creating collagen, the protein that supports the skin’s structure and elasticity.7 8 One study found that women who ate higher amounts of vitamin C developed less wrinkles and dry skin with age.9

(Video) BIOTIN: The 5 Best Supplements for Hair/Skin/Nails (2023)

Best protein-rich foods for healthy hair

4. Eggs

If you like eggs, you’re in luck, because eggs are a hair health superfood! Eggs contain plenty of hair happy nutrients such as protein, biotin, zinc, and selenium. Because hair follicles are predominantly made up of protein, eating sufficient protein is important for hair health and growth. In fact, a low protein diet is linked to hair loss.10 Biotin, also known as vitamin B7, is another important nutrient because of its role in producing keratin, the cell-forming protein that makes up hair, nails, and the top layer of your skin!

Best Biotin Supplement

Solgar Biotin 10,000 mcg supports healthy skin, nails, and hair.*⁠ And, this supplement is vegan, non-GMO, gluten-free, dairy-free, and kosher!

5. Beans

Whether you’re a fan of kidney beans, black beans, or pinto beans, this versatile plant-based source of protein is a good source of zinc, which contributes to the hair growth cycle by supporting the oil glands around the hair follicles.11 That’s why getting more zinc can improve hair growth for those who are deficient in this mineral.12 Beans are also an excellent source of nutrients like iron and biotin, which are also important for the health of your hair, skin, and nails.

The 9 Best Foods for Healthy Hair, Skin, And Nails - Solgar (2)

Best Zinc Supplement

Our newest zinc product, Solgar® Earth Source® Koji Fermented Zinc, is food-based and readily bioavailable.* ⁠Each serving helps support your immune system, skin, and eyes!*⁠

6. Red meat

Red meat (beef, lamb, pork) is an abundant source of iron, particularly heme iron which is more easily absorbed by the body. This is an important mineral because it helps red blood cells deliver oxygen to help the body’s cells grow and repair, and that includes hair!13

Iron Supplement

If you need support with your iron levels, taking a quality iron supplement — like Earth Source® Koji Fermented Iron — can help. It’s clinically-studied, gentle on the stomach, and easy to absorb.* And it’s a food-based, vegan-friendly source of iron!

Best foods for strong nails

7. Citrus fruits and berries

Like skin, nails need vitamin C for producing collagen. That’s why snacking on citrus fruits or berries will help to support strong and healthy nails. Fruits are also plentiful with antioxidants, key for protecting the body against free radicals that could potentially damage the nail beds.

(Video) Best Supplements For Skin , Hair & Nails

8. Almonds

These small but mighty tree nuts contain plenty of nail-happy nutrients such as vitamin E, magnesium, protein, zinc, and omega-fatty acids! Because nails have a quick turnaround of cell growth, sufficient zinc is particularly important for supporting healthy nail growth.14

9. Sweet potatoes

Not only do sweet potatoes make great-tasting fries, they are also one of the best vegetable sources of biotin.15 Also known as vitamin B7, biotin is an important vitamin for strengthening brittle finger nails.16

The best supplements for healthy skin, hair, and nails

Supplements to help nourish skin from within:

The 9 Best Foods for Healthy Hair, Skin, And Nails - Solgar (3)

Say hello to healthy, youthful skin with Solgar® Collagen Hyaluronic Acid Complex.* In just 12 weeks, it helps boost skin collagen, increases skin elasticity and softens the appearance of wrinkles.*⁠

To maintain your natural beauty:

helps maintain your natural beauty from the inside out. ⁠

Two easy tablets, taken daily help support:⁠
  • ⁠Youthful, vibrant skin – softens the appearance of fine lines and wrinkles*⁠
  • Shiny hair⁠*
  • Healthy nails⁠*

are a tasty way to get nutrients like biotin, vitamins A, C and E, and keratin. It’s made with naturally-sourced mixed fruit flavors and is non-GMO.



Prioritize beauty from within

Taking care of your hair, skin, and nails is more than just appearances. When you take care of your appearance from the inside out, it will help you feel more confident in your overall health. Eating nutritious foods and taking the right supplements provides the body with the vitamins and minerals it needs to maintain healthier hair, skin, and nails.

For more beauty and health related tips, and for the latest on new Solgar® products, follow us on Instagram (@solgar) and TikTok (@solgarvitamins)!

*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease.

The information provided on this site is intended for your general knowledge only and is not a substitute for professional medical advice or treatment for specific medical conditions. Always seek the advice of your physician or other qualified healthcare provider with any questions you may have regarding a medical condition. The information on this website is not intended to diagnose, treat, cure or prevent any disease. Never disregard medical advice or delay in seeking it because of something you have read on the Solgar® site.

^In a double-blind, placebo-controlled human clinical study (Schwartz, 2019), 1g/d BioCell Collagen supplementation for 12 weeks significantly reduced numbers of facial lines and wrinkles by clinical expert, significantly increased skin elasticity and collagen content by instrument measure, compared to those in the placebo.


What is Solgar nails and hair Formula? ›

Solgar Skin, Nails and Hair Formula Tablets formula combines specific vitamins and minerals, such as zinc to help with the strength of hair and nails, and vitamin C and zinc to help maintain the skin. This also contains copper and one capsule daily covers many of your body's vitamin and mineral needs.

What is the best vitamin for hair and nail? ›

Biotin (Vitamin B7).

This is a water-soluble vitamin that helps with the production of keratin, which is a protein that makes up your hair, skin, and nails.

Which vitamin is known for improving your hair skin and nails? ›

> Biotin, also known as B7, strengthens hair and increases its density. You can increase the amount of biotin into your diet by eating eggs and bananas or drinking milk. > Fish Oil makes hair and nails shiny, and works well as an antiaging supplement.

What foods detox your hair? ›

Foods to eat to give your hair a detox
  • Drink water. Water is the ultimate treat for healthy hair as it hydrates it from the inside out, to maximise shine and strengthen the hair for improved healthy.
  • Get your protein fix. ...
  • Eat lots of avocado. ...
  • Include iron in your diet. ...
  • Try Rooibos. ...
  • Eat honey. ...
  • Try cooking with ginger.
Dec 17, 2014

How long does Solgar take to work? ›

A: Many of our customers have reported a positive effect as early as 3-5 days from starting to take Solgar 7.

Which biotin is best for hair skin and nails? ›

The Best Biotin Supplements for Hair, Skin and Nails
  • Blu Atlas Hair & Skin Gummies. ...
  • Nature's Bounty Extra Strength Hair, Skin & Nails Softgels. ...
  • Pure Encapsulations Hair, Skin, and Nails Ultra. ...
  • MindBodyGreen Beauty & Gut Collagen+ ...
  • Jarrow Formulas Biotin. ...
  • Bronson Biotin Gummies. ...
  • Vital Proteins Hair Boost.
Dec 21, 2022

How long does it take hair skin nails vitamins to work? ›

How Long Does It Take For Hair, Skin And Nail Vitamins To Work? Vitamins supplements for hair, skin and nails usually start working after four to six months of daily use. However, you have to use them consistently to get visible results.

Which food is good for hair thickness? ›

The 13 Best Foods for Hair Growth
  • Eggs. Eggs are a great source of protein and biotin, two nutrients that are essential for hair growth. ...
  • Berries. Berries are loaded with beneficial compounds and vitamins that may support hair growth. ...
  • Spinach. ...
  • Fatty fish. ...
  • Sweet potatoes. ...
  • Avocados. ...
  • Nuts. ...
  • Seeds.

What vitamin makes your hair grow? ›

Biotin. Biotin, also known as vitamin B7, is a complex B vitamin that is often touted for having hair growth benefits. And some of that hype may actually be worth it. Biotin has functions in “creating red blood cells, which carry oxygen and nutrients to the scalp and hair follicles,” says Dr. Green.

What vitamin makes hair stronger and thicker? ›

Biotin. Biotin, also known as vitamin B7, stimulates the production of keratin to increase follicle growth. Biotin deficiencies tend to be rare, with those diagnosed with Biotinidase Deficiency being the most common.

What vitamin is good for hair growth and thickness? ›

Certain nutrients, like vitamins B, C, and D, and iron may help hair growth, but a vitamin deficiency is the more likely issue. Many people view healthy-looking hair as a symbol of health and beauty. And, like any other part of your body, hair needs a variety of nutrients to grow and look its best ( 1 ).

Which vitamin is for hair fall? ›

Only riboflavin, biotin, folate, and vitamin B12 deficiencies have been associated with hair loss.

Which nuts are good for hair? ›

Nuts. Nuts like peanuts, cashews, almonds and walnuts are great sources of protein, healthy fats, biotin and zinc which support healthy tissue development on the scalp and can help stimulate hair growth and prevent hair loss.

Which food is good for eyes? ›

1. Eat Well
  • Green leafy vegetables like spinach, kale, and collards.
  • Salmon, tuna, and other oily fish.
  • Eggs, nuts, beans, and other nonmeat protein sources.
  • Oranges and other citrus fruits or juices.
  • Oysters and pork.
Jun 14, 2022

Does drinking water detox your hair? ›

Water Cleanses the Hair:

Drinking enough water will flush out the impurities that build up in your scalp, thereby restoring its health and nourishment. This is an essential element and one of the ways water helps in promoting the growth of hair.

Will apple cider vinegar remove toxins from hair? ›

The apple cider vinegar helps wipe out product residue and oil while adding shine. Mix 2 tablespoons apple cider vinegar in a mug of water. Shampoo and condition your hair as usual and then pour the diluted apple cider vinegar on your hair and do not rinse. It is the easiest way to detox your hair.

What home remedy is good for hair build up? ›

Baking soda is another multi-purpose, everyday item that's a natural way to remove product buildup from your hair. Mix a tablespoon of baking soda into a regular amount of shampoo, then wash and rinse your hair normally. Alternatively, try rubbing baking soda directly onto your wet hair and scalp.

What is Solgar good for? ›

Solgar® Liquid Calcium Magnesium with Vitamin D3 offers three nutrients for supporting bone health in one easy, liquid supplement. The liquid form makes it easy to take, and each serving supports strong bones and teeth, a healthy immune system, and proper nerve and muscle function.

Is Solgar a good product? ›

Solgar has been in the dietary supplement industry for over 70 years. As a trusted source for supplements that are free of harmful additives and common allergens, Solgar is a top pick for those looking for affordable, effective vitamins for the whole family.

How long does it take for collagen to work for hair growth? ›

So how long does it take for collagen to start working? Tangible results for skin, hair and nails are seen in as soon as four weeks. And with consistent, daily supplementation, the best results are achieved from 12 weeks.

What is better than biotin for hair? ›

Which Supplement Is Better for Hair Growth? Biotin and collagen are often recommended by dermatologists and hair experts because each supplement is believed to promote benefits for the hair, skin, and nails. However, they work differently from each other and collagen is thought to be better for hair growth.

What medications should not be taken with biotin? ›

Although there is no evidence that biotin interacts with any medication, there are some medications that may deplete biotin levels.
Possible Interactions with: Vitamin H (Biotin)
  • Carbamazepine (Carbatrol)
  • Phenobarbital.
  • Phenytoin (Dilantin)
  • Primidone (Mysoline)

What foods have biotin for hair growth? ›

Sources of Biotin

Foods that contain the most biotin include organ meats, eggs, fish, meat, seeds, nuts, and certain vegetables (such as sweet potatoes) [2,12].

What happens if you take too many hair skin and nail vitamins? ›

Since Hair, Skin & Nails is a water-soluble vitamin, an overdose is unlikely to occur.

What are the side effects from hair skin and nail vitamins? ›

Constipation, diarrhea, or upset stomach may occur. These effects are usually temporary and may disappear as your body adjusts to this medication. If any of these effects last or get worse, tell your doctor or pharmacist promptly.

How to grow your hair faster? ›

How to Make Your Hair Grow Faster and Stronger
  1. Get frequent trims. ...
  2. Eat the right diet. ...
  3. Add a hair-healthy vitamin to your a.m. routine. ...
  4. Shampoo less and hydrate more. ...
  5. Lay off the bleach. ...
  6. Avoid excessive heat styling. ...
  7. Brush hair regularly. ...
  8. Protect hair from physical damage.
Sep 14, 2022

What is the secret to thick hair? ›

Hairstyling and scalp massage

using a gentle shampoo that does not remove moisture. using a moisturizing conditioner to reduce breakage and split ends. applying a leave-in conditioner after washing and conditioning to prevent frizz and breakage. wrapping the hair in a microfiber towel before blow-drying it.

Which fruit is best for hair and skin? ›

Fruits for your skin and hair
  • Banana Banana is extremely nourishing for the skin, because it contains Vitamins B and C and is a rich source of potassium. In fact, potassium helps to soften the skin. ...
  • Apples. ...
  • Papaya. ...
  • Mango. ...
  • Orange. ...
  • Strawberries. ...
  • Grapefruit. ...
  • Cherries.
Sep 22, 2013

Can thin hair become thick again? ›

Here's the hard truth: Little can be done to permanently change the diameter of individual hair strands. Thickening products can do wonders to temporarily plump hair strands, but when it comes down to it, fine hair is genetic and can't be changed.

Which vitamin is good for eyes? ›

What are the most important vitamins for eye health?
  • Vitamin A. This vitamin helps the retina make certain pigments that allow us to see. ...
  • Beta carotene. ...
  • Lutein and zeaxanthin. ...
  • Vitamin C. ...
  • Vitamin E. ...
  • Zinc. ...
  • Omega-3 fatty acids.
Jul 20, 2022

What makes hair fall out? ›

It can be the result of heredity, hormonal changes, medical conditions or a normal part of aging. Anyone can lose hair on their head, but it's more common in men. Baldness typically refers to excessive hair loss from your scalp. Hereditary hair loss with age is the most common cause of baldness.

What vitamin makes your pee yellow? ›

Riboflavin is a member of the B family of vitamins (B complex). It's a water-soluble vitamin. Excess amounts are excreted through your kidneys. It makes the urine bright yellow.

What old medicine grows new hair? ›

It is minoxidil, an old and well-known hair-loss treatment drug used in a very different way. Rather than being applied directly to the scalp, it is being prescribed in very low-dose pills.

What will regrow women's hair? ›

Research studies confirmed that minoxidil applied directly to the scalp could stimulate hair growth. As a result of the studies, the FDA originally approved over-the-counter 2% minoxidil to treat hair loss in women.

What happens if you stop taking Viviscal? ›

People who stop taking Viviscal may not notice any change immediately. While not everyone will notice changes after stopping Viviscal, some people's hair may become gradually thinner over time.

What happens if I take zinc everyday? ›

It is possibly safe when taken in larger doses, especially when used only for a short period of time. But taking doses higher than 40 mg daily might decrease how much copper the body absorbs. Taking very high doses of zinc is likely unsafe and might cause stomach pain, vomiting, and many other problems.

What grows hair faster and thicker? ›

Let's look at 15 tips that may help your hair grow faster and stronger.
  1. Avoid restrictive dieting. ...
  2. Check your protein intake. ...
  3. Try caffeine-infused products. ...
  4. Explore essential oils. ...
  5. Boost your nutrient profile. ...
  6. Indulge in a scalp massage. ...
  7. Look into platelet-rich plasma treatment (PRP) ...
  8. Hold the heat.
Jun 18, 2020

Which oil is best for hair growth? ›

Oils like castor, peppermint, onion, coconut, jojoba, argan, amla, olive, grapeseed, rosemary, and tea tree are often recommended for hair growth. They help boost blood circulation and strengthen hair.

How can I improve my hair skin and nails? ›

Five Natural Ways to Improve Hair, Skin, and Nail Health
  1. Lead with Protein. Protein supplies the body with the amino acids it needs to produce keratin, the main building block of your hair, skin, and nails. ...
  2. Absorb Antioxidants. ...
  3. Find Fatty Fish. ...
  4. Take in Vitamins. ...
  5. Soak Up Hydration.
Oct 26, 2020

Which fruit is best for skin and hair? ›

Fruits for your skin and hair
  • Banana Banana is extremely nourishing for the skin, because it contains Vitamins B and C and is a rich source of potassium. In fact, potassium helps to soften the skin. ...
  • Apples. ...
  • Papaya. ...
  • Mango. ...
  • Orange. ...
  • Strawberries. ...
  • Grapefruit. ...
  • Cherries.
Sep 22, 2013

What foods make skin glow? ›

These 9 Foods Can Help You Get Glowing Skin
  • Mangoes. Take yourself to the tropics with this delicious fruit packed with vitamin C and rich in carotenoids like beta-carotene that optimize skin health. ...
  • Goji berries. ...
  • Tomatoes. ...
  • Passion fruit. ...
  • Kale. ...
  • Almonds. ...
  • Cacao. ...
  • Green tea.
May 11, 2022

What foods improve skin? ›

The best foods and beverages for your skin
  • Vitamin C-rich fruits and vegetables. Stock up on sweet peppers, kiwi, broccoli, and citrus fruits. ...
  • 2. Fruits with polyphenols. ...
  • 3. Fruits and vegetables rich in beta-carotene. ...
  • Soybeans. ...
  • Nuts and seeds. ...
  • Oily fish. ...
  • Water. ...
  • Coffee.
Aug 3, 2022

Which vitamin is best for skin and hair? ›

Vitamin D is one of the best vitamins for your skin, along with vitamins C, E, and K. Making sure you get enough vitamins can keep your skin looking healthy and youthful.

What vegetable is good for hair growth? ›

Spinach. Spinach is a healthy green vegetable that's loaded with beneficial nutrients like folate, iron, and vitamins A and C, all of which are important for hair growth ( 13 ). Studies suggest vitamin A is important for hair growth.

What drinks make your skin glow? ›

6 Morning Drinks For Glowing Skin
  • Lemon Water And Honey. Consuming lemon and honey with lukewarm water can work wonders for your skin. ...
  • Fruit Juices. Freshly squeezed fruit juices contain a lot of vitamins and micronutrients that boost your skin health. ...
  • Green Tea. ...
  • Vegetable Juices. ...
  • Turmeric Milk. ...
  • Coconut Water.
Aug 29, 2022

What foods make you look beautiful? ›

10 foods to make you beautiful
  • Whole eggs. Whole eggs help to combat hair fall and brittle nails (Shutterstock) ...
  • Wheatgrass. Wheatgrass is a perfect detoxifier, cleanser and healer (Shutterstock) ...
  • Aloe vera. Aloe vera hydrates dry skin, heals acne and speeds up wound healing (Shutterstock) ...
  • Triphala. ...
  • Yogurt. ...
  • Saffron.
Oct 21, 2018

Which food makes you look younger? ›

  • Extra virgin olive oil. Extra virgin olive oil is one of the healthiest oils on earth. ...
  • Green tea. Green tea is high in antioxidants, which can help fight free radicals in the body. ...
  • Fatty Fish. ...
  • Dark chocolate or cocoa. ...
  • Vegetables. ...
  • Flax seeds. ...
  • Pomegranates. ...
  • Avocados.

How can I control my face from aging? ›

11 ways to reduce premature skin aging
  1. Protect your skin from the sun every day. ...
  2. Apply self-tanner rather than get a tan. ...
  3. If you smoke, stop. ...
  4. Avoid repetitive facial expressions. ...
  5. Eat a healthy, well-balanced diet. ...
  6. Drink less alcohol. ...
  7. Exercise most days of the week. ...
  8. Cleanse your skin gently.
Feb 24, 2021

What food helps wrinkles under eyes? ›

Apart from providing hydration, watermelon, is also rich in antioxidant, which helps in reducing the fine lines and wrinkles around the eye area. The presence of vitamin B1, B6 and C helps in keeping your under eye issues at bay.


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