Can you boost hair, skin, and nail health with diet?
You’ve likely heard the phrase “you are what you eat.” When it comes to your hair, skin, and nail health, there may be some truth to that statement.
A 2019 review trusted Source identified a link between micronutrient deficiencies and cutaneous abnormalities in hair, skin, and nails. Cutaneous abnormalities can include:
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acne
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eczema
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psoriasis
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melanoma
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other skin conditions
In particular, researchers said poor intake or low absorption of certain vitamins and minerals may be the culprit.
These vitamins and minerals include:
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B vitamins
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fat-soluble vitamins like A, E, and K
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zinc
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iron
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copper
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selenium
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essential fatty acids
Similarly, a 2017 studyTrusted Source concluded that multiple kinds of nutrient deficiencies can result in hair loss.
“Layers of the skin are connected to a huge vascular network, and our hair follicles and roots are also fed by a blood supply we want to be nutrient rich,” explains Amir Sadri, M.D., a consultant plastic surgeon at Great Ormond Street Hospital.
These direct connections with the bloodstream mean the skin and hair are often the first place you can visibly see nutrient deficiencies.
Sadri says any factors that affect the hair will also affect the nails.
“This is because they’re both made from keratin,” he explains.
What the diet can and can’t do
A healthy diet can improve your skin, hair and nail health. However, the importance of diet shouldn’t be overstated, as there will always be other factors at play.
These factors include genetics, general health status, and age.
However, Rimmer believes there are several ways to support hair, skin, and nail health through your diet.
These include:
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eat a varied diet with lots of colors and textures
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increase protein and iron intake
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limit alcohol consumption
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limit sugar consumption
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favor healthy fats over processed and saturated fats
a balanced diet containing lots of colors and textures is best. She also says increasing you protein and iron intake is key.
“Protein helps with new cell generation and will benefit as an all rounder,” she explains.
“Iron is another building block for the integumentary system and it’s abundant in red meat. If you are vegetarian or vegan then max out your diet with pulses (beans and lentils) to ensure you’re getting your recommended daily amount,” Rimmer suggests.
However, it’s important not to take an iron supplement without speaking with your healthcare professional first. Iron supplements can lead to constipation and, less commonly, iron poisoning.
As for foods and drinks you should aim to limit?
“Drinking too much alcohol and eating highly processed, sugary, and fatty food is not good for your skin, hair, and nails,” says Savas Altan, medical aesthetic at Vera Clinic.“Over time, alcohol consumption can cause dry, brittle, breaking hair, and cause excessive hair loss.”
Likewise, Altan says excess sugar in the diet can encourage the degradation of collagen and elastin in your skin. This can prompt a loss of firmness and elasticity long-term, causing sagging and wrinkles on the skin.
Does sleep affect your hair, skin, and nail health?
We know a good night’s sleep is certainly great for your energy levels, but does sleeping soundly benefit your hair, skin, and nails too?
A 2015 studyTrusted Source that explored the effect of chronic poor sleep quality on skin health and aging found that good sleepers had significantly lower skin aging scores.
Meanwhile, a 2019 studyTrusted Source involving forty subjects supported the hypothesis that there’s a potential link between sleep quality and acne.
“While you’re sleeping your body is busy recovering,” says Rimmer. “Collagen production increases, peaking within the first few hours of sleep.”
That said, a lack of sleep may affect your hair, skin, and nails even more.
“You could argue that the hair, skin, and nails are last in the queue to benefit from lifestyle factors,” says Rimmer. “They’ll also be the first to deteriorate with sleep deprivation.”
Sleep and stress hormones
Sadri adds that a lack of sleep can cause a rise in stress hormone cortisol which interferes with our body’s ability to mend itself overnight.
In turn, this can cause brittle nails, skin inflammation, and impact hair growth.
You’ve probably been told to get between seven and nine hours of sleep a night. However, Rimmer says sleep needs can vary from individual to individual, so you may feel you need less or more.
