Nourishing your hair, skin and nails from the inside out

  6 Minutes

In this article we answer the following questions:

1. What are your hair, skin and nails made of?
2. What do your hair, skin and nails tell you about your health?
3. Which foods nourish your hair, skin and nails?
4. What does the comedogenic rating of a moisturiser mean?
5. Which natural supplements support healthy hair, skin and nails?

Healthy nails, glowing skin and strong, glossy hair make you feel on top of the world. Shelves are packed with creams and treatments that promise to make your hair, skin, and nails look incredible. Some do work, but true radiance starts inside, with how you nourish your body each day.

What are your hair, skin and nails?

Together, your hair, skin and nails form your integumentary system, your body’s first line of defence against bacteria, sunlight, injury and water loss. All three are built largely from keratin, a tough, water-resistant protein. Your skin has two main layers. The outer epidermis is a waterproof barrier of keratin-filled cells, and the dermis beneath it is connective tissue that holds the blood vessels, nerves and hair follicles. Your hair and nails grow from the epidermis and are made of tightly packed keratin cells.

Your skin is your largest organ and renews itself constantly. Skin cells live for about 36 to 42 days before new ones take their place. Your nails protect your fingertips and toes and help you pick up fine objects. Your hair helps regulate your temperature, shields you from the sun and helps you sense the world around you, while your eyebrows and lashes protect your eyes.

What do your hair, skin and nails tell you about your health?

The condition of your hair, skin and nails gives you clues about your health and nutrition. Your body feeds your essential organs first. If you have a nutrient deficiency or you’re ill, your hair, skin and nails could show symptoms before you begin to feel other physical effects.

Brittle, spoon-shaped nails can mean you have low iron. If your nails have horizontal grooves or deep dents, you may have a zinc deficiency. If your nails are distinctly two-toned (white near the cuticles and dark reddish brown near the tip), your kidneys could need urgent support.

If your hair is thinning or falling out, you could have anaemia or a protein deficiency. Hair that is dry and brittle can mean your diet is lacking essential fatty acids or that you have a hormone imbalance.

Dry, dull skin may mean you need more water and healthy fats. Sudden clusters of skin tags could be a sign you have diabetes, and a butterfly-shaped facial rash is a symptom of Lupus.

If you notice persistent or unusual changes, it’s important to speak to your healthcare professional.

What are the foundations of inside-out nourishment?

When your hair, skin and nails are in poor condition, it’s a good time to take a holistic look at your lifestyle

The Mediterranean diet is a balanced, whole-body approach. More than a diet, this way of eating focuses on fresh, seasonal whole foods, rather than restrictive eating. Build your plate around these foods:

• Colourful vegetables and fruit provide vitamins C and E and other antioxidants that help protect your skin cells from everyday damage. Vitamin C also helps your body make collagen, which keeps skin firm.
• Olive oil, nuts and seeds supply healthy fats that help keep your skin supple and hydrated. They also provide vitamin E, which works alongside vitamin C to protect your skin cells.
• Oily fish like sardines and salmon are rich in omega-3 fats, which support your skin barrier function. Your skin barrier keeps water in and irritants out.
• Fish, poultry, eggs and legumes provide the protein your hair and nails are made from. Your body breaks protein down into amino acids and uses them to build keratin, collagen and elastin.
• Pumpkin seeds, lentils and lean meat supply zinc and iron. Zinc helps your body make new cells and keratin, and iron helps keep hair follicles supplied.

Pair iron-rich foods with vitamin C, like peppers, tomatoes or citrus fruit, to help your body absorb more iron.

Water is vital to your hair, skin and nail health. Drink enough fresh, filtered water throughout the day, and don’t wait until you feel thirsty. Your body needs proper hydration to carry nutrients to your cells.

While you sleep deeply, your body releases a surge of growth hormone to repair tissue and support collagen production. Without enough rest, your skin can become drier and slower to recover, and your hair may shed more.

How do moisturisers help?

When your skin, hair and nails need extra support, choose natural products. Before choosing a moisturiser, check the comedogenic rating. The comedogenic rating shows how likely the product is to clog pores, on a scale of 0 (unlikely) to 5 (very likely). Ratings of 3 or higher are more likely to trigger breakouts in acne-prone skin.

• Jojoba oil closely resembles your skin’s own oils, sinks in without feeling greasy, tames frizz and softens cuticles
• Coconut oil locks moisture into dry skin, adds shine to hair and softens brittle nails. It can clog pores on acne-prone facial skin.
• Shea butter soothes dry patches, seals split ends and helps cracked nail beds.
• Sweet almond oil absorbs easily, softens skin, restores shine to dry hair and helps strengthen splitting nails. Its vitamin E content protects your skin from everyday damage.
• Lanolin-based products are a rich, protective option for very dry skin.

Apply moisturisers to damp skin straight after a bath or shower to lock in the moisture. Smooth a drop of oil over the ends of your hair as a serum, or use the oil as a pre-shampoo mask for 15 minutes before you wash your hair. Massage a drop into your nail beds and cuticles at night. For added antiseptic, antibacterial, antifungal, antiviral, anti-inflammatory protection, mix a drop of Drop of Eden tea tree oil into your moisturiser.

Natural support for hair, skin and nails

	Bio-Strath is a natural, Swiss-made herbal yeast supplement that provides 61 nutrients, including zinc, iron and amino acids, in an easily absorbed form. Bio-Strath improves the uptake of nutrients like iron, zinc and magnesium, all important for your hair, skin and nail health.
.	.
	If you have low iron, Bio-Strath Iron with Vitamin C includes fermented koji and vitamin C. Koji is a source of iron that is gentle on your system and suitable for a plant-based diet.
.	.
	THRESHHold contains MSM, a natural form of sulphur found throughout your connective tissue. To build new collagen, your body needs sulphur to bind the amino acid building blocks together, like cement binds bricks in a wall. MSM supports firmer, more supple skin, healthy hair and nails.
.	.
	Essential fatty acids are fats your body needs but can’t make. You have to get them from food or supplements. Essential fatty acids form part of every cell membrane, which is why they are important for healthy skin. A.Vogel VegOmega-3 is a plant-based omega-3 supplement. Each capsule combines flaxseed oil with algae oil.
.	.

When to ask for support

If your nails keep splitting, your hair is shedding more than usual, or your skin stays dry and dull despite good care, speak to your healthcare professional. A simple blood test can reveal low iron or other deficiencies. If you are pregnant, breastfeeding or on medication, check with them before adding supplements.

Nourishing your hair, skin and nails is a whole-body job. Eat well, drink plenty of water, sleep deeply and care for yourself inside and out. With this foundation, your body can show its health on the outside.

References and additional reading:

1. AcneClinicNYC (n.d.) Pore-clogging ingredients checker. Available at: https://acneclinicnyc.com/pore-clogging-ingredients/
2. American Academy of Dermatology (2026) 12 nail changes a dermatologist should examine. Available at: https://www.aad.org/public/everyday-care/nail-care-secrets/basics/nail-changes-dermatologist-should-examine
3. British Dietetic Association (n.d.) My hair, nails or skin are different. Available at: https://www.bda.uk.com/static/eae394d9-004d-481e-a51430253d1c1de6/31523e59-b1b4-407a-bd9288e62a94068f/My-hair-nails-or-skin-are-different.pdf
4. Cleveland Clinic (2023a) Integumentary system: what it is, function & organs. Available at: https://my.clevelandclinic.org/health/body/22827-integumentary-system
5. Cleveland Clinic (2023b) Keratin: protein, structure, benefits, uses & risks. Available at: https://my.clevelandclinic.org/health/body/23204-keratin
6. Cloud Nine (2024) Nutrition: how to nourish your hair from the inside out. Available at: https://www.cloudninehair.com/blogs/hair/hair-nutrition-tips
7. DermNet (2023) Emollients and moisturisers. Available at: https://dermnetnz.org/topics/emollients-and-moisturisers
8. Harvard Health Publishing (2024) Vitamins, minerals, and hair loss: is there a connection? Available at: https://www.health.harvard.edu/diseases-and-conditions/vitamins-minerals-and-hair-loss-is-there-a-connection
9. Mayo Clinic (2026) Mediterranean diet for heart health. Available at: https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/mediterranean-diet/art-20047801
10. NHS (n.d.) Iron deficiency anaemia. Available at: https://www.nhs.uk/conditions/iron-deficiency-anaemia/
11. Office of Dietary Supplements (2026) Omega-3 fatty acids: fact sheet for consumers. National Institutes of Health. Available at: https://ods.od.nih.gov/factsheets/Omega3FattyAcids-Consumer/
12. Pullar, J.M. et al. (2017) ‘The roles of vitamin C in skin health’, Nutrients, 9(8), article 866. Available at: https://pmc.ncbi.nlm.nih.gov/articles/PMC5579659/
13. Rasminsky, A. (2024) What these 8 fingernail signs say about your health. Healthline. Available at: https://www.healthline.com/health/beauty-skin-care/healthy-nails
14. Stokes, V. (2025) Boost your hair, skin, and nail health with tips from the pros. Healthline. Available at: https://www.healthline.com/health/beauty-skin-care/boost-your-hair-skin-nail-health-with-tips-from-the-pros