9 Must-Have Nutrients for Healthy Hair, Skin, and Nails | VitaMedica
healthy hair, skin and nails

9 Must-Have Nutrients for Healthy Hair, Skin, and Nails

Shiny hair, radiant skin, and strong nails are hallmarks of youth and beauty. But no matter your age, if you aren’t getting the nutrients you need, your appearance will be affected. To look your best, make sure you’re getting these 9 must-have beauty vitamins and nutrients:


Vitamin C

Boosts collagen production, protects skin from sun damage, counteracts free radicals that cause wrinkles and sagging, fades dark spots, and helps to brighten skin.


Found in: Papaya, bell peppers, broccoli, Brussels sprouts, strawberries, pineapple, and oranges.


How much you need: 200-300 mg/day


Vitamin E

Protects the cell membrane, helps skin retain moisture, protects against UV damage, fights free radical damage (breaks down collagen), and may help grow more hair.


Found in: Sunflower seeds, almonds, olive oil, spinach, Swiss chard, avocado, peanuts, and asparagus.


How much you need: 100 IUs/day


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Vitamin A

Reduces wrinkles, fades discoloration, smooths skin, and helps the scalp produce sebum, which makes hair look and feel healthy and soft.


Found in: Sweet potatoes, carrots, spinach, kale, mustard greens, and collard greens.


How much you need: 5,000 IUs/day


Omega-3 Fatty Acids

Helps keep skin moist, regulates oil production, helps prevent collagen loss (EPA), and prevents hair and scalp from drying out.


Found in: Flaxseeds, walnuts, and oily fish like sardines and salmon.


How much you need: 500-750 mg of EPA and DHA/day


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Strengthens hair and nails, increases nail thickness, prevents split ends, and prevents thinning hair.


Found in: Peanuts, almonds, sweet potato, eggs, seafood, Swiss chard, carrots, and bananas.


How much you need: 400-1,000 mcg/day



Helps with tissue growth, and helps sebum production to prevent dry and brittle hair and nails.


Found in: Oysters, shellfish, meat and poultry, legumes, and wheat germ.


How much you need: 15-20 mgs/day


Vitamin B3 (Niacinamide)

Helps increase production of ceramides and fatty acids that make up skin’s protective barrier and minimizes dark spots.


Found in: Tuna, chicken, turkey, salmon, lamb, beef, sardines, peanuts, shrimp, and brown rice.


How much you need: 20-45 mg/day


Vitamin K

May help lighten dark under-eye circles by controlling blood clotting.


Found in: Kale, spinach, mustard and collard greens, Swiss chard, broccoli, and Brussels sprouts.


How much you need: 80 mcgs/day



Protects skin elasticity and offers some protection from the effects of the sun.


Found in: Tuna, shrimp, sardines, salmon, turkey, chicken, eggs, lamb, beef, and wheat germ.


How much you need: 70-120 mcgs/day



Since “you are what you eat,” the ideal approach is to eat your way to health and beauty. Lustrous locks, a youthful, glowing complexion, and beautiful nails – getting the right nutrition will help you be the best possible version of you!


David H. Rahm, M.D. is the founder and medical director of The Wellness Center, a medical clinic located in Long Beach, CA. Dr. Rahm is also president and medical director of VitaMedica. Dr. Rahm is one of a select group of conventional medical doctors who have education and expertise in functional medicine and nutritional science. Over the past 20 years, Dr. Rahm has published articles in the plastic surgery literature and educated physicians about the importance of good peri-operative nutrition.