Key Vitamins and Minerals for Healthy Hair, Skin, and Nails

At Nature Made®, we understand that looking and feeling your best go hand in hand. After all, feeling good about yourself is important for overall wellness. While eating a healthy diet and exercising regularly are important ways to look and feel your best, there are certain key nutrients that are needed to support healthy hair, skin and nails. We’ve answered some common questions about each of these nutrients below.


How does biotin support hair, skin and nails?
Biotin is a member of the family of B vitamins and supports carbohydrate, protein and fat metabolism. Biotin also plays a role in the cellular processes involved in the formation of hair follicles and skin cells.1† Biotin may help support healthy hair, skin and nails in people who are biotin deficient.


What foods contain biotin?
Some foods containing biotin include whole wheat bread, cooked eggs, milk, cheese, salmon, avocado, almonds and raspberries. If you don’t eat these foods, a biotin supplement such as Nature Made Biotin 2500 mcg Liquid Softgels can help fill that nutrient gap. For a tastier option, try Nature Made Biotin Gummies.


How does vitamin C support healthy skin? 
Vitamin C plays an important role in collagen synthesis. Vitamin C is an antioxidant and helps neutralize free radicals. National survey data shows that about 37% of Americans do not eat enough of this water-soluble vitamin,2 and if you smoke, your needs are even greater. Aging also causes a decline of vitamin C in the epidermis of the skin.3


What are good sources of vitamin C?
Some good sources of vitamin C include orange juice, broccoli, strawberries, cauliflower and watermelon. Consider Nature Made Hair, Skin, Nails Gummies, with 100 mg of vitamin C per serving.


How does zinc support healthy skin? 
Zinc is an essential mineral that is required in many processes throughout the body. Zinc plays an important structural role in connective tissue during collagen formation. A lack of zinc can increase a skin cell’s exposure to free radicals and impair its function.4


What are good sources of zinc?
Good food sources of zinc are red meats, shellfish, and some nuts and legumes. Some strict vegetarians may consume inadequate amounts of zinc. For a tasty and convenient option, consider Nature Made Zinc VitaMelts.


How does copper support my hair and skin health?
Copper is an essential trace mineral needed for different enzymes in the body. Like zinc, copper is needed for the formation of strong connective tissue in collagen synthesis. Copper is also required to make melanin,5 a pigment in your hair and skin.


What’s a good source for copper?
Copper can be found in foods such as shellfish, meats, nuts and seeds. You can also find copper in Nature Made Hair, Skin, Nails Liquid Softgels.


What role does vitamin A play in the health of my skin? 
Vitamin A is an essential nutrient and needed to support healthy skin. It supports cell growth and differentiation, playing a critical role in the formation and maintenance of skin cells.6,†


What foods are good sources of vitamin A?
Beta-carotene, a precursor to vitamin A, can be found in green leafy vegetables and orange and yellow fruits and vegetables, such as carrots, cantaloupe, sweet potatoes, apricots and mangoes. Beta-carotene can also be found in Nature Made Hair, Skin, Nails Liquid Softgels.


What is astaxanthin? 
Astaxanthin is a naturally occurring carotenoid that comes from algae and some fish. A specific type of microalgae, Haematococcus pluvialis, produces the highest amount of astaxanthin. Astaxanthin has antioxidant properties to help support healthy skin and healthy eye function. To help support healthy skin, try Nature Made Astaxanthin Liquid Softgels.


1. EFSA Panel on Dietetic Products, Nutrition and Allergies (NDA); Scientific opinion on the substantiation of health claims related to biotin and energy-yielding metabolism (ID 114, 117), macronutrient metabolism (ID 113, 114, 117), maintenance of skin and mucous membranes (ID 115), maintenance of hair (ID 118, 2876) and function of the nervous system (ID 116) pursuant to Article 13(1) of Regulation (EC) No 1924/2006 on request from the European Commission. EFSA Journal 2009;7(9):1209. [17 pp.]. doi:10.2903/j.efsa.2009.1209.
2. Fulgoni VL, Keast DR, Bailey RL, et al. Foods, fortificants, and supplements: where do Americans get their nutrients? J Nutr. 2011;141:1847-1854.
3. Rhie G, Shin MH, Seo JY, et al. Aging- and photoaging-dependent changes of enzymic and nonenzymic antioxidants in the epidermis and dermis of human skin in vivo. J Invest Dermatol 2001;117:1212–1217.
4. Wintergerst ES, Maggini S, Hornig DH. Contribution of selected vitamins and trace elements to immune function. Ann Nutr Metab 2007;51:301–23.
5. Turnlund JR. Copper. In: Shils ME, Shike M, Ross AC, Caballero B, Cousins RJ, eds. Modern Nutrition in Health and Disease. 10th ed. Philadelphia: Lippincott Williams & Wilkins; 2006:286–299.
6. Ross CA. Vitamin A. In: Coates PM, Betz JM, Blackman MR, et al., eds. Encyclopedia of Dietary Supplements. 2nd ed. London and New York: Informa Healthcare; 2010:778–91.