Last Updated on 17/03/2025 by Jill Dumas

Radiant From Within: Nourishing Your Hair, Skin, and Nails

As a women’s health nutritionist, I often hear about weak nails, brittle hair, hair loss, and dull skin. These frustrating issues impact confidence, and while topical products help, true radiant hair skin & nails come from within. Let’s explore the nutrients, habits, and diet needed for healthy hair, skin, and nails, and when to look deeper. Are you noticing brittle nails, thinning hair, or dull skin? These are common signs your body is signaling imbalances. White spots on nails may indicate zinc deficiency. Hair loss is common after a stressful period, or with fatigue/weight changes it could point to thyroid issues. Persistent fatigue, mood swings, dry skin, or breakouts also suggest internal imbalances or nutrient deficiencies. Recognising these signs is key, and a holistic approach with diet, lifestyle, and targeted support can make a difference.

The Nutrient Powerhouse for Beauty

Protein: Hair, skin, and nails are primarily composed of protein. Ensure adequate intake of lean protein sources like chicken, fish, legumes, and eggs.
Iron: If you’re experiencing hair loss or brittle nails, iron deficiency could be a culprit. Incorporate iron-rich foods like red meat, spinach, and lentils. If you are experiencing fatigue, pale skin, shortness of breath, or cold hands and feet, a full iron panel would be a good idea.
Zinc: Vital for cell growth and repair, zinc supports healthy hair and nail growth. Find it in oysters, pumpkin seeds, and chickpeas.
Biotin (Vitamin B7): Known for its role in hair and nail health, biotin can be found in eggs, nuts, and sweet potatoes.
Vitamin C: Essential for collagen production, which gives skin its elasticity and strength. Citrus fruits, berries, and bell peppers are excellent sources.
Omega-3 Fatty Acids: These healthy fats nourish the skin and promote shine in hair. Find them in fatty fish, flaxseeds, and chia seeds.
Silica: This trace mineral strengthens hair and nails. Find it in leafy greens, cucumbers, and whole grains.

Nourishing Foods for Glowing Beauty

Berries: Rich in antioxidants and vitamin C, they promote collagen production and protect against skin damage.
Avocados: Packed with healthy fats and vitamin E, they hydrate the skin and promote a healthy glow.
Leafy Greens: Provide essential vitamins and minerals, including iron and silica, for strong hair and nails.
Salmon: A fantastic source of omega-3 fatty acids, supporting healthy skin and hair.
Nuts and Seeds: Rich in zinc, biotin, and healthy fats, they contribute to overall hair, skin, and nail health.

Lifestyle Habits for Radiance

Hydration: Drink plenty of water throughout the day to keep your skin hydrated and promote healthy hair growth.
Stress Management: Chronic stress can disrupt hormone balance and affect hair, skin, and nail health. Practice stress-reducing activities like yoga, meditation, or spending time in nature.
Quality Sleep: Aim for 7-9 hours of quality sleep each night to allow your body to repair and regenerate.
Limit Processed Foods and Sugar: These can contribute to inflammation and negatively impact skin health.
Protect from Sun Damage: Use sunscreen daily to protect your skin from harmful UV rays.
Castor Oil Application: Applying castor oil to the scalp and eyebrows at nighttime can stimulate hair growth and strengthen hair follicles.

When to Consider Follow-up Functional Testing

If you’re experiencing persistent hair loss, severe nail problems, or significant skin issues, it’s essential to consult with your doctor or a qualified healthcare professional. Do your basic bloods, and if they come back fine, then it’s time to dig deeper and consider the following functional tests.

Anaemia: Iron deficiency can lead to hair loss and brittle nails.
Thyroid Imbalances: Both hypothyroidism and hyperthyroidism can affect hair, skin, and nail health. Other telltale ‘low thyroid’ signs are fatigue, weight changes, or temperature sensitivity. Thyroid imbalance is more common in women than men, and especially as women hit perimenopause. This is an easy finger prick blood test.
Hormonal Imbalances: Hormonal fluctuations, especially during menopause or postpartum, can impact hair and skin. The DUTCH test is the gold standard for hormone fluctuations over a period of 24 hours.
Nutrient Deficiencies: A comprehensive test can identify any nutrient deficiencies that may be contributing to your symptoms. I like the Metabolomix+ organic acids test.