Hair, Skin & Nails

Hair, skin and nails are important components of our body. Women and increasingly also men pay a lot of attention to appearance. We want shiny hair, strong nails and smooth, well-moisturized skin. So we focus on the selection of cosmetics... shampoo, hair conditioner, nail conditioner, moisturizing creams, face and body serums, lotions, masks and tonics. However, we forget about the most important thing, taking care of our body from the inside.

It is a properly balanced, healthy diet, regular and sufficiently long sleep, as well as physical activity that determine our well-being, as well as have a positive effect on the condition of hair, skin and nails.

Sometimes it is difficult to meet the demand for all valuable nutrients. Sometimes the body demands larger amounts of macro- and micronutrients. Then, it is worth reaching for the appropriate dietary supplements, which from the inside will support our body and enable you to obtain beautiful hair and nails, as well as impeccable skin.

How to naturally support the condition of hair, skin and nails?

As we mentioned earlier, to be able to enjoy beautiful hair, strong nails and moisturized skin, you need to take care of your body not only from the outside, but also from the inside. However, before you reach for dietary supplements, focus on everyday activities and lifestyle. Are you sure that you support your body enough and care about its well-being?

In today's busy world, the life of each of us is also rushing. We focus on everything except our health. That is why it is worth changing it and introducing healthy habits into your everyday life, which will positively affect not only the condition of hair, skin and nails, but also the work of the whole body.


Try to get enough sleep. Every day, try to lie down at a regular time and sleep continuously for a minimum of 7 hours. Sleep will make you rest and regenerate and it is known that a rested person looks better!


Pay attention to what you eat. You often hear that a healthy diet is essential. And although it sounds like a cliché, it's the truth!

A well-balanced diet means that all the necessary ingredients are supplied to your body, and thus you feel better and your body functions better. A healthy diet also affects the appearance of hair, skin and nails. It is especially worth including products rich in zinc, copper or vitamins C and E, which support hair, skin and nails.

Physical activity

Physical activity, especially in the fresh air, makes you more oxygenated. And this, in turn, affects the condition of your hair, skin and nails. The skin acquires radiance and a healthy color, as well as the hair.


In the 21st century, stress is your constant companion. Sometimes it stimulates you to act, but more often it is a demotivating factor that negatively affects the condition of your skin, hair and nails. Try to eliminate or at least reduce stressors in your life and you will see how the condition of your skin will improve.

Nutrients essential for hair, skin and nails

You already know what is important for the good condition of hair, skin and nails. It's time to take a closer look at the ingredients that positively affect the body and appearance. It is worth including products rich in these elements in the diet or using the power of supplements and thus enrich your menu with valuable ingredients.


Biotin, also known as vitamin B7, occurs naturally in food such as beef liver, yeast, soy or egg yolk.

B vitamins, including biotin, can affect the proper functioning of the sweat and sebaceous glands. Thus, their deficiency may favor, i.a. oily hair.

Biotin has a positive effect on the condition of hair, affecting incl. on their thickness, elasticity and shine. Its proper supply may also reduce the risk of hair loss. In addition, biotin determines the improvement of scalp metabolism and can have a beneficial effect on the hair matrix and its growth rate.

This ingredient also strengthens nails, increases their hardness and resistance to fractures and damage. In addition, biotin can lighten discolorations on the skin, increase its firmness and elasticity, as well as improve blood supply to the skin.


Zinc ensures that the hair is strong and shiny, and the nails are healthy and hard. This is due to the fact that zinc, i.a. stimulates the metabolism of amino acids (including those responsible for hair growth) and increases the absorption of vitamins, e.g. vitamin A, which positively affects the condition of hair and nails.

In addition, zinc participates in the formation of keratin and regulation of the sebaceous glands on the scalp. In addition, the element can regulate the secretion of sebum and because it is a valuable antioxidant, it also fights free radicals and delays the aging process of the skin.

To provide the body with zinc, it is worth including products such as pumpkin seeds, sesame, rice or dry legume seeds in the daily diet.


The element affects the proper formation of the hair shaft and makes the hair elastic and strong. Copper deficiency can cause deterioration of the condition of hair, as well as contribute to their discoloration and graying.

Copper also helps maintain firm skin. It also controls the functions of the enzyme that is responsible for the production of collagen and elastin, i.e. compounds responsible for its elasticity. Adequate supply of the element may also reduce nail fragility.

Good sources of copper are products such as oatmeal, whole grain cereal products, yeast, nuts and cocoa.

Vitamin C

Vitamin C is a powerful antioxidant that protects the body from free radicals. These, in turn, can harm the hair, blocking its growth and accelerating the aging process.

Additionally, vitamin C is essential for the synthesis of collagen, which is an important part of the hair structure. It also has a positive effect on the skin - it firms it, adds shine and improves color.

Vitamin C deficiency can slow down nail growth and increase nail brittleness.

To supplement vitamin C deficiencies in the diet, it is worth including citrus fruit such as orange, lemon or kiwi in the daily menu, as well as black currant, parsley, peppers and wild rose.

Vitamin A

Vitamin A positively affects the metabolism of hair follicles and cells of the scalp epithelium. In addition, it participates in the division of hair matrix cells. Adequate supply of this ingredient can also take care of hair density.

In addition, vitamin A can smooth and make the skin more elastic, as well as increase the production of collagen fibers. In addition, it can reduce discoloration and help eliminate small wrinkles. It also promotes the regeneration of the epidermis and can regulate the degree of hydration.

This vitamin also cares for the smoothness of the nail plate and the growth of nails. Its deficiency can cause their excessive fragility.

You will find vitamin A in eggs, milk and dairy products, butter, spinach, kale or liver.

Vitamin E 

Adequate supply of vitamin E in the diet can ensure better circulation under the nail plate, as well as improve the appearance of nails. Its deficiency affects their fragility and can contribute to yellowing of nails.

Vitamin E can also affect blood circulation in the scalp. It also prevents hair damage caused by environmental factors. What's more, it can improve skin hydration and elasticity, and promotes the reduction of fine wrinkles. 

To supplement vitamin E in the diet, it is worth eating almonds, hazelnuts, tomatoes, broccoli and black currant. A good solution is to include olive oil or sunflower oil in your diet.

Hyaluronic acid

Hyaluronic acid has firming and tightening properties. It is often used in moisturizing cosmetics, so it ensures proper hydration of the skin. In addition, it reduces redness and can reduce fine wrinkles.

Also in the hair, it is responsible for maintaining a high level of hydration and can improve its appearance. Hyaluronic acid can also strengthen the nail plate.

To increase the level of hyaluronic acid, it is worth eating dry legume seeds and green leafy vegetables and citrus fruit.


Collagen protein is a building block of hair, skin and nails. Collagen can smooth the skin and add elasticity. It also ensures its proper tension and continuity of cell renewal processes.

It provides the body with essential amino acids that affect the proper growth and reconstruction of hair, as well as nourishes its bulbs. In case of collagen deficiency, the hair is thin and brittle. Excessive hair loss can also be observed. What's more, collagen can have an antistatic effect, i.e. reduce static hair. 

This component is also responsible for the hardness of nails. In case of collagen deficiencies their splitting and weakening can be observed. 


MSM, or organic sulfur, can strengthen the structure of the hair and stimulate it to grow faster. It can also rebuild the nail plate and smooth and make the skin more elastic. MSM can soften the epidermis and exfoliate it, providing smooth and pleasant to the touch skin. Organic sulfur can also even out the color and reduce the appearance of discoloration.

MSM in everyday food can be found in eggs, meat, milk and dairy products, as well as in cabbage vegetables.

Other noteworthy ingredients that positively affect the condition of the skin, hair and nails

In the daily menu, it is also worth including ingredients such as:

  • Silicon, which participates in the formation of connective tissue, collagen and keratin. In addition, it can take care of proper mineralization of the skin, hair and nails,
  • Selenium, which can strengthen and improve the condition of the skin, hair and nails,
  • Unsaturated fatty acids, e.g. in the form of evening primrose oil, which nourish and moisturize the skin and smooth its irritations.

Many nutrients can have a positive effect on the condition of hair, skin and nails. So analyze your menu, introduce a variety of products full of valuable macro- and micronutrients, and then use the benefits of supplementation to supplement the deficiencies that you are not able to cover with your daily diet. Beautiful hair, skin and nails are just a matter of time!

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