person with healthy, red curly hair and clear skin with hands on head looking at camera
Irina Polonina/Stocksy United

There are hair, skin, and nails. You may see these three grouped together in the drugstore aisles.

If you have ever complained of a dull complexion, you may have noticed that your hair and nails were not as good.

Have you ever wondered why this is?

Strong nails, glowing skin, and shiny hair are often seen as health symbols. There is more to it than that.

“You’ve probably heard it said that the skin is the largest organ in the body. Well, along with skin, the hair and nails are all a part of the integumentary system,” says Elizabeth Rimmer, founder and director of London Professional Aesthetics.

She says all three share a common constituent: keratinocytes.

“Keratinocytes grow from stem cells and produce and store keratin — a protein that makes our skin, hair, and nails not only tough but also water resistant,” Rimmer notes.

How can you improve your hair, skin and nail health now that you know how they are linked? Get the details by reading.

You are what you eat, that is the phrase you have heard. There may be some truth to that statement when it comes to your hair, skin, and nail health.

A 2019 review identified a link between micronutrient deficiencies and cutaneous abnormalities in hair, skin, and nails. Cutaneous abnormalities can include:

  • There is a problem with the skin
  • Eczema.
  • There is a condition called Psoriasis.
  • There is a form of cancer called melanoma.
  • Other skin conditions.

Researchers said that poor intake of vitamins and minerals may be the reason.

These vitamins and minerals are found in the food.

  • B vitamins are good.
  • Vitamins with fat-soluble vitamins are A, E, and K.
  • zinc
  • Iron.
  • It is copper
  • The substance of selenium.
  • The essential fatty acids are important.

Similarly, a 2017 study concluded that multiple kinds of nutrient deficiencies can result in hair loss.

“Layers of the skin are connected to a huge vascular network, and our hair follicles and roots are also fed by a blood supply we want to be nutrient rich,” explains Amir Sadri, M.D., a consultant plastic surgeon at Great Ormond Street Hospital.

The skin and hair are often the first places you can see a deficiency.

The nails will also be affected by factors that affect hair.

He explains that they are both made from the same material.

What the diet can and can’t do

“A healthy diet can help with your health. The importance of diet shouldn’t be overstated, as there will always be other factors at play.”

Genetics, general health status, and age are factors.

Rimmer believes that there are ways to support hair, skin, and nail health through your diet.

These include:

  • A varied diet with lots of colors and texture is what you should eat.
  • increase protein and Iron. intake
  • Limit alcohol consumption.
  • Limit the amount of sugar you consume.
  • Favor healthy fats over processed ones.

a balanced diet containing lots of colors and textures is best. She also says increasing you protein and Iron. intake is key.

She says that the benefits ofProtein include new cell generation and all rounder.

“Iron is another building block for the integumentary system and it’s abundant in red meat. If you are vegetarian or vegan then max out your diet with pulses (beans and lentils) to ensure you’re getting your recommended daily amount,” Rimmer suggests.

However, it’s important not to take an Iron. supplement without speaking with your healthcare professional first. Iron supplements can lead to constipation and, less commonly, Iron. poisoning.

You should aim to limit the amount of food and drinks you consume.

“Drinking too much alcohol and eating highly processed, sugary, and fatty food is not good for your skin, hair, and nails,” says Savas Altan, medical aesthetic at Vera Clinic.“Over time, alcohol consumption can cause dry, brittle, breaking hair, and cause excessive hair loss.”

Likewise, Altan says excess sugar in the diet can encourage the degradation of collagen and elastin in your skin. This can prompt a loss of firmness and elasticity long-term, causing sagging and wrinkles on the skin.

“We know a good night’s sleep is great for your energy levels, but does it also benefit your hair, skin, and nails?”

A 2015 study that explored the effect of chronic poor sleep quality on skin health and aging found that good sleepers had significantly lower skin aging scores.

Meanwhile, a 2019 study involving forty subjects supported the hypothesis that there’s a potential link between sleep quality and There is a problem with the skin.

Rimmer says that while you are sleeping your body is busy recovering. Collagen production peaks within the first few hours of sleep.

A lack of sleep can affect your hair, skin, and nails even more.

The hair, skin, and nails are the last in the queue to benefit from lifestyle factors. They will be the first to get worse with sleep deprivation.

Sleep and stress hormones

Sadri adds that a lack of sleep can cause a rise in stress hormone cortisol which interferes with our body’s ability to mend itself overnight.

In turn, this can cause brittle nails, skin inflammation, and impact hair growth.

You’ve probably been told to get between seven and nine hours of sleep a night. However, Rimmer says sleep needs can vary from individual to individual, so you may feel you need less or more.

If you sleep well and eat well, what can you do to improve your appearance? There are many solutions to try.

For hair

Rimmer recommends looking for products that contain ketoconazole.

She says that it can be useful for people with thin hair. It is a first line supplement to help with hair loss. There are studies that show a hair shaft and number of hairs.

Sadri suggests looking for products with ingredients.

He says they nourish your hair follicles.

Avoid: Sulphates

These are often found in shampoos and are used to create a lather. According to Rimmer, they can irritate the scalp and negatively impact hair growth.

For skin

“The ‘go to’ essentials for skin include a facial cleanser used morning and night for a full minute, rinsed away with tepid water, and patted dry with kitchen paper, keeping the skin oil and debris free,” says Rimmer.

What products you use will mostly depend on your skin type. However, Rimmer says every skin care routine should include SPF. She says an oil-free SPF should be applied every day regardless of the weather forecast.

Lastly, Rimmer recommends retinol, a derivative of A type of vitamins., that refines skin texture and improves uneven skin tone.

Avoid: Oil

Oil is used in skin care products. If you have a bad complexion, it may be best to avoid it.

“She says that she doesn’t like the use of oil by celebrities. It only serves to increase the likelihood of breakouts and problem pigmentation and doesn’t serve the health of your skin.”

For nails

Rimmer says that exposure to weather and water leaves the skin dry and brittle.

Her advice? Massage a drop of paraben-free nail oil into your cuticle.

She says that this helps to mitigate against trauma and the temptation to pick at dry skin.

If you’re looking for a good all-rounder, Rimmer says a nightly collagen supplement drink can help hair, skin, and nails all in one go.

Avoid: Using polish without a break

Rimmer says that you should always give your nails a break from wearing polish. Allowing time for your nails to be exposed will result in healthier nails.

For hair

Sadri suggests asking your hairdresser for treatments that contain keratin.

“Keratin is a type of protein that helps to strengthen hair, thus preventing breakage, heat damage, and frizz,” he explains. “It makes the hair smooth and silky.”

For skin

For a firmer, more youthful complexion, Rimmer recommends microneedling.

“Using a device with tiny hair-like needles designed to puncture only the surface of the skin is a way to trick your skin into producing more collagen and elastin,” she explains. “Many treatments will incorporate a vitamin serum that will be pushed into the skin as the device works around the face.”

For nails

Rimmer believes in high-end manicures as a gift.

“Look for salons who offer medical pedicures for the ultimate manicure that’s gentle but gets results,” she advises.

Some conditions affect hair, skin, and nail health.

If you have any of these or other conditions, it is a good idea to check with your doctor before using any new treatments.

Rimmer says that these conditions are potential indicators of underlying disease and would require a medical assessment to investigate and a treatment plan provided by a healthcare professional.

Poor sleep quality and vitamins can affect your hair, skin, and nail health.

“The good news? Eating a balanced diet and getting a good night’s sleep can help your hair, skin, and nails.”

If you want to get shiny hair, glowing skin, and strong nails, you can try treatments at home and in the salon.


Victoria Stokes is a writer from the United Kingdom. When she’s not writing about her favorite topics, personal development, and well-being, she usually has her nose stuck in a good book. Victoria lists coffee, cocktails, and the color pink among some of her favorite things. Find her on Instagram.