Nutrition for healthy skin, hair and nails

When it comes to clear skin, strong nails, and luscious locks, nutrition plays a vital role. While topical treatments can help, true health starts from within. The food you eat can either nourish or deplete your body’s ability to maintain healthy skin, hair, and nails.

Here are 5 factors to consider:

Hydration is key

Dehydration can lead to dry, dull skin and brittle nails. Drink plenty of water and include hydrating foods like cucumbers and leafy greens.

Essential fatty acids and protein

Omega-3 fatty acids help maintain skin’s moisture barrier and may ease dryness and inflammation. Gamma linolenic acid (GLA) may also be beneficial for skin hydration, elasticity, and reducing inflammation. Protein from eggs, lean meat, fish, and lentils supports strong hair and nails.

Key vitamins and minerals

Beta-Carotene and Vitamin A aid skin renewal.
Vitamin C (citrus fruits, capsicums, berries) supports collagen production.
Zinc (pumpkin seeds, chickpeas, shellfish) helps with acne and healing.
Biotin (eggs, almonds, avos) supports hair and nail strength.

Gut health and skin connection

Poor gut health can contribute to acne, eczema, and dermatitis. Including probiotic-rich foods like yoghurt and kefir may help promote clearer skin. If you are considering a probiotic, make sure to consult your health professional or one of our Dietitians to ensure the probiotic is safe and is a targeted strain.

Reduce sugar and processed foods

Excess sugar and processed foods can fuel inflammation and breakouts. Cutting back may help balance your skin and overall health.

While these nutritional tips offer a great starting point, everyone’s body is unique, and individualised support can make all the difference. If you're struggling with persistent skin issues, hair thinning, or brittle nails, booking a consultation with one of our dietitians – Hannah, Juliette, or Ellie – can help you identify the root cause and develop a personalised plan.