LifeTYME Blog

10 Best Vitamins for Hair and Nail Growth

An overhead photo of a woman’s hand holding several vitamins and supplement capsules, with different bottles of supplements and foods like nuts and vegetables placed around her hand.

It's time to talk about a secret to getting the most out of your hair and nails. The thing is, research for the best vitamins for hair and nail growth is a tad limited, but there's enough buzz and firsthand stories out there to make us take a closer look. And hey, why wouldn’t we want to give our hair and nails a bit of a nutritional boost? So, we did the research: Here are the top  vitamins to make your beauty routine (quite literally) shine.


1) Vitamin A: For all things cell growth

When it comes to vitamins, vitamin A does a lot for us. Besides its role in healthy vision, it protects our healthy cells and makes sure they’re growing properly. In fact, this regulation of cells is what makes it a cornerstone supplement for our beauty needs (that is, it keeps our hair and nails healthy and growing). 

But, here is where it gets extra interesting for your locks and tips—vitamin A is also a maestro of sebum production. Sebum is that natural oil your scalp produces, acting as a built-in conditioner to keep your hair from turning into a dry, brittle mess. Thanks to vitamin A, your scalp has a natural moisturizer that can help eliminate frizz. And for your nails? It ensures they're not left out in the cold, keeping your cuticles healthy and moisturized. 

While we're all about getting nutrients from our diet, sometimes a little extra help doesn't hurt. In essence, vitamin A acts as a nurturing force, offering a foundation for robust hair and nails. Integrating vitamin A into your beauty regimen, whether through diet or products like those found at TYME, can be a game-changer, providing the nutrients needed for your hair and nails to thrive. Think of it as the principal gardener, encouraging your cells to grow lush and vibrant.

Remember, balance is key. Too much vitamin A (above 1.5 mg per day) can be counterproductive, so it's all about finding that sweet spot.


2) Vitamin B7: Aka biotin 

If you’ve ever wanted to up your beauty game, you’ve likely heard of the A-lister ingredient biotin. Its fame isn't just Hollywood hype: the benefits of biotin for hair and nails are backed by enthusiasts and experts alike. 

Biotin's claim to fame lies in its power to boost hair growth for those already experiencing hair fall and add that much-coveted shine to your locks. It's like giving your hair a VIP pass to the nutrition it needs, helping to reduce hair loss and breakage. Biotin is equally beneficial for those with brittle nails. As a matter of fact, 2.5 mg of biotin daily may improve thickness, supporting stronger, more resilient nails that are less prone to splitting and cracking. 

While biotin still deserves a bit of hype, most of the research is still early on, focusing on small groups of participants who were already experiencing hair and nail problems. Yet we're still fans, and biotin is a vitamin worth considering if you're looking to improve your beauty.

So, if you're looking to give your hair and nails the star treatment, biotin might just be your ticket to the red carpet. Remember, though, the best results come from a consistent routine, so make Biotin and quality hair care products a regular part of your beauty regimen.

Here are some examples of biotin vitamins we stand by: 

3) Vitamin C: Our antioxidant powerhouse

A slice of orange standing next to orange vitamin C supplements against a gray background, with green leaves underneath them.


Vitamin C is likely your go-to immune booster, which makes sense. It's a powerhouse antioxidant that plays a pivotal role in collagen production, a key protein for maintaining the strength and health of your hair and nails. This essential nutrient works tirelessly to support the building blocks of your body, ensuring your locks and tips are not just healthy, but resilient against the wear and tear of daily life.

Collagen acts as the structural foundation for hair and nails, much like steel reinforcements in concrete. Without sufficient vitamin C, your body might struggle to produce enough collagen, leading to weaker hair strands prone to breakage and nails that feel more like brittle paper than strong shields. By promoting collagen synthesis, vitamin C ensures that your hair can maintain its elasticity and strength, while your nails are fortified and less likely to split or break.

Incorporating vitamin C into your diet through citrus fruits, berries, and leafy greens, or opting for a high-quality supplement, can be a game-changer for your beauty regimen. It's like giving your body the raw materials it needs to knit together a masterpiece of strength and beauty from the inside out.

Remember, while vitamin C is crucial for collagen production, it's also a hero in neutralizing free radicals, thanks to its antioxidant properties. This means it not only supports the structural integrity of your hair and nails but also helps protect them from environmental stressors that can lead to premature aging and damage. So, make vitamin C a staple in your pursuit of vibrant hair and strong, healthy nails, and watch as it works its magic, bolstering your beauty from within.

4) Vitamin D: The sunshine vitamin for follicle health

tanned-skin girl with short white hair laying out in the sun with her eyes closed.


Vitamin D, often celebrated as the sunshine vitamin, plays a crucial role beyond just bone health—it's a key player for the creation of new hair follicles, and thus for healthy hair growth. Essentially, vitamin D helps "wake up" hair follicles that have become dormant, encouraging them to start producing hair again. It's like giving a gentle nudge to your hair follicles, reminding them of their job to keep your hair dense and lush. Therefore, a deficiency might disrupt this cycle, potentially leading to hair loss or inhibited hair growth. 

Incorporating hair and nail vitamins like vitamin D into your daily routine can be as simple as spending some time outdoors in the sunlight, eating Vitamin D-rich foods like fatty fish, mushrooms, and fortified products, or taking a dietary supplement. This ensures your hair follicles are getting the support they need to function optimally.

While getting vitamin D from natural sunlight is beneficial, it's important to balance sun exposure with skin health and protection. Supplements and diet can be a reliable and safe way to ensure you're getting enough vitamin D, especially in colder months or for those with limited sun exposure.


5) Vitamin E: Nature’s own lotion

Vitamin E supplements under a spotlight.

Vitamin E is like a hydration hero for your hair and nails, courtesy of Mother Nature herself. 

This nutrient is renowned for its potent antioxidant properties, which play a crucial role in combating oxidative stress—a key factor that can lead to hair and nail damage. By neutralizing harmful free radicals, vitamin E helps protect the scalp and nail beds, laying the groundwork for healthy growth and resilience.

For your scalp, vitamin E acts as a deep moisturizer, soothing dryness and locking in hydration. This not only promotes a healthier scalp environment for hair to grow, but also helps reduce inflammation, which can be a barrier to robust hair follicles. Think of it as a soothing balm that keeps your scalp happy and hair follicles thriving.

The benefits of vitamin E for nails seem to be similar. Studies have shown that it helps to moisturize the nail bed and cuticles, which is essential for preventing peeling, cracking, and splitting. Regular application of vitamin E oil can even support nail recovery and repair, helping to restore a smooth, strong surface that's less prone to breakage.

Incorporating vitamin E into your beauty regimen can be as simple as using hair and nail care products enriched with this nutrient or applying vitamin E oil directly to your scalp and nails. Foods rich in vitamin E, such as almonds, spinach, and avocados, can also boost your intake, supporting your hair and nails from the inside out.

By making vitamin E a staple in your self-care routine, you're not just moisturizing; you're actively defending your hair and nails against everyday stressors. Making vitamin E a staple routine in your self-care routine is pretty low lift compared to the significant benefits it might bring.  


6) Omega-3 fatty acids: For luster and strength

Omega-3s can make a huge difference in the health of your hair. They work from the inside, ensuring that each hair follicle is nourished and capable of producing strong, shiny hair strands. The result? Hair that not only looks healthier and more lustrous but also is less prone to damage and breakage. Omega-3 fatty acids help to soothe and hydrate the scalp, reducing dryness and flakiness, which can often hinder hair growth.

When it comes to nails, these essential fats are just as beneficial. They contribute to stronger nail beds and cuticles, reducing the likelihood of brittleness, peeling, and splitting. Regular intake of omega-3s can lead to nails that are not only healthier, but also appear more vibrant and smooth.

For those who find it challenging to consume enough omega-3s through diet alone, supplements like fish oil or algae-based omega-3 capsules can be an effective alternative.

Embracing omega-3 fatty acids as part of your daily routine can significantly impact your hair and nails' health and appearance. By ensuring these essential nutrients are a staple in your diet, you're setting the stage for hair that radiates vitality and nails that exude strength.

7) Iron: For combatting loss in both hair and nails

You might be surprised to learn that not getting enough iron is a common culprit behind hair thinning and those annoyingly brittle nails.

Here's the scoop: iron is super important for making hemoglobin, the stuff in your blood that carries oxygen to all your cells, including the ones working hard to grow your hair and nails. When you're low on iron, your hair follicles and nail beds might not get enough oxygen, leading to weaker hair growth and fragile nails. It's like trying to run a marathon with a backpack full of bricks—you're just not going to get very far.

But here's the good news: beefing up your iron intake can help turn things around. We're talking about enjoying more iron-rich foods like steaks, spinach salads, and lentil soup. And for those who prefer plant-based options or just can't seem to get enough iron from food alone, there's always the option of iron supplements—just chat with your doc first to make sure they're right for you.

8) Zinc: The tiny giant

You might not hear about zinc as some other nutrients, but trust me, when it comes to getting your hair back on track and keeping your mane game strong, zinc is a game-changer.

Zinc is a trace mineral, which means your body only needs a little bit of it, but that little bit does a lot. It acts as a multitasker that helps with repairing damaged hair tissue and making sure the oil glands around your hair follicles are working as they should. Imagine it as the behind-the-scenes technician that keeps the hair show running smoothly.

But that's not all—zinc is also big on the whole hair growth scene. It plays a crucial role in DNA and RNA production, which is essential for the normal division of hair follicle cells. This means healthier hair growth and less chance of your locks calling it quits and taking an early retirement.

So, if your hair's been feeling a bit under the weather or just not as lush as you'd like, a zinc vitamin just might be the secret ingredient you've been missing. 

9) Protein: Key to fabulous hair and nails

Let's dive into something you've definitely heard of but might not realize just how crucial it is for your hair and nails–protein, specifically keratin. 

Keratin is a type of protein, and just like building a house needs bricks, building keratin needs protein. Your hair is actually a protein-based fiber; it is one of the fundamental components of each strand. This is why getting enough protein in your diet isn't just good for your muscles—it's essential for keeping your hair strong and your nails hard. Without enough protein, your body can't produce enough keratin, and that can lead to hair that feels more like straw and nails that seem to break if you so much as look at them wrong.

Incorporating protein-rich foods like chicken, eggs, tofu, and legumes into your meals is like giving your body the tools it needs to churn out plenty of keratin. And for those days when you're on the go and might not get enough protein from your meals, protein supplements can be a handy backup.

So, if you want hair that swishes and nails that don't flinch at the sight of a nail file, make sure you're getting enough protein. It's the not-so-secret ingredient that keeps your hair and nails looking their best, making sure every day is a good hair and nail day.

10) Magnesium: Your ally against stress

Ever felt like your hair is literally stressing out? Well, magnesium might just be the chill pill your hair and nails need. It's like the zen master of minerals, helping to soothe and calm the effects of stress on your body, and yes, that includes your hair and nails.

When stress enters the scene, it can potentially lead to hair shedding and brittle nails. That's where magnesium steps in. It's known for its ability to help relax the body and reduce stress levels, which can, in turn, mitigate stress-related hair and nail issues. Think of magnesium as the protective barrier that shields your hair and nails from the chaos stress brings, promoting a healthier growth environment.

But how do you make sure you're getting enough of this calming mineral? Aside from munching on magnesium-rich foods like almonds, spinach, and whole grains, you can also look at specialized hair care products

Take your beauty routine to the next level 

Now you know, embracing these key vitamins and minerals is a first step toward thicker hair and stronger nails, but incorporating plenty of these ingredients into your diet is even more important. Knowing that you're giving your body what it needs to shine from the inside out can boost your self-esteem and help you carry yourself with more poise and assurance.

But why stop there? Complement your nutrient-rich diet with high-quality products from TYME, designed to synergize with your body's natural processes for even more stunning results. Whether it's a nourishing serum or a revitalizing shampoo, TYME's offerings are tailored to enhance the effects of your vitamin regimen, ensuring your hair and nails not only look good but feel healthy, too.

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