TL;DR: To boost your beauty routine from the inside out, these vitamins and nutrients are essential for healthy hair and nails:
Main points:
- Vitamin A: Promotes cell growth and natural scalp oils
- Biotin (B7): Strengthens and thickens
- Vitamin C: Boosts collagen production
- Vitamin D: Stimulates follicles
- Vitamin E: Moisturizes and protects
- Omega-3s: Adds luster and strength
- Iron: Supports oxygen delivery
- Zinc: Repairs and regulates follicles
- Protein: Builds keratin for structure
It's time to talk about a secret to getting the most out of your hair and nails. Skin‑deep research on the best vitamins for hair and nail growth remains 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 hair and nail vitamins to make your beauty routine (quite literally) shine.
1) Vitamin A: For all things cell growth
When it comes to vitamins for hair and nails, 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. This cell regulation makes it a cornerstone for healthy, growing hair and nails.
But, here is where it gets extra interesting for your locks and tips—vitamin A is also a maestro of sebum production. Sebum, the natural oil your scalp produces, works as a built-in conditioner to prevent dry, brittle hair.
Thanks to vitamin A, your scalp has a natural moisturizer that can help eliminate frizz. And for your nails? It keeps your cuticles healthy and moisturized so they don't dry out.
While we're all about getting nutrients from our diet, sometimes a little extra help doesn't hurt. Integrate vitamin A into your regimen through diet or TYME products to give your hair and nails the nutrients they need 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. Experts and enthusiasts back the benefits of biotin as one of the best hair and nail vitamins.
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. There’s a reason why it’s a popular vitamin for nail growth and hair replenishment.
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. In fact, 2.5 mg of biotin daily may improve thickness, supporting stronger, more resilient nails that are less prone to splitting and cracking.
Biotin still earns some hype, but most research is early and based on small groups with existing hair and nail issues. 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. For the best results, use Biotin and quality hair care products consistently in your beauty regimen.
Looking for the best vitamins for your nails and hair? Here are some examples of biotin vitamins we stand by:
- Sports Research High Potency Biotin: Known for its high potency, this biotin supplement is a favorite for those looking to give their hair and nails a serious lift.
- Natrol Biotin Maximum Strength Tablets: With its maximum strength formula, this supports healthy hair, skin, and nails, and often delivers quick results.
- Solgar Biotin 300 mcg: This lower-dose biotin is a good starting point and supports overall health.
- NOW Foods Biotin 10,000 mcg: This high-dose biotin supplement by NOW Foods supports noticeable improvements in hair thickness and nail strength. Consult your dermatologist before using high-dose supplements.
- Vitafusion Extra Strength Biotin Gummies: These gummies offer a convenient and tasty way to take Biotin and are popular for their flavor.
- Nature's Bounty Biotin Softgels: Renowned for its quality and affordability, this hair and nail vitamin helps maintain healthy hair and nails, making it a staple in many beauty routines.
- Garden of Life mykind Organics Plant-Based Biotin: Those seeking a vegan option can choose this plant-based biotin from Garden of Life.
3) Vitamin C: Our antioxidant powerhouse

Vitamin C is likely your go-to immune booster, which makes sense. It's a powerhouse antioxidant supports collagen production, a key protein that strengthens and maintains healthy hair and nails. This vitamin for hair and nails supports your body’s building blocks, helping them stay healthy and resist daily damage.
Collagen acts as the structural foundation for hair and nails, much like steel reinforcements in concrete. Low vitamin C can reduce collagen production, causing weak, breakable hair and brittle nails. Vitamin C boosts collagen production, helping hair stay strong and elastic while making nails less likely to split or break.
Incorporate vitamin C into your diet through citrus fruits, berries, and leafy greens. You can also opt for a high-quality supplement 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.
In addition to collagen production, it's also a hero in neutralizing free radicals, thanks to its antioxidant properties. It supports the structure of your hair and nails and protects them from environmental stress that can cause early aging and damage. Make vitamin C part of your routine to support vibrant hair and strong, healthy nails from within.
4) Vitamin D: The sunshine vitamin for follicle health

Vitamin D, often celebrated as the sunshine vitamin, goes beyond 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.
This makes vitamin D one of the best vitamins for hair and nail growth, especially if you're aiming to improve hair density and health.
You can get vitamin D by spending time in sunlight, eating foods like fatty fish and mushrooms, or taking a supplement. This ensures your hair follicles are getting the support they need to function optimally.
Sunlight helps you get vitamin D, but it’s important to balance that with proper skin protection. Supplements and a balanced diet safely provide enough vitamin vitamins for hair and nails, especially in cold seasons or with little sun exposure.
5) Vitamin E: Nature’s own lotion

Vitamin E is like a hydration hero for your hair and nails, courtesy of Mother Nature herself.
This nutrient is a potent antioxidant that fight oxidative stress, a major cause of hair and nail damage. Vitamin E neutralizes harmful free radicals, protecting the scalp and nail beds to support healthy growth and strength.
For your scalp, vitamin E acts as a deep moisturizer, soothing dryness and locking in hydration. It creates a healthier scalp for hair growth and reduces inflammation, which can block strong follicle development. 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. It moisturizes the nail bed and cuticles, helping prevent peeling, cracking, and splitting. Applying vitamin E oil regularly helps nails recover and grow stronger with a smooth surface that resists breakage. It's one of the most accessible vitamins for nail growth.
Add vitamin E to your routine with enriched products or apply the oil directly to your scalp and nails. Foods rich in vitamin E, such as almonds, spinach, and avocados, can also boost your intake.
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. Adding vitamin E to your routine takes little effort but can bring big benefits, making it a favorite among the best vitamins for nails and hair alike.
6) Omega-3 fatty acids: For luster and strength
Omega-3s can make a huge difference in the health of your hair. They nourish each hair follicle from within and help produce strong, shiny 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 soothe and hydrate the scalp, reducing dryness and flakiness that can slow 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 omega-3 intake makes nails healthier, more vibrant and smoother, especially when used alongside other vitamins good for hair and nails.
If you don’t get enough omega-3s from food, fish oil or algae-based supplements offer a helpful alternative.
Embracing omega-3 fatty acids in your daily routine noticeably improves the health and look of your hair and nails. Make these essential nutrients staples in your diet to set the stage for hair that radiates vitality and strong.
7) Iron: For combatting loss in both hair and nails
Insufficient iron is a common culprit behind hair thinning and those annoyingly brittle nails.
Here's the scoop: iron is super important for making hemoglobin. That’s 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. If you follow a plant-based diet or struggle to get enough iron from food, consider iron supplements. Just chat with your doc first to make sure they’re right for you.
8) Zinc: The tiny giant
Zinc doesn’t get as much attention as other nutrients, but it plays a big role in keeping your hair healthy and strong.
Zinc is a trace mineral, which means your body only needs a little bit of it, but that little bit does a lot. It’s a multitasker that repairs 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. If your hair feels dull or less full, adding a zinc vitamin might give it the boost it needs.
9) Protein: Key to fabulous hair and nails
Let's dive into something you've definitely heard of but overlooked 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. That’s why protein isn’t just for muscles—it’s also critical for strong hair and hard nails. Too little protein means less keratin, which can leave your hair straw-like and your nails easy to break.
Eating protein-rich foods like chicken, eggs, tofu, and legumes gives your body the tools to produce more keratin. On busy days when meals fall short, protein supplements offer a quick and easy 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. This not-so-secret ingredient keeps your hair and nails looking their best, so 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, calming stress and supporting your hair and nails in the process.
When stress enters the scene, it can potentially lead to hair shedding and brittle nails. That's where magnesium steps in. It can help relax the body and reduce stress levels, which can, in turn, mitigate stress-related hair and nail issues. Magnesium shields your hair and nails from the chaos of stress, 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
Embracing these vitamins and minerals builds thicker hair and stronger nails. But getting them through your diet matters even more. Giving your body what it needs to shine from within can boost your confidence and help you carry yourself with ease.
But why stop there? Pair your nutrient-rich diet with TYME products. They synergize with your body's natural processes for even more stunning results. TYME designs its serums and shampoos to boost your vitamin routine, helping your hair and nails look and feel healthy.