The 9 Best Vitamins for Hair, Skin, and Nails

It’s easy to get drawn into promises of glowing skin, stronger nails, and thicker hair in a bottle. But no supplement can transform your appearance overnight. Certain nutrients can play a role in how your hair, skin, and nails look and feel. Let’s take a look at what the evidence says about the best vitamins for hair, skin, and nails.

(Note: The recommended daily intake values listed below are for nonpregnant adults.)

1. Biotin (Vitamin B7)

Recommended daily intake: 30 mcg 

Biotin may be one of the most well-known — and most popular — vitamins for healthy hair, skin, and nails. Biotin helps your body make proteins, including keratin, the main structural protein in hair and nails. 

If you have low biotin, you may experience brittle nails or dry, thinning hair. Studies suggest that biotin supplements may be helpful in these cases. If you have a biotin deficiency, supplementation may help strengthen nails and improve hair thickness over time.

But true biotin deficiency is rare. Most people get enough biotin from their diet. If you already get enough biotin from food, supplementation isn’t likely to make a noticeable difference. 

Foods with biotin include:

• Chicken liver

• Eggs

• Salmon

• Almonds

• Sweet potatoes

2. Vitamin C

Recommended daily intake: 75 mg to 90 mg 

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Vitamin C is an antioxidant that helps protect your skin from free radical damage caused by ultraviolet (UV) rays from the sun, pollution, and stress. Vitamin C also helps make collagen. Collagen is an essential protein that keeps your skin firm, plump, and smooth.

Studies also show that using vitamin C topically (on the skin) can brighten and even out skin tone.

Foods with vitamin C include:

• Citrus fruits

• Strawberries

• Bell peppers

• Broccoli

3. Vitamin E

Recommended daily intake: 15 mg 

Like vitamin C, vitamin E is an antioxidant that protects your skin from damage from internal and external stressors. Vitamin E also supports your skin barrier — the outer protective layer of your skin — by helping it stay soft, smooth, and hydrated. This makes it especially helpful for dry or flaky skin.

Foods with vitamin E include:

• Sunflower seeds

• Almonds

• Spinach

• Avocados

4. Zinc

Recommended daily intake: 8 mg to 11 mg 

Zinc is important for cell growth, tissue repair, and a strong immune system — all of which impact the health of your hair, skin, and nails. 

Low zinc can lead to hair loss, brittle nails, and acne breakouts. Studies suggest that supplementing with zinc improves these symptoms in people who are deficient. But, if you already get enough zinc, taking zinc supplements isn’t likely to help. And too much zinc can cause nausea and interfere with your body’s ability to absorb the mineral copper, which you need to make energy.

Foods with zinc include:

• Oysters

• Lentils

• Pumpkin seeds

• Beef

5. Omega-3 fatty acids

Recommended daily intake: 1.1 g to 1.6 g

Omega-3 fatty acids are healthy fats that can help skin by: 

• Maintaining hydration

• Increasing elasticity

• Strengthening the skin barrier

• Calming redness and inflammation from acne

• Managing inflammatory conditions (like psoriasis)

Omega-3s may also benefit your hair. These nourish follicles and help make hair stronger, shinier, and less prone to breakage.

Foods with omega-3s include:

• Salmon

• Sardines

• Walnuts

• Flaxseed 

6. Vitamin A

Recommended daily intake: 700 mcg to 900 mcg

Vitamin A creams and topical retinoids (which come from vitamin A) are widely used in skin care. And getting vitamin A in the form of food or supplements can support your skin from the inside.

Vitamin A supports healthy skin by promoting skin cell turnover. This is the process of shedding old cells and making new ones. Vitamin A also helps even out skin tone and texture. 

But getting too much vitamin A can lead to hair loss, and it can even be toxic. It’s best to talk to a healthcare professional about how much to take.

Foods with vitamin A include: 

• Sweet potatoes

• Carrots

• Spinach

• Eggs 

7. Vitamin D

Recommended daily intake: 600 IU to 800 IU

Vitamin D plays a key role in skin cell growth and repair, immune function, and regulating the hair growth cycle. 

If you’re low in vitamin D, skin cell turnover can slow down. This can lead to thinning hair, weaker nails, and slow wound-healing. Vitamin D deficiency is also linked to inflammatory skin conditions, like eczema and psoriasis. So, maintaining adequate levels can help keep hair, skin, and nails healthy.

Foods with vitamin D include: 

• Salmon

• Egg yolks

• Fortified milk

It can be hard to get enough vitamin D from diet alone, since not many foods naturally contain it. Sunlight is another source. Supplements can be useful if you’re low in vitamin D.

8. Iron

Recommended daily intake: 8 mg to 27 mg

Iron is important because it helps carry oxygen throughout your body, including to your hair, skin, and nails. Without enough iron, hair can thin, nails can become brittle, and skin may look pale or dull. If you’re low in iron, supplements may help. But too much iron can be harmful.

Foods with iron include:

• Red meat

• Lentils

• Spinach

• Fortified cereals

9. Collagen

Recommended daily intake: Not applicable (There’s no standard dosing.)

Collagen is the most abundant protein in your body. It gives structure and strength to your skin, hair, and nails. 

As we get older, our bodies make less collagen, which can lead to fine lines, dryness, and weaker hair and nails. Research suggests that taking collagen supplements can help improve skin hydration, elasticity, and nail strength — especially when combined with vitamin C (which also helps your body make collagen).

Foods with collagen include:

• Bone broth

• Chicken skin

• Salmon

Who should take vitamins for hair, skin, and nails?

It’s best to get the nutrients you need from food. Whole foods don’t just deliver vitamins, they also contain fiber, antioxidants, and phytonutrients, which supplements can’t fully replicate. 

But, for some people, it’s not always easy to meet every nutrient goal through diet.

You may benefit from supplements if you have:

• A restricted diet (like a vegan or vegetarian diet)

• Health conditions that affect nutrient absorption, like Crohn's disease, celiac disease, or hypothyroidism

• Noticeable hair shedding, brittle nails, or dry skin that persists despite a healthy diet

Just remember that supplementation isn’t always necessary or helpful. If your body already has enough of a nutrient, getting extra won’t supercharge your results. In some cases, getting more than you need can be harmful. If you suspect you have a vitamin deficiency, it’s best to see your primary care provider, who can check your vitamin levels.

Side effects of vitamins for hair nail and skin

Most people tolerate vitamins well when they’re in food form. But it’s possible to develop side effects from taking vitamins in supplement form. That's because supplements may deliver much higher dosages than you'd ever get from food alone.

Side effects can vary depending on the type of vitamin or nutrient you're taking. For example:

• Fat-soluble vitamins, like vitamins A and D, can build up over time and may cause headaches, nausea, or dizziness when you take too much. 

• Iron supplements can lead to stomach abdominal pain, diarrhea, vomiting, or liver failure.

• Zinc may trigger nausea or interfere with copper absorption, which can cause extreme tiredness.

• Vitamin C in large amounts can cause digestive discomfort, like nausea or diarrhea.

How do you pick safe supplements?

The FDA doesn’t regulate supplements in the same way that they regulate over-the-counter (OTC) or prescription medications. 

So, when you’re choosing vitamins, be sure to:

• Look for third-party testing. Reputable supplement brands use independent third-party testing to verify that their supplements have an accurate ingredient label and are free of contaminants. Check the label for testing seals from companies like NSF International, U.S. Pharmacopeia (USP), or ConsumerLab.

• Avoid exaggerated claims. If a supplement promises instant results or “miracle growth,” it’s a red flag. Hair, skin, and nail changes take time. And no supplement can replace the fundamentals of good nutrition, hydration, and overall health.

• Choose products that use dosages backed by research. Pick products with ingredient amounts that reflect what’s been used in clinical research — as opposed to mega-doses or those that are too small to be effective.

Even if a supplement checks all these boxes, it’s a good idea to talk with a healthcare professional before taking anything new, especially if you take medications, are pregnant, or have a health condition.

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Written by:

Lindsay Boyers, CHNC

Lindsay Boyers, CHNC, is a functional nutritionist, licensed esthetician, writer, and editor with over a decade of experience in evidence-based health, wellness, and skincare writing.

Edited by:

Meredith Hoffa

Meredith Hoffa is a senior health editor at GoodRx, where she leads journalists and clinicians covering various well-being topics, particularly in diet and nutrition.

Reviewed by:

Maria Robinson, MD, MBA

Maria Robinson, MD, MBA, is a board-certified dermatologist and dermatopathologist who has practiced dermatology and dermatopathology for over 10 years across private practice, academic, and telehealth settings. She is a fellow of the American Academy of Dermatology and the American Society of Dermatopathology.

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