The symptoms of the vitamins and minerals deficiency usually appear in the skin and hair. When facing any problem in hair, skin or nails, with its different severity, the first thing that comes to your mind is the body’s sufficiency of nutrients, vitamins and minerals, so it is necessary to consult a doctor to find out the necessary tests and analyzes to detect this deficiency and treat it.

The Most Important Vitamins For Hair, Nails, And Skincare

Below are 5 vitamins and a mineral that may be the most influential for hair growth, nails, and skin health:

Vitamin A

Is also known as retinol, and it has an essential role in maintaining healthy skin, and hair, it can be found in some food sources such as:

  1. Cheese and dairy products.

  2. Eggs.

  3. Fatty fish.

Vitamin D

Metabolism and many vital functions in the body vitamin D has a significant impact on them and therefore affects the health of skin, hair and nails, directly.

A 2016 study confirmed the relationship between acne and vitamin D deficiency, finding that people with vitamin D deficiency showed significant improvement in acne symptoms after taking 1,000 IU of vitamin D daily for two months.

Biotin (Vitamin B7)

It is naturally made by bacteria in the gut, it plays an important role in maintaining healthy hair and skin.

Biotin strengthens and makes hair healthy, supports nails, and promotes healthy skin.

Ensuring that your gut produces enough biotin, you should make sure you have a balanced diet that is varied in nutrients, as it can be founded in the following food sources:

  • Leafy greens.

  • Peanut Butter.

  • Mushrooms.

  • Eggs.

  • Milk.

  • Cheese.

  • Banana.

Riboflavin (Vitamin B2)

Riboflavin or B2, keeps the skin healthy and springy, and is found in the following food sources:

  • Milk.

  • Rice.

  • Eggs.

Riboflavin deficiency is a uncommon, but it the main symptom is the appearance of scaly patches on the face.

Niacin (Vitamin B3)

Niacin or B3, maintains healthy skin, and is found in the following food sources:

  • Meat.

  • Fish.

  • Wheat.

  • Eggs.

  • Dairy products.

Vitamin E

Antioxidants have benefits for hair and skin, subsequently decreasing oxidative stress markers and inflammatory markers in skin and hair damage.

Studies also indicate that vitamin E protects against UVA and helps treat many skin problems.

Vitamin C

Vitamin C plays an important role in the production of collagen, which is a protein that supports healthy skin, hair and nails. It is found in several natural sources, including:

  • Citrus fruits.

  • Berries.

  • Spinach.

  • Tomatoes.

  • Cauliflower.

  • Potatoes.


Zinc has an important role as an important mineral for maintaining healthy skin, hair and nails. It is found in the following natural sources:

  • Oysters.

  • Meat.

  • Milk products.

  • Seeds, such as pumpkin seeds.

  • Legumes such as lentils, beans and peas.

  • Nuts.

Recommended taking zinc with foods that are rich in protein to be more effectively absorbed.

When Should I Take Vitamins And Supplements?

When you notice any of the symptoms that indicate a deficiency of any of the vitamins, notice something worrying in the skin, hair or nails, it is necessary to consult a doctor to solve the problem and determine the need for these vitamins according to the analyzes.

Some vitamins A, D and E are fat-soluble vitamins, not water, so excessive amounts of them are stored in the body and are not eliminated through urine like other vitamins, and therefore high doses of them may cause toxicity in some cases.