Who doesn’t want healthy, thick hair, flawless skin and perfectly shaped nails!

To win the quest, people cater to external beauty treatments. But, such products and services alone are not enough because most problems occur due to nutritional deficiencies.

The lack of vital hair, skin and nails vitamins and minerals in the body can cause hair fall, pale skin, curved nails, fine lines and more. Taking care of nutritional needs is equally important to achieve flawless beauty.

Include these vitamins and minerals in your diet for healthy hair, skin and nails.


Have you ever wondered why beauty products, including hair and skin care, have biotin in it?

Biotin or vitamin B7 plays an important role in strengthening your hair, skin and nails. Also known as vitamin H, it metabolizes the macronutrients of proteins, fats and carbohydrates in the body.

The vitamin breaks down proteins into amino acids that help strengthen your hair and nails. It also repairs damaged cells and aids in healthy cell formation. This promotes hair and nail growth as well as treats hair and skin damaged caused by heat, UV rays and chlorine.

Biotin is best absorbed when ingested. Include foods like almonds, sweet potatoes, spinach, broccoli, mushrooms, cereals, dairy products, salmon and avocado. A biotin supplement can be helpful if you’re not getting enough B vitamins through food.

Vitamin C 

Do you suffer from premature greying of hair, fine lines, wrinkles or rounded nails? This can be the result of free radicals or collagen deficiency.

Free radicals block hair growth and promote skin and hair ageing. Vitamin C is a powerful antioxidant that combats the oxidative stress due to free radicals, slowing skin and hair ageing. The antioxidant property also helps fight skin cancer, heals damaged skin and reduces wrinkles.

Collagen is an essential component that gives shape and strength to many tissues including hair, nails and skin. The vitamin also aids in production of collagen, which helps keep skin, hair and nail tissue structure together and promotes growth.

Add oranges, lemons, strawberries, broccoli, spinach, bell peppers, tomatoes, cauliflower, guava, etc to your diet. Take natural and safe vitamin C supplements to combat deficiency.

Vitamin D

One of the hair, skin and nails vitamins that needs attention is the one that our bodies get from the sun. Vitamin D is linked to reduced hair fall, hair growth, production of healthy skin cells and skin tissue repair.

It is known to promote the production of scalp cells or hair follicles, which helps new hair grow. Shortage of vitamin D is linked to a condition called alopecia areata that results in severe hair loss.

When talking about skin, calcitriol, vitamin D that is produced in the human body, assists in skin cell regeneration, repair and metabolism. Vitamin D you get from sun exposure, food and supplements also performs the same role. This prevents ageing, treats psoriasis, reduces skin irritation and inflammation.

Soak yourself in the sun for a few minutes each day. Apart from that, have mushrooms, fortified cereals, salmon, tuna, orange juice and yogurt to get your daily dose of vitamin D.


The ‘beauty mineral’, as it is popularly referred to, is a naturally occurring mineral found in several plants like leafy greens and grains. It carries a plethora of benefits for your hair, skin and nails.

Research shows that silica is essential in the production and maintenance of collagen, which provides structural support to your hair, skin and nails. Silica prevents hair breakage, repairs damaged skin tissue, leaving you with beautiful hair and youthful skin. It delivers orthosilicic acid, which helps treat brittle nails.

Because the body doesn’t retain silica you get from foods, you can fulfill the requirement through supplements. Natural bamboo silica supplements are a great option to get needed amounts of this beneficial mineral.


This vital mineral is responsible for making hemoglobin, which carries oxygen from the lungs to other parts of the body.

Lack of iron or hemoglobin means inadequate oxygen in different areas of the body. This leads to pale skin, dryness, hair thinning, loss of hair, brittle nails, spooning of nails, etc. Apart from this, low immunity due to lack of enough oxygen can result in severe health conditions.

Include iron rich foods like spinach, kale, beetroot, green leafy vegetables, beans, fortified foods, etc. in your diet. Make sure you have enough vitamin C as it helps your body absorb iron.

Final Words

Hair, skin and nail issues are indicative of nutritional deficiencies or health issues. Along with a nutritious diet, vitamins and minerals supplements can help. GNA Naturals provides various supplements including bamboo silica to get thick locks, a radiant glow and strong nails.