How to Maintain Healthy Hair, Skin, and Nails on a Vegan Diet

Vegan health and wellness is largely focused on what goes on inside your body, and rightfully so. However, it’s natural to also care about nourishing the external aspects of your body, too. Thankfully, many of the key nutrients that support your internal health can also boost your external health at the same time. Therefore, many popular vegan supplements are able to support holistic wellness from the inside out. This article covers some of the key nutrients to focus on for maintaining healthy skin, hair, and nails on a vegan diet so you can feel and look your very best. 

Key nutrients for healthy hair, skin, and nails

Here is an overview of four key nutrients for hair, skin, and nail health:

Biotin

Biotin (Vitamin B7) is vital for strong hair as it can help boost keratin structure and prevents hair loss by stopping skin cells from degenerating, thus thickening hair and improving its glossy finish. It also contributes to the maintenance of radiant skin as it supports your body in the formation of fatty acids that promote skin health. 

Additionally, biotin can help strengthen your nails, preventing them from becoming weak or brittle by supporting amino acid production and healthy cell growth. In addition to biotin supplements, it can be found in various plant-based foods like nuts, seeds, sweet potatoes, and bananas.

Vitamin C

Vitamin C not only strengthens your immune system, it also promotes healthy skin by stimulating collagen production and offering antioxidant protection. In addition to collagen synthesis, it helps to fight bacteria on the scalp and wards off dandruff, encouraging healthy hair and plenty of growth while preventing hair loss. 

Collagen produced with the help of vitamin C also supports nail health by preventing breakage and allowing them to grow properly. In fact, one of the signs of a deficiency in vitamin C is nails that are brittle and not growing as they should. In addition to various types of vitamin C supplements, it’s also abundant in many plant-based foods like citrus fruits, strawberries, and bell peppers.

Zinc

If you have thin nails that break or don’t grow as they should, you may need more zinc in your diet, as it helps support nail health and growth. Zinc also plays a large role in DNA and RNA production, supporting the hair growth cycle and promoting overall hair health.

Your skin can also benefit from added zinc, as it works to prevent clogged pores, acne, and breakouts by supporting sebum production, an essential natural oil that keeps the skin healthy. In addition to various zinc supplements, you can also boost your zinc intake with vegan foods like chickpeas, lentils, and pumpkin seeds. 

Selenium

Selenium is not only important for thyroid health, it also supports your external health in many ways. For your skin, it plays a role in protection from harmful UV rays by boosting selenium-dependent antioxidant enzymes while also reducing inflammation. Plus, selenium boosts the production of various proteins, such as keratin, which contribute to keeping your nails healthy and strong.

In addition to being a highly effective treatment against dandruff and protecting against hair damage from UV rays, selenium’s promotion of keratin production contributes to hair health and proper hair growth. Selenium supplements can help you boost your intake, as well as vegan foods like Brazil nuts, sunflower seeds, and whole grains. 

Tips for maintaining hair, skin, and nail health

In order to maintain healthy hair, skin, and nails, it’s important to stay hydrated and eat a variety of whole, plant-based foods. You may also benefit from using natural, vegan-friendly skincare and haircare products. Additionally, consider adding supplements to your routine that contain nutrients which support these areas of your health. For example, our Biotin supplement also contains Vitamin C, and we offer a combined Vitamin C & Zinc supplement, too. Make sure to also bolster your intake by adding foods rich in these nutrients to your daily diet. 

Key takeaways

Here are the key takeaways to remember about nutrition for healthy hair, skin, and nails:

• Biotin, Vitamin C, Zinc, and Selenium all contribute to the health of your hair, skin, and nails in their own ways.
• Each of these nutrients is available in plant-based foods and vegan-friendly supplements.
• Many supplements, including those in our range, combine some of these key nutrients.
• Other ways to promote healthy hair, skin, and nails include staying hydrated, eating a balanced diet, and utilising vegan-friendly hair and skincare products.