
Great hair and healthy skin are not only about serums. They are built in your kitchen, day after day. Below is a fast, food-first guide to the **best nutrients for hair and skin**, why they matter, and easy ways to get them in. Where the science is still evolving, I'll say so.

## The short list

**1) Vitamin C**

Helps your body make **collagen** and defends skin from **oxidative stress** from UV and pollution. Foods: citrus, berries, kiwifruit, peppers, broccoli. [PMC](https://pmc.ncbi.nlm.nih.gov/articles/PMC5579659/)

**2) Vitamin A**

Supports **skin cell turnover** and a healthy epidermis; too little can cause dry, rough, **hyperkeratinized** skin. Aim for balance because excess vitamin A isn't necessarily better. Foods: eggs, liver in small amounts, dairy, dark-green and orange vegetables (beta-carotene). [PMC](https://pmc.ncbi.nlm.nih.gov/articles/PMC9324272/)

**3) Vitamin D**

Influences skin cell growth and immune defense; **low vitamin D status** is associated with several hair-loss disorders, though causality is still being studied. Foods: salmon, sardines, fortified milk or plant milks, eggs. [Office of Dietary Supplements](https://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/) [PMC](https://pmc.ncbi.nlm.nih.gov/articles/PMC11479915/)

**4) Vitamin E**

A fat-soluble **antioxidant** that helps limit lipid peroxidation in skin; often works synergistically with vitamin C in photoprotection. Foods: almonds, sunflower seeds, hazelnuts, wheat-germ oil, avocados. [PMC](https://pmc.ncbi.nlm.nih.gov/articles/PMC4976416/)

**5) Zinc**

Key for **wound healing**, skin structure, and oil-gland regulation; deficiency can present with dermatitis and hair loss. Foods: oysters, beef, pumpkin seeds, lentils. [PMC](https://pmc.ncbi.nlm.nih.gov/articles/PMC5793244/)

**6) Omega-3s (EPA & DHA)**

Help **calm skin inflammation** and support **barrier hydration**; small trials and reviews suggest benefits for hydration, transepidermal water loss, and even UV tolerance. Foods: salmon, sardines, mackerel; plant ALA from flax and walnuts. [PMC](https://pmc.ncbi.nlm.nih.gov/articles/PMC7875671/) [PubMed](https://pubmed.ncbi.nlm.nih.gov/1417068/)

**7) Folate (Vitamin B9)**

Supports **DNA synthesis** and fast-turnover tissues like skin and hair; deficiency can show up as stomatitis, dermatitis, and hair depigmentation. Foods lentils, beans, leafy greens, fortified grains. [ScienceDirect](https://www.sciencedirect.com/science/article/abs/pii/S0738081X21000742)

**8) Niacin (Vitamin B3)**

Helps energy metabolism and **skin barrier** function; severe deficiency causes **pellagra** with sun-exposed dermatitis. Foods: poultry, fish, peanuts, fortified grains. [Office of Dietary Supplements](https://ods.od.nih.gov/factsheets/Niacin-HealthProfessional/)

**9) Iron**

Delivers oxygen to **hair follicles** and skin; iron deficiency is linked to shedding in some studies, though findings are mixed and testing is smart before supplementing. Foods: red meat, clams, beans, lentils; pair plant iron with vitamin C foods. [PMC](https://pmc.ncbi.nlm.nih.gov/articles/PMC6380979/) [Europe PMC](https://europepmc.org/article/med/35415182)

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### Track what actually shows up on your plate

It's easy to **under-eat** these when life gets busy. In **Microgram**, you can track **vitamin C, A, D, E, zinc, omega-3s, folate, niacin, and iron** with clear daily targets. That way you'll see which meals carry your **hair and skin** goals, and where a small tweak or supplement (guided by your clinician) might help.

## Bottom line

Healthy hair and skin are a **nutrition habit**. Build most days around colorful produce, quality proteins, seafood a couple times a week, nuts and seeds, and legumes. Then **use Microgram** to keep an eye on the nutrients that matter most, so your routine works on the inside, not just on the outside.

## References

- Pullar JM, Carr AC, Vissers MCM. **The Roles of Vitamin C in Skin Health.** Nutrients. 2017. [PMC](https://pmc.ncbi.nlm.nih.gov/articles/PMC5579659/)
- VanBuren CA, et al. **Vitamin A in Skin and Hair: An Update.** Nutrients. 2022. [PMC](https://pmc.ncbi.nlm.nih.gov/articles/PMC9324272/)
- Huang Z, et al. **Role of Vitamin A in the Immune System.** 2018. (notes epithelial changes and keratinization in deficiency) [PMC](https://pmc.ncbi.nlm.nih.gov/articles/PMC6162863/)
- NIH Office of Dietary Supplements. **Vitamin D — Health Professional Fact Sheet.** [Office of Dietary Supplements](https://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/)
- Yongpisarn T, et al. **Vitamin D deficiency in non-scarring and scarring alopecias.** 2024. [PMC](https://pmc.ncbi.nlm.nih.gov/articles/PMC11479915/)
- Keen MA, Hassan I. **Vitamin E in dermatology.** Indian Dermatol Online J. 2016. [PMC](https://pmc.ncbi.nlm.nih.gov/articles/PMC4976416/)
- Januszewski J, et al. **Nutritional Supplements for Skin Health — A Review.** 2023. [PMC](https://pmc.ncbi.nlm.nih.gov/articles/PMC10820017/)
- Lin PH, Sermersheim M, et al. **Zinc in Wound Healing Modulation.** 2017. [PMC](https://pmc.ncbi.nlm.nih.gov/articles/PMC5793244/)
- Parke MA, et al. **Diet and Skin Barrier: The Role of Dietary Interventions on Skin Barrier Function.** 2021. [PMC](https://pmc.ncbi.nlm.nih.gov/articles/PMC7875671/)
- Orengo IF, et al. **Influence of fish oil supplementation on the minimal erythema dose in humans.** Arch Dermatol. 1992. [PubMed](https://pubmed.ncbi.nlm.nih.gov/1417068/)
- Huang TH, et al. **Cosmetic and Therapeutic Applications of Fish Oil's Fatty Acids on the Skin.** 2018. [PMC](https://pmc.ncbi.nlm.nih.gov/articles/PMC6117694/)
- Aşkın Ö, et al. **Vitamin deficiencies/hypervitaminosis and the skin.** Clin Dermatol. 2021. [ScienceDirect](https://www.sciencedirect.com/science/article/abs/pii/S0738081X21000742)
- NIH Office of Dietary Supplements. **Niacin — Health Professional Fact Sheet.** [Office of Dietary Supplements](https://ods.od.nih.gov/factsheets/Niacin-HealthProfessional/)
- Almohanna HM, et al. **The Role of Vitamins and Minerals in Hair Loss: A Review.** Dermatol Ther (Heidelb). 2019. [PMC](https://pmc.ncbi.nlm.nih.gov/articles/PMC6380979/)
- Treister-Goltzman Y, et al. **Iron Deficiency and Nonscarring Alopecia in Women.** 2021. [Europe PMC](https://europepmc.org/article/med/35415182)

*Educational only; talk with your clinician before starting supplements or making big diet changes.*



9 powerful dietary nutrients for hair & skin health

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