Simple beauty starts from within. What we eat—and what we supplement—affects how our skin glows, our nails grow, and our hair flows. The best care doesn’t only happen in salons. It begins with giving the body the right nutrients.
In this guide, we will explore the 7 best vitamins known to support the strength and vitality of hair, skin, and nails. You’ll also find easy suggestions for how to get these nutrients through food and trusted supplements, including our carefully designed NFO vitamins.
1. Biotin (Vitamin B7) – For Hair Growth and Strong Nails
Biotin plays a key role in the production of keratin, a structural protein that builds your hair and nails. Biotin deficiency may lead to brittle nails, hair thinning, or even hair loss (Zempleni et al., 2009). While rare, low levels can be caused by restrictive diets or gut issues.
- Benefits: Reduces hair shedding, strengthens nail plates, may improve skin smoothness
- Found in: Eggs, nuts, seeds, and sweet potatoes
👉 Recommended: NFO B-Complex 90 Capsules – Biotin included with six other B vitamins to support hair and energy from within.
2. Vitamin A – For Skin Regeneration and Scalp Health
Vitamin A helps skin cells grow and renew. It also supports oil production in your scalp, keeping hair from drying out. A deficiency in vitamin A can lead to dry, flaky skin and a dull complexion (Penniston & Tanumihardjo, 2006).
- Benefits: Promotes cell turnover, supports the scalp and sebum balance, helps skin healing and firmness
- Found in: Carrots, spinach, kale, and liver
👉 Recommended: NFO Omega-3 Forte 60 – With added benefits for skin and eye support.
3. Vitamin C – For Collagen Production and Skin Glow
Vitamin C is a powerful antioxidant. It’s essential for creating collagen, the protein that keeps skin elastic and youthful. It also protects skin from UV and pollution damage (Pullar et al., 2017). Nails and hair benefit too, as vitamin C helps absorb iron, which is important for healthy follicles.
- Benefits: Brightens skin tone, boosts collagen, strengthens hair and nails via iron absorption
- Found in: Citrus fruits, bell peppers, broccoli, strawberries
👉 Recommended: NFO Collagen & Hyaluronic Acid 120 – Includes Vitamin C to support skin hydration and elasticity.
4. Vitamin E – For Skin Repair and Anti-Aging
Vitamin E protects skin cells from oxidative damage. It works as a shield against environmental stress, including sun exposure and air pollution. Low levels of vitamin E have been linked to dry skin, scalp irritation, and even hair loss (Thiele et al., 2005).
- Benefits: Reduces skin inflammation, improves skin hydration, supports scalp and follicle strength
- Found in: Almonds, sunflower seeds, avocados, and spinach
👉 Recommended: NFO Omega 3-6-9 Salmon Oil – With natural Vitamin E and essential fatty acids.
5. Vitamin D – For Strong Hair Follicles and Skin Immunity
Vitamin D supports the skin’s immune function and may reduce acne and skin irritation. It also helps create new hair follicles. Low vitamin D levels are often linked to alopecia, a condition causing hair loss in patches (Holick, 2007).
- Benefits: May reduce inflammatory skin conditions, helps activate hair follicle cycles, supports bone and nail growth
- Found in: Sunlight, fatty fish, and fortified dairy products
👉 Recommended: NFO Omega-3 Premium or NFO Omega-3 Kids – Both rich in vitamin D for daily wellness.
6. Zinc – For Skin Healing and Hair Regrowth
Zinc is crucial for hair tissue growth and repair. It keeps the oil glands around hair follicles working well. Zinc deficiency is linked with hair shedding, slow wound healing, and acne (Ogawa et al., 2018).
- Benefits: Speeds up skin healing, reduces hair loss, helps fight acne and blemishes
- Found in: Pumpkin seeds, chickpeas, lentils, and red meat
👉 Recommended: NFO Zinc Complex – Designed to support immune health, hormone balance, and skin clarity.
7. Omega-3 Fatty Acids – For Hydrated Skin and Glossy Hair
Omega-3s help maintain a strong skin barrier, which retains moisture and protects against irritation. They also reduce scalp dryness and may support hair shine and density. Omega-3s have anti-inflammatory properties that benefit eczema and skin redness (Calder, 2010).
- Benefits: Fights dryness in skin and scalp, may reduce dandruff and irritation, encourages soft and shiny hair
- Found in: Fatty fish (salmon, sardines), flaxseeds, and chia seeds
👉 Recommended: Choose from:
Natural Beauty Starts Inside
There is no miracle cream without nutrients to back it up. Vitamins and minerals feed the inner systems that build glowing skin, strong nails, and thick, shiny hair. Even a small deficiency can make a big difference in how we look and feel.
It’s easy to assume that a varied diet is enough. But modern lifestyles, stress, and processed food often mean we don’t get the right amounts every day. That’s why smart supplementation makes a difference—especially when it comes to beauty and wellness.
👉 View our full collection of beauty-boosting vitamins here.
References
- Calder, P. C. (2010). Omega-3 fatty acids and inflammatory processes: from molecules to man. Biochemical Society Transactions, 38(1), 211–219.
- Holick, M. F. (2007). Vitamin D deficiency. New England Journal of Medicine, 357(3), 266–281.
- Ogawa, Y., Kinoshita, M., Shimada, S., & Kawamura, T. (2018). Zinc and skin disorders. Nutrients, 10(2), 199.
- Penniston, K. L., & Tanumihardjo, S. A. (2006). The acute and chronic toxic effects of vitamin A. The American Journal of Clinical Nutrition, 83(2), 191–201.
- Pullar, J. M., Carr, A. C., & Vissers, M. C. (2017). The roles of vitamin C in skin health. Nutrients, 9(8), 866.
- Thiele, J. J., Hsieh, S. N., Ekanayake-Mudiyanselage, S., Schroeter, C., & Elsner, P. (2005). Vitamin E: critical review of its current use in cosmetic and clinical dermatology. Dermatologic Surgery, 31(7), 805–813.
- Zempleni, J., Hassan, Y. I., & Wijeratne, S. S. K. (2009). Biotin. In Modern Nutrition in Health and Disease (11th ed., pp. 360–370). Lippincott Williams & Wilkins.
