How Your Diet Affects Hair, Skin, and Nails: What to Eat for a Healthy Glow

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As you’re looking to strengthen your hair, nails and achieve that glowing complexion, you toss back those yummy gummies but after a few months, you may not notice much of a difference. Not saying that those gummies didn’t work but sometimes it could be something a little more complex, like your diet. 

Sass Magazine sat down with Kaitlyn Comeau, a Hormone-Supportive Dietitian & Wellness Coach to discuss how your diet impacts your hair, skin, and nails as recommended supplements.  

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What foods help produce healthy hair & nails? 

KC: Protein. It is the building block of hair and nails, so start with quality sources like lean meats, eggs, Greek yogurt, salmon, beans and tofu. Zinc-rich foods like pumpkin seeds and chickpeas help with repair and growth, while biotin-packed foods, think eggs, almonds and sweet poTatoes, are key for strength and thickness.

What foods help keep skin glowing? 

KC: Healthy fats and antioxidants are your skin’s best friends. Avocados, walnuts, and olive oil support skin hydration and elasticity, while vitamin C–rich fruits like oranges, berries and kiwi help with collagen production. Hydrating foods like cucumbers and watermelon also keep that glow going from the inside out.

What are the best supplements for hair, skin and nails?

KC: While a balanced diet lays the foundation, targeted supplements can help fill nutritional gaps that support stronger hair, smoother skin, and healthy nails. Look for a formula that includes biotin, zinc, and vitamins A, C, and E as these are essential for cellular turnover, collagen production, and protection against oxidative stress.

One great option is KAL Silica Plus. Silica plays a key role in collagen synthesis, supporting the structure and strength of hair and nails. If you’re looking for extra support for collagen, KAL Collagen Type I & III pairs well with vitamin C for firmer-looking skin and stronger hair strands. And for those needing a comprehensive beauty boost, KAL Nutritional Yeast delivers naturally occurring B vitamins that are great for hair shine and nail strength. Always pair supplements with hydration and whole-food nutrition for best results.