The nutrients you consume can make a big difference to your health, especially the health of your hair, skin and nails.  It is vital to obtain adequate quantities of vitamins and minerals, and to obtain good levels of essential fatty acids.  A healthy balanced diet along with a good multivitamin will be of benefit but there are other factors that you should also consider.

Hair loss in men is very common and is usually genetic or age related, however, nutritional imbalances, stress and illness may also play role.  In women hair loss can be especially distressing and it is important to visit your doctor to rule out any hormonal problems, these can include thyroid problems and the menopause

It is important to eat sufficient amounts of protein. Healthy protein sources include fish, lean cuts of meat, eggs, nuts, seeds and pulses. Sulphur (which can be obtained from protein) is needed for the synthesis of collagen – a substance that gives the skin and nails its structural integrity.  It can be supplemented in the form of L-cysteine, a sulphur containing amino acid. 

Increase essential fatty acids in the diet, these come from nuts, seeds, and oily fish – the omega-3 and omega-6 nutrients are great at boosting dull hair and lifeless skin. Omega-6 in the form of evening primrose oil or borage oil is especially good for dry skin.  Avoid fried foods and foods that contain hydrogenated vegetable oils that have a negative effect on health.

If your skin is prone to spots and blemishes try avoiding dairy and sugar for one month and note changes, basically poor skin and dull hair and nails is often a sign that your diet needs a good clean up.  Dull or thinning hair, poor skin and soft nails or nails with ridges may be a sign that your digestion is not functioning optimally, consider a probiotic supplement and read our fact sheets on digestive health.

Lack of vitamin A can result in a dry and flaky scalp, vitamin A is best taken is smaller doses that are found in a multivitamin or by taking beta-carotene (the water soluble precursor to vitamin A) which is found orange and yellow vegetables. Vitamin A, along with the vitamins, C and E and the mineral selenium are the key antioxidant nutrients.  These play an important role in protecting the skin from damage caused by UV rays.  Always make sure that your diet includes the minimum of 5 portions of fresh fruit and vegetables.  Try drinking carrot juice, which is high in beta-carotene, the carotenes will also impart a healthy glow to the skin and will help to produce a natural tan. 

Consider also a supplement of anthocyanidins, these flavanoid antioxidants, often from grape seed and bilberry are potent free radical scavengers which are active in both water and lipid (fat) components of the body.  Anthocyanidins are often included in cosmetic products as they help to reinforce and preserve collagen.  This intern helps to increase skin elasticity, which can help reduce signs of ageing.

Also ensure that your diet includes plenty of zinc, which is found in egg yolks, fish, seafood and meat.  This is especially important for healthy skin and nails.  White spots on the nails can be a sign of zinc deficiency.   

Drink at least 2 litres of water daily to help keep skin cells plumped up, healthy and youthful looking.  And remember, alcohol and caffeine have diuretic effects, causing the body – including the skin cells – to lose fluids and essential minerals.

Finally, give up smoking, (we’re so bored of repeating it) not only does this cause wrinkles but research has shown that it can cause premature greying and hair loss.