What problems do skin, hair, and nails have?
The most noteworthy skin-related issues that individuals experience are aging, acne, eczema (e.g., atopic dermatitis), and skin cancer. Hair-related issues include hair loss, breaking, and graying. Nail-related issues include brittleness, discoloration, and fungal infections. Age, damage (e.g., physical trauma, exposure to certain chemicals or radiation), oxidative stress, and inflammation can all lead to problems with skin, hair, and nails.[1]
How could diet affect skin, hair, and nails?
The integumentary system is complex and requires many nutrients to function correctly. As such, a diet that provides adequate levels of nutrients — notably, protein, certain micronutrients (e.g, cysteine, lysine, iron, vitamin A, vitamin C, B vitamins, zinc, selenium), and essential fatty acids such as omega-6 and omega-3 polyunsaturated fatty acids — is important.[2] Not only are these nutrients necessary for ordinary function, but they also play a role in protection and repair (e.g., in response to UV radiation). Deficiencies in these nutrients may manifest as abnormalities in skin, hair, and nails.[3][1]
Which supplements are of most interest for skin, hair, and nails?
If it’s difficult to obtain adequate levels of the nutrients listed above from the diet, supplementing with them may be advisable.[3][1]
Additionally, cocoa extract, coconut oil, nicotinamide, and Polypodium leucotomos all show some promise as treatments to support skin health.
Cysteine, lysine, marine proteins (i.e., extracellular matrix components from sharks and mollusks), procyanidins, pumpkin seed oil, B vitamins, vitamin D, vitamin E derivatives, and zinc have all been studied for hair loss.[4]
There isn’t much research on supplementation for nails, although it’s possible that hair supplements may benefit them because they’re made of similar materials.
Supplement Guide
Examine Database: Skin, Hair, & Nails
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Frequently asked questions
The most noteworthy skin-related issues that individuals experience are aging, acne, eczema (e.g., atopic dermatitis), and skin cancer. Hair-related issues include hair loss, breaking, and graying. Nail-related issues include brittleness, discoloration, and fungal infections. Age, damage (e.g., physical trauma, exposure to certain chemicals or radiation), oxidative stress, and inflammation can all lead to problems with skin, hair, and nails.[1]
The integumentary system is complex and requires many nutrients to function correctly. As such, a diet that provides adequate levels of nutrients — notably, protein, certain micronutrients (e.g, cysteine, lysine, iron, vitamin A, vitamin C, B vitamins, zinc, selenium), and essential fatty acids such as omega-6 and omega-3 polyunsaturated fatty acids — is important.[2] Not only are these nutrients necessary for ordinary function, but they also play a role in protection and repair (e.g., in response to UV radiation). Deficiencies in these nutrients may manifest as abnormalities in skin, hair, and nails.[3][1]
If it’s difficult to obtain adequate levels of the nutrients listed above from the diet, supplementing with them may be advisable.[3][1]
Additionally, cocoa extract, coconut oil, nicotinamide, and Polypodium leucotomos all show some promise as treatments to support skin health.
Cysteine, lysine, marine proteins (i.e., extracellular matrix components from sharks and mollusks), procyanidins, pumpkin seed oil, B vitamins, vitamin D, vitamin E derivatives, and zinc have all been studied for hair loss.[4]
There isn’t much research on supplementation for nails, although it’s possible that hair supplements may benefit them because they’re made of similar materials.
There’s quite a bit of research on the topical application of nutrients to the skin and hair. Topically applied retinoids, carotenoids, nicotinamide, vitamin C, and vitamin E have all been studied for their effects on skin health.[1]
Topically applied caffeine, capsaicin, curcumin, garlic, melatonin, onion juice, and rosemary oil all show some promise for treating hair loss.[4]
Additionally, it’s advisable to use a broad-spectrum sunscreen, even if you aren’t spending much time in the sun.[5]
Your body can produce vitamin D when the skin is exposed to UVB rays,[7] so it stands to reason that sunscreen use may decrease vitamin D levels. Indeed, sunscreen can cause a drop in vitamin D production under laboratory testing conditions,[8][9] and this decrease is most notable if sunscreen is used consistently and properly (i.e., when using a broad-spectrum sunscreen and the right SPF, amount, and reapplication schedule).[10][11][12] Even so, it appears that most people need not worry about the effects of sunscreen alone on vitamin D levels.[13]
One important caveat — studies to date have generally been conducted on people with less skin pigmentation (i.e., those with Fitzpatrick skin types 1–3). A different result may be seen in those with Fitzpatrick skin types 4–6.
Generally speaking, 5 to 30 minutes of unprotected sun exposure to the hands, face, and arms at least three times a week between 11 a.m. and 3 p.m. may generally be enough to keep vitamin D levels out of the deficient range (<30 nmol/L or <12 ng/mL).[14][15] When the UV Index in your area is 3 or higher, people with Fitzpatrick skin types 1 or 2 should limit unprotected sun exposure to less than 10 minutes, skin types 3 or 4 to less than 15 minutes; and skin types 5 or 6 to less than 30 minutes.[16][17] You can check out the UV index forecast in your area here (https://www.epa.gov/enviro/uv-index-search).
Keep in mind that longer periods of unprotected sun exposure will not necessarily lead to higher vitamin D production because the UVB rays will eventually degrade vitamin D in your skin to an inactive state.[18] This actually helps protect your body against vitamin D toxicity. Additionally, UVB-induced vitamin D production can be influenced by many other factors, including:[19]
👴🏽 Age
🦵🏼 Amount of sun-exposed skin
💊 Certain medications
🎽 Clothing type
🏔 Elevation
🗺 Latitude
🏬 Living environment (e.g., urban, suburban, or rural)
🏭 Pollution
✋🏿 Skin pigmentation
📐 Solar angle
⏱ Sun exposure duration and frequency
📅 Time of year
🌦 Weather conditions
For these reasons, it is not advisable to completely forego sunscreen to increase vitamin D levels or rely on sun exposure as your main source of vitamin D. Rather, a more balanced approach would be to increase vitamin D through diet and supplementation, with some limited unprotected sun exposure added in.
In short, not really. When tested for protection against UVB radiation only, many plant oils provide an SPF of <8.[24] These oils can be incorporated into commercial sunscreen products to help the overall SPF rating, but on their own they are insufficient for UV protection. Be aware that some of these plant oils can be potentially allergenic and may cause skin irritation (such as dermatitis) in some individuals.[25][26] Sunscreens are formulated using specific ingredients in specific amounts in addition to employing manufacturing methods to help ensure that these UV-protective ingredients are evenly distributed throughout the sunscreen. This process is very difficult to replicate at home.
Sun protection factor (SPF) values of plant oils
Adapted from Kaur and Saraf. Pharmacognosy Res. 2010.[24]
References
- ^Pappas A, Liakou A, Zouboulis CCNutrition and skin.Rev Endocr Metab Disord.(2016-09)
- ^Michalak M, Pierzak M, Kręcisz B, Suliga EBioactive Compounds for Skin Health: A Review.Nutrients.(2021-Jan-12)
- ^O'Connor K, Goldberg LJNutrition and hair.Clin Dermatol.(2021)
- ^Anna-Marie Hosking, Margit Juhasz, Natasha Atanaskova MesinkovskaComplementary and Alternative Treatments for Alopecia: A Comprehensive ReviewSkin Appendage Disord.(2019 Feb)
- ^Li H, Colantonio S, Dawson A, Lin X, Beecker JSunscreen Application, Safety, and Sun Protection: The Evidence.J Cutan Med Surg.(2019)
- ^T B FitzpatrickThe validity and practicality of sun-reactive skin types I through VIArch Dermatol.(1988 Jun)
- ^Bikle DDVitamin D metabolism and function in the skinMol Cell Endocrinol.(2011 Dec 5)
- ^A Faurschou, D M Beyer, A Schmedes, M K Bogh, P A Philipsen, H C WulfThe relation between sunscreen layer thickness and vitamin D production after ultraviolet B exposure: a randomized clinical trialBr J Dermatol.(2012 Aug)
- ^Mantas Grigalavicius, Vladimir Iani, Asta JuzenieneLayer Thickness of SPF 30 Sunscreen and Formation of Pre-vitamin DAnticancer Res.(2016 Mar)
- ^Libon F, Courtois J, Le Goff C, Lukas P, Fabregat-Cabello N, Seidel L, Cavalier E, Nikkels AFSunscreens block cutaneous vitamin D production with only a minimal effect on circulating 25-hydroxyvitamin DArch Osteoporos.(2017 Dec)
- ^Bibi Petersen, Hans Christian WulfApplication of sunscreen--theory and realityPhotodermatol Photoimmunol Photomed.(Apr-Jun 2014)
- ^R E Neale, S R Khan, R M Lucas, M Waterhouse, D C Whiteman, C M OlsenThe effect of sunscreen on vitamin D: a reviewBr J Dermatol.(2019 Nov)
- ^T Passeron, R Bouillon, V Callender, T Cestari, T L Diepgen, A C Green, J C van der Pols, B A Bernard, F Ly, F Bernerd, L Marrot, M Nielsen, M Verschoore, N G Jablonski, A R YoungSunscreen photoprotection and vitamin D statusBr J Dermatol.(2019 Nov)
- ^Barbara B Shih, Mark D Farrar, Marcus S Cooke, Joanne Osman, Abigail K Langton, Richard Kift, Ann R Webb, Jacqueline L Berry, Rachel E B Watson, Andy Vail, Frank R de Gruijl, Lesley E RhodesFractional Sunburn Threshold UVR Doses Generate Equivalent Vitamin D and DNA Damage in Skin Types I-VI but with Epidermal DNA Damage Gradient Correlated to Skin DarknessJ Invest Dermatol.(2018 Oct)
- ^Institute of Medicine (US) Committee to Review Dietary Reference Intakes for Vitamin D and Calcium, A Catharine Ross, Christine L Taylor, Ann L Yaktine, Heather B Del ValleDietary Reference Intakes for Calcium and Vitamin D
- ^Ann R Webb, Andreas Kazantzidis, Richard C Kift, Mark D Farrar, Jack Wilkinson, Lesley E RhodesColour Counts: Sunlight and Skin Type as Drivers of Vitamin D Deficiency at UK LatitudesNutrients.(2018 Apr 7)
- ^Ann R Webb, Andreas Kazantzidis, Richard C Kift, Mark D Farrar, Jack Wilkinson, Lesley E RhodesMeeting Vitamin D Requirements in White Caucasians at UK Latitudes: Providing a ChoiceNutrients.(2018 Apr 17)
- ^A R Webb, B R DeCosta, M F HolickSunlight regulates the cutaneous production of vitamin D3 by causing its photodegradationJ Clin Endocrinol Metab.(1989 May)
- ^Wacker M, Holick MFSunlight and Vitamin D: A global perspective for healthDermatoendocrinol.(2013 Jan 1)
- ^Engelsen O, Kylling AFast simulation tool for ultraviolet radiation at the earth's surfaceOpt Eng.(2005 Apr)
- ^John C Dowdy, Robert M Sayre, Michael F HolickHolick's rule and vitamin D from sunlightJ Steroid Biochem Mol Biol.(2010 Jul)
- ^Vitaly Terushkin, Anna Bender, Estee L Psaty, Ola Engelsen, Steven Q Wang, Allan C HalpernEstimated equivalency of vitamin D production from natural sun exposure versus oral vitamin D supplementation across seasons at two US latitudesJ Am Acad Dermatol.(2010 Jun)
- ^Ann R Webb, Ola EngelsenCalculated ultraviolet exposure levels for a healthy vitamin D statusPhotochem Photobiol.(Nov-Dec 2006)
- ^Chanchal Deep Kaur, Swarnlata SarafIn Vitro Sun Protection Factor Determination of Herbal Oils Used in CosmeticsPharmacognosy Res.(2010 Jan)
- ^David A Kiken, David E CohenContact Dermatitis to Botanical ExtractsAm J Contact Dermat.(2002 Sep)
- ^M Corazza, A Borghi, M M Lauriola, A VirgiliUse of Topical Herbal Remedies and Cosmetics: A Questionnaire-Based Investigation in Dermatology Out-PatientsJ Eur Acad Dermatol Venereol.(2009 Nov)