Recipes & Health Blog 

  • Carmyn Ferguson RHN

Healthy Hair, Glowing Skin & Strong Nails

Tried and True Tips for Healthy Hair, Glowing Skin & Strong Nails - Teaser... One includes BEER ;)



Thin, damaged hair? Lacklustre nails, or dull patchy skin? You don’t need to be a Nutritionist to guess that having a healthy diet rich in green veggies, clean protein, and quality fats will help you have beautiful hair, strong nails, and clear skin… But these few nutrients will make ALL the difference when you want to see a change in length, strength, and clarity right off the bat!


1.) Firstly, one of my favourites is for skin, and it’s not just a new or trendy word, Hyaluronic acid!


H is for hydrating. Many of us know the secret to preventing wrinkles is moisturizing, although most creams and lotions are full of chemicals and how much of it is actually helping the deep layers of our skin hydrate? Not much. Hyaluronic acid actually increases the water content of our skin cells and tissues. Not only is HA for hydration but it actually stimulates collagen production and promotes cell regeneration. Unfortunately, our body's natural production of this substance goes down over time. An imbalance of Estrogen will also decrease HA production, and our environment and bodies are toxic with hormone disrupting chemicals and xeno-estrogens, causing premature aging.

Hyaluronic Acid can be found in dark leafy greens like spinach, kale or collard greens, root vegetables like yams, sweet potatoes, and other tubers. Soy is also a good source of HA, I recommend using fermented and organic soy products like miso or tempeh. The richest source of HA is a nutrient-dense bone broth.

If you want to focus on increasing the HA in your body, I recommend supplementing 60-120 mg of Hyaluronic Acid daily to promote clear healthy skin and prevent skin damage and wrinkles.



2.) The second important nutrient that is essential for healthy skin, hair and nails isn't a single nutrient, it is actually all macro and trace minerals.


Our body is easily depleted of minerals and they are the structural foundation of all tissues, muscles, and organs. That's why I recommend a Multi-Mineral or focusing in on these key minerals:

Zinc Support Skin (acne) - Acne can be a symptom of zinc deficiency. Zinc controls oil production in the skin and helps to control hormones (zinc can be depleted by the Birth Control pill) Foods rich in Zinc are pumpkin seeds, pecans, brazils nuts oats, eggs. If you're wanting to supplement zinc, I suggest a dosage of between 10-25 mg daily.

Selenium is also an important nutrient, particularly for hair growth. Selenium helps prevent hair loss and a deficiency of this mineral can cause weakening of hair follicles and premature aging. Foods rich in Selenium include Brazil nuts, whole grains, nuts, garlic, beef, liver, tuna, eggs, beans, oatmeal and spinach. Studies have shown supplementation of Selenium not only helps your hair but can cut your chances of developing cancer, just 200 mcg daily.

A Multi-Mineral can cover these important minerals and more!


3.) Silica - Strength support of Hair and Nails.


Silica is one of the most abundant elements on our planet, naturally, we are comprised of it as well. From bones to hair, skin, and nails. Silica is used in the production of collagen in our bodies and most importantly, silica assists in helping the body absorb and assimilate calcium for strong bones.

Silica is great for those who have brittle, lackluster hair and nails, and want to help strengthen while boosting collagen production to prevent fine lines and wrinkles.

Silica can be found in supplement form, one to mention is in a source called Diatomaceous Earth - this natural powder is very high in silica, it also helps with detoxing the body, take a tablespoon of this upon rising, mixed into a glass of room temperature water. If you prefer liquid or capsules, you can get Silica in a bioavailable form called orthosilicic acid. Other than in supplements this form of bioavailable silica's only known food source is in... wait for it... BEER! So whether you want to start supplementing with this key building block for strong, long hair and nails or start sipping a hoppy drink that’s up to you! ;)


4.) Biotin - Regrow hair!


Biotin helps with cell proliferation and new cell growth. It will help repair hair at the root that has been damaged by the sun, over shampooing, or hot air and irons.

Biotin can increase the rate at which your hair grows. So ideal for those who are tired of waiting for years for your hair to grow out. I recommend taking Biotin along with silica for best results.

Dosages range anywhere from 300 mcg- 10,000 mcg. I recommend starting with a B complex (containing ALL of the B vitamin family, as they all need to be present to function properly.) Then adding in 1,000 mcg - 5,000 mcg daily.


In terms of the diet what we put in our body will show on our skin, good or bad:

Avoid inflammatory foods: sugar, wheat flour, sodium, omega 6 oils like vegetable canola and dairy.


Keep in mind that when it comes to the health of your skin, hair and nails other imbalances can be an underlying cause for lackluster appearance. Imbalances in hormones, thyroid gland, gut bacteria and nutrient deficiencies like iron all can play roles. Any of these require some more investigation. If you suspect an imbalance of gut bacteria, like Candida, I have a Candida Quiz and Free Elimination Protocol here. Additionally, I don’t recommend taking an iron supplement unless blood tests show you are in fact low. If you are concerned there may be an underlying imbalance causing loss of hair, weak nails or skin issues feel free to hit the contact me button for a free discovery call and see if working with a Nutritionist could help you find the solution!


Don't forget to check out my last blog post on how to Beautify your Smoothie - Get the details about my daily smoothie routine and how to makeover your blended beverage to be full of nutrients and extras like collagen to further help healthy hair, skin and nails!


Healthfully yours,

Carmyn RHN