What Are Signs of Nutrition Deficiencies in Hair, Skin, and Nails?

Written by Dr. Melissa Blake, ND and Cassie I. Story, RDN

Your hair, skin, and nails are among the fastest-renewing tissues in the body, and they depend on a steady supply of vitamins, minerals, and essential fats to stay healthy. When nutrient levels fall below optimal levels, these tissues are often the first to show it.

Subtle changes in texture, color, or growth can offer valuable clues about your body’s nutritional balance long before other symptoms appear, or lab results confirm a deficiency.

Signs like brittle nails, thinning hair, and dry or flaky skin may indicate gaps in key nutrients such as iron, biotin, and vitamin D. Recognizing these early signals allows you to make informed adjustments in diet, lifestyle, or supplementation to restore balance and support long-term wellness.

Why Do These Signs Matter?

Your hair, skin, and nails are made from proteins, healthy fats, and minerals and depend on a steady flow of nutrients for growth and repair. When your diet falls short, or when stress or digestive changes affect how well your body absorbs and uses nutrients, these fast-renewing tissues are often the first to show it.

Which Nutrients Keep Hair, Skin, and Nails Healthy?

Different nutrients play distinct roles in keeping skin, hair, and nails strong and healthy. For example:

Iron and Zinc: Support tissue repair, oxygen delivery, and healthy hair growth.
Vitamin C: Helps build collagen, the protein that keeps skin firm and resilient.
Vitamin D: Supports skin cell growth and immune function and helps maintain healthy hair follicles.
B Vitamins: Fuel energy production and cell turnover, keeping new tissue healthy.
Omega-3 Fatty Acids: Keep cell membranes soft and hydrated, supporting smooth, supple skin and scalp health.

How to Use This Self-Assessment to Spot Nutrition Gaps

This self-assessment is designed to help you notice patterns that may point to nutrient needs. It’s not a diagnostic tool, but it can guide you to take a more proactive approach to your wellbeing.

How to use this checklist:

Review each section and check any signs you’ve noticed.
If several apply, consider reviewing your diet, supplement routine, or discussing your results with a practitioner.
Track changes over time as you support your nutrition through food and targeted supplementation.

What Do Changes in Hair Say About Your Diet?

Healthy hair depends on nutrient delivery to follicles, protein synthesis, and mineral cofactors.

Visible Sign	What It Might Mean	Nutrients to Support
Thinning or excess shedding	Low protein or mineral intake	Iron, Zinc, Biotin, Protein
Dull or brittle texture	Oxidative stress or trace-mineral depletion	Selenium, Copper, Protein
Loss of natural shine or early graying	Depleted minerals	Copper, Selenium
Hair breaks easily	Low protein or essential fat	Protein, Essential fatty acids

What Skin Changes Can Tell You About Your Nutrition?

Your skin renews every 28–40 days, making it a clear window into your nutrient status.

Visible Sign	What It Might Mean	Nutrients to Support
Dry, rough, or flaky skin	Decreased skin barrier function	Vitamin A, Vitamin C, essential fatty acids
Slow wound healing or easy bruising	Reduced collagen production	Vitamin C, Zinc
Pale or yellow tone	Low oxygenation or B-vitamin depletion	Iron, Vitamin B12
Itchy, scaly, or inflamed patches	Impaired lipid metabolism	Vitamin D, Zinc, essential fatty acids

What Do Nail Changes Reveal About Your Health?

Nails grow about 3 millimeters per month and can show changes over several weeks.

Visible Sign	What It Might Mean	Nutrients to Support
Brittle, peeling, or soft nails	Low mineral or protein intake	Magnesium, Protein, B-vitamins
Ridges or grooves	Slowed keratin production	Iron, Zinc
Pale nail beds	Low red-blood-cell production	Iron, Folate, Vitamin B12
Slow growth	Reduced cellular turnover	Protein, B-vitamins

What Do Changes in Your Eyes and Mouth Say About Your Nutrition?

Mucous membranes and connective tissues in these areas are sensitive to micronutrient shifts.

Visible Sign	What It Might Mean	Nutrients to Support
Dry eyes or poor night vision	Low retinol or lipid support	Vitamin A, Omega-3s
Red or irritated eyes	Oxidative stress	Vitamin C, Zinc
Cracked lips or sore mouth corners	B-vitamin insufficiency	B2 (Riboflavin), B6 (Pyridoxine), B12 (Cobalamin), Iron
Pale or bleeding gums	Reduced collagen and iron status	Vitamin C, Iron, Folate

Why Do Nutritional Deficiencies Happen Even with a Balanced Diet?

Even when you eat a balanced diet, nutrient shortfalls can occur for many reasons:

Digestive changes (such as low stomach acid or gut inflammation) can reduce absorption.
Chronic stress increases nutrient turnover, especially B vitamins, magnesium, and zinc.
Restrictive diets or food intolerances can limit nutrient variety.
Medications like antacids and PPIs may block absorption.
Aging naturally decreases the uptake of nutrients like B12 and magnesium.

Nutrition is more than what you eat; it’s also about how well your body can break down, absorb, and use those nutrients.

What Steps Can Help Restore Nutrient Balance?

If you’ve noticed several signs from the checklist, consider these supportive steps to help your body restore nutrient balance:

Focus on Whole, Colorful Foods
Include a rainbow of fruits and vegetables, quality proteins, and healthy fats. Brightly colored produce provides antioxidant vitamins like A and C, while leafy greens, legumes, and seeds deliver iron, magnesium, and zinc.
Support Digestion and Absorption
Eat mindfully, include fermented foods, and consider targeted probiotics to optimize nutrient uptake and gut health.
Restore with High-Quality Supplements
Even with a balanced diet, supplementation may be needed to fill common nutrient gaps.
Track Your Progress
Pay attention to how your skin, hair, and nails respond over time. Because these tissues renew slowly, visible improvements may take 1–3 months of consistent nutritional support.
Partner with a Practitioner
If signs persist or you’re unsure where to start, work with a practitioner to identify deficiencies through testing and personalized care.

Common Questions About Nutritional Deficiencies

1. Can stress really cause nutrient deficiencies?
Yes. Chronic stress increases the body’s need for certain nutrients, especially B vitamins, magnesium, and zinc. Over time, this can lead to depletion even if your diet is balanced.

2. How long does it take to see improvements in hair, skin, and nails after fixing nutrient gaps?
Because these tissues renew slowly, visible improvements often take 1–3 months of consistent nutritional support through diet and supplementation.

3. Do supplements replace the need for a healthy diet?
No. Supplements are designed to fill gaps, not replace whole foods. A balanced diet provides fiber, phytonutrients, and other compounds that supplements alone can’t deliver.

Why Do Small Changes in Hair, Skin, and Nails Matter?

What you see on the surface is more than skin deep. Your hair, skin, and nails reflect your body’s internal nutrition and balance. Paying attention to small changes can help you spot early imbalances, make mindful adjustments, and strengthen your foundation for long-term vitality.

References:

Rallis E, Lotsaris K, Grech VS, Tertipi N, Sfyri E, Kefala V. The Nutrient-Skin Connection: Diagnosing Eating Disorders Through Dermatologic Signs. Nutrients. 2024;16(24):4354. Published 2024 Dec 17. doi:10.3390/nu16244354
Wong CY, Chu DH. Cutaneous signs of nutritional disorders. Int J Womens Dermatol. 2021;7(5Part A):647-652. Published 2021 Sep 22. doi:10.1016/j.ijwd.2021.09.003
Januszewski J, Forma A, Zembala J, et al. Nutritional Supplements for Skin Health-A Review of What Should Be Chosen and Why. Medicina (Kaunas). 2023;60(1):68. Published 2023 Dec 29. doi:10.3390/medicina60010068
Mordarski B, Wolff J. Nutrition Focused Physical Exam Pocket Guide (2nd ed.). Academy of Nutrition and Dietetics. Printed in the USA. 2018.

Disclaimer:

This content is for general wellness education and is not intended to diagnose, treat, or replace professional medical advice. Always consult a qualified healthcare practitioner before making changes to your diet or supplement routine.

Melissa Blake, ND is the Manager of Curriculum Development at Metagenics. Dr. Blake completed her pre-medical studies at Dalhousie University in Halifax, Nova Scotia, and obtained her naturopathic medical training from the Canadian College of Naturopathic Medicine. Dr. Blake has over 10 years of clinical experience, specializing in the integrative and functional management of chronic health issues.

Cassie I. Story, RDN, is a bariatric nutrition expert with over 20 years of experience. She is Director of Nutrition at Bariatric Advantage, and a peer reviewer for Obesity Surgery. For the past 10 years, she has been working with industry partners to improve nutrition education within the field and maintains a private practice, counseling pre- and postsurgical patients. She is a national speaker and published author and enjoys spending time hiking and creating new recipes in the kitchen!