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Some nutrients can help boost hair, skin, and nail health. Getting enough quality sleep and other home remedies can also help.

Shiny hair, glowing skin, and strong nails are often seen as external symbols of health. But there’s more to it than that.

“You’ve probably heard it said that the skin is the largest organ in the body. Well, along with skin, the hair and nails are all a part of the integumentary system,” says Elizabeth Rimmer, founder and director of London Professional Aesthetics.

She says all three share a common constituent: keratinocytes.

“Keratinocytes grow from stem cells and produce and store keratin — a protein that makes our skin, hair, and nails not only tough but also water resistant,” Rimmer notes.

Read on to learn more about how to improve hair, skin, and nail health.

Can you boost hair, skin, and nail health with diet?

A 2019 review identified a link between micronutrient deficiencies and cutaneous abnormalities in hair, skin, and nails. Examples of cutaneous abnormalities include:

• acne
• eczema
• psoriasis
• other skin conditions

In particular, researchers said low intake or low absorption of certain vitamins and minerals may be the culprit.

These vitamins and minerals include:

• B vitamins
• fat-soluble vitamins like A, E, and K
• zinc
• iron
• copper
• selenium
• essential fatty acids

Similarly, a 2017 study concluded that multiple kinds of nutrient deficiencies can result in hair loss.

“Layers of the skin are connected to a huge vascular network, and our hair follicles and roots are also fed by a blood supply we want to be nutrient rich,” explains Amir Sadri, M.D., a consultant plastic surgeon at Great Ormond Street Hospital.

These direct connections with the bloodstream mean the skin and hair are often the first place you can visibly see nutrient deficiencies.

Sadri says any factors that affect the hair will also affect the nails.

“This is because they’re both made from keratin,” he explains.

What the diet can and can’t do

A healthy diet can improve your skin, hair and nail health. However, the importance of diet shouldn’t be overstated, as there will always be other factors at play.

These factors can include:

• genetics
• general health status
• age

However, Rimmer believes there are several ways to support hair, skin, and nail health through your diet.

These include:

• eat a varied diet with lots of colors and textures
• increase protein and iron intake
• limit alcohol consumption
• limit sugar consumption
• favor healthy fats over processed and saturated fats

A balanced diet containing lots of colors and textures is best. She also says increasing your protein and iron intake is key.

“Protein helps with new cell generation and will benefit as an all rounder,” she explains.

“Iron is another building block for the integumentary system and it’s abundant in red meat. If you are vegetarian or vegan then max out your diet with pulses (beans and lentils) to ensure you’re getting your recommended daily amount,” Rimmer suggests.

However, it’s important not to take an iron supplement without speaking with a healthcare professional first. Iron supplements can lead to constipation and, less commonly, iron poisoning.

It is also best to limit certain foods and drinks.

“Drinking too much alcohol and eating highly processed, sugary, and fatty food is not good for your skin, hair, and nails,” says Savas Altan, medical aesthetic at Vera Clinic.“Over time, alcohol consumption can cause dry, brittle, breaking hair, and cause excessive hair loss.”

Likewise, Altan says excess sugar in the diet can encourage the degradation of collagen and elastin in your skin. This can prompt a loss of firmness and elasticity long term, causing sagging and wrinkles on the skin.

Does sleep affect your hair, skin, and nail health?

A 2019 study involving forty subjects suggests that there’s a potential link between sleep quality and acne.

“While you’re sleeping your body is busy recovering,” says Rimmer. “Collagen production increases, peaking within the first few hours of sleep.”

That said, a lack of sleep may affect your hair, skin, and nails even more.

“You could argue that the hair, skin, and nails are last in the queue to benefit from lifestyle factors,” says Rimmer. “They’ll also be the first to deteriorate with sleep deprivation.”

Sleep and stress hormones

Sadri adds that a lack of sleep can cause a rise in stress hormone cortisol which interferes with our body’s ability to mend itself overnight.

In turn, this can cause brittle nails, skin inflammation, and problems with hair growth.

The general advice is for adults to get at least 7 hours of sleep per night. However, Rimmer says sleep needs can vary from individual to individual, so you may feel you need less or more.

»Learn more:Natural Ways to Lower Your Cortisol Levels

At-home treatments to try

There are many at-home and in-salon solutions you can try to help boost the health of your skin, hair, and nails.

For hair

Rimmer recommends looking for products that contain ketoconazole.

“It’s an ingredient in shampoo used to treat fungal infections, but it can also be useful for those with thinning hair,” she says. It’s “commonly prescribed as a first line supplement to help with thinning hair. There have been studies to demonstrate a thickening of the hair shaft and number of hairs” with its use.

Sadri also recommends looking for products with the following ingredients:

• rosemary oil
• biotin
• vitamin A
• vitamin C
• vitamin E

They keep your scalp healthy and nourish your hair follicles, he says.

It is best to avoid sulfates. These are often found in shampoos and are used to create a lather. According to Rimmer, they can irritate the scalp and negatively impact hair growth.

For skin

“The ‘go to’ essentials for skin include a facial cleanser used morning and night for a full minute, rinsed away with tepid water, and patted dry with kitchen paper, keeping the skin oil and debris free,” says Rimmer.

What products you use will mostly depend on your skin type. However, Rimmer says every skin care routine should include SPF. She says an oil-free SPF should be applied every day regardless of the weather forecast.

Lastly, Rimmer recommends retinol, a derivative of vitamin A, to refine skin texture and improve uneven skin tone.

It is best to avoid oil. Oil is a popular ingredient in skin care products. However, Rimmer believes it may be best avoided if you have breakout-prone skin.

“I know there are lots of celebrities who endorse the use of oil, but for me it’s a big no,” she says. “In my opinion, it only serves to increase the likelihood of breakouts and problem pigmentation and doesn’t serve the health of your skin.”

For nails

“The constant exposure to weather and water (not to mention ingredients in soaps and alcohol rubs) leaves cuticles dry and brittle,” says Rimmer.

Her advice? Massage a drop of paraben-free nail oil into your cuticle.

“This helps to mitigate against trauma and the temptation to pick at those hard dry bits of skin,” she explains.

If you’re looking for a good all-rounder, Rimmer says a nightly collagen supplement drink can help hair, skin, and nails all in one go.

It is best to avoid using nail polish without a break.

“I would always recommend giving your nails a regular break from wearing polish, whether it’s gel or normal,” Rimmer advises. “Allowing time for your nails to be exposed will result in healthier nails.”

Salon treatments

Some salon treatments may also help support healthier skin, hair, and nails.

For hair

At the salon, Sadri advises asking your stylist for treatments that contain keratin.

“Keratin is a type of protein that helps to strengthen hair, thus preventing breakage, heat damage, and frizz,” he explains. “It makes the hair smooth and silky.”

For skin

For a firmer, more youthful complexion, Rimmer recommends microneedling.

“Using a device with tiny hair-like needles designed to puncture only the surface of the skin is a way to trick your skin into producing more collagen and elastin,” she explains. “Many treatments will incorporate a vitamin serum that will be pushed into the skin as the device works around the face.”

For nails

Rimmer believes indulging in regular, high-end manicures is the best gift you can give your hands.

“Look for salons that offer medical pedicures for the ultimate manicure that’s gentle but gets results,” she advises.

Hair, skin, and nail conditions

Some examples of conditions affecting hair, skin, and nail health include:

• eczema
• psoriasis
• alopecia
• trichotillomania
• folliculitis
• Beau’s lines
• clubbing
• onycholysis
• yellow nail syndrome

If you have any of these or another condition affecting your hair, skin, and nails, it’s a good idea to check with a medical professional before using any new treatments.

“These conditions are all potential indicators of underlying disease and would require a medical assessment to investigate and a treatment plan provided by a healthcare professional,” says Rimmer.

The bottom line

Your hair, skin, and nail health can be affected by a range of lifestyle factors, including nutritional deficiencies and poor sleep quality.

Eating a well-balanced diet and getting a restful night’s sleep may help improve the health of your hair, skin, and nails.

If shiny hair, glowing skin, and strong nails are your goal, there are plenty of treatments you can try at home and in the salon too.

Victoria Stokes is a writer from the United Kingdom. When she’s not writing about her favorite topics, personal development, and well-being, she usually has her nose stuck in a good book. Victoria lists coffee, cocktails, and the color pink among some of her favorite things. Find her on Instagram.

Here’s a look at nine practical ways to save money on prescription medications.

Whether you have a chronic condition or a short-term illness, doctors often turn first to prescribing medication. This could be an antibiotic, an anti-inflammatory, a blood thinner, or any of the myriad other types of drugs.

But many medications come with a hefty price tag. So much so that nearly 1 in 4 Americans find it difficult to afford their prescriptions, according to a 2019 survey.

As a result, many people must make a tough decision: Do I fill a prescription, or do I skip the medication and risk becoming sicker?

Although some prescription medications are anything but cheap, you can lower your out-of-pocket costs and get the care you need — and deserve.

1. Ask about generic medications

Just because your doctor writes a prescription for a brand-name drug doesn’t mean you have to pay big bucks for the medication.

Many brand drugs also have generic versions available at cheaper prices. These have the same active ingredients and are available in the same quantity.

Ask your doctor to write a prescription for the generic version of a medication instead. You can also ask your pharmacist about generic alternatives in the same drug class as a brand medication or in a different drug class that may treat the same condition.

2. Get a larger supply

It’s possible you’ll need to take a specific medication for at least 3 months. If this is the case, instead of getting a prescription for a 30-day supply, ask your doctor to write a prescription for a 90-day supply.

Purchasing the medication in larger quantities usually saves money. Plus, you won’t have to refill the prescription as often, which can save money on copays.

Some pharmacies offer a 30-day supply of certain generic medications for just $4 and a 90-day supply for $10.

3. Compare prices

Don’t assume that all pharmacies charge the same amount for medication. Before you fill a prescription, call different pharmacies and compare prices to save money.

You can call big box retailers and grocery stores like Target, Walmart, and Costco, as well as independent pharmacies.

4. Use a discount savings program

While you’re comparing prices, you can also search online for discount coupons and instant savings.

Type in the prescription name and set your location, and you’ll see prices that nearby pharmacies charge for the medication. The company may even give you a free prescription discount card.

You can receive it through text or email, or print the card. This isn’t insurance, but rather a drug savings program.

5. Apply for financial assistance

In addition to using a prescription discount program, you may qualify for prescription drug assistance from your state or local government.

Program requirements vary, and some impose income restrictions. To learn more about programs, check out the Partnership for Prescription Assistance.

Keep in mind, too, that some stores offer their own free prescription drug programs. You may be eligible to receive free antibiotics or free medications for high blood pressure and diabetes. Contact your local pharmacy for more information.

6. Get a Medicare Part D prescription drug plan

If you’re eligible for Medicare, consider getting a prescription drug plan to reduce your out-of-pocket expenses for medication. As long as you’re enrolled in either Medicare Part A or Part B (or both), you can purchase a Medicare Part D prescription drug plan as a stand-alone policy.

You can also sign up for a Medicare Advantage plan that includes Part D benefits. Medicare Advantage is original Medicare offered through private insurance companies. You can sign up for a Medicare Part D plan during Medicare open enrollment from Oct. 15 to Dec. 7 of each year.

7. Use a mail-order pharmacy

Some items are cheaper when you purchase them online. This can also apply to medications.

Mail-order pharmacies have less overhead compared to a local pharmacy. Because of this, they can afford to sell medications at a cheaper price.

Contact your health insurance provider to see if they have any relationships or partnerships with a mail-order pharmacy. If so, ask your doctor to send your prescription to the mail-order company. They can then deliver your prescriptions to your front door.

8. Request samples from your doctor

If your doctor recommends an expensive medication, ask if there is a free sample available. This way, you can try the drug to ensure you don’t have any adverse side effects before filling the prescription.

9. Don’t assume your health insurance is cheaper

If your health insurance includes prescription drug coverage, don’t assume that using your insurance is cheaper.

Sometimes, the cost of buying a certain drug out-of-pocket is cheaper than your prescription copay. Before using your insurance to pay for medication, inquire about the cost without insurance.

Your insurance copay may be $10, yet the medication only costs $5 without insurance.

The takeaway

Prescription medications can be costly depending on the type of drug and how often you need to refill a prescription. But while drug costs can bust your budget, these strategies can soften the blow to your pocket. This can allow you to get the medications you need to feel better sooner.