# Ian Marber: Skin, Nails and Hair **By Ian Marber** · 2026-07-29 I keep my skincare products in a cabinet in the bathroom, and I like to think I sort of know what I am doing now, having taken the advice of trusted experts who have helped me with a simple routine.  Those experts have saved me a small fortune as, without their guidance I think I would have believed every advert for skin care about reducing wrinkles, signs of ageing and the rest, and ended up with a mountain of half-finished bottle and tubes of creams and serums.    However effective topical products might be, I have more confidence in good nutrition for supporting the condition of skin, hair and nails and so mostly rely on a good diet to supply many of the building blocks they require. There are many nutrients involved, and whilst some play a direct or indirect role in general maintenance, others have more defined role.  Starting with hair, it’s made primarily from keratin, a structural protein, so eating enough protein is an important part of maintaining healthy hair. Good sources include fish, poultry, meat, eggs, dairy foods, beans, lentils, nuts and seeds. Most people can meet their needs by eating a varied, balanced diet, although protein requirements do vary according to age, activity levels and overall health.  The general rule of thumb is to get 0.75g of protein per kilo of bodyweight for a sedentary adult, increasing if you are very active. Older adults, 65 plus, may need 1g per kilo of bodyweight.  Hydration also deserves a mention when thinking of supporting skin, which contains a significant amount of fluid, so drinking enough each day helps support normal skin function. Water is the obvious choice, but tea, coffee, milk and foods with a high water content, such as fruit and vegetables, will also contribute towards the daily fluid intake. You should aim for 6 – 8 glasses of fluid a day, although this can rise when exercising or in warmer weather.  When it comes to specific nutrients, there are several vitamins and minerals to consider. Biotin, zinc and selenium all contribute to the maintenance of normal hair, while copper contributes to normal hair pigmentation. Zinc also contributes to normal protein synthesis and normal cell division, both of which are fundamental processes involved in growth and repair throughout the body.  Many of these same nutrients also play a role in nail health. Zinc contributes to the maintenance of normal nails, while selenium contributes to the maintenance of normal nails and helps protect cells from oxidative stress.   Skin health also relies on a wide range of nutrients. For example, biotin, riboflavin (vitamin B2), niacin (vitamin B3), vitamin A, iodine and zinc all contribute to the maintenance of normal skin.  Vitamin C has a particularly important role because it contributes to normal collagen formation for the normal function of the skin. Collagen is the most abundant structural protein in the body, acting as a ‘glue’ that provides the building blocks promoting structure for skin, muscles and bones.  Iodine is perhaps one of the less obvious nutrients on the list. While many people associate it with thyroid health, it also contributes to the maintenance of normal skin, alongside its well-established role in normal thyroid hormone production and normal thyroid function.  The good news is that these nutrients can all be obtained from a varied, balanced diet containing plenty of fruit and vegetables, wholegrains, protein-rich foods and dairy foods or suitable alternatives.  Whilst my mantra is always food first, you can of course choose a supplement too, such as Solgar's newly refreshed Skin, Nails and Hair Formula. It combines vitamin C, zinc and copper with a number of additional ingredients, including amino acids L-lysine and L-proline, making it a useful adjunct to a balanced and healthy daily diet.  Whilst my mantra is always food first, you can of course choose a supplement too, such as Solgar's newly refreshed [Skin, Nails](https://solgar.co.uk/products/solgar-skin-nails-and-hair-tablets?_pos=1&_sid=b1dcc0b0e&_ss=r&variant=33199184609339) [and](https://solgar.co.uk/products/solgar-skin-nails-and-hair-tablets?_pos=1&_sid=b1dcc0b0e&_ss=r&variant=33199184609339 "Solgar Skin, Nails and Hair tablets") [Hair Formula.](https://solgar.co.uk/products/solgar-skin-nails-and-hair-tablets?_pos=1&_sid=b1dcc0b0e&_ss=r&variant=33199184609339 "Solgar Skin, Nails and Hair tablets") It combines vitamin C, zinc and copper with a number of additional ingredients, including amino acids L-lysine and L-proline, making it a useful adjunct to a balanced and healthy daily diet. --- > Source: [Solgar](https://solgar.co.uk/blogs/solgar-blog/ian-marber-skin-nails-and-hair)