Protein! Protein! Protein! Will Eating More of It Give You Better Hair and Skin?

Walk into any grocery store and you’re bound to be bombarded with the word “protein.” You’ll find it on Greek yogurt labels, chicken breast packaging, bags of white cheddar popcorn, even hair- and nailcare products (more on that in a moment).

It’s not in your head; virtually everything we eat and drink is being “enriched” with protein.

Biologically speaking, protein (which is made up of structural units called amino acids) plays a huge role in the function of the human body. And while it surfaces most often in conversations about muscle gain and satiating hunger, how much (or little) of it you’re consuming can also impact the health and structure of your skin, hair, and nails.

Put more bluntly, if you’re not eating enough protein, your body starts prioritizing. Vital organs get first dibs, and skin, hair, and nails get what’s left. The health consequences of not consuming enough protein can be serious. It can also lead to a host of less-than-desirable side effects like thinning hair, brittle nails, dry, flaky skin, and even a loss of skin elasticity.

That said, protein deficiency isn’t a particularly common condition in the United States. So let’s focus this conversation on how protein can help support nail, skin, and hair health, and whether consuming even more of it could aid that cause. 

Protein’s role in the formation of hair, nails, and skin

Let’s start by thinking of protein like the building material our bodies use to construct everything from muscle and bone to skin, hair, and nails. In short, protein is important for nearly every process in the body. 

The three key proteins involved in the structure of skin are collagen, elastin, and keratin. Collagen provides structural support and firmness, while elastin facilitates elasticity. As we age, our bodies produce less of these proteins, which leads to the formation of wrinkles and skin laxity.

Collagen and elastin are produced by skin cells called fibroblasts in the dermis, the second layer of the skin. The outermost layer of skin, known as the epidermis, is made up of keratin, a fibrous protein that’s produced by skin cells called keratinocytes. 

Nails are composed almost entirely of keratin that’s been hardened and compacted into layers. Collagen and elastin also play a role here by supporting the nail matrix, the skin where fingernail and toenail growth occurs.

When it comes to the structure of hair, keratin is the central protein, but it’s not the only protein involved. Envision a single hair as a rope. The main strands are made of keratin. But to make the rope strong and prevent it from unraveling, you need something to bind those strands together. That’s where keratin-associated proteins come in. They cross-link and form a really dense network that gives hair its strength and shape. 

How you can support hair, nail, and skin health

All kinds of protein-rich food can help support nail, skin, and hair health, but eggs and fish are particularly beneficial.

Before you load up, keep in mind that eating more than the generally-recommended amount of protein can be helpful for those looking to add muscle, but it’s not likely to do your hair, nails, and skin any special favors. This is because their health is influenced by other factors too, like hydration, genetics, and other vitamins and minerals.

What won’t help at all? Topical beauty products formulated with protein. They can’t replenish your body’s protein reserves because visible hair and nails are composed of dead skin cells (think about that for a moment), so they can’t absorb or use protein like living tissues can.