Most of us want strong, shiny hair and nails that grow without splitting or breaking. While many people turn to serums, oils, or salon treatments, the real secret to long-term hair and nail health often lies beneath the surface—inside the body. Nutrition plays a crucial role in maintaining the strength, structure, and resilience of hair and nails.

Understanding Hair and Nail Structure

Hair and nails are made from keratin, a fibrous protein that provides both strength and durability. Keratin is particularly rich in cysteine, a sulphur-containing amino acid. The sulphur atoms in cysteine bond together through what are known as disulphide bonds. These bonds act like tiny “bridges” that connect keratin molecules, giving your hair elasticity, structure, and resistance to daily wear and tear.

This explains why hair can be styled, curled, or straightened without simply falling apart—keratin’s strong internal network keeps everything intact. Similarly, nails can endure pressure and minor knocks without instantly breaking.

Unfortunately, keratin isn’t indestructible. Over time, natural ageing, repeated sun exposure, environmental stressors, and even poor nutrition can weaken these bonds. The results often show up as:

• Dry, brittle hair that splits easily

• Nails that peel or snap before they grow long

• A dull, lacklustre appearance that no conditioner or polish can fully restore

That’s where nutrition and supplementation can make a meaningful difference.

Nutrition and Supplementation for Hair and Nail Health

A balanced diet, full of whole foods, is always the foundation of good health. Still, research shows that certain nutrients are particularly effective for supporting hair, skin, and nail quality.

• B Vitamins: Especially biotin (B7), which is well known for improving hair and nail strength.

• Zinc: Essential for protein synthesis and cell growth, two processes crucial for healthy hair follicles and nail beds.

• Omega-3 Fatty Acids: Help combat dryness and support hydration from within.

• L-Cystine: A form of cysteine, this sulphur-containing amino acid contributes directly to keratin production.

Some supplements even combine these nutrients in specific formulations. Studies have found that blends containing shark cartilage, B vitamins, and omega-3 fatty acids improve skin smoothness and reduce visible signs of ageing, while also strengthening hair and nails.

But among all the nutrients linked to keratin production, one compound stands out for its unique role in supplying sulphur: Methylsulfonylmethane (MSM).

What is MSM?

MSM is a naturally occurring sulphur compound found in trace amounts in plants, fruits, vegetables, and even milk. In supplement form, it provides a highly bioavailable source of sulphur—the mineral that forms the backbone of keratin structure.

When you take MSM, it may act as a sulphur donor, helping reinforce the disulphide bonds in keratin molecules. Think of it as giving your body the building blocks it needs to reinforce the scaffolding of your hair and nails. Stronger scaffolding means more resilient hair shafts and nail plates.

This explains why many people who consistently take MSM report:

• Faster nail growth with less splitting or peeling

• Hair that feels thicker, glossier, and less prone to breakage

• A general improvement in overall appearance

What the Research Says

Scientific studies back up these experiences. Research shows that oral intake of MSM significantly increases sulphur levels in the body, which may support keratin structure.

In one study, participants who took 3 grams of MSM daily for four weeks showed a notable rise in blood MSM levels. Importantly, the results were consistent across both men and women, demonstrating that the supplement works broadly, regardless of gender.

MSM is also absorbed quickly and excreted efficiently, making it a safe daily addition for most people. It’s gentle on the body and well tolerated, even in higher doses used in clinical studies.

The Connection Between MSM, Collagen, and Skin

While this article focuses on hair and nails, it’s worth noting that MSM doesn’t stop there. Sulphur is also a key component in collagen production, which is the protein responsible for skin elasticity and firmness. By supporting collagen, MSM may contribute to smoother skin and a reduction in visible signs of ageing.

That means MSM can play a triple role in beauty and wellness:

• Strengthening hair

• Supporting nails

• Enhancing skin health

No wonder it has become a cornerstone ingredient in many “beauty from within” supplements.

How to Take MSM

For general hair and nail support, doses of around 2–3 grams per day are common, though individual needs may vary. MSM is available in powder or capsule form, and many people find it convenient to mix the powder into water, juice, or even a morning smoothie.

Because MSM works from the inside out, patience is key. Nails may show changes faster—within a few weeks—because they grow relatively quickly. Hair improvements often take a little longer, but with consistent use, the results are worth the wait.

Combining MSM with Other Nutrients

While MSM on its own can have noticeable benefits, combining it with other supportive nutrients can deliver even better results. For example:

• Pairing MSM with Vitamin C may enhance collagen production.

• Combining MSM with biotin and zinc can create a synergistic effect for nail strength and hair growth.

• Adding omega-3s supports scalp hydration and helps prevent dryness.

By looking at your overall nutrition—diet and supplements together—you can create a stronger foundation for long-term beauty and wellness.

Lifestyle Tips for Stronger Hair and Nails

Supplements are only part of the picture. To maximise results, it helps to adopt habits that reduce damage and stress on your hair and nails. Some practical steps include:

• Protecting from UV rays: Wear a hat outdoors and use UV-protective sprays on your hair.

• Avoiding harsh chemicals: Minimise bleaching, perming, or frequent gel manicures that weaken keratin.

• Staying hydrated: Water keeps cells plump and healthy, including those that form hair and nails.

• Managing stress: High stress can trigger hair shedding and weaken nail growth. Practices like yoga, meditation, or even simple walks can make a difference.

• Eating whole foods: Prioritise protein-rich meals, colourful vegetables, and healthy fats.

When combined with a thoughtful supplement like MSM, these lifestyle habits create the best conditions for your hair and nails to thrive.

A Real-Life Experience

Many people who take MSM long-term share inspiring stories of transformation. One customer, Nadia, summed it up beautifully:

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"I have been using MSM for many years now and know that it has improved the growth and quality of my nails and hair. I feel that it is a great every day supplement for my body."

Her experience echoes what the science suggests: MSM provides the sulphur your body needs to keep keratin strong, resulting in healthier, more resilient hair and nails.

Healthy, vibrant hair and nails don’t come from a single magic shampoo or polish. They’re built from within, through strong keratin reinforced by the right nutrients. Ageing, sun exposure, and daily stress can weaken this structure, but dietary support makes a big difference.

MSM stands out as a particularly effective supplement because it delivers the sulphur that keratin needs to stay strong. Combined with other nutrients and smart lifestyle habits, it can help restore resilience, shine, and vitality to your hair and nails.

If you’re looking for a natural way to support your beauty routine, consider adding MSM into your daily health plan. Over time, you’ll likely notice not only stronger nails and healthier hair but also the added bonus of better skin health.