How do you increase your keratin levels? A nutritional and lifestyle guide

October 8, 2025 •

4 min read

Keratin is the fundamental protein making up 95% of your hair and is also critical for the health of your skin and nails. While often associated with topical treatments, the most effective way to support your body's keratin synthesis is from within, through a nutrient-rich diet and healthy lifestyle habits.

Quick Summary

A balanced diet rich in protein, biotin, and vitamins A, C, and zinc can naturally support the body’s production of keratin. Certain lifestyle factors, such as stress management and proper hydration, also play a significant role in maintaining optimal levels for healthy hair, skin, and nails.

Key Points

Nutrient-Rich Diet: Focus on foods high in protein, biotin, and vitamins A, C, and zinc to support natural keratin synthesis.
Essential Amino Acids: Ensure adequate protein intake, particularly from sources containing sulfur-rich amino acids like cysteine and methionine.
Hydration is Key: Drinking enough water is crucial for transporting vital nutrients to your hair follicles and skin cells.
Manage Stress and Sleep: High stress levels and insufficient sleep can disrupt keratin production, so prioritize relaxation and rest.
Gentle Care: Protect existing keratin from damage by limiting excessive heat styling and chemical treatments on your hair and using sunscreen on your skin.
Consider Supplements: Supplements containing biotin, collagen, or hydrolyzed keratin can be an option, but consult a healthcare professional first.

Keratin is a tough, fibrous structural protein found in the human body, forming the primary building blocks of hair, skin, and nails. Produced by cells called keratinocytes, this protective protein provides structural integrity, strength, and resilience. When your body's keratin production is healthy, it translates to stronger hair, resilient nails, and smoother skin. Conversely, a deficiency can lead to brittle nails, dull hair, and skin issues. Instead of relying solely on expensive topical treatments, focusing on nutrition and lifestyle is a sustainable strategy for supporting your body’s natural keratin synthesis.

The Building Blocks of Keratin: Essential Nutrients

Keratin is a protein, and like all proteins, it is made up of amino acids. To produce keratin, your body requires a consistent supply of specific nutrients. By ensuring your diet is rich in these vitamins and minerals, you can provide the raw materials needed for optimal keratin production.

Protein for Amino Acids

Since keratin is a protein, a high-quality protein diet is non-negotiable for its production. Your body breaks down dietary protein into amino acids, which are then reassembled into various proteins, including keratin. Crucial amino acids for keratin include cysteine and methionine, which contain sulfur and contribute to keratin's strength. Excellent sources include:

Eggs: Rich in high-quality protein and biotin, a key player in keratin synthesis.
Fish: Salmon and other fatty fish are packed with protein and omega-3 fatty acids, which also benefit hair health.
Lean Meats: Chicken and beef liver provide ample protein, with liver being a concentrated source of biotin.
Legumes and Nuts: Lentils, chickpeas, almonds, and sunflower seeds offer excellent plant-based protein and biotin.

Biotin (Vitamin B7)

Biotin is one of the most well-known nutrients for hair and nail health, playing a crucial role in keratin production. While a severe deficiency is rare, ensuring a sufficient intake can support your body's synthesis efforts. Foods high in biotin include eggs, beef liver, salmon, sunflower seeds, and sweet potatoes.

Vitamin A

Vitamin A is a fat-soluble vitamin essential for the development of keratinocytes, the cells that produce keratin. Your body can get Vitamin A from two main sources:

Preformed Vitamin A: Found in animal products like eggs and beef liver.
Provitamin A (Beta-Carotene): The body converts this antioxidant into Vitamin A. Carrots, sweet potatoes, kale, and spinach are excellent sources.

Vitamin C

This water-soluble vitamin is vital for the production of collagen, another important protein for skin structure, which indirectly supports keratin synthesis. Vitamin C also acts as an antioxidant, protecting keratin-producing cells from oxidative damage. Good sources include citrus fruits, mangoes, kale, and bell peppers.

Zinc

An essential mineral, zinc is involved in the synthesis of proteins, including keratin. It supports the proliferation of keratinocytes and plays a key role in hair tissue growth and repair. Oysters, pumpkin seeds, and sunflower seeds are rich in zinc.

Lifestyle Factors for Optimal Keratin Production

Beyond diet, several lifestyle habits can influence your body's ability to produce and maintain healthy keratin levels. Integrating these practices can amplify the benefits of a nutrient-rich diet.

Stay Hydrated: Water is fundamental for transporting nutrients to the hair follicles and skin cells. Dehydration can lead to dry skin and brittle hair, hindering keratin synthesis.
Manage Stress: Chronic stress can disrupt the hair growth cycle and impact overall health, including keratin production. Practicing relaxation techniques like meditation or yoga can help.
Get Adequate Sleep: Sleep is crucial for cellular repair and regeneration. Aim for 7-8 hours of quality sleep to support your body's natural restorative processes, including those involving keratin.
Protect Your Hair and Skin: Excessive heat styling, harsh chemical treatments, and sun exposure can damage the keratin in your hair and skin. Use heat protectants, wear sunscreen, and opt for gentle, sulfate-free hair products.

Understanding Keratin vs. Collagen

While both keratin and collagen are essential structural proteins for overall health and beauty, they serve different functions. Understanding their unique roles can help you tailor your diet and supplement choices.


Feature	Keratin	Collagen
Primary Role	Structural integrity of hair, skin, nails.	Provides structure, elasticity, and firmness to skin, bones, and connective tissues.
Key Components	Amino acids rich in sulfur (cysteine, methionine).	Amino acids like glycine, proline, and hydroxyproline.
Location	Found in hair, outer layer of skin, and nails.	Abundant in connective tissues, skin, bones, cartilage.
Supplement Form	Soluble (hydrolyzed) keratin supplements for better absorption.	Often sold as hydrolyzed peptides for optimal bioavailability.
Best for	Strengthening hair and nails, protecting skin barrier.	Improving skin elasticity, joint support, and connective tissue health.

Conclusion

While a variety of cosmetic products and treatments promise to increase keratin levels topically, the most effective and sustainable approach is to nourish your body from the inside out. By prioritizing a diet rich in high-quality protein, biotin, and vitamins A, C, and zinc, you can provide the necessary building blocks for natural keratin synthesis. Combined with a healthy lifestyle that includes proper hydration, stress management, and protective care for your hair and skin, you can significantly support your body’s ability to produce the strong, healthy keratin needed for vibrant hair, resilient nails, and glowing skin. Before starting any supplement regimen, consult with a healthcare professional, especially if you have underlying health conditions. You can find more information on keratin-rich foods and their benefits here.

Supplements for Keratin Support

In addition to dietary changes, supplements can offer a concentrated dose of keratin-supporting nutrients. Biotin supplements are common and widely available, often marketed for hair and nail health. Some supplements also combine hydrolyzed keratin, collagen, and other vitamins and minerals to provide comprehensive support. Look for supplements that have been third-party tested and consult a healthcare provider before adding them to your routine.

The Vegan Approach

For those following a plant-based diet, it is possible to support keratin production effectively by focusing on specific vegan-friendly sources. Legumes, nuts, and seeds provide protein and biotin. Carrots, sweet potatoes, and leafy greens are excellent for vitamins A and C. Zinc and iron can be obtained from pumpkin seeds, chickpeas, and lentils.

Frequently Asked Questions

Eggs, beef liver, salmon, sunflower seeds, and sweet potatoes are among the top foods that provide essential nutrients like protein, biotin, and vitamin A for keratin production.

Yes, biotin (Vitamin B7) plays a critical role in keratin synthesis. While a severe biotin deficiency is uncommon, adequate intake is essential for producing keratin and supporting healthy hair and nails.

While some people report benefits, there is currently no conclusive evidence from large-scale studies that keratin supplements directly make your hair stronger. The effect can depend on the supplement's form and your individual needs. It is best to consult a healthcare provider before use.

Both are important, but for different reasons. Collagen primarily enhances skin elasticity and firmness, while keratin maintains the protective barrier and moisture retention. Some supplements combine both for comprehensive benefits.

Vegan sources include protein from legumes, nuts, and seeds; vitamin A from sweet potatoes, carrots, and kale; and zinc from pumpkin seeds and chickpeas. A varied plant-based diet provides all the necessary building blocks.

Beyond diet, maintaining proper hydration, getting enough sleep, and managing stress are crucial. These habits support overall cell regeneration and health, which indirectly promotes optimal keratin production.

Yes, excessive heat from styling tools like straighteners can damage the keratin structure in your hair. Using a heat protectant spray and limiting heat exposure can help preserve your hair's natural keratin.