15 Foods That Boost Your Body’s Keratin Levels

If you’re after stronger hair, glowing skin, and nails that don’t break at the slightest knock, you’re in the right place. Keratin is the secret protein that keeps your hair, skin, and nails healthy. While your body makes keratin on its own, what you eat can make a big difference in how much you produce and how well it works.

For even better results, consider pairing your keratin-rich diet with targeted supplements. Try beauty gummies designed to support skin, hair, and nail health from the inside out. Struggling with stress or sleep? Ashwagandha gummies and calming gummies may help regulate cortisol levels, which also affects hair growth. And don’t forget your vitamin B12 gummies — essential for cell repair and healthy blood flow to the scalp.

Discover Our Best Gummies with Keratin - Gummies

What Is Keratin and Why Does It Matter?

Keratin is a tough, fibrous protein found in your hair, skin, and nails. It’s what gives your hair its shine, your skin its smoothness, and your nails their strength. If your keratin levels drop, you might notice your hair looking dull, your skin feeling rough, and your nails breaking more easily.

Your body needs certain nutrients—like protein, biotin, and vitamin A—to make keratin. Eating the right foods helps keep your keratin levels up, so you look and feel your best.

To support healthy keratin production, many turn to targeted supplements. If you're looking to boost growth and shine, try these best hair gummies formulated with essential nutrients. For smoother skin and stronger nails, consider adding best skin gummies and best nails gummies to your routine—they’re an easy and delicious way to nourish your beauty from within.

The Science: Nutrients That Boost Keratin Production

Here’s what your body needs for healthy keratin production:

• Protein: The building block of keratin.

• Biotin (Vitamin B7): Essential for keratin formation.

• Vitamin A: Helps your body make keratin.

• Vitamin C: Supports collagen and keratin synthesis.

• Omega-3 Fatty Acids: Keep your scalp and skin healthy.

• Zinc, Iron, Selenium: Support hair and nail growth.

Discover Our Best Gummies with Keratin - Nuchu

Nuchu Calming Gummies

Description (Calming Gummies):

Unwind and embrace tranquility with our plant extract-infused vitamin gummies, designed to promote calm and relaxation. Each bottle contains 60 gummies, offering a delightful daily dose of serenity.

Key Features:

• 60 gummies per bottle

• Strawberry flavored

• Vegan-friendly

• No artificial additives

• No added sugars OR sweeteners

• Gut-friendly

• Packed with prebiotic fibre

Composition and Benefits:

Our Calming gummies are formulated with three primary active ingredients:

1. Vitamin B6: Aids in serotonin production, promoting mood regulation.

2. Vitamin B12: Supports healthy nerve function.

3. Ashwagandha: Helps regulate cortisol levels, reducing stress.

Nutritional Information:

Ingredients:

Our gummies are made with natural ingredients, including FOS (Fructooligosaccharides), pectin, ashwagandha root extract, and natural flavouring. They contain no artificial sweeteners or additives.

Usage Instructions:

Take 2 gummies per day for optimal results.

Nuchu Beauty Gummies 

Description (Nuchu Beauty Gummies):

Key Benefits at a Glance

• Supports Hair Growth: Stimulates keratin production for thicker, healthier hair.

• Enhances Skin Radiance: Protects and rejuvenates skin for a natural glow.

• Strengthens Nails: Promotes durability and reduces breakage.

• Tastes Great: Enjoy a natural blueberry flavour with no artificial additives.

• No added sugars OR sweeteners

• Gut-friendly

• Packed with prebiotic fibre

The Power of Beauty Gummies – Ingredient Breakdown:

 

Why Choose Us?

• 60 Gummies per bottle – a 30-day supply.

• Only 2 gummies per day for visible results.

• Delicious blueberry flavour with no artificial colours or nasties.

• Formulated with natural ingredients to complement your beauty routine.

Composition Details

• No Nasties: Free from artificial flavours, gluten, and allergens.

• Natural Ingredients: Contains Spirulina concentrate and Fructooligosaccharides (FOS).

• Totally Vegan: Made with plant-based pectin, not gelatin.

How to Use

1. Take 2 gummies daily – anytime, anywhere.

2. Incorporate into your routine for best results.

3. Watch your hair, skin, and nails transform!

Furthermore, for every jar sold, Nuchu donates €1 to the Born Free Foundation, helping provide veterinary care and food for rescued animals.

15 Foods That Boost Your Body’s Keratin Levels

Below is a handy table summarising the top keratin-boosting foods, their key nutrients, and the benefits they offer:

1. Eggs

Eggs are a powerhouse for keratin, loaded with biotin, protein, and B vitamins. Just one large egg contains about 6.2 grams of protein and a good dose of biotin, making it a simple way to support hair and nail strength.

How to eat more: Scrambled, boiled, or in an omelette—easy and quick!

2. Salmon

Salmon is rich in omega-3 fatty acids and protein, both of which help keep your scalp healthy and promote keratin production. Three ounces of salmon provide about 17 grams of protein and 5 mcg of biotin—17% of your daily needs.

How to eat more: Grill, bake, or add to salads for a protein-packed meal.

3. Sweet Potatoes

Packed with beta-carotene, sweet potatoes help your body make vitamin A, which is key for keratin synthesis. One medium sweet potato gives you more than 100% of your daily vitamin A needs.

How to eat more: Roast as chips, mash, or add to soups.

4. Sunflower Seeds

Sunflower seeds are full of biotin, vitamin E, and selenium, all of which help your body build keratin and keep hair strong.

How to eat more: Sprinkle on yoghurt, salads, or porridge.

5. Mangoes

Mangoes are rich in vitamin A and C, supporting keratin production and keeping your skin and hair healthy.

How to eat more: Enjoy fresh, in smoothies, or as a topping for breakfast bowls.

6. Garlic

Garlic contains N-acetylcysteine, which your body turns into L-cysteine—a crucial amino acid for keratin.

How to eat more: Add to stir-fries, soups, or roasted vegetables.

7. Carrots

Carrots are loaded with beta-carotene and vitamin C, both of which help your body produce keratin and collagen.

How to eat more: Snack raw, roast, or blend into juices.

8. Kale

Kale is a top source of vitamin A, C, and iron, all needed for keratin formation. One cup of raw kale gives you 6% of your daily vitamin A and 53 mg of vitamin C.

How to eat more: Add to salads, smoothies, or sauté as a side dish.

9. Liver

Liver, especially beef liver, is packed with biotin, vitamin A, and protein—three essentials for keratin production. Just 85 grams of cooked beef liver provides over 100% of your daily biotin needs.

How to eat more: Try in pâté or add small amounts to stews.

10. Almonds

Almonds provide healthy fats, magnesium, and vitamin D, helping to strengthen hair and add shine.

How to eat more: Snack on them raw or add to porridge and salads.

11. Spinach

Spinach is loaded with iron, folate, and vitamin A—all crucial for keratin and for preventing hair thinning.

How to eat more: Add to smoothies, salads, or sauté with garlic.

12. Pumpkin Seeds

Pumpkin seeds are rich in biotin, zinc, and omega-3s, supporting hair growth and keratin production.

How to eat more: Sprinkle on yoghurt, salads, or blend into smoothies.

13. Oats

Oats are a great source of zinc, iron, and biotin, which all help strengthen hair and nails.

How to eat more: Enjoy as porridge or overnight oats.

14. Tofu

 

Tofu is a plant-based protein that supports keratin production, perfect for vegetarians and vegans.

How to eat more: Add to stir-fries, salads, or curries.

15. Mixed Nuts

Nuts like walnuts, cashews, and almonds are rich in protein, biotin, and healthy fats, all of which help keep hair and nails strong.

How to eat more: Keep a handful handy for snacks or add to breakfast bowls.

How to Fit These Foods Into Your Day

• Start your day with eggs or oats topped with nuts and seeds.

• Add a handful of spinach or kale to your lunch salad.

• Snack on almonds, sunflower seeds, or pumpkin seeds.

• Enjoy salmon or tofu for dinner, paired with sweet potatoes or carrots.

• Grab a mango or carrot sticks for a sweet, healthy treat.

Why Natural Keratin Support Matters

While supplements can help, getting your nutrients from food is often more effective and better absorbed by the body. Plus, these foods offer a range of other health benefits, from improved heart health to better digestion.

Discover Our Best Gummies with Keratin - Gummies