Health Guide

Keratin

Keratin is a structural protein, essentially the building block of your skin, hair, and nails. While you can't eat keratin directly (it's not found in fruits or veggies), your body can create it using specific amino acids found in food. This guide focuses on how to fuel your body to produce strong keratin naturally, and the science behind keratin supplements (hydrolyzed keratin) for boosting your beauty routine.

Evidence BasedDietary Supplement

VERIFIED SOURCE

Bio-Activity Analysis

Keratin Production: Food vs. Supplement

SCIENTIFIC DATA VISUALIZATION

Y-Axis

Bioavailability Score

Method →

Health Benefits & Sources

Why You Need It

Stronger Hair & Nails: Provides the amino acids needed to reinforce hair strands and nail beds, reducing breakage.
Skin Barrier Protection: Helps maintain the integrity of the outer layer of skin, keeping moisture in and irritants out.
Wound Healing: Plays a structural role in the skin's repair process.

Deep Dive

Keratin is a fibrous protein that forms tough, non-dissolving structures. Think of it as the 'waterproof armor' for your cells. When you take Hydrolyzed Keratin (a supplement where the protein is broken down into smaller pieces), it is absorbed and used by the body to patch up damaged hair cuticles and strengthen nails. While keratin supplements are popular, the most effective way to support keratin production is by eating foods rich in the specific amino acids (like cysteine and proline) and co-factors (like Vitamin C and Zinc) that your body needs to manufacture it.

Natural Food Sources

Since keratin isn't in food, you must eat 'Precursors' (ingredients your body turns into keratin).

Food	Amount	% DV (for Protein/Aminos)
Eggs	1 Large	High in Cysteine & Biotin
Salmon	3 oz	High in Protein & Omega-3s
Sweet Potatoes	1 Cup	High in Beta-Carotene (Skin Health)
Spinach	1 Cup	High in Folate & Iron
Brazil Nuts	1 oz	High in Selenium (Keratin Protection)

Supplementation

If you are struggling with brittle hair/nails, you might see 'Hydrolyzed Keratin' supplements.

Usage: Usually 500mg to 1000mg daily.
Timing: Take with a glass of water, preferably with a meal to aid absorption.

Top Food Sources

Eggs

Rich in Cysteine & Biotin

Chicken/Turkey

Complete Protein Source

Brazil Nuts

Selenium protects Keratin

Sweet Potato

Vitamin A for skin cell turnover

Spinach

Iron & Folate support

Frequently Asked Questions

No. Keratin is not found in fruits or vegetables. You must eat protein-rich foods (meat, eggs, legumes) so your body can synthesize its own keratin.

Yes, studies suggest it is safe for long-term use. It is simply a pre-digested protein.

Most studies suggest taking supplements for at least 90 days to see measurable changes in hair strength and thickness.

Indirectly. While collagen is the main protein for skin structure, keratin helps form the protective outer barrier, which keeps skin hydrated and looking plump.

Safety & Side Effects

Source: Most supplements are derived from sheep's wool.
Allergies: If you are allergic to wool, lanolin, or sheep products, avoid keratin supplements. Reactions can include rash or itching.
General Safety: It is generally recognized as safe. However, because it is a protein, taking massive doses may cause mild digestive upset (bloating) in some people.
Vegans/Vegetarians: Standard keratin supplements are not vegan. Look for 'Plant-Based Hair Support' blends with amino acids instead.

Scientific References

[1]Trüeb, R. M. (2020). 'Serum Nutraceuticals and Keratin Supplements in Hair Loss.' *Journal of Cosmetic Dermatology*.
[2]Morganti, P., et al. (2014). 'Clinical study of a specific hydrolyzed keratin for hair growth.' *Journal of Applied Cosmetology*.
[3]Hoffmann, J., et al. (2018). 'Oral intake of specific bioactive collagen peptides reduces skin wrinkles.' *Skin Pharmacology and Physiology* (Context: Collagen/Keratin synergy).
[4]National Institutes of Health (NIH) Office of Dietary Supplements: 'Biotin and Hair/Nail Health'.