The Best Beauty Boosting Supplements
Supplements have been recommended by experts to increase the quality of your skin, hair and nails.
Don’t smoke, stay out of the sun, and eat more kale if you want the hair and skin of a supermodel. You’ve heard these all before, yet you eat kale for days and you find more hair in the shower drain than when you wash your dog. It’s not you — really. Beauty nutrition quotas aren’t easily met, so instead of piling on the concealer, pop a pill or two recommended by the experts.
Celebrity Nutritionist, Keri Glassman preaches, “Food first, always; but unfortunately, we don’t always meet our needs for every vitamin or mineral, or the quality of the nutrients we are getting is not up to par. This is why supplements are sometimes needed to meet those requirements in our diet.”
As a registered dietitian, Glassman recommends taking the following three supplements, which have been proven to not only increase the quality of your skin, hair and nails, but also protect them against future damage.
Omega-3 Fatty Acids: For an overall glow and reducing inflammation in the skin
Increasing dietary omega-3 fats is an important step towards healing the skin, and unless you’re eating salmon three times a day, you probably aren’t getting enough. Studies have shown that they decrease inflammation and may reduce the risk of acne and other skin disorders. Miami based dermatologist Dr. Leslie Bauman recommends them to all of her patients with skin redness and inflammation.
Omega-3 fatty acids are an integral part of your skin’s fat content and help strengthen its barrier function, which acts like a seal to keep moisture in and irritants out. The British Journal of Nutrition reported that women who consumed half a teaspoon of omega-3-rich flaxseed oil a day increased skin hydration by 39 percent after 12 weeks. Their skin also showed significantly less redness and decreased sensitivity.
A 2005 study found that EPA, a type of omega-3s found primarily in fish oil, can help block the release of the UV-induced enzymes that eat away at our collagen, thus preventing sagging skin and wrinkles. Studies have also shown that unprotected skin doesn’t burn as quickly in people who take Omega-3 supplements. (And no, that doesn’t mean you shouldn’t wear sunscreen.)
Vitamin C: To protect against wrinkles, fade fine lines and increase collagen production
Most people know they should up their vitamin C intake when they feel a cold coming on, but fewer think to take it for a healthy glow. However, Vitamin C is the most abundant antioxidant in human skin, and antioxidants are essential to an effective skin care regimen. They help reduce damage caused by free radicals such as cigarette smoke, pollution, and UV rays from the sun, and assist in the growth and repair of tissues in all parts of the body; including the synthesis of collagen, a key structural protein of the skin.
Because of it’s potential anti-inflammatory activity, Vitamin C can be used to treat conditions like acne and rosacea, and can also promote wound healing and prevent post-inflammatory hyperpigmentation. A 2013 study even found that people who took a vitamin E and C supplement appeared to have less dryness and tighter, brighter skin after four months.
Biotin: Increases nail and hair strength, and nourishes skin
The hype around hair and nail formulas full of biotin is on point. Biotin is commonly classified as a B-complex vitamin, and is critical for the health of the skin and hair. According to the University of Maryland Medical Center, biotin is often recommended for people to prevent dry or scaling skin, or repair weak, brittle or splitting hair and nails.
A recent study from Switzerland demonstrated a 25 percent increase in nail plate thickness and minimized nail breakage in patients with brittle nails who received biotin supplementation; Dr. Baumann supports the study by recommending biotin supplements to anyone whose nails seem to break or split at the slightest touch.
When educating her patients about supplements, Bauman says to stick with large, well-known brands and refer to research sites like DrWeil.com and ConsumerLab.com, which perform independent studies assessing the contents of a wide variety of supplement brands. It’s also important to keep your dietary restrictions in mind when purchasing supplements, as some can contain yeast, gluten, and shellfish. She also suggests storing your supplements in a cool, dark place since heat and light can compromise some vitamins and minerals.
As with any wellness advice, consult your doctor before you begin taking any supplements to make sure they are right for you and won’t interfere with any medications you are already taking. The last thing you want is to wind up with a side effect similar to those seen on pharmaceutical commercials; they sound much worse than a pimple.
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