Your preference has been updated for this session. To permanently change your account setting, go to My Account
As a reminder, you can update you preferred country or language anytime in My Account
checkoutarrow
US
beauty2 heart-circle sports-fitness food-nutrition herbs-supplements

A Quick Guide To Beauty Supplements

By Dr. Wasifa Ahmad Hasan

In this article:

"Beauty comes from within." Do you agree? No matter how pricey your foundation is or how many times you are topically applying the latest skincare products, if your body lacks the proper nutrients, your hair, skin, and nails will eventually reveal the damage. 

Although our body's needs can be fulfilled with natural food sources, sometimes we do not follow a balanced diet, and there may be a deficiency. In this case, beauty and wellness supplements are the answer! The right supplements, along with a proper diet and lifestyle, can help you to meet your beauty and wellness requirements. 

‌‌‌‌What Are Beauty Supplements?

Beauty supplements are, as the name suggests, meant to supplement a diet where it's insufficient. These help support, nourish, and enhance the quality of the skin, hair, and nail health from within. They generally include high doses of vitamin Avitamin Cvitamin Emagnesiumzinccalcium, and other nutrients. 

If your body is lacking a particular vitamin or mineral, beauty supplements can fill in the gaps. For example, if your body has a vitamin B deficiency, it will eventually show through your hair and nails, among other symptoms. In this case, a biotin supplement along with a well-balanced diet can help.

Supplements can be of liquid, powder, tablet, gummies, and capsule form. Which ones you should take depend on the dosage and your own tolerance for certain preparations. 

‌‌‌‌The Effectiveness of Beauty Supplements

There is no simple yes or no answer when it comes to beauty supplements. Research shows that beauty supplements do have potential benefits for the health of your skin, hair, and nails. A supplement's effectiveness can vary from person to person because our bodies are different, and they process vitamins and minerals differently. Therefore, if a supplement is working wonderfully for your friend's skin, hair, or nails, it does not guarantee that it will work equally well on you. This is why it's wise to learn about your body and the science behind beauty supplements. In that way, you will know what your body needs and can make an educated choice. 

‌‌‌‌Which Beauty Supplements Can You Take?

There are many beauty supplements out there. You will see names like collagen, peptides, biotin, antioxidants, resveratrol, vitamin C, and probiotics and might feel a little lost. If you learn a bit about the science behind each supplement, it will be easier for you to choose one. For example, data shows that products with amino acids (L-isoleucine, L-leucine, and L-valine) as well as B vitamins and minerals (silicon, magnesium, and sulfur) will help your hair and nails become stronger. I am going to briefly talk about different types of nutrients that are commonly found in beauty supplement formulas so that you can pick the right one for you and your beauty concerns.

Vitamins A, C, and E

Vitamins A, C, and E are known for their anti-aging properties. They have been proven to reduce the appearance of fines lines and wrinkles and make the skin healthier. Vitamin A is known for its quick cell-turnover properties, vitamin C is known to help in the production of collagen, brighten dark spots and skin tone, and vitamin E helps the skin to retain moisture, thus keeping it plump and youthful.

Collagen and Peptides

Collagen is naturally produced in the body by combining amino acids. It is the protein that's responsible for maintaining our skin’s strength and elasticity. Peptides are amino acids that make up the proteins needed by the skin. The raw material for collagen peptides—collagen protein—has nutritional and physiological properties that promote the health of bones and joints and contribute to beautiful skin. As we age, our bodies produce less and less collagen, which results in brittle bones, sagging skin, and brittle nails. 

Researchers have conducted many studies where the participants regularly ingested collagen and several other ingredients, including biotin per day for up to 12 weeks. It resulted in significantly improved skin hydration, roughness, and elasticity.

Biotin

Biotin is a water-soluble vitamin from the B vitamin family. If your body is biotin-deficit, it will show signs like hair loss and brittle nails. Some of the food sources for biotin are egg yolk, liver, kidneys, nuts (almonds, peanuts, pecans, walnuts), soybeans, and other legumes, whole grains, and cereals. The recommended dose is between 30 and 100 micrograms (mcg) per day for adolescents and adults. While most people can handle biotin supplements, some people can experience mild side effects like nausea and digestive issues. 

If you are losing excess hair or your nails are breaking off easily, it's best to consult your physician before starting a biotin supplement. This will help ensure that you are actually biotin-deficient and need the supplement. 

Resveratrol

Resveratrol is a plant compound that acts as an antioxidant. The food sources include grapes, some berries, red wine, and peanuts. It can work towards enhancing vitality and vigor by improving age-related decline in physical functions. It can also provide cardiovascular support. 

Resveratrol may interact with many medications (especially NSAIDs, including diclofenac). Please consult a physician if pregnant nursing, taking medication, or having a medical condition before using this supplement. 

Antioxidants

Antioxidants protect the cells of our body from the damaging effects of free radicals. Free radicals are a result of normal body processes. They can also be created by environmental factors such as smoking or ultraviolet (UV) radiation from the sun. It can speed up the aging process by damaging cells and might contribute to the development of cardiovascular disease and cancer. 

Vitamin E is one of the most important antioxidants because it protects cell membranes and prevents damages to enzymes associated with them. It also helps to prevent or delay the chronic diseases associated with free radicals.

Vitamin Cvitamin Dzinc, and selenium can also be found in antioxidant supplements. These nutrients can boost the immune system and strengthen it, increasing the body's chance to fight off an illness. 

Probiotics

Probiotics can help with your digestive health. These are live "good" bacteria and yeasts that help with digestion and balance the gut microorganisms in the body. It has also shown promising results in improved oral health and skin conditions. You can find probiotics in fermented foods and yogurt. Probiotic foods and supplements are safe for most people, though some people with compromised immune systems or other serious health conditions should consult their doctors before taking them.

‌‌‌‌When In Doubt, Consult With Your Healthcare Professional

Though some people are skeptical about supplements, they can aid in slowing the aging process and improving health and beauty. But it’s better to be safe than sorry! Consult a health care professional before taking any supplements. A health care professional will be able to evaluate all factors of your life, including nutrition, prescription drugs, current health condition, and allergy history, to recommend a proper solution for your beauty concerns.

References:

  1. Hill C, Guarner F, Reid G, Gibson GR, Merenstein DJ, Pot B, et al. The International Scientific Association for Probiotics and Prebiotics consensus statement on the scope and appropriate use of the term probiotic. Nat Rev Gastroenterol Hepatol 2014;11:506-14.
  2. Elíes-Gómez J. Efectos de los isómeros del resveratrol sobre la homeostasis del calcio y del óxido nítrico en células vasculares [Ph.D. thesis] Santiago de Compostela, Spain: Universidade de Santiago de Compostela; 2009.
  3. International Council for Harmonisation of Technical Requirements for Pharmaceuticals for Human Use . ICH Harmonised Guideline: Integrated addendum to ICH E6(R1): Guideline for Good Clinical Practice E6(R2) European Medicines Agency; London, UK: 2016.
  4. Combs GF, Jr. Biotin. In: Combs GF, Jr., ed. The vitamins: fundamental aspects in nutrition and health. Third ed. Burlington, MA: Elsevier Academic Press; 2008:331-44.
  5. Zempleni J, Wijeratne SSK, Hassan YI. Biotin. Biofactors 2009;35:36-46.
  6. Combs GF, Jr. Biotin. In: Combs GF, Jr., ed. The vitamins: fundamental aspects in nutrition and health. Third ed. Burlington, MA: Elsevier Academic Press; 2008:331-44.
  7. Institute of Medicine. Food and Nutrition Board. Dietary Reference Intakes: Thiamin, Riboflavin, Niacin, Vitamin B6, Folate, Vitamin B12, Pantothenic Acid, Biotin, and Choline. Washington, DC: National Academy Press; 1998.
  8. Li Y, Schellhorn HE. New developments and novel therapeutic perspectives for vitamin C. J Nutr 2007;137:2171-84. 

Related Articles

View All

Beauty

Skincare Secrets For Those Who Practice Fasting

Beauty

10 Natural Ways To Improve Hair Health and Growth

Beauty

4 Key Antioxidants for a Strong Skin Microbiome