If you’re wanting to look your best and willing to pay top dollar, you’re not alone. According to a recent survey, American women spend an average of $313 a month on products and services for their appearance. That’s nearly $3,756 a year – all in the pursuit of beauty (1). However, having luminous skin, strong nails, and luxurious hair can also be supported by essential nutrients.
What do shimmering strands, indestructible nails, and radiant skin all have in common? They all rely on nutrients for support, just like the rest of your body. If you’re looking for that glow from within, look no further than some key nutrients known to support the foundation of beauty.
Biotin
Biotin, also known as vitamin B7, is an essential nutrient that helps the body to metabolize protein. While there are many nutrients involved in beautification, protein plays an important role in generating glowing skin, healthy hair, and strong nails.
Studies have shown that women who are deficient in biotin often experience hair issues, brittle nails, and dry skin (2). Due to its benefits, hair supplements for women will generally contain biotin to ensure you’re consuming enough of this B vitamin on a daily basis.
Collagen
Collagen is the most abundant protein in your body and works as “scaffolding”, providing structure for your muscles, skin, ligaments, and tendons. Unfortunately, collagen production decreases as we age which can make wrinkles and fine lines begin to appear. Additionally, men’s skin tends to contain more collagen than women’s, making it appear thicker and smoother (3). The good news is that that collagen supplements can help give you the boost your skin may be lacking. Collagen is also rich in amino acids which provides dietary support for healthy hair and nails.
READ MORE: 5 Types of Collagen That Go Skin Deep And Then Some
Vitamin C
Vitamin C is a water-soluble vitamin and a powerful antioxidant needed for your overall health. Skin supplements for women will generally provide vitamin C as it plays an important role in the health of your skin by neutralizing the damaging effects of free radicals and by boosting collagen production.
Free radicals from environmental pollution and free radical damage from the sun’s ultraviolet rays can lead to skin damage and premature aging in women. Aside from the benefits of vitamin C for skin health, it also supports a healthy immune system. It’s important because when you aren’t feeling your best, you may not look your best.
READ MORE: What Is Vitamin C?
Omega-3s
Omega-3s, also known as omega-3 fatty acids are essential fats that provide various health benefits. When it comes to skin health, supplementation with omega-3s show impressive results. For example, skin damage as a result of prolonged sun exposure is one of the most common causes of skin aging. Emerging research suggest supplementation with omega-3 fatty acids can help safeguard the skin against the sun’s harmful rays (4,5).
If you’re looking to boost your intake of omega-3, try including fatty fish like salmon in your diet. Other foods that are high in omega-3s include flaxseeds, walnuts, chia seeds, soy foods, and canola oil.
READ MORE: What Is Fish Oil and What Benefits Does It Provide?
Vitamin A
Vitamin A is an essential nutrient that is known to deliver a host of health benefits for your skin. Vitamin A is key for healthy skin appearance, skin texture, and the renewal of skin cells. Search for fruits and veggies that are bright orange in color, like sweet potatoes and carrots, for a boost of vitamin A.
READ MORE: The ABCs of Vitamins: Vitamin A
Vitamin D
Vitamin D is essential to building and maintaining the health of your bones, but this important nutrient also can also enhance the health of your skin.
Also, known as the “sunshine vitamin”, vitamin D can be made when your skin is exposed to the sun’s ultraviolet rays. However, those same rays can also damage your skin and lead to premature aging. Therefore, if you’re basking in the sun’s rays for more than 15 minutes or so, you’ll want to be sure to wear sunscreen to protect your skin.
Vitamin D is also important for a healthy immune system. And once again, feeling and looking your best go hand in hand!
If you’re looking to get your Vitamin D from food sources, you’ll find some in fatty fish like salmon, egg yolks, and fortified milk.
READ MORE: Vitamin D Deficiency-How Can You Tell If You Have One?
Hyaluronic Acid
Women tend to have less sebum (oil) production than men, paving the way for dry skin. If you’re concerned about dry skin, welcome your new best friend – Hyaluronic Acid!
Hyaluronic acid is a component of collagen and is found in the fluid surrounding the joints and various tissues in the body. Because of its ability to hold water, it helps with the cushioning of the joints, maintaining elasticity of the skin, and supporting skin repair and hydration.
Putting It All Together
There are a variety of nutrients that will nourish your body and support the health of your hair, skin, and nails. Beauty is not only about looking good, it is also about providing your body with the best nutrition to support your overall health and well-being.
Be sure to check out our Foods for Healthy Skin article for some great foods to support your skin health. You can also look for a supplement that combines some of these ingredients, such as a hair, skin, and nails product.
References:
1. Groupon Merchant (2022) True cost of beauty: Survey reveals where Americans spend most, Groupon Merchant. Groupon Merchant. Available at: https://www.groupon.com/merchant/trends-insights/market-research/true-cost-beauty-americans-spend-most-survey (Accessed: November 11, 2022).
2. https://ods.od.nih.gov/factsheets/Biotin-HealthProfessional/
3. Czekalla C, Schönborn K, -H, Döge N, Jung S, Darvin M, E, Lademann J, Meinke M, C: Impact of Body Site, Age, and Gender on the Collagen/Elastin Index by Noninvasive in vivo Vertical Two-Photon Microscopy. Skin Pharmacol Physiol 2017;30:260-267. doi: 10.1159/000477854
4. Sawada Y, Saito-Sasaki N, Nakamura M. Omega 3 Fatty Acid and Skin Diseases. Front Immunol. 2021 Feb 5;11:623052. doi: 10.3389/fimmu.2020.623052. PMID: 33613558; PMCID: PMC7892455.
5. https://lpi.oregonstate.edu/mic/health-disease/skin-health/essential-fatty-acids
