Can supplements transform your beauty from the inside out?

Healthy, glowing skin is something most people strive for. We spend astonishing amounts on skin care products and topical treatments. But are we focusing on the right things?

Dr. Howard Murad, founder of the high-end skincare brand Murad, says “skin health is internal health”. This means that your skin’s condition is simply a reflection of your overall health. And internal health doesn’t come from creams and serums: it is at least 80% dependent on what you eat. 

As our food is becoming less and less nutritious, supplementing is no longer optional. Even if you follow a balanced diet, you simply must take dietary supplements to make sure your body gets enough vitamins and nutrients. If you follow a vegan diet, it is especially important to supplement consciously, because certain nutrients mostly come from animal sources. It is still possible to get the necessary amino acids from other sources, but unlike people who consume animal products, you must think about which supplements to use for optimal health.

In this article, we’ve assembled the best foods that naturally contain beauty-enhancing nutrients, as well as unskippable ingestible beauty supplements. These don’t just make you healthier: they will also have a lasting impact on your appearance. Complete your skincare routine with a healthy diet and an oral supplement, and you’ll be surprised by the transformation in your hair, skin, and nails!

Foods that give you a beautiful glow

The best supplements are not pills, capsules, or jellies. Nature has given us plenty of fruits, seeds, and plant parts that provide essential fatty acids, vitamins, and other nutrients. Some of them are probably already part of your diet, or you can easily adjust to add them. Others might require some getting used to. Make sure you always source your fruits, vegetables, and teas from trusted organic producers! This way you will get delicious and healthy produce, free from pesticides and other unwanted chemicals.

Seeds

The seed is always one of the most nutritious parts of a plant - it has to store enough energy for a whole new plant to grow from it. You will find priceless essential oils, proteins, and micronutrients in most of them. Here are some of the most beneficial seeds for your health and beauty:

Chia Seeds

Chia seeds are rich in antioxidants, omega-3s, and fiber. They're one of the few foods that provide a complete protein (containing all nine essential amino acids). The seeds also contain calcium, iron, magnesium, and zinc.

You can incorporate chia seeds into smoothies or sprinkle them on salads or yogurt as a tasty alternative to other toppings like nuts or dried fruit. Chia seeds take on a gel-like consistency when soaked which makes them great for thickening soups, puddings, and smoothies without adding sugar or artificial thickeners like tapioca pearls.

Hemp Seeds

Hemp seeds are a great source of omega-3 fatty acids, protein, fiber, and magnesium. They also contain zinc which helps to keep your skin looking healthy and reduces the appearance of acne.

Pumpkin Seeds

Pumpkin seeds are a great way to get your skin glowing. They're rich in zinc and iron, which help prevent acne and make your skin look younger by reducing wrinkles and age spots.

They're also a good source of protein and fiber, which keep you feeling fuller for longer—a boon if you're trying to avoid the mid-afternoon slump at work or school.

Nuts (almonds, peanuts, etc.)

Nuts are rich in healthy fats, vital proteins, and fiber. They also contain vitamin E, B6, magnesium, and other essential minerals that are essential for your body to function properly. The best way to eat nuts is raw (not roasted). This means you should avoid peanut butter or any other nut butter that has been roasted. If you do not like eating nuts, then try using partly almond flour instead of wheat flour when baking cakes or cookies!

Flax seeds

You may know flax seeds as an excellent source of fiber, which is already a blessing for your health. But these humble seeds are a true superfood. They protect the skin against irritation and redness, enhance the smoothness of the skin, and regulate testosterone and insulin, which are connected to hormonal acne.

Brazil nuts

This luxurious nut contains 60-70% oil and 17% protein. It is the best plant-based source of selenium, which plays a role in hair health and prevents premature graying. They are also rich in antioxidants and other nutrients that can decrease the risk of cardiovascular diseases and cancer.

Fatty acids

Omega-3 fatty acids have several proven health benefits, including maintaining a healthy brain function and protecting your heart. They also improve skin health by keeping irritants out and maintaining moisture inside the skin. Our bodies don’t produce these fatty acids, so we need to get them from our food. Especially when taken together with antioxidants, they can improve skin conditions like acne as well.

Fish and eggs both contain Omega-3 fatty acids, but the most efficient way of taking them (unless you really, really love eating fish) is a fish oil supplement. 

Fresh Fruit (citrus, berries)

Fresh fruit is a clean beauty food because it's rich in vitamin C. Citrus fruits like grapefruit, lemons, and limes are especially high in vitamin C—one medium-sized orange has four times more than the recommended daily allowance.

Berries such as blueberries and strawberries are also great sources of antioxidants, fiber, vitamins K and E, and oomph your immune system.

Green Leafy Vegetables (kale, spinach)

There's a reason your mom insisted you eat your vegetables. They are high in vitamins and minerals, contain a lot of fiber, and are a great source of magnesium and vitamin C, which help protect your body from damage caused by free radicals and have anti-inflammatory properties. They also provide vitamin K, which is important for blood clotting, bone health, and more!

Healing herbs for beauty

Our ancestors knew exactly which herb was beneficial for what condition. This knowledge has often been lost, as industrial pharmaceutics took over. But, thankfully, more and more scientists are turning toward this ancient wisdom, and, unsurprisingly, they tend to find that herbalists were on to something. The powerful herbs we are listing here all have scientifically proven effects on your health and beauty. You can find them in naturopathy stores, or online.

Horsetail

Horsetail contains silica, an abundant trace element that can be found in water, plants, and animals. It plays an essential role in collagen synthesis, improves skin strength and elasticity, and results in stronger nails and brighter hair.

The problem is, not all naturally occurring silicon is absorbed by the human body. So even if you follow a nutritious diet, you may be deficient in it! That’s why you need to look into safe supplements that contain silica in a form that your body can use. Horsetail is an herb that contains silica in abundance, so if you prefer natural solutions, make yourself some horsetail tea!

Nettle

Nettle is also a great source of silica. It also has antioxidant and anti-aging properties, as it blocks the enzymes elastase and collagenase, which are associated with premature aging. It is an inexpensive herb used in natural cosmetics as well as an infusion.

Hibiscus

These beautiful flowers have beauty-enhancing powers. They contain lots of antioxidants, such as Vitamin C and phenolic compounds. It is often the basis of fruit infusions, so it is very easily accessible.

Rosehip

Another well-known ingredient in fruit teas, rosehip deserves not only attention but admiration! It is proven to reduce crow's feet, and improve skin moisture and elasticity. It is also rich in Vitamin C.

Aloe

This magnificent plant has been a little overhyped as if it was a cure for everything, from burn wounds to constipation. But it does have proven moisturizing properties, both topically and orally. It is also amazing for balancing the gut microbiome, which has a direct link to skin health.

Shilajit

Fulvic acid is a compound found in the soil, or in certain herbs, such as shilajit. It has antioxidant, astringent, anti-microbial, and anti-inflammatory properties, so it is an excellent way to treat eczema and reduce inflammation. 

Detoxing herbs

Skin issues often stem from digestion issues or hormonal imbalances, and they cannot be fixed by treating only the skin. That's when detoxing herbs come into play. They naturally cleanse the blood and help flush out the toxins from your organs, which will help clear up your skin as well. The champions of detox are:

• dandelion

• burdock root

• milk thistle

Give them a try if you feel like you could benefit from a full-on cleanse!

These wonderful foods and herbs offer a natural solution to many skin care issues. But they might not be always accessible or convenient to take, so we must resort to man-made supplements. Here are our favorites!

What are ingestible beauty supplements?

They are supplements specifically designed to give you the essential fatty acids, dietary vitamins, and minerals your body needs for clear skin, optimal hair growth, healthy hair, and an overall glowing look. Most supplement brands nowadays offer broad-spectrum beauty supplements as well as supplement products that target a specific area.

Do beauty supplements actually work?

Supplements have a slow impact. It is not an overnight miracle cure. It takes, on average, about three months to see the improvement in your skin health, hair, or nails. So don't get discouraged if you don't see results right away!

While most American adults are deficient in several nutrients, deficiency symptoms may vary. Without a blood test, it is difficult to know what nutrient you are lacking. Always consult your doctor before starting to take any supplement!

How do I choose the right beauty supplement?

Always do your research! Plenty of studies are available online (we always link to the relevant ones in our articles). Look for the ingredient list in any supplement product, and make sure it has the active ingredients you are trying to add to your diet.

Now let's look at the best supplements by beauty concern!

What ingredients help the most with anti-aging?

Turning back time is the main skin health concern for most people, especially once they hit menopause. The hormonal changes make skin lose collagen faster, resulting in the appearance of fine lines and wrinkles. Fortunately, there are proven ingredients that can slow down this process and help you keep a youthful appearance.

Collagen

Collagen is the holy grail of skin firmness. It makes up 33% of the protein in the human body, contains essential amino acids, and has a multitude of functions. Its most important role is to provide structure to tendons, ligaments, muscles, and, of course, skin. It forms a triple helix structure that keeps your skin firm. Collagen also helps with new cell formation and replacing dead skin cells. 

Collagen supplements are great for improving skin elasticity and hydration. After 3 months of continued supplementing with collagen peptides, the increase in skin moisture was measurable. Studies worldwide found that skin wrinkling and elasticity also improved. This makes collagen supplements a no-brainer!

Liquid collagen is a form of supplement where the proteins are hydrolyzed, meaning that they are broken down into amino acids and suspended in a liquid, such as purified water. It is easier for the body to absorb than traditional collagen supplements. 

Most collagen supplements are extracted from animals, most likely cows, pigs, or fish. If you are looking for vegan supplements, your only options currently are collagen-boosting nutrients, such as Vitamin C, zinc, copper, or manganese. 

Antioxidants

The main culprits for aging are free radicals that oxidize molecules in your body, like collagen. Anti-oxidants prevent this oxidation, which is why Vitamin C, a powerful antioxidant, is a miracle worker for preserving youthful skin.

Antioxidants include:

• Vitamin E: it scavenges free radicals and prevents sun damage.

• Astaxanthin: protects your skin from UV rays and helps prevent skin aging

• Beta-carotene: carotenoids protect from infrared rays as well, and support healthy skin that looks younger than its age!

Best supplements for dry skin

Many people struggle with dehydrated or dry skin, which may cause skin tightness, peeling, dryness, or irritation. As you age, your skin loses its ability to retain moisture, so it becomes more important to support skin hydration. The best ingredient to do that is hyaluronic acid, which you can use not only topically, but also orally.

Hyaluronic acid

It is a naturally occurring molecule in the skin, joints, and even in the eyes. Several studies show that taking hyaluronic acid orally increases the moisture in the skin and reduces wrinkles. 

Nutrients that help protect against the sun

Everyone who is serious about their skincare knows that sun protection is the single most effective way to prevent aging. The UVA and UVB rays of the sun damage our skin and cause hyperpigmentation and premature wrinkling. So lather on that sunscreen, all day every day! But there is more you can do to protect your skin from the inside. 

Vitamin C

Vitamin C serums protect the skin from sun damage, so it is no surprise that this amazing vitamin works similarly as a beauty supplement. It promotes wound healing and skin cell repair, and it is an important factor in the production of collagen, too. There are many studies proving that Vitamin C supplementing helps with aging and sun damage. 

Citrus bioflavonoids

Bioflavonoids are natural substances found in food. Anything that contains vitamin C also has bioflavonoids, which is why they were initially considered the same. However, bioflavonoids work slightly differently. They have antioxidant properties, and they enhance the effect of Vitamin C.

Citrus bioflavonoids help your skin fight damage from UVA and UVB rays. So where your sunscreen fails, you can depend on supplements with these flavonoids and citrus fruits to protect you. Bioflavonoids from citrus fruits can also improve blood flow and heal hyperpigmentation, working in the body from the inside.

Beauty supplements that help with hair growth

The skin is not the only part of our bodies that reflects our internal health: hair is another one. Many people are suffering from hair loss, thinning hair, greying, or breaking hair. These conditions may have a variety of reasons, so there is no one supplement that is going to fix all these hair health issues. Here are a few micronutrients that are proven to help one or several hair growth issues and promote hair growth.

Iron

Iron deficiency is quite a common issue in women's health, and it is often undiagnosed. It can cause fatigue and sudden hair shedding. If you are deficient in iron, supplementing it will help your hair growth as well.

Vitamin D

If you aren't getting enough Vitamin D, supplementing with low doses of Vitamin D can help androgenetic alopecia (male pattern baldness), telogen effluvium (sudden hair shedding), and alopecia areata (the immune system attacking the hair follicles). It is important to also make sure you get enough Vitamin C to complement its effect. 

Selenium

This element is essential for the synthesis of several proteins, which play a significant role in hair regeneration. Along with iron, Vitamin D, folate, Vitamin B12, and biotin supplements, it can help prevent premature hair graying. 

The best nutrients you've never heard about

The nutrients above are probably already familiar to you. So let’s move on to the ones you have probably never heard about! These absolutely deserve your attention, as there are a wealth of clinical studies that prove their efficacy in improving your immune health, and skin appearance, giving you healthy hair, skin, and nails.

Magnesium

This essential macronutrient has several different effects on the human body, and yet 80% of Americans are deficient in it! 

Its skin-related benefits include breaking down fats, improving oily skin, and generating a healthy barrier that protects your skin from outside damage. 

Zinc

This nutrient has an anti-inflammatory effect, and zinc supplements are proven to help acne vulgaris and other types of inflammations and rashes. Zinc deficiency can cause skin conditions that look like eczema at first. This is why it's important to rule out nutrition deficiencies before you start treating yourself with topical products!

Ginseng

We simply cannot have a skin supplements roundup without mentioning ginseng. Korean women, famous for their smooth, glowing skin, consume ginseng in large quantities. This essential skin supplement is one you cannot miss out on!

Panax ginseng is a natural root that people in Asia have used for millennia. There are different ways of preserving it, and one variety in particular - sun ginseng - has very interesting skin-improving properties.

Studies found that sun ginseng increases the number of fibroblasts in the skin. These are the mechanisms that produce collagen. So supplementing with sun ginseng can reduce wrinkles, decrease irritation, and make your skin tone and texture more even!

Conclusion

As you can see, no matter what your skin concerns are, scientifically proven supplements exist to ease your issues. And if your skin is already glowing and healthy - why not take it to the next level, and support your skincare routine from the inside? 

Health is about knowing yourself, your body, and making smart choices that are rooted in science. We hope this article was helpful and that you learned something new. If you are ready to take your skin health into your hands, take a look at our Beauty line and choose from our convenient dissolvable strips!