Maximize your looks naturally
No matter what your beauty challenges are, there are nutrients that can help you resolve them. Here we focus on supplements that can help restore luster to hair and revitalize skin.
Hair
Vitamin D appears strongly linked to hair growth. Experts recommend a daily intake of 600UI for most adults.
Vitamin B7, also known as biotin is beneficial for hair. While rare, biotin deficiencies can cause hair loss, and those taking long-term antibiotics or antiseizure meds are at risk. Some gastrointestinal conditions may also prevent the absorption of B7. Supplemental biotin is available on its own (including in gummy and powder forms) or in a quality multivitamin/mineral.
A deficiency in vitamin B12 can cause premature aging.
Essential fatty acids boost hair health. A study of 120 women with hair loss found that six months of supplementing with omega 3-rich fish oil, black currant seed oil, vitamins C and E, and lycopene resulted in a significant reduction in hair loss and improved hair thickness.
Stinging nettle capsules can boost hair growth and inhibit oil production in the scalp.
Zinc may also play a role in preventing baldness, but don’t exceed 100 milligrams (mg) daily form food and supplements.
Silica aids healthy hair growth. Some experts recommend taking 3 mg of choline-stabilized, concentrated orthosilicic acid once or twice a day, up to a maximum of 6mg..
Collagen supplements help strengthen hair.
Saw Palmetto extract can help reduce the incidence and appearance of thinning hair.
Skin
Hydrolyzed collagen supplements can help counteract the signs of aging, reduce fine lines and wrinkles, and decrease dryness and scaling. Researchers believe that collagen supplementation also helps increase people’s own collagen production.
Vitamin D taken daily, helps clear up eczema, psoriasis and acne.
Vitamin C is a powerful antioxidant that helps the boy produce collagen. Collagen is the glue that holds the skin together and is key to a youthful loo, collagen production begins to decline after age 25, so the body needs all the help it can get.
B complex vitamins (niacin, thiamin, folate, riboflavin, b6, b12, biotin, and pantothenic acid) support healthy skin. These nutrients combat issues such as uneven complexion, dryness and wrinkles. Niacin (B3),has been shown to reduce redness, minimize dark spots, resolve acne, and increase hydration.
Evening primrose and borage oils promote soft supple skin. Both contain gamma linolenic acid (GLA) which also aids healthy growth of skin and nails.
Argan oil supplements improve skin firmness, particularly in menopausal women.
Hyaluronic acid (HA) helps skin soft and supple by retaining water, helping prevent dry skin and crow’s feet and contributing to a dewy look. One study found that participants who took 120 mg daily of HA for six weeks experienced significant improvements in skin moisture content. Another study found that the same amount of daily HA supplementation for 12 weeks diminished wrinkles.
Resveratrol is an antioxidant that can help limit damage caused by sun exposure by decreasing wrinkles, improving skin texture, and boosting skin hydration.
tasteforlife.com January 2018
Selected sources:
“The Beauty Benefits of Natural Oils”;”Premature Graying: Reasons, Options,” by Daphne Sashin, webmd.com
“Biotin”;”Vitamin C and Skin Health,” Linus Pauling Institute.
“Black Currant Oil” Dr. Well
“Daily Consumption of the Collagen supplement Pure gold Collagen Reduces Visible Signs of Aging” by M. Borumand and S. Sibilla, Clin Interv Aging, 10/14.
“Eczema,” Vitamin D Council
“Effect of a Nutritional Supplement of Hair Loss in Women,” by C. Le Floc’h h.et al. J Cosmet Dermatol 3/15
“Ingested Hyalluronan Moisturizes Dry Skin,” by C. Kawada e. al, Nutr J, 7/11/14
“Natural Beauty,”by Rebecca Warren ed. ($25 DK Publshing 2015)
“Oral intake of Specific Bioactive Collagen Peptides Reduces Skin Wrinkles and Increases Dermal Matrix Synthiensis” by. E Proksch e. al., 12.24.13;
“Oral supplementation of Specific Collagen Peptides Has Beneficial Effects on HUman Skin Physiology…” by. E Proksch e. al., 12.24.13 8/14/13, Skin Pharmacol Physiol
“Vitamin D and the Skin…” by W.Z. Mostafa and R.A. Hegazy, J Adv res, 11/15
