Beauty Supplements: What Nutrients Are Essential for Hair, Skin, and Nails?

Many people are conscientious about what they put on their skin, nails, or hair. They moisturize, use sunscreen, and spend money on special polishes, shampoos, and conditioners. But the truth is that beauty starts on the inside.

Certain nutrients can help support healthy hair, skin, and nails by acting as cofactors and antioxidants. Antioxidants scavenge free radicals, unstable molecules that can damage cells and tissue and are linked to accelerated aging.

Cofactors are nutrients that help enzymes do their specialized job in the body. They can support healthy skin, hair, and nails by helping form protein structures, especially collagen and keratin, the structural proteins responsible for elasticity and strength.

As a result, supplementing with these nutrients could support the appearance of hair, skin, and nails, especially since free radical production goes up and collagen production goes down with age.  Here are some of the most essential vitamins and minerals to keep in mind.

Vitamin C

Vitamin C is a water-soluble vitamin found in foods like citrus fruits, tomatoes, and broccoli but can also be taken as a dietary supplement. You can’t make vitamin C, so it has to come from your diet.

Among its many functions, vitamin C is a powerful antioxidant that can help to protect your cells from damage from things like cigarette smoke or exposure to UV radiation from the sun.  Your skin also contains high concentrations of vitamin C.

Vitamin C is also needed to make collagen. Since wrinkle formation is linked to the loss and breakdown of collagen, vitamin C could help minimize the appearance of wrinkles and maintain healthy skin. ⁸

Studies also show that skin health is associated with fruit and veggies intake. While the reasons are multi-factorial, and there are so many vital nutrients found in fresh produce, vitamin C is closely aligned with fruit and veggie intake because it’s found in high amounts in these foods.⁸

A study examining National Health and Nutrition Examination Survey (NHANES) data found that higher vitamin C intake was associated with a lower likelihood of wrinkled appearance and dry skin in more than 4000 women.

Vitamin C could also support healthy hair by acting as an antioxidant and because it’s needed for iron absorption. Lower iron levels can lead to thin or dull hair, so vitamin C could play a role in maintaining healthy hair by aiding in iron absorption.

Zinc

Zinc is a mineral found in foods like oysters, beef, and pumpkin seeds. Zinc is needed for many functions in your body, including the protection of cells from oxidative stress, immune function, and support of skin elasticity and firmness. Like vitamin C, you need to get it from your diet because your body can’t produce it on its own. Because of these positive health benefits, Zinc is especially helpful for beauty-related products. Six percent of the total body zinc is found in the skin, and research suggests that lower zinc levels are linked to skin issues.

Zinc is also needed for the health of hair follicles and may help with hair structure, such as volume or luminosity. One study showed that taking a supplement could help reduce the thinning of hair, specifically for those with lower zinc levels.

CoQ10

CoQ10 is found in every cell in your body, but levels decline with age. One study found that after twelve weeks of CoQ10 supplementation, participants had reduced signs of aging, including fewer wrinkles.

Similarly, another randomized control trial that combined CoQ10 with collagen supplementation showed improved skin density, fewer wrinkles in the eye area, lower total wrinkle score, and improved skin smoothness.