Supplements for a beauty routine boost.

Beauty Boost? We take a look at some of the best beauty supplements and nutrients for hair, skin and nails

The beauty industry is huge and more vitamins and beauty supplements than ever are landing on our shop shelves. How to navigate the minefield? Which beauty supplements and vitamins work? And of course which are best for me. beauty supplements such as Hair, Skin and Nail supplements are made of the right nutrients that are beneficial for our bodies to effectively produce the right ‘structural’ proteins such as collagen and keratin. It is also important to look at absorption, the key to a good supplement.

1. Key nutrients for producing Collagen
   • Vitamin C
   • Essential Fatty Acids
   • Zinc
   • Hyaluronic Acid
2. Negative Factors Affecting Our Hair, Skin and Nails
   • smoking
   • high sugar diet
   • UV radiation
   • Low protein

Photo by Brooke Larke

Key nutrients for producing Collagen

Collagen is the most abundant protein in our body, comprising around 25-35% of the body’s protein. Collagen gives skin its integrity and elasticity, with its production reducing with age. The main amino acid in collagen production is glycine, found in animal protein, egg, fish, nuts and seeds.

Pre-formed Collagen

Beauty supplements now come in pre-formed collagen from foods such as organic bone broth and supplements containing marine collagen (sourced from fish).

Marine Collagen

Marine collagen, or the well-researched peptan form, mainly consists of type I collagen, which displays high resemblance with human collagen and is easily absorbed through the gut wall.[I]

Some studies have shown that collagen supplementation, especially one that is rich in type 1 collagen peptides, can improve skin elasticity, moisture,[ii] and potentially the appearance of wrinkles too.[iii]

Bare Biology skinful pure marine collagen

Refresh your skin’s collagen levels with our neutral tasting, super-fine powder that dissolves without trace in coffee and drinks. No added ingredients. Made from MSC certified sustainably sourced, wild Norwegian cod skin.

With 5g of type I collagen, found in skin, hair, nails, muscles, joints and organs, a spoon a day supports the decline in natural collagen production from age 25 onwards. Unflavoured with no added ingredients, it’s super pure and easy to digest. One pot lasts 2 months.

Bare biology recommends 5g (or 5000mg) a day, which is roughly a dessertspoon or three teaspoons. Some brands say you need at least 10g a day but our customers have reported benefits with 5g a day, which means a pot will last you 2 months. Just add it to coffee or a smoothie. Skinful isn’t damaged by heat and you’ll find lots of recipes on our site to try.

VITAMIN C

Vitamin C is important for collagen synthesis, increasing production by acting as a cofactor for hydroxylase enzymes which produce collagen.[iv],[v] Vitamin C is also a powerful antioxidant.[vi] and which can prevent and protect against UV damage, [vii]

ESSENTIAL FATTY ACIDS

Essential fats such as omega-3 and omega-6 are natural components of our cells and tissues such as skin, and are important as a structural component. A balance of these essential fats help the body with cell repair and fighting free radicals. Dietary sources include oily fish (such as salmon, mackerel, anchovies, sardines, and herring), chia seeds, flaxseeds, walnuts, and avocados. Low intakes of these foods can be associated with skin dryness [viii] [viiii]. The omega-6 Gamma Linolenic Acid (GLA) contributes to the maintenance of the normal structure, elasticity and appearance of the skin. It is not as easy to get from diet alone and supplementation may be beneficial for people who would like to improve their skin health. [x],[xi] . In supplements, GLA is sourced from evening primrose or Starflower oil.

ZINC

Zinc can support skin and hair integrity by strengthening the skin’s protective layer and is a cofactor for collagen synthesis.[xv].[xii] Sometimes referred to as a ‘mineral antioxidant’, due to its ability to reduce inflammation and encourage healing.[xiii] Zinc supports our immune system, therefore aiding the body to deal with allergic type skin conditions, such as eczema, acne and acne rosacea.[xiv] Zinc naturally comes from meat, shellfish, beans and pulses, and nuts and seeds.

HYALURONIC ACID

You may be lacking hyaluronic acid if you suffer from dry skin. It is a viscous substance found in different types of connective tissue, like skin and cartilage. It is also found in synovial fluid, helping to lubricate joints and reduce friction. In the skin, hyaluronic acid has a vital protective role in providing hydration.[xvi]It is located in the epidermis (the outermost layer of skin), which is involved in water regulation, controlling the amount of water released from the body. Supplementation of hyaluronic acid may reduce the appearance of wrinkles, and contribute to skin lustre and suppleness.[xvii]

BEAUTY COMPLEX MULTI’s

Pure Encapsulations Hair/Skin/Nails Ultra

Negative Factors affecting our Hair, Skin and Nails

Factors such as smoking, high sugar diet and UV radiation can affect collagen production, as well as potentially damaging collagen.

Low protein intake can also have significant impact on collagen synthesis, and therefore overall skin health

Additionally, factors such as stress and smoking can actively deplete vitamin C levels, increasing requirements further.

With reduced fruit and vegetable intake in western diet, vitamin C intake can often be lacking.

Upon prolonged exposure to sunlight, which can otherwise have a direct impact on skin health by promoting the breakdown of collagen.

REFERENCES

• [i] De Luca C et al. Skin Antiaging and Systemic Redox Effects of Supplementation with Marine Collagen Peptides and Plant-Derived Antioxidants: A Single-Blind Case-Control Clinical Study. Oxid Med Cell Longev. 2016;2016:4389410.
• [ii] Inoue N, Sugihara F, Wang X. Ingestion of bioactive collagen hydrolysates enhance facial skin moisture and elasticity and reduce facial ageing signs in a randomised double-blind placebo-controlled clinical study. J Sci Food Agric. 2016;96(12):4077-81.
• [iii] Inoue N, Sugihara F, Wang X. Ingestion of bioactive collagen hydrolysates enhance facial skin moisture and elasticity and reduce facial ageing signs in a randomised double-blind placebo-controlled clinical study. J Sci Food Agric. 2016;96(12):4077-81.
• [iv] Murad et al Proc.Natl.Acad.Sci.USA 78(5)
• [v] Boyera et al. Effect of vitamin C and its derivatives on collagen synthesis and cross-linking by normal human fibroblasts. Int J Cosmet Sci. 1998; 20 (3): 151-8.
• [vi] Bender, D.A. (2011) Water-soluble vitamins. In: Geissler, C. and Powers, H. Human Nutrition. 12th edn. Elsevier, Edinburgh, pp199-224.
• [vii] Jariashvili K et al. UV Damage of Collagen: Insights from Model Collagen Peptides. Biopolymers. 2012;97(3):189-198.
• [viii] Bjørnboe et al. Effect of n-3 fatty acid supplement to patients with atopic dermatitis. J Intern Med Suppl. 1989; 225: 233-6.
• [ix] Mayser, P., Grimm, H., Grimminger,F., n-3 fatty acids in psoriasis. British Journal of Nutrition 2002; 87 Suppl 1: S77-82.
• [x] Landi G. Oral administration of borage oil in atopic dermatitis. J Appl Cosmetology 1993;11:115–20.
• [xi] Henz, Jablonska, et al (1999), Double-blind, multicentre analysis of the efficacy of borage oil in patients with atopic eczema. British Journal of Dermatology, 140: 685–688.
• [xii] Rostan EF et al. Evidence supporting zinc as an important antioxidant for skin., Int J Dermatol. 2002;41(9):606-11
• [xiii] Schwartz et al. Zinc and Skin Health: Overview of Physiology and Pharmacology. Dermatologic Surgery. 2005; 31: 837-47.
• [xiv] Gupta M et al. Zinc therapy in dermatology: a review. Dermatol Res Pract. 2014;2014:709152.
• [xv] Boyera et al. Effect of vitamin C and its derivatives on collagen synthesis and cross-linking by normal human fibroblasts. Int J Cosmet Sci. 1998; 20 (3): 151-8.
• [xvi] Oe M, et al. Oral hyaluronan relieves knee pain: a review. Nutrition Journal. 2015;15:11.
• [xvii] Oe M, et al O. Oral hyaluronan relieves wrinkles: a double-blinded, placebo-controlled study over a 12-week period. Clin Cosmet Investig Dermatol. 2017;10:267-273.
• [xviii] Kawada C, et al. Ingested hyaluronan moisturizes dry skin. Nutrition Journal. 2014;13:70.