A balanced diet can help give your body most of the nutrients it needs to stay healthy. But if you sometimes find your nails brittle, your hair dry and your skin dull it could mean you’re not getting enough of certain key vitamins and minerals. Eating the right foods is so important to maintaining good health but if you think you could do with boosting your skin, nails and hair, a beauty supplement can help.
Here’s our round up of some of the key vitamins and minerals you can get through supplements to boost your natural levels:
For healthy hair, biotin (also known as vitamin B7) can help1. Research has shown it can support the hair’s appearance and diminish unruly tangles over time. You only need a small amount of biotin a day – 30mg – and should be able to get all you need from foods such as eggs, avocados and sweet potatoes2.
Zinc can help to keep your hair healthy3. The mineral is found in foods such as brown bread, cheese, meat and wheatgerm and while it is recommended men get 9.5mg a day, women are advised to have slightly less at 7mg4.
The antioxidant properties of vitamin C – and the part it plays in collagen formation – makes it a key component for healthy skin. As we get older vitamin C in our skin depletes so topping up levels can help improve its appearance5.
Vitamin C can be found in oranges, strawberries, broccoli and peppers. But as it can’t be stored in the body - as the body cannot produce it and it dissolves in water and passes out in our urine - adults need to make sure they’re getting 80mg each day6.
The skin is not only the body’s largest organ but it is also the first line of defence against the elements. That’s why vitamin E is so important to skin health, as not only is it a highly efficient antioxidant but it can also help protect against damage from UV rays7.
The vitamin can be found in foods including nuts, seeds and wheatgerm. And we need to ensure we’re getting 12mg a day8.