Best Supplements and Nutrients for Glowing Skin and Hair

Have you ever wondered what supplements can improve your skin and hair? Your skin reflects what is going on inside your body, especially nutrient status and gut health.

Skin and hair are part of the integumentary system. As they are connected, many nutrients and supplements will benefit both. The gut and gut flora also play a vital role in your skin and hair health because:

• The gut flora influences the absorption of certain nutrients in the digestive system. 
• The gut houses most of the immune system, which influences the skin
• The gut flora influences skin microbes, which influence skin health
• Factors that affect the gut barrier, such as nutrient deficiencies, also tend to influence the skin barrier

To attain glowing skin and hair, we must address concerns inside and out. Many nutrients play an essential role in how our skin functions. We will explore these nutrients and how supplementation can benefit your skin from within. Whether you want to address skin aging, sagging, dryness, acne, or hair dullness, we will discuss your options below. 

1. Collagen Peptides

Collagen is the most abundant protein in our bodies. It is found in muscles, bones, skin, blood vessels, the digestive system, and tendons. Collagen helps give our skin strength and elasticity and is vital to slow down skin aging, as collagen production decreases with age. 

Hydrolyzed collagen can significantly improve skin elasticity, hydration, roughness, and collagen density, slowing skin aging. The effects are more significant with long-term use (>8 weeks). 

Multiple collagen sources are available, the most common being bovine and marine collagen. Evidence shows that using marine collagen in combination with other supplements can improve hair growth. Although marine collagen is widely used, it lacks the essential collagen III that is vital for skin, bones, and gut health. 

Bovine collagen contains essential collagen peptides I and III, along with crucial amino acids. Although it is not a complete protein (with all essential amino acids), daily consumption of bovine collagen increases collagen density and skin firmness after 12 weeks. In addition to skin benefits, in an open-label study, 2.5g of bovine collagen resulted in a reduction of nail brittleness and an improvement in nail and hair growth.

2. Vitamin C 

Vitamin C, or L-ascorbic acid, is essential for collagen production in the skin and is a cofactor for collagen stability. As you may know, a severe deficiency in vitamin C can lead to scurvy and poor wound healing, suggesting a connection with skin.

Vitamin C is commonly used as a topical product to provide antioxidants for the skin barrier. Although oral vitamin C is less widely used to improve skin health, there is evidence that supplemental vitamin C can offer this benefit. We naturally have high amounts of vitamin C in our epidermis, and older and sun-damaged skin has lower levels of vitamin C. Due to its relationship with collagen stability, vitamin C is also vital for wound healing.

Vitamin C is essential for the uptake of iron. Iron deficiency is a common cause of hair loss, and therefore, adequate vitamin C intake can improve hair loss due to deficiency. If you have a deficiency in iron, please discuss it with your doctor before supplementation. 

3. Vitamins A and D 

Vitamin D is absorbed through the skin and gut. Severe vitamin D deficiency can result in sparse body hair and total body hair loss. Oral supplementation is crucial when we don’t get enough vitamin D through sunlight. 

Vitamin D is known for its immune-balancing properties and role in skin proliferation. But, most people don’t know that vitamin D also helps with hair growth and differentiation.

Vitamin A or its common metabolites, retinoic acid or retinol, work with vitamin D and other hormones to regulate gene readouts, including ones that manage the skin barrier and aging. Vitamin A like retinol and retinoic acid are regularly used in skin care products. Retinoic acid can regulate hair follicle stem cells, wound healing, and melanocyte stem cells, making it an essential anti-aging ingredient. Beta-carotene is also a common antioxidant that protects our skin and hair. 

An oral vitamin A supplement is converted into retinoic acid in the body. Compared to topical retinoic acid, topical and oral vitamin A can improve hair growth and skin elasticity. 

4. Hyaluronic Acid

Hyaluronic acid is a common topical ingredient in skin care products. Like collagen, hyaluronic acid is a naturally occurring substance in our skin that decreases with age. Oral administration of hyaluronic acid can increase hydration and skin tone after 2-8 weeks.

After 12 weeks of daily consumption of 12mg of hyaluronic acid, men and women showed improved wrinkles, water loss, and elasticity. The use of oral hyaluronic acid for anti-aging benefits is promising due to increased water preservation of the skin, decreasing skin roughness and wrinkle depth.

5. Biotin

Biotin, or B7, is a water-soluble B vitamin commonly found in foods and produced by a healthy gut flora. It can be found in legumes, nuts, whole grains, and egg yolks. It is also a common ingredient in skin and hair supplements as it is a cofactor used in many critical metabolic functions, including keratin production. Keratin is a fibrous protein that forms a key component of skin and hair.

Manufacturers add biotin to skin, hair, and nail products to address concerns such as dryness and oily and irritated skin. It also facilitates sebaceous gland functioning.

High-dose biotin supplementation may improve nail and hair health. However, most clinical trials are small and we need more studies to confirm the benefits of high-dose biotin.

6. Omega-3

Omega-3 fatty acids are a group of essential fatty acids our bodies use for many functions, including regulating an inflammatory response. They are commonly found in foods such as fish and nuts. The three primary omega-3 fatty acids are alpha-linolenic acid (ALA), DHA, and EPA. 

Omega-3 fatty acids are beneficial for hair and skin. They help regulate skin oil production and soften rough or dry skin by promoting moisture retention.

Polyunsaturated fatty acids (PUFAs) from fish oil, which can be absorbed or applied topically, are beneficial for skin aging and potentially protective against sun damage.

Overall, the intake of fish oil containing omega-3 fatty acids is a well-rounded supplement to address overall hair and skin health. 

7. Spermidine

Spermidine is a naturally occurring compound in the body that can stimulate autophagy, the process of replacing old, damaged, or abnormal cell components. The level of spermidine decreases with age; therefore, the supplementation of spermidine can potentially reduce the process of skin and hair aging. 

Spermidine promotes hair growth and shaft elongation by upregulating an epithelial stem cell related to keratin and stimulating the hair matrix. 

In addition to the hair benefits, spermidine can benefit skin health through barrier protection and skin aging. Spermidine, derived from streptococcus species living on a balanced skin flora, contributes to aging cells’ collagen and lipid synthesis. Overall, this means that a balanced skin flora can be anti-aging.

8. Bone Broth 

Bone broth is a savory liquid made by simmering bones, meat, and vegetables in water. It is known for being rich in nutrients such as collagen, gelatin, amino acids, and minerals like calcium, magnesium, and phosphorus. These nutrients are believed to support joint, gut, and skin health.

Currently, there are no specific clinical trials for bone broth, although clinical evidence exists for its various nutritional components.

Glycine and proline are two of the amino acids abundant in bone broth. Glycine is the most abundant amino acid in collagen. These amino acids are building blocks for the production of collagen and elastin within your body. Ingesting foods high in these amino acids positively affects signs of aging.

Therefore, it’s safe to assume that bone broth benefits skin and hair and has healing properties for gut health, which can positively influence overall health. Sipping bone broth is soothing and healing, making it a great addition to your daily routine. 

If you prefer powder bone broth for convenience or don’t necessarily love the flavor, Microbiome Breakthrough is a product in chocolate flavor that provides 500mg of bovine bone broth powder per serving.

9. Tremella Mushroom

Tremella, also known as snow mushrooms, are edible mushrooms typically found in tropical settings. They contain a large amount of polysaccharides, amino acids, vitamins, and minerals that can promote hair growth and skin health. 

Due to their concentration of certain polysaccharides, Tremella mushrooms can positively influence skin and hair. These polysaccharides can be used as a natural moisturizer for skin hydration and barrier repair. Oral Tremella polysaccharides can promote collagen I/III regeneration which is important for the structure of the skin to slow down skin aging.

10. Probiotics and Gut Healing Blends

The gut-skin axis demonstrates that our gut flora health directly influences our skin’s health. 

Some probiotic strains can improve skin and hair, whether with topical or oral application. A study confirmed that consumption of Lactobacillus strains directly influenced ceramide levels, which are essential in the structural integrity of the epidermal barrier and hydration. Lactobacillus strains are also effective in addressing skin aging and barrier concerns. 

In addition to its skin benefits, Lactobacillus can also affect hair growth. In animal and cell studies, Lactobacillus species increased endothelial growth factors (VEGF) and keratin growth factors (KGF) that contribute to hair growth.

A supplement that includes Lactobacillus probiotics, bovine collagen, and bone broth is a Microbiome Breakthrough. The combination of ingredients that can support your skin and hair health through your gut-skin axis.

Conclusion: 

If you’re searching for glowing skin and hair, consider what nutrients and supplements you should take. Although topical products are essential, there are many benefits to taking a product such as a Microbiome Breakthrough to enhance your skin’s collagen levels and slow down skin aging.