In the pursuit of achieving a flawless skin and luscious hair, we often turn to branded and expensive products for doing their magic. However, beauty begins from within. The popular belief of ‘a healthy inside makes a healthy outside’, is what truly works for your skin and hair’s overall growth.
The nutrients you provide your body directly influence your skin’s radiance and your hair’s strength. Among these range of nutrients, certain vitamins and compounds are especially crucial in nurturing your natural beauty. Let’s explore five of the most essential ones — Vitamin C, Vitamin E, Collagen, Biotin, and Omega-3 and how they contribute to glowing skin and healthy hair.
To promote and achieve a supple glowing skin, consider these five popular and essential nutrients which play a crucial role in maintaining skin health, including collagen production, reducing inflammation, and protecting against the exposed environmental damage.
Top 5 Essential Vitamins for Skin & Hair:
1. Vitamin C:
A powerful antioxidant, and one of the most important nutrients for human beings- Vitamin C is crucial for collagen production, which is the supplement responsible for promoting skin elasticity and firmness. It also helps protect the skin from sun exposure and reduces hyperpigmentation, leading to a brighter complexion.
Sources:
- Citrus fruits – oranges, berries, lemons, kiwi
- Strawberries and guavas
- Bell peppers and broccoli
- Supplements (available through tablets, powders, or topical serums)
2. Vitamin E:
Another powerful nutrient and antioxidant, Vitamin E helps protect skin cells from damage caused by free radicals. It also plays a role in skin hydration and can considerably control the inflammation, potentially improving skin conditions like acne and psoriasis.
Sources:
- Almonds, sunflower seeds, and hazelnuts
- Avocados and spinach
- Wheat germ and olive oil
- Vitamin E capsules and topical oils
3. Collagen:
Hailed as the ‘youth protein’, this is the most abundant protein found in the human body. It also forms a major component of your skin, hair, and nails. It maintains skin elasticity, plumpness, and hydration.
As the age increases, the collagen production in the body tends to decrease, leading to wrinkles and sagging skin. Collagen supplements can help improve skin elasticity, firmness, and hydration, making skin appear more youthful and radiant. Hydrolyzed collagen supplements get absorbed quickly and tend to deliver visible skin and hair improvements in as little as 4 weeks.
Sources:
- Bone broth, fish skin, and chicken cartilage (non-vegetarian)
- Collagen peptides in powdered or liquid form
- Vitamin C (aids collagen synthesis)
- Collagen powder (vegetarian)
4. Omega-3 Fatty Acids:
One of the most important nutrients a body needs is the consumption of omega-3 fatty acid, known as the ‘hydration hero’. These essential fats help maintain the skin’s fat (lipid) barrier, keeping it hydrated and plump. They also have anti-inflammatory properties, which can be beneficial for conditions like acne and eczema. For hair, they nourish the hair follicles, reduce dryness, and stimulate healthy growth.
Sources:
- Eggs (especially yolks) and dairy
- Nuts and seeds (almonds, walnuts)
- Sweet potatoes and spinach
- Flaxseeds are a rich of Omega-3 fatty acids
- Omega-3 Fish oil capsules
5. Biotin:
Also termed as Vitamin B7, it is often hailed as the go-to vitamin for hair health. Biotin is important for healthy skin, hair, and nails overall. It supports keratin production and helps strengthen hair follicles, preventing hair fall and promoting thickness. It also plays an important role in cell growth and repair, contributing to a healthy and glowing complexion.
A deficiency in Biotin as a nutrient can lead to hair thinning, brittle nails, and dry flaky skin.
Sources:
- Fatty fish – salmon, mackerel, and sardines
- Flaxseeds, chia seeds, and walnuts
- Fish oil or flaxseed oil supplements
- Biotin Gummies/tablets/powder
In addition to these, other helpful nutritional supplements that one must incorporate in their daily diet include:
- Vitamin A: Important for cell turnover, string eyesight and skin repair.
- Vitamin D: It is known to improve acne conditions and promote healthy cellular growth and repair.
- Zinc: A vital mineral for skin repair, healthy and non-brittle nails and inflammation control.
- Hyaluronic Acid: Helps to retain moisture in the skin’s epidermal layer, keeping it hydrated and plump.
- Probiotics: Help balance the gut microbiome, which can positively impact skin health and reduce inflammation.
By adding these vital nutrients into your daily routine, along with a healthy diet and disciplined skincare regime, you can support your skin’s overall health and promote a radiant, glowing complexion. While topical skincare has its place, true transformation happens from the inside out. Incorporating these five essential nutrients into your daily routine — Vitamin C, Vitamin E, Collagen, Biotin, and Omega-3 can drastically improve the texture, tone, and overall health of your skin and hair. It helps to naturally achieve the targets without relying solely on cosmetics.
Tip: Always consult a healthcare provider before starting new supplements to determine what works best for your specific needs.
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