Confession time: it took me 28 years and nearly a decade into my career as a beauty journalist to actually be good at sticking to taking beauty supplements. Now, two years into my routine, my skin, hair and nails are thriving better than they have before. And given that I began my journey mid-pandemic I have been impressed by how well they truly work.
For me, the quality of my hair, skin and nails has to be the jumping-off point for any fun trends and styles I try so supplements ensure that I’m including all the vitamins and minerals that I need for the best baseline for my beauty obsession. However, the world of supplements is so oversaturated and as a consumer, it is daunting trying to figure out what works, what’s marketing fluff and what you need.
The first thing to note is that no one actually needs supplements. They aren’t the key to health and if they were you wouldn’t be able to buy them over the counter or at your favourite beauty retailer. But that doesn’t diminish the impact that they can have and the way they can improve your hair, skin and nails. The standout ingredients in supplements for each of these vary so it’s important to know what to look out for. “Zinc helps to support hair growth and increase the overall health of the hair,” says Lauren Dewsbury, senior research scientist at Vida Glow. “Evidence for biotin suggests that it can promote hair strength and thickness whilst helping with hair follicle health. Interestingly, one study reported more than 38% of healthy women complaining of hair loss had a biotin deficiency. A standout ingredient is organic pea sprout active anagain.”
While zinc and biotin also aid with healthy nail growth, the ingredients to look out for with skin are a little different. “Antioxidants are excellent for illuminating tired, dull skin,” notes Dewsbury. “Vitamin C is a great choice and is also important for collagen production, so it provides a two-pronged benefit. And then Omega-3 fatty acids are vital for healthy skin function, particularly the skin barrier. They also have an anti-inflammatory effect and can help to soothe skin inflammation.”
Many supplements will aim to tackle multiple areas at once and can often have a slight overlap in ingredients, which is something to be aware of but depending on what it is, a small amount won’t have an adverse effect. “The risk depends on the ingredient itself and how much of it you are taking daily. Some ingredients like vitamin C and B-vitamins are water-soluble meaning they will simply be excreted by the body if we consume too much. In contrast, other actives like selenium or vitamin A can cause toxicity if consumed in large doses for long periods,” warns Dewsbury. “It’s important to take your supplements as recommended. If you are taking multiple products, I would recommend cross-checking ingredients to ensure you aren’t exceeding the recommended daily intake.”
The final thing that I have always found hard because I’m impatient when it comes to beauty is that you need to give your supplements time to work. I always give supplements at least a month to work, and if it’s a hair focussed one, I give it three months to see tangible growth. Something at Dewsbury and I align on. “While benefits are visible at 4 weeks, results truly begin to optimise between the 8 – 12-week mark,” she says. “Consistency is key and best results take time.”
So, without further delay, here are the beauty supplements that I wholeheartedly recommend…
