(4-5 min read)
What Are the Best Supplements for Skin, Hair and Nails?
The beauty industry is thriving, with South Africa’s cosmetics and personal care market valued at over R52.92 billion and it is easy to understand why- looking and feeling our best not only boosts confidence but also allows us to express individuality and creativity. At the same time, safeguarding skin against environmental stressors like UV radiation and pollution has become a top priority.
More than just aesthetics, the condition of our skin, hair, and nails often reflects our overall wellbeing. While topical products can enhance appearance, true resilience and radiance are built from within. Essential nutrients play a vital role in collagen production, antioxidant defense, and maintaining healthy hydration levels, helping to support beauty at its foundation [1].
What Influences Skin, Hair, and Nail Health?
The condition of our skin, hair, and nails is influenced by many factors, including hormonal changes, oxidative stress, natural aging, and nutritional status.
Hormonal Imbalances
Balanced hormones help maintain an even skin tone, clear complexion, and firm, elastic skin. When imbalances occur, a range of issues can arise:
- Hyperpigmentation: Excess melanin production can cause dark patches, especially on the face.
- Premature Aging: Lower estrogen levels reduce collagen and elastin, leading to fine lines, wrinkles, and loss of skin firmness.
- Acne Flare-ups: Increased androgen activity stimulates oil production, which can clog pores and trigger breakouts.
- Inflammation: Hormonal shifts can worsen inflammatory conditions like dermatitis, causing redness, rashes, and irritation.
Oxidative Stress and Aging
Free radicals generated by pollution, UV exposure, and everyday metabolic processes contribute to oxidative stress, which accelerates visible aging. This stress damages skin cells, breaks down collagen, and reduces elasticity, leading to sagging, wrinkles, and dullness over time. Natural aging further compounds these effects, as the body’s ability to produce collagen and repair cellular damage gradually declines.
Nutritional Deficiencies
Dietary imbalances can also impact resilience and appearance. Insufficient intake of nutritional foods and dehydration may leave skin dry and lacklustre and nails that are brittle or peeling. Visible nail changes such as ridges or fragility can be outward signs of poor nutrition.
What Can I Do to Have Healthy Skin, Hair, and Nails?
Everyday Habits
Protecting your skin starts with everyday habits. Sun protection is one of the most important steps, as years of UV exposure can lead to wrinkles, dark spots, and an increased risk of skin cancer. Don’t smoke. Smoking is another major factor—it accelerates aging by reducing blood flow, depleting oxygen and nutrients, and contributing to fine lines and dull-looking skin. Gentle care also matters: avoid harsh soaps, cleanse lightly, and moisturize regularly to keep your skin barrier strong.
Exercise
Lifestyle choices play a powerful role, too. Regular exercise improves circulation, delivering oxygen and nutrients that benefit not just your skin, but your hair and nails as well.
Hydration & Nutrition
Staying well-hydrated—around eight glasses of water a day—and eating a balanced diet rich in protein, vitamins, minerals, and antioxidants form the foundation of healthy skin, hair, and nails.
However, it’s not always possible to get everything your body needs through diet alone. Modern farming practices can deplete soil minerals, and storage and transport may reduce the nutrient content of fresh food. This is where targeted nutritional supplementation can help.
What Supplements Can I Take for Skin, Hair, and Nail Health?
Research highlights the benefits of supplements that support collagen production, protect against oxidative stress, and maintain long-term skin, hair[2], and nail vitality. Here are some of our top picks:
1. Collagen (Hydrolysed Marine Collagen)
- Collagen is the primary structural protein in connective tissue, essential for maintaining skin elasticity, moisture retention, and firmness.
- Collagen production naturally declines with age, contributing to signs of skin aging.
- Supplementation with hydrolysed collagen peptides has been shown in clinical studies to support improvements in skin hydration and elasticity [3].
- Vitamin C is often included in formulations as it contributes to normal collagen formation and skin function.
2. Biotin (Vitamin B7)
- Biotin is a B-complex vitamin that contributes to the maintenance of normal skin and hair.
- Insufficient intake of biotin may lead to changes in hair and nail condition [4].
- Supplementation may support keratin structure in individuals with low biotin levels.
- Biotin is commonly used post-pregnancy to support hair health during hormonal changes.
3. Hyaluronic Acid
Hyaluronic acid is a naturally occurring glycosaminoglycan present in skin connective tissue, where it plays an important role in maintaining skin hydration by binding and retaining water molecules.
- Oral supplementation with hyaluronic acid has been studied and shown to support skin moisture levels and improve skin elasticity in clinical trials [5].
- It is commonly included alongside collagen peptides in nutritional supplements aimed at enhancing skin hydration and appearance.
4. Astaxanthin
- Astaxanthin is a naturally occurring carotenoid known for its potent antioxidant properties, which help protect cells from oxidative stress caused by environmental factors such as UV radiation.
- Antioxidants like astaxanthin support the skin’s natural defence mechanisms against free radical damage.
- Clinical research suggests that astaxanthin supplementation may contribute to the maintenance of skin elasticity, hydration, and overall skin appearance [6].
5. Zinc and Silica
- Zinc and silica are essential trace minerals involved in supporting the maintenance of normal skin, hair, and nails.
- Zinc contributes to the maintenance of normal skin and supports immune function, playing a role in tissue repair and reducing inflammation[7].
- Silica, commonly sourced from horsetail or bamboo extracts, is traditionally used to support hair and nail structure by contributing to collagen synthesis and connective tissue strength [8].
Nutritional supplements can play a supportive role in maintaining the strength and vitality of skin, hair, and nails from within but it is always best to consult a qualified healthcare professional before introducing new supplements—particularly during pregnancy, breastfeeding, or when managing existing health conditions. For individuals experiencing hair loss, a proper evaluation that includes medical history, dietary assessment, and physical examination can help identify possible nutrient deficiencies. Laboratory testing may be advised if specific risk factors are present, though routine screening for nutritional deficiencies is generally not recommended in those without clear indicators.
Disclaimer: The information provided in this blog is intended for informational purposes only and should not be construed as medical advice. The content is based on current research and general health principles, but it is not a substitute for professional medical consultation. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition or treatment. Do not disregard professional medical advice or delay in seeking it because of something you have read in this blog. Genologix and its contributors are not liable for any actions taken based on the information provided in this blog.
Kimica Maniraj (B.Pharm)
The Genologix Team
References
- Pu SY, Huang YL, Pu CM, Kang YN, Hoang KD, Chen KH, Chen C. Effects of Oral Collagen for Skin Anti-Aging: A Systematic Review and Meta-Analysis. Nutrients. 2023 Apr 26;15(9):2080. doi: 10.3390/nu15092080. PMID: 37432180; PMCID: PMC10180699.
- Glynis A. A Double-blind, Placebo-controlled Study Evaluating the Efficacy of an Oral Supplement in Women with Self-perceived Thinning Hair. J Clin Aesthet Dermatol. 2012 Nov;5(11):28–34. PMID: 23198010; PMCID: PMC3509882.
- Bolke L, Schlippe G, Gerß J, Voss W. A Collagen Supplement Improves Skin Hydration, Elasticity, Roughness, and Density: Results of a Randomized, Placebo-Controlled, Blind Study. Nutrients. 2019 Oct 17;11(10):2494. doi: 10.3390/nu11102494. PMID: 31627309; PMCID: PMC6835901.
- Mock DM. Biotin: From Nutrition to Therapeutics. J Nutr. 2017 Aug;147(8):1487-1492. doi: 10.3945/jn.116.238956. Epub 2017 Jul 12. PMID: 28701385; PMCID: PMC5525106.
- Kawada, C., Yoshida, T., Yoshida, H. et al.Ingested hyaluronan moisturizes dry skin. Nutr J 13, 70 (2014). https://doi.org/10.1186/1475-2891-13-70
- Tominaga K, Hongo N, Karato M, Yamashita E. Cosmetic benefits of astaxanthin on humans subjects. Acta Biochim Pol. 2012;59(1):43-7. Epub 2012 Mar 17. PMID: 22428137.
- Prasad AS. Discovery of human zinc deficiency: 50 years later. J Trace Elem Med Biol. 2012 Jun;26(2-3):66-9. doi: 10.1016/j.jtemb.2012.04.004. Epub 2012 Jun 2. PMID: 22664333.
- Jugdaohsingh, Ravin. (2007). Silcon and bone health. The journal of nutrition, health & aging. 11. 99-110.