The Best Beauty Supplements for Your Daily Regimen
By Dr. Taz Bhatia MD
With so many beauty products to choose from, it can be difficult to figure out what is best for you. Every woman has a unique chemistry, and no beauty regimen can be one-size-fits-all. That said, there are some common supplements that most women can include in their daily routine to help boost the glow and brilliance of hair and skin. Here are my favorites:
For thick, luxurious hair, strong nails and glowing skin: Biotin and Evening Primrose Oil
If you are struggling with hair loss or brittle nails, you may be experiencing a biotin deficiency. One of the B vitamins, biotin helps thicken and add shine to your hair and strengthen nails. Biotin has also been shown to relieve red, scaly skin rashes. I recommend that you take 2,500 mcg per day. Gamma-linolenic acid (GLA) is a fat that helps to promote vibrant, healthy skin, hair, and nails and it’s hard to get from the foods in your diet. You can get the GLA your skin needs in evening primrose oil. Take 500 mg twice a day.
To soothe breakouts and rosacea: Probiotics
Probiotics (healthy bacteria) are known to improve and maintain a healthy digestive system, but now it’s believed that this supplement can help heal acne and rosacea by balancing out what is called the gut-brain-skin axis, according to the American Academy of Dermatology. Both of these skin conditions are linked to inflammation, which probiotics reduce, and studies show that taking a supplement can also help to reduce skin flare-ups. Look for a probiotic that has five to six strains of bacteria and at least 20 billion CFU (colony-forming units) and take one each morning with breakfast.
To reduce wrinkles and plump sagging skin: Collagen
This tasteless powder can be added to smoothies or mixed in your morning tea or coffee. Collagen is a unique combination of amino acids that make up your body’s supportive tissues including those in your bones, tendons, ligaments, cartilage, skin, hair and nails. In our mid-twenties we start to lose collagen, which can lead to an increase in wrinkles and loose skin. Take two rounded tablespoons in the morning to smooth and tighten your skin. Bonus: collagen can also help strengthen easily breakable and lackluster hair.
To tighten pores: Bentonite Clay Mask
I like to use a natural clay mask made from bentonite clay to tighten up my pores. Clay draws out water and oil from your skin, which helps to cleanse, detoxify and shrink your pores. You can overdo these clay masks, which can become irritating and dry out your skin, so limit the masks to once or twice a month.
For your dark eye circles and red eyes: Melatonin and Topical Vitamin K
So, this one isn’t directly tied to your skin—but truly, lack of sleep is one of the best worst ways to add years to your face. When you don’t get the 7-9 hours of sleep you need each night, the blood vessels inside and underneath your eyes dilate and leave you with red eyes and those unmistakable raccoon-like circles under your eyes. Melatonin can help you sleep better, and topical vitamin K is an antioxidant that helps to improves circulation, which reduces the appearance of dark circles under your eyes.