8 Ways Edible Beauty Can Lead to Healthier Hair, Skin and Nails

Zinc

Supplements will continue to work for as long as you take them. Our experts say you should begin seeing results within three to six months of consistent daily use. “Because I had acne as a young girl, zinc is one of my favorites,” says celebrity aesthetician Veronica Barton Schwartz. “This ‘trace mineral’ is found in every single cell in your body, and lessens the formation of damaging free radicals and protects skin’s lipids and fibroblasts—the cells that make collagen. It also helps with acne by regulating cell production and turnover, as it reduces the amount of natural oil your skin produces, which may prevent pores from clogging.”

One to try: PINK STORK Total Glow Gummies ($28) not only contain healthy skin cell-boosting folate, but vitamin A and zinc as well.

Omega-3s

“A vitamin-rich, healthy diet that features additional ingredients like probiotics and omega-3s is often the best way to nourish the body from the inside out,” Omaha, NE dermatologist Joel Schlessinger, MD says. “While the research is still ongoing regarding just how effective they may be, supplements for skin, hair and nails could also be an additional tool to help support overall skin health, especially if you have trouble consuming enough beneficial ingredients in your food.”

One to try: The essential fatty acids in BEAUTYbits Spirulina Algae Tablets ($120) have anti-inflammatory properties which help reduce cellular damage.

Collagen

Although the scientific research is still preliminary, there is a large body of anecdotal reports on the benefits of hydrolyzed Type 1 marine collagen for hair, skin and nails,” says hormonal nutritionist Kay Ali. “Collagen can stimulate the body’s HAS2 receptors, which are responsible for hyaluronic acid secretions, and this is one of the popularized theories for why supplementing with collagen daily supports softer and hydrated skin. Collagen peptides are also naturally high in the amino acids glycine and proline, which are used for the keratinization of hair as well.”

One to try: BeautyPie Collagen Super Powder ($100) contains marine collagen that is sustainably sourced from wild-caught cod, salmon, trout, or haddock.

Vitamin C

Schwartz says vitamin C, found in high levels in the epidermis, as well as the dermis, is one ingestible you should have in your routine no matter what: “It’s cancer-fighting antioxidant properties keep your skin healthy, which is why it’s one of the main ingredients found in anti-aging skin care. Taking a vitamin C supplement also helps stimulate the production of collagen, which keeps our skin looking firm.”

One to try: Goli Nutrition Superfruit Gummies ($19) contain more vitamin C per serving than six and a half kiwis.

Vitamin D

Often called the “sunshine vitamin,” vitamin D plays and integral role in skin protection and renewal. “Because our hair, skin and nails are external and exposed to the elements, it is important to feed and protect ourselves wherever we can,” notes celebrity aesthetician Nerida Joy. “Nourishment needs to come from our internal and external body for ultimate hydration and support. Vitamin D is my favorite because it helps with skin cell growth and repair, and it’s what I need for my own body’s support.” Healthy skin function is the name of the game, and the collagen-rich Beauty and the Broth Concentrates ($81) contain potassium, calcium and vitamin D to help aid with skin rejuvenation.

Two to try: Augustinus Bader THE SKIN ($125) supplements possess the brand’s ERC8 cell energy complex with prebiotics, probiotics and vitamin D3 to aid with skin rejuvenation.

Retinol

Currently trending are ingestible forms of retinol, including daily serums, capsules and gummies. “Retinol is simply a form of vitamin A,” says Dr. Schlessinger. “Generally, this is included in our everyday diet.” Although effective when ingested, it’s not recommended to replace your topical retinol with an ingestible option, but it can be useful as an add-on to your normal skin-care routine.

One to try: Embody Retinol Gummies ($28) are the first-ever retinol gummies that purportedly help boost skin’s cell turnover rate.

Hyaluronic Acid

“HA is a key component in the body that keeps skin hydrated and youthful looking, but it decreases with age—UV damage, smoking and pollution deplete hyaluronic acid in the skin as well,” says Dr. Schlessinger. “A study in The Journal of Agriculture and Food Chemistry shows that the absorption of high molecular weight hyaluronan through oral doses may help slow this process by giving the body more hyaluronic acid, but it’s still unclear if this ingredients makes it past the low acidity of the stomach.”

One to try: Take The Nue Co. Skin Hydrator ($45) a blend of hyaluronic acid, hydrolyzed collagen, and astaxanthin, an antioxidant that can help reduce skin discoloration—first thing in the morning to help with eczema, psoriasis, dry skin, acne and aging skin.

Biotin

Biotin, aka vitamin B7, is often touted as fundamental for the health of our hair, skin and nails. “The reason is because it helps the body use enzymes and carry nutrients,” Schwartz says. “It’s also known to stimulate keratin production in the hair and can increase the rate of follicle growth.”

One to try: The 3-D printed Fable & Mane Golden Milk Tiger Tea Hair Vitamin ($12) blends tumeric and ashwagandha with zinc, biotin and vitamin B12 to promote stronger, healthier hair with each sip.

The Derm-Approved Diet

Dr. Schlessinger shares his top picks for the best skin, hair and nails: “My favorite antioxidant is Heliocare Advanced Antioxidant Supplement with Nicotinamide ($37), which uses polypodium leucotomos extract derived from a South American fern to provide excellent free radical protection. The jane iredale Skin Accumax Dietary Supplement ($65) combines vitamins A, C and E with a phytonutrient found in cruciferous vegetables to help improve non-cystic acne. For biotin, I recommend HUM Nutrition Killer Nails ($20) and Viviscal Professional Supplements ($40). Hush & Hush SkinCapsule HYDRATE+ ($48) combines vegan-fermented hyaluronic acid with aloe vera and ceramides to potentially help provide extra hydration benefits to skin.”