Our simple guide on how the ‘Eat Your Skincare’ trend benefits more than just your appearance …
There comes a stage when topical skincare can only do so much, so before I considered any more invasive measures, I decided to look inwards and deep-dive into the supplements that can potentially improve our skin from the inside out.
While nothing can beat a good night’s sleep, exercise, plenty of water and a healthy diet to give skin a natural glow, I have tried and tested this select list of supplements to see if they might result in plumper skin, stronger nails and shinier hair. Personally, I have found that adding these favourites into my daily routine not only helps to smooth out my complexion, but can also contribute to overall health.
Biotin
While we should be able to get most of our nutritional needs from our diet alone, there are a couple of vitamins that can be worth supplementing. If you are vegan or vegetarian, vitamin B12 is the main one to look out for. Vitamin B deficiency can lead to drier skin or even dermatitis, along with comprising the skin barrier. In addition to supporting your immune system, it also promotes the growth of skin cells which leads to a more rejuvenated looking complexion. Biotin is the natural source of vitamin B7 (found in foods including eggs, bananas and milk) and is recommended for maintaining healthy-looking hair, skin and nails. It can also help boost energy levels, so it’s beneficial to add into your routine for those mid-afternoon slumps.
Biotin tablets, €14.99, at HealthSpan.
Vitamin D
Irish people tend to be deficient in Vitamin D, especially in the winter, and it’s vital for keeping bones, teeth and muscles strong and healthy. If you feel like your complexion is permanently dull-looking, it can help to repair and regenerate skin cells. The best route is to up your intake of foods high in vitamin D such as oily fish, eggs, milk and cereals, plus ensure you have moderate sunlight exposure every day. The HSE advise that between October and early March, sunlight is not strong enough to make vitamin D, however, so a supplement is key. If you’re not sure where to start, a good multivitamin, along with biotin and folic acid, can also give your complexion a boost.
Viridian liquid vitamin D3, €22.15, at Nourish.
Beauty Sleep
Unfortunately, there is no luxurious cream or expensive serum that can compete with a good night’s sleep. Eight hours of uninterrupted slumber is sometimes all you need to get your skin looking fresh again. A massive part of getting proper rest is being able to relax and switch off at the end of the day, which many of us struggle with. These tablets combine lavender and chamomile, along with three different types of magnesium, to help soothe and calm your nervous system to aid sleep.
PM+ lavender + chamomile formula, €29.99, at JS Health.
Collagen Powder
Collagen supplements have been on the scene for a while now and while I was admittedly sceptical about how much difference they could make, I was soon convinced after seeing how fast my nails grew and how my joints stopped sounding like musical instruments every time I stood up! Collagen is the main component of connective tissues, and serves to provide everything from structure and support to bones, tendons, muscles and skin. As we age, our body produces less of it which results in sagging skin and more visible wrinkles.
Not all collagen products are created equal, however, so you should be selective when choosing a supplement to invest in. This option from Swedish Nutra ticked all the boxes I was looking for. It comes in powder form (there is also a liquid version) and is hydrolysed into compound peptides to make it easier for the body to absorb. It also has a great price to collagen ratio with each serving containing 10,000 mgs of marine collagen types one and three. The powder is unflavoured, so it can easily be mixed in with any drinks or protein shakes. I saw results immediately with my nails and joints, then after a couple of months of daily use I found my skin looked more supple.
Marine collagen powder, from €23.96 at Swedish Nutra.
Hyaluronic Acid
You’ve more than likely been applying hyaluronic acid via your moisturiser regularly for a while now – it’s a great natural hydrator. I started doing daily shots of liquid hyaluronic acid and I love the results. The main difference is how much more hydrated my skin looks, with other benefits including improving dry eyes and reducing the appearance of fine lines, especially under the eyes. If you’re looking for a hassle-free way to get all of the benefits of collagen and hyaluronic acid together, along with a dose of biotin and phytoceramides, Revive Active’s Beauty Complex handy sachets contain both.
Swedish Nutra Hyaluronic Acid, €19.46, at Meaghers Pharmacy.
