Everything You Need To Know About Hair, Skin And Nail Supplements

You must have been living under an aesthetically unpleasing rock if you don’t know about hair, nail and skin vitamins. Since they took the world by storm, they’ve changed the way we look at beauty, and they’ve certainly changed the way we look at the humble supplement. This exciting concept of ‘beauty from the inside out’ has undergone a speedy evolution since it first burst onto the scene, so let’s take a closer look at all things skin-care supplements. 

What are beauty supplements?

Beauty supplements are founded upon the concept of supporting beauty from within. In the same way you take regular supplements to support your body’s health and wellbeing – such as magnesium for muscle health or vitamin C for immune health – beauty supplements can provide your body with nutrients to support healthy hair, skin and nails. 

You can get supplements that target specific beauty concerns, such as skin elasticity, healthy hair,  or collagen formation, or ones that focus on certain skin-loving ingredients, like retinol. And, just like regular supplements, you can get beauty multivitamins for daily maintenance of general health and wellbeing with a twist - shiny, glowy beauty support.

How beauty vitamins work

The million dollar question is: do beauty supplements actually work? Just like regular supplements, beauty supplements support nutrient levels in the body when a person’s dietary intake might be inadequate. For example, retinol is part of the vitamin A family and is found in animal products such as meat, dairy and fish¹, and it can help support skin health and structure. If you feel you need a little support in this area, then a beauty supplement could be a good way to support your daily vitamin A intake. 

One of the biggest ingredients in the beauty world is, of course, collagen. As we age, our natural collagen production slows down, but we can support our collagen levels through gelatin-rich foods like bone broth². The body also needs vitamin C to support collagen production, which is found in dark leafy greens, berries, tomatoes, and citrus fruits³. In addition to enjoying bone broth with berries(!), you can consider a supplement that combines them. 

While it would be great to get all the above beauty nutrients (and more!) from your diet alone, this can be a challenge for some people. This is one of the benefits of taking a regular beauty supplement: to help support nutritional levels in the body or simply ensure that you’ve got your hair, skin and nail nutrients covered – a bit like your beauty insurance policy. 

Can multivitamins support skin?

Beauty multivitamins and supplements can support skin health when taken consistently. Consuming a beauty multi supports the health of skin by targeting the foundations with nutrients like vitamin A, vitamin C, niacinamide and zinc – from within. For a ‘double boost’ approach, you can take a daily beauty multi while continuing your topical skincare routine to enjoy the beauty inside and out approach. 

What to look for in a beauty multivitamin

Beauty supplements are a highly trending area, with ingredients coming in and out of fashion at a rate that rivals a fashionista’s shoe collection. However, some old favorites are timeless pieces, like vitamin C, biotin, collagen, and hyaluronic acid. Generally considered to be popular amongst hair, nail and skin vitamins, keep an eye out for them when selecting your beauty multivitamin of choice.

You can also consider a multivitamin that looks at beauty more holistically. Swisse Beauty Multivitamin Beauty Complex doesn’t just contain nutrients that support skin health, it also contains ingredients that support your general health and wellbeing. For example, vitamin B3 supports vitality and helps relieve tiredness, and turmeric is traditionally used in Western Herbal Medicine to help relieve abdominal bloating. It also contains ashwagandha, traditionally used in Ayurvedic Medicine to help the body adapt to stress. We all know how stress, tiredness, and bloating can make you feel less than your dazzling self, so this unique formulation delivers a multi-level approach to beauty by supporting your beauty inside and out.  

What vitamin is preferred for nails?

If you want healthy, strong nails, then biotin is your friend. Part of the B vitamins group (also known under the aliases of B7 and vitamin H), biotin is necessary to assist healthy nail growth⁴. It is found in some meats, egg, seeds, nuts, and fish⁵, and consuming biotin daily can make a positive difference in reducing brittle nails⁶.  

What vitamin is ideal for skin and hair? 

Some vitamins that have been shown to have a positive impact on skin and hair health with daily supplementation are biotin^7,8 to support hair health, vitamin C^9,10, and vitamin B3 (niacinamide) for skin health support¹¹. Going beyond the realm of vitamins, you can also look for minerals like zinc¹² to support skin health and silica to support connective tissue health to help keep your locks glossy and shiny. 

What combination of beauty ingredients can target all areas? 

If you’re looking to support the health of your hair, skin and nails at the same time, ingredients like biotin, marine collagen, vitamin C and hyaluronic acid have a positive impact. Combining these, such as in Swisse Beauty Marine Collagen Skin Hydration Unflavoured Powder, means each ingredient actively contributes to supporting hair, skin and nail health by:

• Collagen for helping to improve  skin hydration and elasticity^13,14
• Ingestible hyaluronic acid to help increase skin hydration 
• Vitamin C for supporting collagen formation¹⁵ and reducing free radical damage to body cells¹⁶
• Biotin for maintaining nail strength and thickness¹⁷ and supporting hair growth when a balanced diet is not possible or dietary intake is inadequate¹⁸

By combining biotin, marine collagen, hyaluronic acid and vitamin C, it’s easier to target multiple areas of hair, skin and nail health in your daily beauty routine.

The benefits of combining ingredients in hair, skin and nail supplements

Aside from being an easy way to support hair, skin and nail health at the same time, combining some ingredients can have a positive effect on how they work in the body. For example, Vitamin C has been shown to help the body use collagen, contributing to collagen production^13,15.

How long does it take for hair, skin and nail vitamins to work?

Take hair, skin and nail vitamins for a minimum of three months on average to start noticing a difference^19,20,21. Importantly, you need to use them regularly, and changes may vary from person to person. If you do want to give your beauty routine something extra, try making a beauty supplement part of your everyday skincare and wellness rituals to support you from the inside out. 

Always read the label and follow the directions for use. 

References:

1. McEldrew EP, Lopez MJ, Milstein H. Vitamin A. In: StatPearls. Treasure Island (FL): StatPearls Publishing; July 11, 2022.
2. Collagen. Harvard School of Public Health. https://www.hsph.harvard.edu/nutritionsource/collagen/ Accesses 23 June 2023
3. Abdullah M, Jamil RT, Attia FN. Vitamin C (Ascorbic Acid) [Updated 2023 May 1]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2023 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK499877/
4. Reinecke JK, Hinshaw MA. Nail health in women. Int J Womens Dermatol. 2020;6(2):73-79. Published 2020 Feb 5. doi:10.1016/j.ijwd.2020.01.006
5. https://ods.od.nih.gov/factsheets/Biotin-HealthProfessional/
6. Hochman LG, Scher RK, Meyerson MS. Brittle nails: response to daily biotin supplementation. Cutis. 1993;51(4):303-305.
7. Patel DP, Swink SM, Castelo-Soccio L. A Review of the Use of Biotin for Hair Loss. Skin Appendage Disord. 2017;3(3):166-169. doi:10.1159/000462981
8. Piraccini BM, Berardesca E, Fabbrocini G, Micali G, Tosti A. Biotin: overview of the treatment of diseases of cutaneous appendages and of hyperseborrhea. G Ital Dermatol Venereol. 2019;154(5):557-566. doi:10.23736/S0392-0488.19.06434-4
9. Sung YK, Hwang SY, Cha SY, et al. The hair growth promoting effect of ascorbic acid 2-phosphate, a long-acting Vitamin C derivative. J Dermatol Sci. 2006;41(2):150-152. doi:10.1016/j.jdermsci.2005.11.010
10. Pullar JM, Carr AC, Vissers MCM. The Roles of Vitamin C in Skin Health. Nutrients. 2017;9(8):866. Published 2017 Aug 12. doi:10.3390/nu9080866
11. Choi YH, Shin JY, Kim J, Kang NG, Lee S. Niacinamide Down-Regulates the Expression of DKK-1 and Protects Cells from Oxidative Stress in Cultured Human Dermal Papilla Cells. Clin Cosmet Investig Dermatol. 2021;14:1519-1528. Published 2021 Oct 18. doi:10.2147/CCID.S334145
12. Searle T, Ali FR, Al-Niaimi F. Zinc in dermatology. J Dermatolog Treat. 2022;33(5):2455-2458. doi:10.1080/09546634.2022.2062282
13. Evans, M., Lewis, E. D., Zakaria, N., Pelipyagina, T., & Guthrie, N. (2021). A randomized, triple-blind, placebo-controlled, parallel study to evaluate the efficacy of a freshwater marine collagen on skin wrinkles and elasticity. Journal of cosmetic dermatology, 20(3), 825–834. https://doi.org/10.1111/jocd.13676
14. Lee, M., Kim, E., Ahn, H., Son, S., & Lee, H. J. (2023). Oral intake of collagen peptide NS improves hydration, elasticity, desquamation, and wrinkling in human skin: A randomized, double-blinded, placebo-controlled study. Food & Function, 14. https://doi.org/10.1039/d2fo02958h 
15. Braun, L., & Cohen, M. Essential Herbs & Natural Supplements: Elsevier Australia. 2017. Pp. 994-1031
16. Gropper S & Smith J. Advanced Nutrition and Human Metabolism, 6th ed. Thomson Wadsworth. 2012. Pp. 3010-319
17. National Institute of Health (NIH) Monographs. US Department of Health and Human Services. 2017. Pp. 109-112
18. Kohlmeier M. Nutrient Metabolism, Academic Press, Elsevier, UK. 2006. Pp. 613-618.
19. 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;5(11):28-34.
20. 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;11(10):2494. Published 2019 Oct 17. doi:10.3390/nu11102494
21. Kim DU, Chung HC, Choi J, Sakai Y, Lee BY. Oral Intake of Low-Molecular-Weight Collagen Peptide Improves Hydration, Elasticity, and Wrinkling in Human Skin: A Randomized, Double-Blind, Placebo-Controlled Study. Nutrients. 2018;10(7):826. Published 2018 Jun 26. doi:10.3390/nu10070826