Are glowing skin and shiny hair on your list of summer beauty goals? As the saying goes, beauty begins from within. But it is also important to remember there is simply no “magic pill” that can instantly boost beauty.
However, that does not mean supplements can’t help. For example, if your diet is lacking in certain nutrients, the deficiency can show up in your hair, skin, and nails. Certain supplements can support beauty from within and address specific summertime skin, body, and hair health needs by:
Fighting the signs of aging from within*
Supplying essential nutrients that promote the synthesis of collagen and elastin for healthy skin*
Providing antioxidant activity that protects the skin from free radical damage, which keeps your skin looking younger, longer*
Nourishing the skin to keep it healthy and hydrated*
Thorne Research Inc. is a leading manufacturer of dietary supplements and Jacob Terranova has put together the below guide for the perfect nutrients to obtain and maintain the perfect summer hair, skin, and nails – along with tips for supporting whole-body health this season.
The B7 Beauty Vitamin
Although biotin has long been touted as a premier “beauty” supplement because of its key role in supporting hair, skin, and nail health, this B vitamin offers other benefits as well.* For example, a lesser-known role of biotin is that it promotes energy metabolism.* It supports the metabolism of fatty acids, amino acids, and carbohydrates – helping convert these nutrients into energy.*
Although biotin deficiency is uncommon – typically caused by a rare genetic condition – certain individuals, such as pregnant women or those with health conditions that affect nutrient absorption such as Crohn’s disease, can be at risk for a deficiency. In addition, a biotin deficiency can be the result of prolonged consumption of raw-egg whites, which contain an ingredient called avidin that binds to biotin and prevents its absorption.
Because hair loss, scaly skin, and brittle nails can be symptoms associated with biotin deficiency, it is important to either get the recommended amount through diet or supplementation to support healthy skin, hair, and nails.*
Vitamin C for Healthy Collagen*
Everyone’s favorite vitamin for immune support also plays a significant role in supporting a beauty routine because of its beneficial effects on skin cells.* Vitamin C is a key nutrient in collagen production and helps protect the skin from the effects of aging.* This vitamin also supports healthy tissue and cartilage formation, a benefit during wound healing and injury repair.*
Research shows that vitamin C, along with bioflavonoids, might protect skin cells from UVB damage (UVB rays are the sun rays responsible for producing sunburn).*1 So if your summer plans involve a lot of time outdoors and in the sun, then make sure you get adequate amounts of vitamin C through your diet and supplementation.
OPCs Pack Powerful Sun Support
OPCs – oligomeric proanthocyanidins – are plant compounds commonly found in grapes, berries, apples, red wine, chocolate, and certain tree barks, such as the French maritime pine tree.
These micronutrients pack a powerful punch when it comes to supporting our health, and with their sun-supporting benefits, OPCs are a must for any summer beauty routine.*
Research suggests OPCs support healthy skin by protecting the skin from the damaging effects of the sun and UV exposure.*2 And it’s not just sun exposure. Stresses and toxins from our modern lifestyles can cause an excess of free radicals in our bodies. Evidence suggests that OPCs promote healthy collagen by protecting collagen tissue from free radical damage.*3
A Mighty Mineral for Your Beauty Routine
Although the body only needs a small amount, the mineral zinc plays a huge role in overall health. Zinc acts as a necessary co-factor in more than 200 enzymatic reactions. While currently zinc is in the spotlight because of its immune-supportive properties, it also helps keep our skin healthy.*
Deficiencies in zinc can manifest as dry and rough skin, so it is important to make sure you get enough zinc through diet and supplementation.* In addition to supporting skin health, zinc also promotes wound healing.* When you get a cut or injury on your skin, zinc goes straight to work, helping synthesize new cells to support the impacted area.*
Getting the “Good” Fats – Omega-3 and Omega-6 Fatty Acids
A discussion about nutrition for skin and hair health isn’t complete without mentioning essential fatty acids. These good fats benefit skin and hair health in so many ways, including:
Providing protection from harmful ultraviolet rays (the same rays that ramp up the aging process in skin)*4
Minimizing dry, itchy skin by keeping the skin hydrated*5
Supporting hair health by providing essential nutrients to hair follicles*6
Because essential fatty acids also offer a variety of other benefits, including support for brain, heart, and nerve health,* Thorne has created a simple fish oil quiz to narrow down your ideal formula.
A Supplement that Supports Youthful Cellular Health*
Aging is an inevitable process – and there’s nothing like exposure to summer sun and wind to move that along. Although there is no such thing as a fountain of youth, there are steps you can take to help you feel younger, longer. Supplementing with Thorne’s ResveraCel® is one of them. This optimized formula combines nicotinamide riboside, resveratrol, quercetin, and betaine to promote healthy aging at the cellular level.*
Adding ResveraCel to your routine:
Promotes a youthful glow*
Revs up cellular energy*
Optimizes NAD+ levels (which decline naturally with aging)*
Supports the body’s key metabolic processes*
Don’t Neglect Your Gut Health
During summer months some individuals indulge too much on unhealthy foods or alcoholic beverages during vacations and family gatherings. Backyard BBQs, frozen desserts to cool you down, and summer cocktails are great things to enjoy in the summertime, but they are also hard on your gut health and can lead to occasional GI upset and the uncomfortable symptoms of gas, bloating, constipation, or diarrhea – symptoms that quickly put your summer fun on hold.
That’s where probiotics and digestive enzymes come into play for a summer health and beauty routine.
Let’s start with probiotics. These “good” bacteria can help keep you feeling your best and using the right type and amount of a probiotic can support your digestive health in several ways by:
Promoting immune health*
Supporting a weight management program*
Mitigating occasional GI upset, such as bloating, gas, or constipation*
Because gut health needs are different, Thorne has created a simple probiotic quiz to help you find your ideal formula.
And what about digestive enzymes? While probiotics support your gut with the use of beneficial bacteria, digestive enzymes are specific compounds that facilitate the body’s digestion of food and absorption of important nutrients. Although the body naturally makes digestive enzymes on its own, certain conditions or deficiencies can cause an imbalance that can often lead to heartburn, indigestion, gas, bloating, diarrhea, and constipation. In addition, the healthy bacteria that live in your gut can become unbalanced from chronic exposure to undigested food.
Thorne offers a wide variety of high-quality digestive enzyme supplements that suit many needs and preferences. For example, if you need help digesting proteins, look for a product with protease activity. If it’s digesting fatty foods you need help with, then look for lipase activity. Learn here about enzymes and their role in digestive health, and also try our digestive enzyme quiz to see what formula is right for you.
Final Summer Health Tip: Stay Hydrated
Finally, Thorne’s last, but certainly not least, summer beauty and health advice is to stay hydrated. It’s one of the single most important steps to look and feel your absolute best this summer. Remember, your skin is nearly 30-percent water. If your body is even somewhat dehydrated, then your skin will feel the effects. As summer temperatures increase, so does your risk for becoming dehydrated. Follow these tips to help you stay cool, hydrated, and healthy this summer season.
For more information on supplements and health tips, please visit www.thorne.com.
Gęgotek A, Jarocka-Karpowicz I, Skrzydlewska E. Cytoprotective effect of ascorbic acid and rutin against oxidative changes in the proteome of skin fibroblasts cultured in a three-dimensional system. Nutrients 2020;12(4):1074. Published 2020 Apr 13. doi:10.3390/nu12041074
Saliou C, Rimbach G, Moini H, et al. Solar ultraviolet-induced erythema in human skin and nuclear factor-kappa-B-dependent gene expression in keratinocytes are modulated by a French maritime pine bark extract. Free Radic Biol Med 2001;30:154-160.
Nuttall S, Kendall M, Bombardelli E, Morazzoni P. An evaluation of the antioxidant activity of a standardized grape seed extract – Leucoselect. J Clin Pharm Ther 1998;23(5):385-389.
Pilkington S, Watson R, Nicolaou A, Rhodes L. Omega-3 polyunsaturated fatty acids: photoprotective macronutrients. Exp Dermatol 2011;20(7):537-543.
Kawamura A, Ooyama K, Kojima K, et al. Dietary supplementation of gamma-linolenic acid improves skin parameters in subjects with dry skin and mild atopic dermatitis. J Oleo Sci 2011;60(12):597-607.
Ablon G. A 3-month, randomized, double-blind, placebo-controlled study evaluating the ability of an extra-strength marine protein supplement to promote hair growth and decrease shedding in women with self-perceived thinning hair. Dermatol Res Pract 2015;2015:841570. doi:10.1155/2015/841570