In an ideal scenario, we would all be getting our nutrients, including vitamins and minerals from our diet. However, realistically speaking, it is difficult to achieve optimal levels of nutrition from food alone. The same observation applies to our skin as well. Topical products tend not to get absorbed into the deeper layers of the skin, which is where supplements come into play. The question of what works best for you depends on your ultimate goal along with a healthy lifestyle. With that being said, here is a complete rundown of supplements that are beneficial for your skin:

collagen
In skincare circles, collagen peptides are considered the Holy Grail of all supplements, and not without reason. The main protein found in the various connective tissues of the body, it is responsible for maintaining the health and structure of the skin. Dr. Sravya C Tipirneni, a Consultant Dermatologist, Cosmetologist and Trichologist at Manipal Hospitals in Bengaluru, says that collagen production declines as we age, leading to wrinkles and sagging skin. “Supplementing with collagen can help improve skin elasticity, reduce wrinkles, and promote hair growth,” she explains. Although there are a multitude of collagen creams and other skin care products available on the market, Akshay Pai, founder and CEO of evidence-based supplement brand Nutrova, believes that collagen peptides are too big to take. be absorbed through the skin and must be ingested to reach the deeper layers of the skin. “When ingested, the collagen peptides are used by our body to generate new collagen in our skin and repair damage. When it comes to hair, collagen supports the health and structure of the hair follicle, which is where hair is produced,” says Pai.

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Omega-3 fatty acids
Omega 3 fatty acids are essential fatty acids that keep skin hydrated and reduce inflammation. Omega-3 fatty acids are found naturally in fish oil or flaxseed oil, chia seeds, walnuts, salmon, and spinach, among others, but when that’s not enough, an oral supplement can work wonders. . According to Dr. Sneha Ghunawat, Director and Co-Founder of Meraki Skin Clinic, Gurugram, “Omega 3 fatty acids are essential fatty acids necessary for skin hydration and inflammation reduction. Due to their anti-inflammatory effects, they also protect the skin from sun damage and reduce acne inflammation,” she says. Anushka Suryavanshi, 29, an interior designer from Bhopal, consumes Omega-3 regularly. “Omega-3 is important for our body. Things like walnuts, avocado, flaxseeds are rich in fatty acids. These fats have helped regulate my hormones and have reduced inflammation. They have also improved the overall health of my skin and keep it plump.”

glutathione
Dr. Ghunawat, who is also a consultant dermatologist and cosmetologist, recommends glutathione for skin lightening. “Glutathione is a potent free radical scavenger and helps to lighten skin by reducing tyrosinase activity,” he explains. Oral and intravenous glutathione is popular for skin lightening. Dr. Rashmi Shetty, founder and chief dermatologist at Ra Skin and Aesthetics and wellness brand SolSkin in Mumbai and Hyderabad, feels that unlike previous generations, achieving glowing skin and beautiful hair today requires more than just following a simple lifestyle. “Today, with our hectic lifestyles, erratic sleep habits, foods with low nutritional values, and stress, the skin suffers from free radical damage and increased inflammation. A powerful antioxidant and anti-inflammatory supplement like glutathione can help fight oxidative stress. Healthier cells, with less free radical damage, will be better able to absorb the micronutrients our bodies need. Nutritional supplements with a perfectly measured dose of essential vitamins and minerals, amino acids and micronutrients help to add the necessary nutrients to our body for good skin and hair. They also work to repair and undo the damage,” says Dr. Shetty.

biotin
Today, hair loss is a problem that affects both men and women, in all age groups. Our body needs biotin to metabolize carbohydrates, fats, and amino acids, which are the building blocks of protein. Also known as vitamin H, biotin is essential for healthy hair. “Supports the production of keratin, a protein that forms the structure of the hair. Biotin supplements can help strengthen hair, prevent breakage, and promote hair growth,” says Dr. Tipirneni. A bout of severe hair loss prompted Bangalore-based Alekha Upadhyay, 33, to try a biotin supplement. It has been life changing for her. “From losing more than 100 strands of hair per day, having this dissolvable tablet for the last six months has reduced my hair loss by more than 50%,” Upadhyay exclaims. She also follows a high protein diet plan along with a regular exercise program.

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Vitamin C
Another supplement that is gaining ground is vitamin C. It is an essential part of skin health and contributes to photoprotection, decreases photodamage and helps proper wound healing. Dr. Tipirneni says: “Vitamin C is a powerful antioxidant that aids in the synthesis of collagen and protects the skin from free radicals. It can help brighten the skin, fade hyperpigmentation, and promote a more even skin tone. Additionally, vitamin C plays a role in the absorption of iron, which is necessary for healthy hair.”

But are supplements safe for everyone? Dr. Tipirneni has a word of caution. “While supplements may provide benefits, it is important to exercise caution and consider possible side effects before using them. Excessive intake through supplements can be harmful. For example, high doses of vitamin A can lead to toxicity, causing adverse effects such as hair loss, dry skin, and even liver damage,” he warns. Dr. Ghunawat agrees. “Supplements should always be taken under the guidance of an expert. The most relevant side effect to consider is hepatotoxicity. Most supplements get their benefits within 3-6 months and there is no need to take them for longer,” she says.

So which supplement should you choose? There is no one-size-fits-all approach when it comes to choosing the right supplement for you. Bhavna Anand, CEO of Cureveda, offers some quick advice. “Customers need to become more discerning when reading product labels. If you’re choosing a particular format like a gummy, consider the amount of nutrition it offers compared to a powdered mix, which can accommodate much higher actives and deliver superior performance. Also, choose a supplement that has clinical evidence.” Anand recommends opting for a “premium multivitamin” that addresses daily deficiencies. “You can continue with collagen, biotin, or any other supplement,” he advises.

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