Unleash Your Inner Confidence: Boost Skin Health, Hair Growth, and Overall Appeal with These Essential Nutrients
Get summer-ready by incorporating these supplements into your diet to help support your skin and hair health:
Collagen: Collagen is a protein that plays a crucial role in maintaining skin elasticity and firmness. After the age of 20, a person produces about 1% less collagen in the skin each year. As a result, the skin becomes thinner and more fragile with age. Since the loss of collagen leads to the dehydration and thinning of the skin, wrinkles and fine lines begin to appear. Supplementing with collagen can help improve skin hydration, reduce wrinkles, and promote youthful-looking skin. For example, a meta-analysis published in 2023, comprising 14 randomized controlled trials involving 967 participants, found compelling results in the effectiveness of a 12-week regimen of hydrolysed collagen supplementation in improving skin hydration, elasticity, wrinkles, firmness and radiance. Clinical studies show collagen supplements can also help, boost muscle mass, provide relief from joint pain, prevent bone loss and more. Read about the multiple benefits of collagen for men here. Source: HIMMENSE SHIFT daily marine collagen drinks packed with vitamins and minerals.
Vitamin C: Vitamin C is an antioxidant that contributes to the production of collagen, protects the skin from oxidative damage, and promotes a brighter complexion. It also aids in the absorption of iron, which is essential for healthy hair growth. Source: HIMMENSE SHIFT, citrus fruits, kiwi, strawberries, pineapple, bell peppers, tomatoes, spinach and kale.
Biotin: Biotin, also known as vitamin B7, is often associated with promoting healthy hair, skin, and nails. It supports the production of keratin, a protein that forms the structure of hair and nails and may help reduce brittleness and improve hair thickness. Source: eggs, nuts and seeds, fatty fish like salmon, meat & poultry, dairy, avocado, sweet potatoes, cauliflower, mushrooms and whole grains.
Omega-3 Fatty Acids: Omega-3 fatty acids, such as those found in fish oil supplements, have anti-inflammatory properties that can benefit skin health. They help maintain moisture, reduce inflammation, and promote a smoother complexion. Source: fatty fish, flaxseeds, chia seeds, walnuts, soybeans, tofu and fish oil supplements.
Zinc: Zinc is an essential mineral that supports skin health by regulating oil production, reducing inflammation, and aiding in wound healing. It also plays a role in maintaining healthy hair and nails. Source: shellfish, meat, chickpeas, lentils, nuts & seeds, dairy, whole grains, eggs, dark chocolate, spinach, kale, peas, mushrooms and fortified foods.
Vitamin E: Vitamin E is a powerful antioxidant that protects the skin from damage caused by free radicals. It supports skin healing, reduces inflammation, and helps maintain skin elasticity. Source: nuts & seeds, vegetable oils, spinach, kale, avocado, fortified cereals, wheat germ, sea food, kiwi and eggs.
Vitamin A: Vitamin A is important for skin cell renewal and helps maintain a healthy complexion. It supports the production of sebum, an oily substance that moisturizes the scalp and promotes healthy hair growth. Source: liver, sea food, eggs, spinach, kale, tomatoes, papaya, fortified foods, red bell peppers.
Vitamin D: Vitamin D supports skin cell metabolism, helping the skin grow and repair itself. So, inadequate levels of vitamin D may trigger skin problems. Vitamin D may also help with chronic inflammation. Inflammation can lead to skin irritation, some types of acne, and eczema. Source: HIMMENSE SHIFT, sunlight, oily fish, red meat, liver, egg yolks, fortified foods and supplements.
Vitamin B12: Vitamin B12 is needed to promote healthy skin (as well as hair), given its role in the process of cell division. In fact, low vitamin B12 levels can cause various dermatologic symptoms, including hyperpigmentation, vitiligo (the loss of skin colour in patches) and angular stomatitis (inflamed and cracked mouth corners). Source: HIMMENSE SHIFT, meat, fish, milk, cheese, eggs and some fortified cereals.
Vitamin B5: Vitamin B5, also known as Pantothenic Acid, has many important functions with one study showing that it helps facial acne and reduces the number of acne-related facial blemishes when taken as a dietary supplement. Side note: Did you know people take vitamin B5 supplements and derivatives to help with a range of conditions including Baldness, Dandruff & Asthma? Source: HIMMENSE SHIFT, chicken, beef, liver, kidneys, eggs, mushrooms, avocado and almost all vegetables and wholegrain foods in varying amounts.
Probiotics: Probiotics support gut health, which can indirectly impact skin health. A healthy gut microbiome helps maintain a balanced immune system and reduces inflammation, potentially leading to clearer skin. Source: yogurt, kefir, kombucha, tempeh, miso and supplements.
It's important to note that while these supplements can be beneficial for overall skin health, individual results may vary. For example, poor diet, lack of sleep, smoking, prolonged and unprotected exposure to the sun, excessive alcohol consumption, stress, hormonal changes, and skincare routine can influence skin health. For further information on how to support your skin health follow our men’s skin care tips to fight wrinkles, tired looks, dark circles, dull skin, acne, scars, and more here. And if unexplained hair thinning and hair loss is giving you sleepless nights incorporate the tips here to help you maintain a healthy head of hair.
Advice is for information only and should not replace medical care. Consult a doctor or healthcare professional if you have any questions or are taking any other medications before you try any remedies.
Published 29 June 2023
