The skin is one of our largest organs, and just like all other organs in our body, our skin also needs nutrition to function and feel good.
The skin is one of the first things we see, and having skin problems can cause significant distress for some. But there are a few nutrients that are especially important when we want radiant and healthy skin.
Skin, hair, and nails all have similar structures and largely need the same nutrients. Let's take a look at the most important micronutrients.
If you want to dive deeper into the individual nutrients, you can read more at Morotsliv's micronutrient guide.
Fat-soluble vitamins
Vitamin A
Necessary for healthy skin and mucous membranes and used therapeutically for eczema, psoriasis, dry skin, and alopecia (hair loss).
You can both take it as a supplement and add it to your skincare routine. Retinol in skincare products affects fine lines, pigmentation, acne, enlarged pores, and has anti-aging effects.
Vitamin E
Prevents scarring, protects cell membranes, and increases oxygen supply to the skin. Vitamin E can be used topically on scars, wounds, and burns for faster and better healing. It is also used therapeutically for acne, seborrheic dermatitis, psoriasis, dry skin, and eczema.
Vitamin K
Strengthens the skin barrier and supports collagen and elastin formation. Beneficial effects of vitamin K have been noted in connection with bruises, skin problems, and cell damage associated with aging.
Water-soluble vitamins
B-complex
Contains large doses of B vitamins essential for many cellular functions.
Vitamin B2
Involved in growth, repair, and healing of tissue and mucous membranes. B2 is used therapeutically for cold sores, cracks at the corners of the mouth, acne, and rosacea.
Vitamin B3
Used therapeutically for skin problems, acne, and hair loss. It is effective against acne and hyperpigmentation and strengthens the skin barrier. A high niacin intake can cause temporary skin flushing, so-called “flushes.”
Vitamin B5
Used therapeutically for contact eczema, wound healing, and burns. Hair loss can also be helped with B5.
Vitamin B6
Used therapeutically for seborrheic dermatitis, acne, skin allergic reactions, and hives. B6 is also good for chapped lips.
Folate
Plays a very important role in cell renewal and maintaining healthy hair and skin. Folate prevents premature gray hair and protects against cold sores.
Vitamin B12
Is important for cell division. Vitamin B12 deficiency can also be associated with early graying hair and brown discoloration of the skin around smaller joints.
B12 is used for skin issues such as acne, seborrhea, vitiligo, warts, psoriasis, eczema, hives, shingles, bleeding gums, as well as pale lips, tongue, and gums.
PABA
Symptoms of PABA deficiency include graying hair, vitiligo, pigment loss, eczema, sunburn, dry skin, and wrinkles. PABA prevents burns caused by excessive sun exposure, reduces sunburn pain, and prevents the development of gray hair.
Vitamin C
Is essential for collagen formation, which is necessary to bind connective tissue cells. Vitamin C is needed for wound healing, scar tissue formation, and regenerates all connective tissue.
Biotin
Calms eczema and flaky skin and helps maintain healthy skin, hair, and nails. Deficiency symptoms include graying hair, hair loss, brittle nails, and candida fungus.
Holistic Mega B Methylated
Minerals
Zinc
The most common symptom of zinc deficiency is skin changes such as acne, eczema, boils, rosacea, skin cracks, psoriasis, impaired wound healing, hair loss, white spots on finger and toenails, and cracked nails.
Mary Ruth's Liposomal Zinc is a dietary supplement containing zinc encapsulated in liposomes. This gives the product high bioavailability.
MaryRuth's Liposomal Zinc
Dietary Supplements
Can protect the body from aging and supports elastin in the skin. Selenium can also help with skin inflammation in acne.
Silica
Builds keratin and collagen, and silica deficiency in the skin reduces elasticity. Silica strengthens nails, hair, and skin. Therapeutically, silica is used for lifeless and brittle hair, skin problems, and fragile nails.
Sulfur
Is necessary for healthy hair, skin, and nails and contributes to a healthy glow in the skin and hair. Sulfur is an important component in the formation of collagen, elastin, cartilage, and keratin needed especially for skin, hair, and nails to keep them strong and elastic.
Sulfur, silica, cysteine, biotin, and B5 have synergistic effects for skin, hair, and nails.
OptiMSM® which is distilled and of fine quality.
Distilled OptiMSM in capsules
Copper
Is necessary for the proper function of key substances lysyl oxidase and elastin, which give connective tissue and collagen their elasticity. Visible blood vessels can indicate deficiency. Excess copper, however, can cause prematurely aged skin.
Iron
Is best known for its oxygen-binding ability. Deficiency can cause chronic skin infections, flat, brittle, spoon-shaped, and thin nails as well as pale and grayish skin and lips. Heme iron is easier to absorb and is found in liver, kidney, and eggs.
Magnesium
Is essential for many body functions and acts as a natural antihistamine. Visible red blood vessels can be a sign of magnesium deficiency.
Fatty Acids
Omega 3 stimulates skin cell renewal, counteracts inflammation which is a common problem with acne and psoriasis, fights dryness and moisturizes the skin, nourishes brittle and dry hair, and protects against UV radiation.
Omega-3 is a 100% natural, plant-based, and concentrated source of the long-chain omega-3 fatty acids EPA and DHA, designed to give you the benefits of natural Omega-3 directly from algae. This product suits everyone, as it is guaranteed free from environmental toxins.
GLA (gamma-linolenic acid) belongs to the omega-6 fatty acid group that improves hair, skin, and nails. Deficiency can cause atopic skin reactions, eczema, and acne.
Opti3 Complete Omega 3
Amino Acids
Hair loss can be due to a deficiency of the amino acid methionine, and the main ingredient in hair and nails is keratin, which is a strong fibrous protein. Collagen and elastin provide skin elasticity and reduce wrinkles.
Sunwarrior offers with its “Collagen Building Protein Peptides” a plant-based solution to boost the body’s inherent collagen production with organic plant-based protein and protein peptides.
Plant-based amino acids and peptides are collagen precursors, which are nutrients your body efficiently converts into collagen.
Helhetshälsa CollagenBoost
Coenzyme Q10
An antioxidant with specific protective effects on the heart muscle, with anti-inflammatory properties, and it strengthens and protects the skin against, for example, UV radiation. Our own production decreases as we age. It can also be added to skincare.
Holistic Q10 contains genuine natural Japanese fermented Q10/Ubiquinone. It also contains vitamin C.
Holistic Q10
Combination Supplements
Instead of taking many individual supplements, you can choose a combination supplement that has assembled various important nutrients to provide better effects on skin, hair, and nails. It’s also easier on the wallet.
Holistic Hair Skin Nails
A supplement with silica from bamboo extract, vegetarian hyaluronic acid from Haplex plus®, soluble keratin from sheep’s wool, vitamins, and minerals.
Vitamin C in the supplement contributes to normal collagen formation, while zinc, selenium, and biotin help maintain normal hair. Selenium and zinc help maintain normal nails. Vitamin A, niacin, riboflavin, and iodine help maintain normal skin.
Holistic Hair Skin Nails
Helhetshälsa’s Hair, Skin & Nails
A vegan-friendly supplement with MSM, hyaluronic acid, bamboo silica, vitamins, and minerals for more beautiful hair, skin, and nails.
The hyaluronic acid Haplex®Plus increases elasticity and hydrates the skin. Silica improves skin elasticity and adds shine to hair and nails.
Helhetshälsa Hair, Skin & Nails
Alpha Plus Hair Nutrition
Formulated for hair, skin, and nails. Contains carefully selected B vitamins combined with biotin, zinc, vitamin C, bamboo extract (silica), and the mineral-rich seaweed kelp.
Alpha Plus Hair Nutrition
Mary Ruth’s Hair, Skin & Nails Biotin Gummies
Supports hair, skin, and nails with a blend of biotin, methylated folate, and B12, as well as zinc and Fo-Ti extract. All Mary Ruth’s products are vegan-friendly, gluten-free, and free from unnecessary additives.
Mary Ruth’s Hair, Skin & Nails Biotin Gummies
Herbs
There are also mineral-rich supplements with herbs that help keep the skin healthy and beautiful.
Hair, Skin & Nail Support from Gaia Herbs
Contains extracts from horsetail, nettle, amla fruit, and burdock, among others. This mineral-rich herbal extract effectively supports hair and skin health.
Gaia Herbs tests all ingredients for pesticides, microbes, and heavy metals. The patented Liquid Phyto-Caps® technology ensures optimal absorption in the body.
You will find the full range of supplements suitable for skin, hair, and nails.
Gaia Herbs Hair, Skin & Nail Support
