Beauty supplements have never been more popular, with hair, skin, and nail supplements skyrocketing in popularity in recent years thanks to celebrity and influencer endorsements. With hashtags like #hairgoals and #glowingskin flooding social media, it’s easy to get caught up in the hype. However, it’s important to separate fact from fiction before you click “add to cart.”
To help navigate this, we spoke with Valerie Agyeman, RDN, a nutritionist and host of the Flourish Heights podcast, who shares her perspective on the effectiveness of beauty supplements and how to distinguish legitimate benefits from marketing hype.
Effects and hype
The beauty supplement market is vast, but not all products deliver the results you expect. While some supplements are backed by research, Agyemang stresses the importance of consulting a healthcare professional before incorporating any new product into your routine. “The best thing to do is to speak to a healthcare professional and get expert advice,” she advises. Look for supplements with scientifically proven ingredients and third-party testing to ensure quality.
Food First, Supplements Second
The real key to healthy hair, skin, and nails is a balanced diet. Agyemang points out that while supplements can be beneficial, they’re no substitute for nutrient-dense foods. “Supplements can help provide essential nutrients for healthy skin, hair, and nails, but they’re not a magic solution,” she explains. Focus on incorporating foods rich in omega-3 fatty acids, lean protein, B vitamins, and iron into your diet.
Don’t neglect your gut health. A healthy gut promotes better absorption of nutrients, which is essential for healthy hair, skin and nails. Agyemang recommends sardines as a beauty food, as they are rich in omega-3s, protein and vitamins. “These important nutrients go a long way in keeping hair, skin and nails healthy,” she adds.
Safety of supplements
When considering beauty supplements, be aware of possible side effects and interactions with medications. Taking too much of certain vitamins and minerals can cause toxicity. Always consult with your doctor before starting any new treatment, especially if you have existing health problems.
Target your concerns
Some supplements can help address specific concerns like wrinkles or thinning hair — collagen can improve skin elasticity, for example, and omega-3s can support healthy hair growth — but Agyemang cautions that your body generally absorbs nutrients better from food than from supplements, so a food-first approach is always best.
Long-lasting shine
While beauty supplements can have a temporary effect, the long-term effects on your hair, skin and nails will vary depending on your genetics, lifestyle and diet, and supplements should be considered as part of a holistic health approach.
Nutritionist Recommendations
Before diving into the world of supplements, talk to your doctor about any nutritional deficiencies. When choosing supplements, make quality your number one priority and get them third-party tested and certified to ensure safety and purity. Agyemang stresses, “The first step is to talk to your healthcare provider to identify any nutritional deficiencies that may be affecting your skin, nails, and hair.”
In summary, beauty supplements can help you manage your health, but they should complement a balanced diet, not replace it. Prioritize natural foods, consult a medical professional, and choose high-quality products to get the best results.
