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The Beauty Boosters

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Innocent Benedict | Reviewed: Dr. Japhet Bubelwa

 


Skin, Hair, and Nails – The Beauty Boosters

When your skin is glowing, your nails are strong, and your hair is thick and healthy—you just feel better. But beauty isn’t just about what you apply on the outside. It starts from within.

This article breaks down the top supplements that support hair growth, skin elasticity, nail strength, and that all-over glow.


Why Do You Need These Supplements?

Daily stress, age, poor diet, and harsh products can all affect your appearance.
You might notice:

  • Hair thinning or slow growth

  • Dry, dull skin

  • Brittle, weak nails

  • Breakouts or premature aging

Supplements can help fill the gaps in your diet and give your body the nutrients it needs to rebuild and repair.


  1. Collagen – The Beauty Glue

Think of collagen as the “glue” that holds everything together. It’s a major part of your skin, muscles, bones, tendons, and ligaments—providing structure, support, and elasticity.

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Why Do You Need Collagen?

Your body does produce collagen—but not forever.

  • Collagen production starts to drop in your mid-to-late 20s.

  • After that, you lose about 1% every year.

  • During menopause, the drop gets even worse due to lower estrogen levels.

That means more wrinkles, dull skin, brittle nails, aching joints, and slower healing after injuries. Basically, everything that makes you feel older.


What Lowers Collagen in the Body?

Besides time, these three habits are the main culprits:

  1. Too much sun – UV rays damage collagen fibers, leading to sun spots and wrinkles.

  2. Smoking – The chemicals in cigarettes break down collagen and speed up skin aging.

  3. Excess sugar – Sugar stiffens and tangles collagen fibers, making your skin lose elasticity.


Where Do You Get Collagen?

Your body makes it naturally, but you can also get it from:

  • Bone broth (made from beef, chicken, or fish bones)

  • Meat and fish

  • Supplements

If you choose supplements, make sure to look for these keywords on the label:

These forms are easier for your body to absorb.

How to Use Collagen Supplements

  • Take 5–10 grams per day, preferably on an empty stomach.

  • Powder form is popular—you can mix it with warm water, smoothies, or even porridge.

  • Be consistent. It takes about 4–8 weeks of daily use to start seeing visible changes.

Make sure you read the leaflet for proper instructions before starting any supplement.

  

 2. Vitamin C – The Skin Brightener and Collagen Booster

Vitamin C isn’t just for fighting colds. It’s one of the most important nutrients when it comes to keeping your skin looking young, smooth, and glowing. It helps your body produce collagen, protects your skin from damage, and keeps it looking firm and fresh.

Why Do You Need It?

  • Vitamin C is a powerful antioxidant. It protects your skin cells from damage caused by pollution, stress, and UV rays.

  • It helps your body produce more collagen, which reduces wrinkles and keeps skin elastic.

  • It also helps fade dark spots, supports wound healing, and gives your skin a natural glow.

But here’s the catch—your body can’t make or store Vitamin C. That means you need to get it from food or supplements every day.

Signs You Might Be Low on Vitamin C

  • Dull skin or uneven tone

  • Slow healing of cuts and wounds

  • Easy bruising

  • Dry, rough skin

  • Frequent colds or fatigue

Where You Get It

  • Food sources: Oranges, lemons, baobab fruit (mbuyu), guavas, pineapples, bell peppers, spinach.

  • Supplements: Available in tablet, powder, or capsule form.

Vitamin C works even better when combined with collagen. Taking both together helps your body absorb and use them more efficiently.

How to Use Vitamin C Supplements

  • Take 500–1000 mg daily.

  • You can split the dose (e.g. 500 mg in the morning, 500 mg in the evening) for better absorption.

  • It’s best taken with food to avoid stomach upset.

Make sure you read the leaflet for proper instructions before starting any supplement.

  

 3. CoQ10 – The Cell Energizer

Coenzyme Q10, or simply CoQ10, is a compound your body makes naturally. It helps your cells produce energy and acts as a strong antioxidant. As you age, your levels of CoQ10 go down—and that can show up in your skin, energy levels, and even your heart health.

Why Do You Need It?

  • CoQ10 plays a critical role in energy production at the cellular level. If your skin cells don’t have enough energy, they don’t repair or regenerate properly.

  • It helps reduce the appearance of fine lines and wrinkles, especially around the eyes.

  • It also protects your skin from damage caused by stress, pollution, and sunlight.

  • Bonus: it supports heart health and brain function, especially in women over 40.

Signs You Might Be Low on CoQ10

  • Fatigue or low energy

  • Dull, tired-looking skin

  • Muscle weakness

  • Trouble focusing

  • Slower recovery after exercise

Where You Get It

  • Food sources: Organ meats (like liver), beef, sardines, mackerel, peanuts, spinach, and broccoli.

  • Supplements: Available in capsule or softgel form, often labeled as ubiquinone or ubiquinol (a more absorbable version).

How to Use CoQ10 Supplements

  • Take 100–200 mg per day.

  • Best taken with a meal that contains fat—this helps your body absorb it better.

  • If you're taking medication (especially for blood pressure or cholesterol), talk to your doctor first.

Make sure you read the leaflet for proper instructions before starting any supplement.

    

4. Biotin – The Beauty Vitamin

If your hair is falling out, your nails keep breaking, or your skin feels dull—biotin might be exactly what you’re missing.

Also known as Vitamin B7, biotin plays a big role in helping your body convert food into energy. But when it comes to beauty, it’s known for boosting hair growth, strengthening nails, and improving skin smoothness.

Why Do You Need Biotin?

Your body needs biotin to support healthy keratin production—that’s the protein that makes up your hair, skin, and nails. Without enough biotin, you might notice:

  • Hair thinning or shedding

  • Weak, brittle nails that split easily

  • Dry or irritated skin

Biotin deficiency is rare, but even low levels can affect how you look and feel.

When Does It Matter Most?

  • After stopping birth control pills

  • During pregnancy or breastfeeding

  • If you have a poor or restricted diet

  • If you’ve been on antibiotics for a long time

  • If you drink alcohol frequently

All of these can interfere with how your body absorbs or uses biotin.

What Makes Biotin Work Better?

Biotin works even better when combined with:

  • Zinc – for stronger nails and hair follicles

  • Collagen – to boost overall skin structure

  • Vitamin C – for healthy skin and absorption

Where Do You Get It?

Your body doesn’t make biotin—you get it from food and supplements.

Food sources include:

  • Eggs (especially yolks)

  • Sweet potatoes

  • Bananas

  • Peanuts

  • Avocados

Supplements are widely available in tablets, capsules, or even gummies.

How to Use Biotin Supplements

  • Take 2500–5000 mcg per day

  • Best taken with food

  • Be consistent—it may take 2–3 months to see results

Make sure you read the leaflet for proper instructions before starting any supplement.

  

 5. Zinc – The Breakout Blocker & Growth Booster

Zinc isn’t just for your immune system—it’s one of the most underrated beauty minerals out there. If you’re dealing with acne, hair thinning, or nails that peel and split easily, zinc might be the missing piece.

Why Do You Need Zinc?

Zinc plays a big role in skin repair, hair follicle strength, and controlling inflammation. Your body doesn’t store zinc, so you need to get enough of it every day.

Here’s what zinc helps with:

  • Heals and calms acne

  • Reduces skin redness and irritation

  • Prevents hair loss caused by zinc deficiency

  • Strengthens weak nails

  • Helps your body absorb and use other nutrients like Vitamin A

What Happens When You're Low on Zinc?

  • Breakouts that don’t heal quickly

  • Flaky, irritated skin (especially around the mouth or nose)

  • Hair shedding or thinning

  • White spots on the nails

  • Poor wound healing

Low zinc is more common if you’re under a lot of stress, have a poor diet, or have digestive issues that affect absorption.

Where Do You Get It?

Your body can’t make zinc, so you need to get it from food or supplements.

Food sources include:

Zinc supplements are available as zinc gluconate, zinc picolinate, or zinc sulfate. They’re all effective—but some forms are gentler on the stomach than others.

How to Use Zinc Supplements

  • Take 8–15 mg per day for beauty support

  • Best taken with food—zinc on an empty stomach can cause nausea

  • Don’t take high doses for too long—it can block copper absorption and cause other imbalances

Make sure you read the leaflet for proper instructions before starting any supplement.

  

 6. Silica – The Structure Secret

If you want stronger nails, shinier hair, and smoother skin, silica is one supplement you shouldn’t ignore. It’s a trace mineral that helps your body build collagen and keratin—the two key proteins behind youthful skin, thick hair, and healthy nails.

Why Do You Need Silica?

Silica works behind the scenes to:

  • Support collagen production (hello, firm skin)

  • Strengthen hair shafts (less breakage, more growth)

  • Make nails thicker and less prone to splitting

  • Improve skin texture and hydration

As you age, silica levels in the body naturally decline—and so does the strength and shine of your hair, nails, and skin.

What Happens When You’re Low on Silica?

  • Dry, fragile hair that won’t grow past a certain point

  • Weak or peeling nails

  • Rough or sagging skin

  • Joint stiffness (yes—silica also supports connective tissue)

It’s often overlooked, but once added back into your routine, results can be impressive over time.

Where Do You Get It?

Your body doesn’t make silica, so you need to get it from your diet or supplements.

Food sources include:

  • Brown rice

  • Oats

  • Cucumber (with the peel)

  • Mangoes

  • Bananas

Supplements often come in the form of:

  • Bamboo extract (rich in natural silica)

  • Horsetail extract (a plant-based source)

How to Use Silica Supplements

  • Take 10–30 mg daily

  • Best taken with food

  • Often included in beauty formulas or combined with collagen

Make sure you read the leaflet for proper instructions before starting any supplement.

  

 7. Vitamin A – The Skin Renewer

Vitamin A is the quiet powerhouse of skin health. If you struggle with dry skin, acne, or slow cell turnover, this is the vitamin that helps your skin reset and rebuild.

Think of it as your skin’s manager—it tells your cells when to grow, when to shed, and how to stay smooth and healthy.

Why Do You Need Vitamin A?

Vitamin A plays a key role in:

  • Promoting skin cell renewal

  • Reducing acne and breakouts

  • Supporting scalp and hair follicle health

  • Preventing dryness, rough patches, and uneven skin tone

  • Protecting your skin from environmental damage

It also boosts immune function and eye health, but in the beauty world, it’s best known for keeping your skin glowing and your pores clear.

What Happens When You’re Low on Vitamin A?

  • Dry, flaky, or bumpy skin (especially on arms or cheeks)

  • Breakouts that won’t heal

  • Dandruff or dry scalp

  • Dull or slow-growing hair

  • Poor night vision (yes, that too!)

Vitamin A deficiency is more common than people think—especially if you’re on a low-fat diet or avoid animal products.

Where Do You Get It?

There are two types of Vitamin A:

  • Retinol – found in animal-based foods and most effective for the skin

  • Beta-carotene – found in plant-based foods (your body converts it into Vitamin A)

Food sources include:

  • Carrots

  • Sweet potatoes

  • Mangoes

  • Liver

  • Eggs

  • Dark leafy greens

How to Use Vitamin A Supplements

  • 700 mcg RAE (Retinol Activity Equivalents) per day is the general adult dose

  • Often included in multivitamins or skin formulas

  • Don’t go overboard—too much Vitamin A can be toxic (especially from supplements)

Make sure you read the leaflet for proper instructions before starting any supplement.

  

 8. Vitamin E – The Moisture Lock & Skin Protector

If your skin feels dry, tight, or irritated, or if you want to protect your skin from aging, Vitamin E is the supplement to know. It’s a fat-soluble antioxidant that helps your skin stay soft, hydrated, and healthy.

It also works wonders for your scalp and helps maintain the shine and strength of your hair.

Why Do You Need Vitamin E?

Vitamin E works like a shield. It protects your skin from:

  • Free radical damage (caused by pollution, stress, and sun exposure)

  • Premature aging (wrinkles, fine lines, sagging)

  • Dryness and flakiness

  • Scalp issues, like irritation and dryness

It also supports circulation, which means better oxygen and nutrients reach your skin and hair roots.

Signs You Might Be Low on Vitamin E

  • Dry, dull skin

  • Rough patches or flaking

  • Brittle hair or split ends

  • Weak immune system

  • Slow wound healing

Low Vitamin E can also be a concern if you eat a very low-fat diet or have problems absorbing fat-soluble vitamins.

Where Do You Get It?

Food sources include:


  • Avocados

  • Mchicha (African spinach)

  • Almonds

  • Vegetable oils (sunflower, olive, palm)

Supplements are widely available and often paired with other skin nutrients like Vitamin C and selenium.

How to Use Vitamin E Supplements

  • Take 200–400 IU per day

  • Always take it with a meal that contains fat—it’s fat-soluble, so that helps your body absorb it

  • Do not exceed 1000 IU daily unless directed by a doctor

Make sure you read the leaflet for proper instructions before starting any supplement.

  

 9. MSM – The Skin Softener & Hair Strengthener

MSM (short for Methylsulfonylmethane) might sound like something out of a chemistry lab, but don’t let the name fool you—it’s one of the most powerful natural supplements for beauty and joint health.

If your hair is weak, your skin feels tight or inflamed, or you have aches in your joints, MSM could be the missing link.

Why Do You Need MSM?

MSM is a natural source of sulfur, an essential mineral your body uses to build:

  • Collagen (for skin firmness)

  • Keratin (for strong hair and nails)

  • Connective tissue (for joints and flexibility)

Here’s what MSM does:

  • Improves skin elasticity and softness

  • Strengthens hair from the root

  • Reduces inflammation that leads to puffiness, redness, or acne

  • Supports faster healing and reduces post-acne marks

It’s also great for women dealing with joint pain or muscle soreness—especially if you’re active or aging.

Signs You May Benefit from MSM

  • Hair that breaks easily

  • Dry, tight, or irritated skin

  • Stubborn acne scars

  • Joint stiffness or aching knees

  • Nails that peel or split down the middle

Where Do You Get It?

MSM is naturally found in small amounts in:

  • Garlic

  • Onions

  • Cabbage

  • Broccoli

  • Eggs

But to get real results, you’ll probably need to supplement.

MSM supplements come in powder, capsule, or tablet form. The powder is popular because you can adjust the dose and mix it into drinks.

How to Use MSM Supplements

  • Start with 1000–2000 mg daily, then increase slowly

  • Take with food or Vitamin C (Vitamin C helps MSM work better)

  • Stay well hydrated—MSM helps detox the body, so water is key

Make sure you read the leaflet for proper instructions before starting any supplement.

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