This is an archived article and the information in the story may be outdated. Please check the time stamp on the story to see when it was updated last.
This post has been updated since it originally published on February 11, 2021.
Adding some supplements into your routine is a great way to work on feeling beautiful from the inside out. Although there is not one magic pill that will improve your appearance overnight, there are some ingredients that, if ingested regularly, could help enhance the health and appearance of your hair, skin, and nails over time. The best way to get your nutrients is from whole food first, but if you worry that your diet isn’t balanced or feel like you could use a little help with your skin, hair, and nail goals, check with a dermatologist to see if these supplements are right for you.
Dermatologist Dr. HariKiran Chekuri, the medical head of ClinicSpots, recommends these three vitamins for women over 50 because they can help you get stronger hair and nails and healthy skin.
Biotin
Biotin is a popular supplement, particularly for those who are looking to strengthen their hair, but it can also be helpful for your nails and skin.
“Biotin is a water-soluble B vitamin that helps the body convert food into energy,” Dr. Chekuri explains. “It can help improve the condition of your hair and nails, as well as keep your skin looking healthy. As we age, our bodies tend to produce less of this nutrient. Therefore, it’s important for women over 50 to supplement their diet with biotin in order to get enough of this key nutrient.”
New York City dermatologist Debra Jaliman, M.D., assistant clinical professor of dermatology at Mount Sinai’s Icahn School of Medicine, explained to Women's Health, "Biotin (a form of vitamin B) is important for the energy production that many enzymes need."
Likewise, taking a biotin supplement can mean plenty of health benefits; according to Healthline, "There have been many claims that getting more biotin can regulate your blood sugar, promote healthy hair, skin, and nails."
Vitamin A
Vitamin A is an essential nutrient for healthy skin because it helps the skin stay hydrated and resist infection, Dr. Chekuri says. “It also plays an important role in protecting against damage from UV rays, which is especially important as we age since our skin becomes thinner and more fragile. Vitamin A is found naturally in foods like carrots, sweet potatoes, spinach, and kale.”
Is it any wonder that topical retinol is a derivative of vitamin A and that it’s a gold-standard ingredient for helping to boost skin cell product and unclog pores?
Vitamin C
Yet another supplement that, in its topical form, is a skincare savior, Vitamin C is an antioxidant that helps reduce inflammation and protect against damage from environmental stressors such as pollution or smoke, Dr. Chekuri explains. “As people age their skin naturally loses collagen, but vitamin C can help slow this process down by stimulating new collagen production,” he says. Foods rich in vitamin C include oranges, strawberries, bell peppers, broccoli, cantaloupe, and Brussels sprouts. Taking a supplement each day is another helpful way to get a boost of this important nutrient.
“By taking a supplement of each of these vitamins, women over 50 can help ensure they are getting enough of these essential nutrients to promote stronger hair and nails and healthier skin,” Dr. Chekuri says. “Taking the time to supplement your diet with these three key vitamins can make a big difference in how healthy your skin looks and feels.”
