Vitamin K2
It doesn’t have the same cache as vitamins E and A for skincare, but vitamin K2 is the little-known essential nutrient for maintaining bone health and regulating calcium metabolism, plus it also plays a crucial role in promoting healthy skin, nails, and hair, according to Dr. Steven Line, a member of the Board of Advisors at the American Cosmetic Association.
“Calcium deposits in the skin can lead to a loss of elasticity and premature aging,” Dr. Line says. “By activating MGP, vitamin K2 can help to prevent this process and promote smoother, more fresh-looking skin.”
Vitamin K2 can also help to strengthen nails by promoting proper calcium deposition in the nail bed, Dr. Line adds. “This can lead to stronger, less brittle nails that are less prone to breakage,”he says.
Even though you may not be familiar with it, vitamin K2 is found in a bunch of foods, including fermented foods like natto and sauerkraut, as well as certain types of cheese, Dr. Line says. You can find it in chicken, egg yolk, butter, and eel, as well (a great excuse to order sushi tonight).
And, if all else fails and you fear you aren’t getting enough vitamin K2 in your diet, Dr. Line reminds us that it can also be taken as a supplement in the form of a capsule or tablet.
Copper
While on the topic of unexpected vitamins and minerals that are great for building stronger hair, nails, and skin, here’s another to keep on your list: copper.
“Copper plays an important role in collagen production, which helps keep skin firm and healthy,” says Nutritionist Mary Sabat MS, RDN, LD, and Ace Certified Trainer. “It also helps absorb iron and form red blood cells, which carry oxygen to the scalp and hair follicles.”
Foods high in copper include seafood like oysters, lobster, crab, sardines and shrimp; dark leafy greens like kale and spinach; nuts like cashews, almonds and peanuts; seeds like sunflower and sesame; whole grains like wheat germ, quinoa and oats; and beans like garbanzo, pinto and kidney beans, Sabat says. Given the number of foods that contain copper, it may not be necessary to take a supplement, but if you feel you may have a deficiency that can be addressed, talk to your doctor first before starting a supplement routine.
When paired with a healthy lifestyle that includes exercise, enough sleep, stress-reducing activities like meditation, and yep, great skincare products with effective ingredients like SPF and retinol, these vitamins and minerals can help you get your glow on. Consider foods that contain these nutrients the next time you prep your grocery list for even more amazing skincare outcomes.