Beauty Supplements 101



In a land of Botox, Laser treatments, Derma Rolling and Korean skincare regimes there are few options we won’t try to keep our skin looking fab.

Our skin care routines can lighten, brighten and soften our skin. However, just as exercise is nothing without clean eating… if you’re living on a diet of muffins and toasties, your skin will suffer. Face creams can only do so much.

A healthy diet is the foundation for taking care of your skin. Supercharging your diet with the right supplements can get you glowing like no illuminator can.

I asked skincare and nutritional medicine expert Fiona Tuck about common triggers for accelerated ageing and her top beauty supplements to help counteract their effects:

What are free radicals and how do we fight against them?

Free radicals are harmful molecules that cause damage to the cells of our body. The body naturally produces enzymes and antioxidants to protect our cells from free radical damage. When free radical attack outweighs the body’s natural ability to protect itself, cell damage, premature ageing, disease and even cancer can result. Minimise free radical damage by avoiding smoking, sun damage, alcohol, unnecessary medications, and processed and deep fried foods. Eating an abundance of cell protecting anti-oxidants such as fresh fruits and vegetables is the best way to protect your skin.

How do modern day toxins such as air pollution and second hand smoke affect our skin?

Pollution from smoke, industrial fumes and household chemicals can adversely affect our complexions and could be as big a trigger to the ageing process as UV rays. Pollution can cause a number of skin problems such as acne, contact dermatitis, redness or itching and even skin pigmentation and accelerated ageing!

What are the top 5 supplements you can take to benefit your hair, skin and nails?

Omega 3 – The number one nutrient that is required for glowing skin, lustrous hair and strong flexible nails. Omega 3 is found in fish oils and flaxseed oil as a supplement or naturally in nuts, seeds and oily fish. Omega 3 keeps the skin cells healthy, and is important for a well-hydrated skin. Dry, flaky, dehydrated or even sensitive skin can all be a sign of a skin in need of more Omega 3.

Zinc – Zinc is required for many different functions within the body but has a significant role to play in maintaining healthy nails and skin. Zinc assists with healthy skin and cell repair and is particularly beneficial to help treat oily, acne prone skins, stretch marks and dull skin. White flecks or spots on multiple nails or excessive stretch marks may be a sign of low zinc.

Biotin – A form of vitamin B (sometimes called vitamin H) necessary for healthy skin, hair and nails. If you are low in biotin it can result in dry, dull hair and brittle nails.

Vitamin C – Keeps the skin healthy, radiant and firm whilst protects against pigmentation, ageing and capillary damage.

Vitamin E – A powerful antioxidant that works in synergy with vitamin C to protect the skin from premature ageing. Vitamin E also assists with the wound healing process and accelerates skin healing and repair.

My supplement top pick – Spirilina – A green, mineral rich sea algae extract. Wonderful to add to smoothies for an additional boost of vitamins, minerals, fatty acids and protein. The ultimate for healthy skin, hair and nails.

Fiona Tuck is Managing Director of Skinstitut

Feeling motivated? You can find most of Fiona’s picks at your local pharmacy.

If you want to keep it simple I can personally recommend two products that on their own each have a multitude of beauty benefits:

Qsilica Skin Regeneration Beauty Sleep

I’ve been using Qsilica supplements for years and found noticeable improvements in my hair and nails. Their Beauty Sleep tablets not only enhance skin regeneration but they also contain ingredients to help improve the quality of your (beauty) sleep.

Thalgo Collagen – Booster Beauty Elixir

A drinkable anti-aging concentrate containing beauty heavy weights such as peptan marine collagen, hydrolsate hyaluronic acid and a combination of antioxidants including vitamin C, E and selenium.

Written by Sophie Howe.