Beauty supplements are everywhere. From “beauty vitamins” to collagen powders and everything in between, it can be overwhelming to find something that can actually deliver on its promises.
Unfortunately, a lot of the most popular pills and powders out there are nothing more than placebos meant to make you feel like you’re doing something good for yourself. Knowing this actually turned me off of supplements for years, but then I decided to take a closer look, and I was pleasantly surprised!
Facts and evidence are really important to me, especially when it comes to things I’m putting on or in my body, so I’ve rounded up five supplements that I think have a promising amount of research behind them.
While this doesn’t mean that you should immediately go out and buy all five, it means that I can confidently recommend them as a potential way to help boost your beauty routine. I would never suggest something to you that I wouldn’t want to try myself!
A lot of the most popular pills and powders out there are nothing more than placebos. But these five supplements have a promising amount of research behind them.
Before we dive in, I need to give you all a friendly reminder: Please remember to have a conversation with your doctor before you start taking any new supplements, especially if you take other medications. There’s always a chance that a supplement can interfere with your medications or exacerbate an existing condition you have, and your doctor will be able to help you incorporate them safely.
Okay, now that I’ve gotten my “Responsible Mom Friend” duties out of the way, let’s talk about supplements!
Vitamin D deficiency is an extremely common problem around the world, and at least 35 percent of U.S. adults have low vitamin D. If you have darker skin or regularly wear the recommended amounts of sunscreen (which you should be!), the likelihood of your vitamin D levels being low skyrockets.
Low levels of vitamin D can cause you to feel chronic fatigue, muscle aches, brain fog, and joint pain. It can also contribute to feelings of depression and anxiety. While any of these symptoms can also be caused by other factors, if you’re constantly feeling tired or achy, you should ask your doctor to perform a quick blood test to see if you could benefit from an extra dose of vitamin D.
One important note: If you aren’t deficient in vitamin D, taking a supplement can do more harm than good. This is a fat-soluble vitamin, which means that excess amounts can build up in your tissues rather than being passed harmlessly out through your urine. Vitamin D toxicity isn’t fatal, but it can cause unpleasant side effects, so make sure that you need it before you begin taking it.
Fish oil is rich in omega-3 fatty acids, and these are important for your health as well as your appearance. One of the major benefits of fish oil is that it acts as an anti-inflammatory, which means that it can help with skin conditions like acne, eczema, and dermatitis.
A daily dose of these healthy fats can also help to restore your skin’s barrier function (along with a solid skin care routine, of course!), and it can even add some extra shine to your hair.
I know that the idea of slimy fish oil is kind of disgusting, but thankfully, it comes in small little gel capsules that usually taste like lemon or mint, so I can say from experience that you just get the benefits without the weird taste or smell.
CBD is extremely popular right now, and with good reason. You’ve likely heard CBD mentioned in the same breath as marijuana and THC, which might have led you to dismiss it outright. However, CBD is one of the non-psychoactive compounds that comes from the hemp plant (translation: This isn’t the stuff that will get you high!), and it can be a great addition to your beauty routine.
Most notably, CBD can potentially help with issues like poor sleep, anxiety disorders, and chronic pain. Scientists are still learning about what it can do, but products like CBD oil and CBD-infused bath salts have a promising track record of promoting more restful sleep, easing pain, and improving your mood. And honestly, anything that can potentially make me less grumpy is definitely worth trying in my book (and my fiancé would likely agree!).
Did you know that healthy adult women are supposed to get at least 25g of fiber in their diets every day? If you’re like me, you probably fall short of that goal more often than not. And by “fall short,” I do indeed mean, “wow, I get nowhere close to that, oops.”
Getting enough fiber can do more than just “keep you regular,” and it’s for this reason that you may want to consider adding a psyllium powder supplement to your beauty routine. The right kind of fiber has a ton of benefits, and it’s an easy thing to add to your morning smoothie or take alongside your cup of coffee.
Fiber helps you stay full longer, and it also helps to prevent blood sugar spikes and the subsequent crashes that leave you feeling tired and cranky. Steady blood sugar levels help you feel more energetic and clear-headed, and that means you won’t feel the need to reach for that afternoon latte or a sugary snack.
Adding more fiber to your diet can also potentially lower bad cholesterol levels and reduce inflammation in your body. Even though these are benefits you can’t see directly, you may start to notice that you feel better overall.
Evening Primrose Oil
While fish oil contains important omega-3 fatty acids, evening primrose oil contains the equally important omega-6 fatty acids.
Evening primrose oil is a great supplement to try if you experience PMS, breast tenderness, hot flashes, or uncomfortable menopause symptoms. It isn’t intended to cure these issues completely, but the research shows that a daily oral dose can make PMS and menopause symptoms more manageable for some women.
You can also use evening primrose oil directly on your skin to help reduce redness, roughness, and inflammation, which is my preferred way to use it. It’s a thick oil, so I like to layer it under a sheet mask so that my skin absorbs it more fully. For my combo-oily skin, it definitely helps to calm hormonal breakouts, and it makes my skin crazy soft!
Be Beautiful, Inside and Out
I believe that beauty is about more than just skincare and makeup, even though I love both of those things. When your body and mind are healthy, it gives you a radiance that even the best spa treatments and sheet masks can’t match.
All of the supplements I mentioned today are more than just gimmicky products intended to make you “feel healthy.” Including any of them as a part of your daily routine can help you look and feel your best, and, to me, that’s true beauty.