11 Beauty and Health Supplements Actually Worth Taking

When it comes to shopping in the aisle for supplements, you have a ton of different alternatives to choose from. And they all make the same promise: You will have more energy! Get your hands on lustrous hair! Live longer! But which guarantees should you put your faith in, and how big of a role should self-medication play in your life? Collagen is going to be a fairly safe bet to bring into your daily routine, says Kate Cline, RD, a functional medical nutrition practitioner in Dublin, Ohio. “If you’re looking for just some basic health and beauty benefits, collagen is going to be a fairly safe bet to bring into your daily routine,” she says. “If you are looking for therapeutic benefits, such as dealing with osteoarthritis, it may be best to work with a trained health practitioner who understands some of these nuances and can help you personalize the best type, dosage, and duration for your situation and goals,” says the Mayo Clinic. “If you are looking for therapeutic benefits, such as dealing with osteoarthritis, it may be best to work with a trained health practitioner who understands some of these

Make sure the dietary supplement you pick has been verified by an impartial third party. According to Jay Sirois, PhD, senior director of regulatory and scientific affairs at the Consumer Healthcare Products Association in Washington, DC, “If a product claim looks too good to be true, it is probably not true,” “A number of nefarious individuals are engaged in the unlawful sale of items that advertise miraculous benefits or cures. You should stay away from any product that has claims on the packaging that are overly ambitious, especially if the product is being sold on internet marketplaces by a company you have never heard of. Also, please be aware that “natural” does not necessarily equate to “safe.”

What to Look for in a Vitamin or Mineral Supplement for Your Health and Beauty

Testing by a third party

When it comes to selecting a dietary supplement, Moskovitz suggests looking for a product that has been evaluated by an independent organization before purchasing. She believes that even though most dietary supplements are reasonably safe, the FDA does not regulate them in any way. Because of this, the labels of some products might not contain information about all of the products’ constituent parts. It is to everyone’s advantage that there are independent testing organizations available to look for problems with product quality or safety. On the back of the bottle, you should look for a seal that says “USP,” “ConsumerLab,” or “NSP” to ensure that quality control has been met.

Examine the list of components very carefully.

In particular, Moskovitz suggests examining the supplement’s ingredient list in search of any strange or foreign components. “Many supplements will contain some well-known nutrients like vitamin C, vitamin D, and magnesium,” she says. “However, there is also a plethora of herbs and extracts that are often bundled in to enhance the results and marketability of a product.” “Many supplements will contain some well-known nutrients like vitamin C, vitamin D, and magnesium.” If you are on any prescription medications or have specific medical conditions, it is possible that these extras will cause you more harm than benefit. However, the vast majority of these are harmless. What is her input? Always check with your primary care physician or a dietitian before taking any dietary supplement to ensure that it is safe for you to take.

Verify the assertions.

The manufacturers of supplements frequently make bold assertions regarding their goods, but in most cases, those products are not quite as transformative to one’s life as they are sometimes touted to be. In light of this, Moskovitz insists that it is up to you to do your own investigation. She asserts that “supplements are expensive and can eat up a lot of your income,” which is especially true if the individual intends to consume them on a daily basis. “Because of this, before you add something to your shopping basket and go to check out, make sure that you thoroughly investigate all of the claims and the research that is related with them. Supplements may be beneficial, but their effects are often mild, and they are in no way a quick-fix remedy for any condition. They are only helpful when they are actually filling in a gap, addressing a specific ailment, or contain specific substances that are well-studied; but, in some circumstances, you are not getting more than just false hope in a well packaged bottle.

To put an end to the misunderstanding, we consulted nutritionists in order to obtain information on which dietary supplements are effective and may be consumed without risk. Continue reading for a list of the top beauty and health supplements currently available on the market.

Best Overall: Nature Made Multivitamin Complete

What do buyers say? 89% of more than 200 reviewers on Amazon gave this product a rating

What we like

Gluten-free
No artificial flavors

What we don’t like

None

Which of the dozens of different multivitamins should you choose to take instead of others? According to Mackenzie Burgess, RDN, registered dietitian nutritionist at Cheerful Choices, “The vitamin aisle can be daunting, with plenty of different alternatives to pick from,” she adds. “Cheerful Choices carries a wide variety of vitamins and supplements.” “I would suggest that you take Nature Made’s Multivitamin Complete on a daily basis if you are searching for a multivitamin that covers all bases. Although we should make it a goal to obtain all of the vitamins and minerals we need from the food we eat, this kind of vitamin might be helpful for someone who has reason to believe their diet may be lacking in certain nutrients. In addition, you may feel certain about your purchase of Nature Made vitamins because they have been validated by the USP and tested by a third party. This guarantees that they are backed by scientific evidence, include high-quality components, and adhere to stringent manufacturing procedures.

The following vitamins and minerals are essential: vitamin A, vitamin C, vitamin D3, vitamin E, vitamin K, thiamin, riboflavin, niacin, vitamin B6, folate, vitamin B12, biotin, pantothenic acid, calcium, iron, iodine, magnesium, zinc, selenium, copper, manganese, chromium, molybdenum, and pantothenic acid. | Recommended Age Group: Adults 18 Years and Older | Serving Size: One Soft Gel | Certification: USP Certified

Collagen peptides from vital proteins are the best for the skin.

What we like

Minimal ingredient list
No added sugars
Does not contain dairy or gluten.

What we don’t like

Not for vegans or pescatarians

Collagen is a popular dietary supplement among those interested in beauty. Diana Gariglio-Clelland RD, CDCES, who works as a registered dietitian at Net Luxury, states that she uses this supplement on a personal level. “One serving delivers the full complement of necessary amino acids in addition to 18 grams of protein.” In addition, I appreciate that the only added components are collagen, hyaluronic acid, and vitamin C, all of which are known to contribute to the maintenance of good skin. In addition to this, it dissolves smoothly in both hot and cold drinks without becoming granular or clumpy. Every morning, to get an extra dose of protein, I mix one scoop of protein powder into my latte.

Key Ingredients: Bovine hide collagen peptides, hyaluronic acid, and vitamin C | Age Range: Adults | Dosage: 2 scoops (20 grams) | Certified: Whole30, USDA0-certified, non-GMO, NSF Certified cGMP facility, approved by ConsumerLab, kosher Key Ingredients: Bovine hide collagen peptides, hyaluronic acid, and vitamin C | Age Range: Adults | Dosage: 2 scoops (20 grams

BioSchwartz Turmeric Curcumin Is the Most Beneficial for Joints

What we like

Gluten-free
Dairy-free
Non-GMO

What we don’t like

None

Because of its anti-inflammatory properties, turmeric is a popular dietary supplement. According to holistic health expert Lisa Leslie-Williams, PharmD, “it is important to highlight that although cooking with turmeric is beneficial, you likely won’t get nearly enough curcumin for therapeutic effects.” “Cooking with turmeric is good,” says Leslie-Williams. “Consequently, supplementation is essential. In addition, despite the fact that curcumin is outstanding, it is not easily absorbed by the body without the addition of piperine, which is also known as the extract of black pepper. The availability of curcumin in the blood is increased by a factor of 2,000 due to piperine’s presence.

As a result, it is essential to select a supplement for turmeric that has both turmeric and black pepper. According to Ashley Larsen, RDN, a registered dietitian nutritionist in Fresno, California, “Bio Schwartz Turmeric Curcumin is inexpensive and utilizes turmeric root powder, combined with 95 percent curcumin extract and black pepper.” You may break open the capsules and use the root powder to create tea because the capsules already contain the powder.

Best for Anti-Aging: NOW Super Antioxidants NOW Super Antioxidants

What we like

Vegan
Dairy-free

What we don’t like

Contains caffeine

According to Trista Best, RD, a registered dietitian who works at Balance One Supplements, “there are two basic reasons of accelerated aging that occur on the skin.” [Citation needed] “These include prolonged exposure to the sun while not wearing protective clothing and advanced glycation end products” (AGEs). The majority of processed convenience foods, such as potato chips, baked goods, and ice cream, fulfill the description of having AGEs formed as a result of sugar paired with fat or protein. AGEs are formed when sugar is combined with either fat or protein. Vitamins, minerals, and phytonutrients all play important roles in preventing and repairing this damage. For this reason, I suggest taking a supplement that focuses specifically on antioxidants, such as NOW’s Super Antioxidants. Antioxidants are plant components that boost the immune system and are also important for lowering inflammation by keeping blood platelets from clumping together. Antioxidants can be found in a variety of fruits and vegetables.

Key Ingredients: Green tea extract, milk thistle extract, turmeric root extract, quercetin, bromelain extract, rosemary, grape seed extract, ginkgo biloba extract, ginger root, hawthorn extract, cranberry powder, and bilberry extract | Age Range: Adults 18+ | Dosage: 2 capsules | Certified: cGMP compliant, Underwriters Laboratories Dietary Supplement Certification | Age Range: Adults 18+ | Key Ingredients

Jarrow Formulas is the best product for hair. Biotin

What we like

Gluten-free
Dairy-free

What we don’t like

None

If you search for “beauty supplements” on Google, you will most likely come across references to biotin. According to Erin Palinski-Wade, RD, CDCES, author of “2 Day Diabetes Diet,” biotin is a type of vitamin B that plays a role in the process of converting food into energy. “It is very vital for healthy hair, skin, and nails, and it plays an important function in the growth and development of the fetus when the mother is pregnant.” Consuming an adequate amount of biotin may also assist in maintaining healthy blood sugar levels. The Biotin offered by Jarrow Formulas has been verified by an independent laboratory and contains 5,000 mcg of biotin in its naturally occurring form.

Key Ingredients: Biotin and Calcium | Age Range: Adults 18 and Over | Dosage: 1 Capsule | Certifications: NSF Certified cGMP facility and Quality Assurance International

The Best for Sleep: Natural Energy and a Calm Night’s Rest

What we like

Vegan
Gluten-free
Non-GMO

What we don’t like

Not intended for continuous use

Magnesium-containing supplements are often recommended for people who have trouble falling or staying asleep. According to Gariglio-Clelland, “This is a powdered combination that is to be blended into a small glass of water prior to going to bed.” Melatonin, magnesium, and L-theanine are just few of the nutrients that have been shown via research to be beneficial for promoting relaxation and sleep. Because the amount can be adjusted from a half teaspoon to two teaspoons, you are able to discover the dose that is most appropriate for your specific requirements.

Key Ingredients: Magnesium carbonate, magnesium glycinate, gamma-aminobutyric acid, L-theanine, and melatonin | Age Range: Adults 18+ | Dosage: 2 teaspoons (4 grams) | Certified: Non-GMO | Age Range: Adults 18+ | Key Ingredients: Magnesium carbonate, magnesium glycinate, gamma-aminobutyric acid, L-thean

Integrative Therapeutics Cortisol Manager is the Best Treatment for Stress.

What we like

Vegan

What we don’t like

None

“Our hormones are like a big ball of yarn,” explains Mona Fahoum, ND, owner of Meridian Medicine in Seattle. “Our hormones are like a big ball of yarn.” “Although they are neat and orderly in and of themselves, they can very rapidly become a tangled and chaotic disaster. The thyroid, cortisol, estrogen, testosterone, and progesterone hormones, as well as insulin, are all responding and reacting to one another, which results in nutrient and hormone imbalances within the body. The tangled mess can be made into an organized ball of yarn with relative ease at times, but other times it can be quite challenging. Adaptogens are potent dietary supplements that can help correct imbalances and compensate for nutritional inadequacies.

The Integrative Therapeutics Cortisol Manager is formulated to alleviate stress, and it includes ashwagandha and L-theanine as active ingredients. “Ashwagandha is a revitalizing adaptogen,” explains Fahoum.

Key Ingredients: Ashwagandha, L-theanine, magnolia bark extract, and phosphatidylserine | Age Range: Adults 18+ | Dosage: 2 tablets | Certified: Certified Vegan, NSF Certified, Emerson Quality Program Key Ingredients: Ashwagandha, L-theanine, magnolia bark extract, and phosphatidylserine | Age Range: Adults 18+ |

Omega-3 from Nordic Naturals is the Best Option for Heart Health.

What we like

Purity determined by an independent party
Non-GMO

What we don’t like

If you are allergic to iodine or if you are using blood thinners, consult your doctor.

A supplement that contains omega-3 fatty acids EPA and DHA is an excellent option to take if you do not consume a significant amount of fatty fish on a weekly basis. Emma Willingham, MS, RD, a clinical dietitian at Houston Methodist Hospital, believes that the majority of people could benefit from increasing the amount of protective and anti-inflammatory omega-3 fatty acids that they consume. “In many cases, this can be achieved by taking fish oil supplements in addition to your regular medication. The omega-3 supplement Nordic Naturals Omega-3 is the one I like to take the most. When individuals’ requirements for omega-3 fatty acids are satisfied with fish oil, many of them note an improvement in the condition of their hair and skin. You will receive 330 milligrams of EPA and 220 milligrams of DHA for every two soft gels. These omega-3s not only have positive effects on one’s appearance, but they also have positive effects on one’s cardiovascular health.

Key Ingredients: Non-GMO, purified deep sea fish oil; Age Range: Adults 18+; Dosage: 2 soft gels; Non-GMO Certified.

Nature’s Way Vitamin D3 Gummies are the Most Beneficial for Your Bones

What we like

Gluten-free
Dairy-free

What we don’t like

Has sugar that was added to it.

According to Lisa Andrews, MEd, RD, owner of Sound Bites Nutrition, “I look at the danger of insufficiency for vitamin D,” which affects a lot of individuals. “I look at the risk of deficiency for vitamin D.” If a client has lactose intolerance, avoids dairy products or consumes only small amounts of them, is over the age of 50, has a family history of osteopenia or osteoporosis, or suffers from any form of autoimmune disease, liver disease, pancreatic disease, or kidney disease, I recommend that they get their vitamin D level checked. If they are not going to have lab work done anytime soon, I recommend giving them a minimum of 1,000 international units every day, or more depending on their history. According to the Cleveland Clinic, vitamin D is beneficial for the health of the immune system, helps the body absorb calcium, and contributes to the maintenance of healthy and strong bones. Vitamin D3, in contrast to vitamin D2, is more readily absorbed by the human body.

Key Ingredients: Vitamin D3; Age Range: Adults 18+; Dosage: 2 Gummies; Quality Global Sourcing Certified.

Gaia Herbs Black Elderberry Capsules are Highly Recommended for Immunity Support

What we like

Vegan
Gluten-free
Dairy-free

What we don’t like

None

Who wouldn’t want their immune system to work more effectively if they could? According to Palinski-Wade, “the rich antioxidant content of elderberry may assist boost the immune system.” [Citation needed] In addition to this, studies have shown that elderberry can help reduce inflammation. The Gaia Herbs Black Elderberry is an excellent option because it is crafted from organic black elderberry extract that has been concentrated. It has been examined for both its purity and by an independent party. And because it does not include any soy, dairy, or gluten, this nutritional supplement is a fantastic option for anyone who follows a vegan diet or has other dietary limitations.

Key Ingredients: Organic Black Elderberry Fruit Extract and Acerola | Age Range: Adults 18+ | Dosage: 2 Capsules | Certified: B Corporation Key Ingredients: Organic Black Elderberry Fruit Extract and Acerola Age Range: Adults 18+

The Vega One Organic All-in-One Shake in Coconut Almond has the highest amount of protein.

What we like

Gluten-free
Certified organic by the USDA
Non-GMO

What we don’t like

Produced in a facility that also processes eggs and dairy products

According to Michelle Gautreaux, RD, a registered dietitian at Real Meals Delivered, “I like this product because it has a great taste and it provides 20 grams of vegan protein from pea protein powder and seeds.” “I like this product because it provides 20 grams of vegan protein from pea protein powder and seeds.” Additionally, it is simple to digest, unlike some other protein powders, which can lead to bloating or gas. Additionally, I like this product because it has a variety of greens, as well as a number of different vitamins and minerals, omega-3 fatty acids, and prebiotics.

In the greater Washington, DC area, Andrea Goergen, MHS, RDN, owner of Cultivate Healthy, is of the same opinion. This protein powder tastes great and is packed with nutritious plant-based components thanks to the use of seed and pea proteins as well as stevia as a sweetener. Furthermore, it does not contain any of the trash that some other products do.

Final Verdict

Only a few of the hundreds of different beauty and health supplements now on the market really stand out. A multivitamin such as Nature Made Multivitamin Complete can help support overall health, while a biotin supplement from Jarrow Formulas can help you attain healthy hair, skin, and nails. Both of these products can be found on Amazon. Gaia Herbs Black Elderberry was rated really well by Team Byrdie and is an excellent option to consider if you are interested in improving your immune system health.

FAQ

What are the benefits of taking beauty and health supplements?

According to Lyssie Lakatos, RDN, CFT, and Tammy Lakatos Shames, RDN, CFT, the Nutrition Twins and creators of The 21-Day Body Reboot in New York City, “Beauty and health supplements work by promoting health inside your body, by boosting antioxidant status, and fighting inflammation and/or stimulating collagen growth.” “Beauty and health supplements work by promoting health inside your body,” they say. This is meant to be applied to the skin rather than being used topically like cosmetics.

In addition, according to Willingham, nutritional deficiencies might be difficult to cure through food alone, but health supplements can assist address these shortages. She states that “sometimes we experience physical or cosmetic effects from nutrient inadequacies,” such as diminished hair quality or thickness. “Sometimes we experience these consequences,” she continues. Supplements have the potential to indirectly improve parts of our visual appearance if they are required and taken correctly.

How frequently should you take supplements for your health and appearance?

If you want to get the most out of a beauty or health supplement, it is in your best interest to follow the instructions provided on the product’s label.

Do beauty and health supplements go bad after a certain amount of time?

According to Lakatos and Lakatos Shames, “Dietary supplements do not need to have an expiration date,” but if there is no expiration date, there needs to be a manufacturing date. However, for the sake of the customer’s convenience, many businesses decide to include an expiration date on their products.