YOUR DIET and supplementation can help you with much more than getting a toned physique and fuelling an intense workout session. Several macronutrients and micronutrients are also integral in assisting you to maintain younger skin, stronger nails, and healthy hair. Here's what you need to help achieve beauty inside and out.
1 BIOTIN (Vitamin B7)
The “beauty vitamin” is best known for helping maintain hair, skin, and nails by improving the infrastructure of keratin—a protein that helps form hair, nail, and skin cells. It’s found in chicken, fish, egg yolks, and nuts or can be easily supplemented by taking a multivitamin.
HOW MUCH? Minimum recommended intake: 30mcg daily
2 GAMMA-LINOLENIC ACID (GLA)
GLA, a type of omega-6 fatty acid, plays a key role in stimulating nail, hair, and skin growth and repair by keeping oil levels in your body in check. This helps prevent cells from becoming less dry over time. The fatty acid can be found in most plant-based oils or in supplement form.
HOW MUCH? 500mg to 1,000mg daily
This story is from the Muscle and Fitness Hers May 2024 edition of Muscle and Fitness Hers South Africa.
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This story is from the Muscle and Fitness Hers May 2024 edition of Muscle and Fitness Hers South Africa.
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